Posts for: February, 2017
When I was attending Podiatry School in Oakland, I had a neighbor we'll call Morris, who was a workaholic & a weekend warrior. During the week, Morris commuted into the city where he managed a clothing boutique business for at least 12 hours a day before commuting back home. His busy work schedule didn't allow him much time for a good workout during the week. But every Saturday morning, Morris would wake up early and literally bang out a half marathon on the trails in our neighborhood. It was like a super workout. With little time for physical exercise during the week, he more than made up for it on the weekend. My friend Morris is the perfect example of a weekend warrior.
While Morris is an incredible athlete, as a weekend warrior, he may be prone to what is known at Weekend Warrior's Plantar Fasciitis, among other issues. While plantar fasciitis affects about 10% of the U.S. population, the lifestyle of the weekend warrior lends itself to this condition because weekend warriors tend to do too much too quickly, which can put extra strain on muscles, and in particular the plantar fascia.
What is Weekend Warrior's Plantar Fasciitis?
Plantar fasciitis is most commonly recognized as “first-step-in-the-morning” pain or pain after long periods of inactivity. There are many conservative treatments for this problem, including icing, performing regular stretches, and wearing supportive shoes as we discussed in the first part of our Ode-to-Runners blog series. More advanced treatments include wearing orthotic devices, receiving injections available in our office, wearing nightsplints, & even surgery.
To avoid this condition, take your workouts slowly. My advice is to spread out your workouts, and avoid increasing your distance by more than 10% per week to reduce strain on your body and muscles. Stretch well, stay hydrated, and listen to what your body is telling you. If your feet are telling you that you are doing too much, take a break, slow your pace, or dial back your mileage.
If you are suffering from Weekend Warrior's Plantar Fasciitis, there is help available, and you need not suffer in pain. Check out our heel pain section here our website for more detailed information on causes, symptoms, and treatements, or make an appointment online with Dr. Jack Harvey in Manteca, CA or by calling 209-823-2700 today!
If you are anything like the team at San Joaquin Foot & Ankle, the New Year brings with it plenty of new goals and resolutions, many of which are health related. Whether you like to run indoors on the treadmill or like to brave the cooler weather jogging outdoors, this blog series is for you. We'll start today by talking about the best gear, and in the coming weeks we'll give you our recommendations for technique, common foot problems runners face, along with the best treatments to help, and even a list of upcoming runs in the Central Valley area. We hope you enjoy this series, our Ode-To-Runners.
Whether you are a novice or a pro, the first thing you need to consider before going out for your next run are the shoes you wear. Your best support & defense against foot problems is choosing the right pair of shoes. Select a pair that fits you well. Your toes should have some wiggle room and the width should be appropriate. The soles should be flexible at the ball of the foot and provide appropriate arch support & cushioning. I advise replacing your shoes every 300-500 miles or roughly once a year. Visit our patient education section for more detailed information on my recommendations for athletic footwear. By scrolling to the bottom right hand side of the page, you'll find a section on shoes. Clicking on the arrow next to "Shoes," you'll find I specifically break down footwear by gender, the type of activity you are engaging in, such as running, hiking, etc, and even what your shoe wear patterns may say about your foot structure and potential issues.
Inside your shoes, I advise wearing socks made of a synthetic “wicking” material made to keep your feet dry when running to reduce the incidence of fungus, blisters, and odor. Another piece of gear to consider: arch supports. Give your feet an extra boost during your workout with a pair of prefabricated or custom orthotics, both of which are available in our office, and provide support to your foot structure which can provide extra comfort during your runs and prevent biomechanical problems down the road.
Do you have running gear or other related questions? Check out the rest of our Ode-to-Runners Blog Series, or feel free to schedule a consultation with Dr. Jack Harvey at his office in Manteca by calling 209-827-2700 or by scheduling an appointment online. Happy Trails!