Running! Ready, Set, Go!

 source ; http://www.staugustinefoot.com/blog/?p=179

 

Time to start running!
Time to start running! Be safe!

 Running! Ready, Set, Go!

Thomas A. LeBeau, DPM

St. Augustine Foot and Ankle

SPRING is here and it is time to get back out on the sidewalk, road, or beach and get running! Marathons, triathlons, and 5k events will scheduled weekly so it’s time to get ready!

Preparing for a road race or marathon is like preparing for an exam. You need to train and equip your body for the upcoming “test” ahead of you. Proper nutrition and training are just some of the usual things runners go through days or weeks before the event. Also, keeping your feet healthy for the big day is just as vital.

During training, it is important to give yourself and your feet time to get accustomed to the total distance covered by your race. Say you’re preparing yourself for a six-mile run. Gradually increase your running distance by a quarter-mile every week until you feel comfortable running the whole six miles. You can start by running a mile or two for the first two weeks. By the third and fourth weeks, increase that by another mile.

Most injuries associated with running involve the shin splints (pain behind the shin due to extreme pressure on the legs, which is usually common in runners and gymnasts) and pain in the iliotibial band—the connective muscles in the thighs. To avoid injuries, it is important to run properly. Former All-American track athlete Brendon Mahoney gives this advice: “Technique is the most important thing. Land on your mid-foot, not your heel. Keep your chest up and your core engaged, otherwise you’ll lose efficiency and run slower.” It is also important to stretch and warm up before running. Mahoney recommends leg swings to prepare your feet for the task. Between runs, leg exercises like squats help build strength and power.

While you are running this spring and summer and start feeling pain in your ankle or foot of any kind please give us a call to set an appointment as soon as possible. Our phone number is (904) 824-0869 or feel free to email us at info@staugustinefoot.com

With our experience at St. Augustine Foot and Ankle we will do everything we can to help with your foot or ankle injuries and get you back to your regular activity as soon as possible.

Ankle Injuries: What to Expect

source ; http://www.staugustinefoot.com/blog/?p=166

Ankle injuries are more common than you may think.
Ankle injuries are more common than you may think.

Ankle Injuries: What to Expect

Thomas A. LeBeau, DPM

St. Augustine Foot and Ankle

Ankle injuries aren’t just sports injuries. Often thought of as such, ankle injuries can occur at any time in any environment. You don’t have to be an athlete or even a “weekend warrior” to turn your ankle and hurt it. Something as simple as walking on an uneven surface can cause a painful, debilitating ankle injuries.

Ankle injuries can happen to anyone at any age. However, men between 15 and 24 years old have higher rates of ankle injuries, compared to women older than age 30 who have higher rates than men. Half of all ankle injuries occur during an athletic activity. Every day in the U.S., 25,000 people sprain their ankle. And more than 1 million people visit emergency rooms each year because of ankle injuries. The most common ankle injuries are sprains and fractures, which involve ligaments and bones in the ankle. But you can also tear or strain a tendon.

The symptoms of a sprain and of a fracture are very similar. In fact, fractures can sometimes be mistaken for sprains. Tendon related ankle injuries have similar symptoms as well. That’s why it’s important to have an ankle injury evaluated by a doctor as soon as possible. The signs include: pain, swelling, bruising, and the inability to bear weight on the injured joint.

At St. Augustine Foot and Ankle we diagnose ankle injuries by starting with a physical exam. We may also take X-rays to rule out broken bones or take an MRI (magnetic resonance imaging). An MRI will show details of any ligament damage that may have occurred. We have an extremity MRI here at the office that is comfortable and does not require you to lie in a tube!

If you suspect you have an ankle injury, here are a few tips treating it before you get to our office:

  • Rest the ankle – Avoid putting weight on your ankle as best you can. If the pain is severe, you may need crutches until it goes away.
  • Ice your ankle – to reduce pain and swelling. Do it for 15-20 minutes every two to three hours for two days, or until the swelling is improved. After that, ice it once a day until you have no other symptoms.
  • Compress your ankle – Use an elastic bandage to keep down swelling. Start wrapping at your toes and work back towards your leg.
  • Elevate your ankle – on a pillow when you’re sitting or lying down.
  • Use braces or ankle stirrups – to give your ankle support.
  • Take anti-inflammatory painkillers – Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin will help with pain and swelling. However, these drugs have side effects, like stomach upset and an increased risk of bleeding and ulcers. They are best taken with food, and they should be used only occasionally, unless your doctor specifically says otherwise.
  • Get to the St. Augustine Foot and Ankle as soon as possible!

How quickly ankle injuries heal depends on how severe the injury is. Many people recover in four to six weeks. But that’s just a rough estimate. People heal at different rates. Your age and general health may affect the pace of your recovery.

With our experience at St. Augustine Foot and Ankle we will do everything we can to help with ankle injuries and get our patients back to their regular activity. If you suspect you have an ankle injury or are feeling pain in your ankle or foot of any kind please give us a call to set an appointment as soon as possible at (904) 824-0869 or feel free to email us at info@staugustinefoot.com

Some of the information above was found at www.WebMD.com