Running Through the Cold

Looking to keep running when the weather gets cold? It may not be an issue in the warm-weather states, but if you live in a place where the weather gets chilly, here are a few steps to keep you comfortable:

· Wear clothes made of a moisture-wicking material. This includes material such as polypropylene and wool. Avoid cotton, as this tends to hold moisture next to the skin. Keeping your skin dry is probably the most important step in staying warm when the weather is not. Fleece hats and gloves will work as well, and will let your skin breathe.

· Wear lots of layers. Wearing several layers of clothes will allow you to move easier than when wearing one bulky layer. Try different weights of clothes in combination, including base layers (the layer against the skin), mid-weight layers over that, and a wind breaking layer on top. Wearing layers also allows you to peel off the layers if you get too warm.

· Dress for twenty degrees above the actual temperature. If you are warm when you walk outside, imagine how warm you will be once you start running! Dressing for weather that is twenty degrees warmer than it actually is will help you avoid this problem. You’ll want to be a little cold when you walk outside, but not too cold.

· Wear the right kind of socks. Running socks come in all different shapes, sizes and weights. There are socks made of polypropylene, and socks made of wool, as well as other materials. A thick wool sock will help keep your feet warm in cold weather, and will also help wick the moisture away. Moisture held next to the foot by a cotton sock can make your feet cold, as well as cause blisters a major pain.

· Gortex shoes can keep the weather out. Gortex is a breathable material that is water resistant. This is great in a cold rain or snow. It also offers extra warmth for your feet.

· Stretch inside. This will get your blood flowing, so you will be less cold once you walk outside. You can also try running down stairs or jumping in place a few times. Don’t get so warm that you start to sweat, just warm enough to get your blood moving.

· Beware of snow and ice. If it gets snowy in your town, there is always the possibility of black ice that you won’t see until it’s too late. There are products you can buy to put on the bottom of your shoes to give you extra traction in the snow and ice, such as products like STABILicers or YakTrax.

· Take off sweaty clothes when you’re done. Keeping your sweaty running clothes on after running outside in the cold will not only give the people around you a whiff of your stench, but it will make you very cold. Take off your running clothes right away when you come inside.

Keep in mind that frostbite and hypothermia can set in pretty quickly in temperatures below twenty degrees. Its great to run outside in the cold, but it is important to prepare yourself properly. You can always check out our online store for new running products at www.FLFootandAnkle.com.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Nate Robinson Suffers Early Season Ankle Injury

On Sunday’s game against the Philadelphia 76er’s, New York Knicks guard Nate Robinson had to leave in the fourth quarter because of an ankle sprain. The Knicks star sprained his right ankle, which will certainly be a drawback for the already 0-3 Knicks.

Robinson won the Sprite Slam Dunk Contest at last year’s All-Star Game, when he jumped over teammate Wilson Chandler, and then later over Dwight Howard. Nate Robinson is listed at five feet nine inches.

The ankle sprain will likely sideline Robinson for at least two weeks as he recovers. Depending on the extent of the injury, it could be longer.

Until he returns, guards Larry Hughes and rookie Toney Douglas will fill in for Robinson.

The lateral ankle is composed mainly of three ligaments that hold the foot bones to the fibula, which is the leg bone that helps form the ankle. The foot bones involved are the talus and the calcaneus (the heel). The ligaments that hold these structures together are called the anterior talofibular ligament, the calcaneofibular ligament, and the posterior talofibular ligament.

Often in a lateral ankle sprain, these ligaments can become stretched out or even torn. Most commonly, the anterior talofibular ligament and the calcaneofibular ligament are the two that are affected.

It has not been reported yet the extent of Robinson’s injury, but he will likely get an MRI to determine if the ligaments have been effected. If the ligaments are intact, two weeks should be enough time for him to be back to normal. If they aren’t, it could be a longer recovery.

Basketball is one of the most common sports for athletes to suffer from lateral ankle sprains. One of the reasons for this is that the players are jumping up and down so often, and they may be landing on an uneven surface, like another player’s foot. When landing on an uneven surface, it becomes very easy to roll the ankle laterally, causing the sprained ankle.

To prevent ankle injury during basketball, the proper footwear is recommended. A high-top basketball shoe will offer additional support for the lateral ankle, helping to prevent rolling the ankle. At any level of competitive basketball, especially the NBA, it would be hard to find a player without the proper shoe gear. But on playgrounds and gyms, it’s pretty easy to find a pick-up basketball game filled with players wearing improper shoe gear.

Updates are sure to come once the extent of Nate Robinson’s injury is determined. After leaving the arena on crutches this Saturday, Knicks fans and fantasy basketball players will be waiting for the news.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Lacing Patterns!

The average athletic shoe has 6 pairs of eyelets (12 of those little holes that allow laces to pass through) and with over 2 trillion different ways to run laces through them, you are bound to run into a pattern that accommodates your foot in the shoe! The majority of foot problems that people face stem from shoes – either the shoe is too narrow or too wide, the shoe length is too small so your toes have no room in the toe box, or the toe box is oddly shaped where your toes must scrunch up against each other.

There are instances where the shoe is actually a good a fit, but the top of the shoe is exerting too much pressure on the top of your foot. Or you may find that exercise activities such as running or jogging start to cause pain around your foot as a result of the shoes. Sometimes, all that is required to alleviate the pain is a little adjustment in your lacing pattern. There are a variety of patterns that will allow a decrease in the pressure that the top of the shoe exerts onto your foot, increase ankle stability within the shoe, and even prevent pronation (the excessive inward rolling and flattening of the foot)! And since all that is being changed is way the shoelaces are being threaded through the eyelets, it’s an easy, inexpensive way to gauge whether the pain in your foot is really caused by your shoe or not!

To help with excessive pronation during exercise you may want to lace your shoes higher and tighter (not too tight where you are uncomfortable!). The higher lacing will also help your ankle stay in place and give that joint a little extra stability. Or if you find you have irritation on the top (dorsum) of your foot, there are specific ways that lacing methods can address that problem. For instance, say you have cut on the top of your foot that you’d like to take pressure off of, just rethread your laces off of that site. So instead of your laces crisscrossing at that level of the injury, they’ll be a gap there.

Make an appointment with your podiatrist and have your pain evaluated by them. If your pain is footwear-induced or exercise-induced, make sure to tell your podiatrist that information; and ask them for lacing recommendations. They will be able to show you in person the best technique for you!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Eli Manning has Plantar Fasciitis

After leaving the game during the fourth quarter on Sunday, Eli Manning was diagnosed with plantar fasciitis on Monday. This news comes after Giants fans held there breath while watching the star quarterback leave the game complaining of heel pain.

This will not likely keep Manning from playing this coming Sunday against the Oakland Raiders, though it may be painful. He will treat the plantar fasciitis conservatively over the next week, most likely with rest, ice, and massage. The Giants have put him down as a “maybe” for the upcoming game against Oakland.

Plantar fasciitis is an inflammation of the soft tissue that runs along the bottom of the foot. This soft tissue is known as the plantar aponeurosis, and plays a key role in adding stability to the foot. It helps the toes flex during gait, and adds a great amount of integrity to the foot.

The inflammation often comes as a result of improper biomechanics. If the foot is allowed to flatten out while walking or running, this can put stress on the plantar aponeurosis. Repeated stress, such as from running in football cleats, can cause pain, particularly at the bottom of the heel.

This is exactly where Eli Manning reported pain after leaving the game. An MRI was performed to rule out other possible causes, and to assess the amount of inflammation.

Manning said that he felt the pain when he dropped back to throw a pass in the fourth quarter. He stayed in for one more play, where he launched a 54-yard touchdown pass to Hakeem Nicks before coming out fro back up David Carr.

Manning has been a key element to the Giants’ 4-0 start this season. He has thrown for 1,039 yards so far, with 8 touchdowns and just 2 interceptions. He has a 62.3 percent completion percentage, and is the third ranked quarterback in the league. Only his brother, Peyton Manning, and Drew Brees are ranked higher.

Giants fans hope to see Eli Manning at full strength this Sunday against the Oakland Raiders. Oakland is off to a 1-3 start this season following a blowout loss to Houston this past Sunday.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Finding the Right Soccer Cleats

Soccer can be an incredibly demanding sport, particularly on the feet. During a typical 90-minute professional game a player may cover between 8,000 and 11,000 meters, or between five and seven miles. Around two-thirds of this distance is spent walking or jogging, while the other third is spent sprinting, cruising, or backing. There is a great diversity in the movement involved in playing soccer, not to mention the need to kick the ball. Thus, soccer cleats play a huge role in the effectiveness of the soccer player, and are the most important piece of equipment to the competitor.

While a high school or non-professional athlete may not run as much as the professional soccer player, the athletic demands placed on the feet are great. Companies that make cleats therefore are required to meet the needs of the youth athlete, using designs that were previously only available to elite athletes.

So what should you look for in a soccer cleat? The following is an attempt to introduce some of the different aspects of selecting a soccer cleat.

Control vs. Comfort: The ideas of comfort and control can be thought of as being on opposite ends of a balancing scale. On one side, the player requires control, which is generally obtained with a stiffer, less flexible shoe. On the other side, the more comfortable shoe will be less flexible, and will offer less support. It is thus a balancing act of finding the right amount of control and comfort that is placed in the hands of the manufacturer.

Fit: A soccer cleat should not allow the foot to move too much during play. Excessive movement of the foot within the shoe can lead to blisters and tendonitis, two problems that can easily sideline a player. However, a shoe that fits too tight can lead to pain and trauma to the feet during play. The fit should be snug, but not uncomfortably tight.

The soccer cleat itself has several components that lend to the way it fits. The external last of a shoe is the form on which the shoe is constructed. There are three general types of external lasts – straight, curved, and semi-curved. The external last plays a crucial role in the fit of the shoe. A person with a normal foot type or a flat foot type will probably be most comfortable in a straight lasted shoe. Those with a higher arch generally prefer a curved or semi-curved last.

The internal last is also a very important aspect of the soccer cleat. The internal last is located between the sockliner and the cleats, and serves as the interface between the foot and the cleats. A proper fitting internal last helps support the foot and can prevent sports injuries such as plantar fasciitis.

Upper Materials: One of the key decisions that a soccer player must make when choosing their cleats is what type of upper materials they want in their shoe. The upper is the piece of the shoe that covers the foot, and serves to protect the foot. In soccer cleats, it can make a huge difference for some what type of material is used.

Full grain leather is the standard in soccer cleat uppers. It provides good protection and durability, and will likely last a longer time than kangaroo leather. Kangaroo leather is much thinner, giving less durability to the shoe, but a greater feel for the ball. Kangaroo leather is typically more expensive than full grain leather, and is found in higher end shoes.

Synthetic materials have gained popularity in soccer cleats as well. Synthetics come in a variety of types and thicknesses, and will generally not absorb any water. This makes the shoe durable, but also makes the shoe hotter and less breathable.

Cleat Type: The arrangement of studs and/or blades on the bottom of the soccer cleats can make a huge difference in the interface between the ground and the shoe. Different types of cleats are used depending on field conditions. There are turf shoes, hard ground, firm ground, and soft ground soccer cleats.

· Turf shoes have small rubber studs covering the entire sole of the shoe. These are best for synthetics turf or other extremely hard surfaces. These shoes are designed to be very grippy, but will not dig into the ground.

· Hard ground cleats have short rubber or plastic studs, and the studs are usually arranged in rows. These cleats are designed to be worn on hard, unforgiving surfaces, and help provide grip on fields that are hard for a cleat to penetrate. The studs on hard ground cleats tend to be shorter and firmer than the studs on firm ground cleats.

· Firm ground cleats are the most widely used cleats. They are either made with short studs such as the ones seen in hard ground cleats, but are more commonly made with blades instead. The blades are short pieces of thermal plastic that have been designed to dig into a firm, but somewhat forgiving surface.

· Soft ground cleats have longer studs that are usually detachable. They are designed for use on soft fields, such as a rain soaked field. They come in different lengths, between 12-16mm, and can be adjusted based on the player’s needs.

It is becoming more common for shoe brands to design cleats with interchangeable studs. This facilitates the athlete’s needs without having to buy extra pairs of shoes.

Whether they are for you or for someone you know, it is critical to consider all of these variables when shopping for soccer cleats. The right pair of cleats can be the difference between performing at top potential and sitting on the sidelines with an injury. If you can, shop at a store that specializes in soccer equipment. These store will typically have a wide selection, and will have the knowledge to find the right pair of cleats for you.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Chi Running

In the running community, the emphasis on proper technique is everywhere. Trainers and coaches stress the importance of running form, and healthcare professionals will often talk about the biomechanics of running, and how it relates to injury. Runners ranging from professionals to weekend warriors can focus on their technique, hoping to become the most efficient runner possible, as well as remain injury-free. Chi Running, a philosophy and technique developed by long time running advocate Danny Dreyer, is no exception to the emphasis on proper form.

In April of 2004, Dreyer release Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running. The book caught on in the running community quickly, and was followed by Chi Walking: Five Mindful Steps to Lifelong Health and Energy in 2006. In Chi Running, emphasis is placed on a midfoot strike during the running cycle as opposed to a heel strike. While the vast majority of runners land on their heels, this can often cause a variety of running injuries, such as iliotibial band syndrome, patellofemoral pain syndrom and even shin splints.

According to the Chi Running website, the philosophy behind Chi Running combines the inner focus and flow of Tai Chi with the power and energy of running. The Chi Running book claims to be the definitive book on running technique, and the Chi Walking book can help apply the same ideas to fitness walking. In an era of increased health problems due to obesity and preventable disease, any book that encourages people to take care of themselves is welcome. Chi Running appears to be a holistic approach to running, helping to focus the mind and entire body on the activity, rather than just simply moving your legs as fast as humanly possible.

The term Chi (pronounced Chee) comes from an ancient Chinese philosophy. The Chi is what unites the mind, body, and spirit. In the Eastern philosophy, Chi is stronger than muscle, and it serves to give energy through the body. At the core of Chi Running is the application of this philosophy. A focused mind, body, and spirit will help the runner become more efficient; less affected by injury, and will make running a more enjoyable experience.

Balance training is a key aspect of Chi Running. With the proper balance of the body, the proper biomechanics of running can be attained. This short YouTube video demonstrates the basics of Chi Running, as demonstrated by a certified Chi Running instructor.

Chi Running is certainly a unique approach to a very common form of exercise, and may help some people with their running form and style. To learn more about Chi Running, check out the website ChiRunning.com.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Sports Medicine and Podiatry

You may have heard the term “Sports Medicine” before, but do you know what it means? Sports medicine is a subspecialty of medicine that is concerned with the prevention, diagnosis, and treatment of injuries related to sports or exercise. It is an area of medicine that has been getting more attention lately, as an aging baby boomer population is living a very active life. This population, as well as millions of others with an active lifestyle, is prone to injuries of the bones, joints, muscles and ligaments, all of which can be treated by a sports medicine specialist. Podiatrists, as well as orthopedists and physiatrists, can all specialize in sports medicine.

So how big of a deal are sports injuries? In the United States alone, there are approximately 3-5 million sports-related injuries every year, which costs on average about $1 billion. According to information tracked by the National Collegiate Athletic Association (NCAA) the most common sites for sports-related injuries are the ankle, knee, and lower leg. From high school sports statistics, over 53% of reported injuries were of the lower extremity. It’s easy to see how a podiatrist, a doctor specializing in the treatment of the foot and lower extremity, would be very busy if they specialized in sports medicine.

An often overlooked area of concern for many athletes is the preparation before participation in sports. Injuries are often sustained within the first four weeks of training. This is a critical time period for athletes to remain at the top of their game, and to remain injury-free. It is during this time period that prevention becomes extremely important, so as to avoid a serious injury.

Some of the most common sports-related injuries include sprained ligaments, muscle strains, and contusions (bruising). Many of these injuries are due to the enormous forces placed on the lower extremity during sports. When walking, we put roughly 1.5 times our body weight in force on each leg. When running, the forces are equal to roughly three times our body weight on each leg. Jumping increases the force to over six times body weight, and very high impact activities like skateboarding can increase the forces placed on our lower extremities to over seventeen times the body weight!

A podiatrist will usually work with the athlete directly or through the athletic trainer to prevent injury and improve function during activity. In sports medicine, a team approach is often taken with the podiatrist or other physician, the athlete, the athletic trainer, and often the coach. More advanced athletes and professional athletes may also have a massage therapist, a nutritionist, a personal trainer, and even a sports psychologist. The team that helps the athletes may be larger than the team of athletes itself!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Rashard Lewis Suspended 10 Games for Steroids

Orlando Magic forward Rashard Lewis was suspended ten games for testing positive for elevated testosterone levels.

“Toward the end of the season I took an over-the-counter supplement which at the time I did not realize included a substance banned by the NBA,” Lewis said. “I hope every athlete can learn from my mistake that supplements, no matter how innocent they seem, should only be taken after consulting an expert in the field.”

The substance that Lewis referred to is DHEA (Dehydroepiandrosterone), a precursor for human steroid that is commonly found in over-the-counter nutritional supplements. DHEA is a naturally occurring substance in the body, but elevated levels suggest an additional supply, such as that from a nutritional supplement.

"I apologize to Magic fans, my teammates and this organization for not doing the research that should come with good judgment," Lewis said in the statement. "I hope this unintentional mistake will not reflect poorly on our team and its great character.

The news that Rashard Lewis will sit the first ten games of the 2009-2010 season without pay comes as a blow to Magic fans, who witnessed the team go to the NBA finals for the first time since 1995, when Shaquille O’Neal was still on the team.

Lewis had an integral role in leading the Magic to the finals last year, averaging 19.0 points in the playoffs, as well as 6.4 rebounds and 2.6 assists.

Last season marked Lewis’ eleventh in the NBA. He averaged 17.7 points, 5.7 rebounds and 2.6 assists in 79 games.

Steroid and other performance-enhancing supplements have been in the national spotlight for quite some time now. Football players, cyclists, and most notably Major League Baseball players have had their fair share of attention on the topic. But for the NBA, steroid use has been relatively quiet, with many comments hinting at the idea that these types of performance enhancers would not help in basketball. Athletes in other sports have come under heavy questioning on the subject, but basketball players have been saved from this.

With Lewis being indicated, he adds to the list of NBA athletes who have been confirmed as using steroids, a list that already included Darius Miles, Lindsey Hunter, Don MacLean, Matt Geiger, and Soumalia Samake.

The question is, will the NBA begin to be scrutinized as the MLB has been? Should it be? There are undoubtedly more players using similar performance-enhancing products, many of which are slipping under the radar. With Rashard Lewis being added to the list, watch for more names to come.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Cycle with your Feet

What began as a means of transportation in the 19^th century, the bicycle has evolved into something that has had a tremendous impact on human history and culture. Many have been noticed as contributing to the early design of the bicycle, including John Dunlop who is credited with creating the first air-filled tires. Modern cyclists ride bikes that would look foreign to the original cyclists – racing bikes can be made of carbon fiber and cost upwards of five thousand dollars. Today over 100 million Americans report to riding a bike recreationally, and in many places of the world it is still the primary mode of transportation.

Perhaps the most important piece of equipment, besides finding the right type and size of bike, are the shoes one wears when cycling. Cycling shoes are very stiff, with a strong shank through the shoe. This provides a way for the energy from the foot to be transferred into the pedals, providing the most efficient source of energy to spin the wheels. Without a proper shank in the shoe, the arch may collapse while pedaling. This can cause a multitude of foot problems, such as arch pain, tendon problems, or a burning sensation in the bottom of the foot.

It is especially important to select the right cycling shoes if you have a history of foot problems, or if you wear custom orthotic devices. Select a shoe that is specific to your needs, whether that is mountain biking or road biking. For casual riders, the option of a stiff cross training shoe will usually be sufficient. There are also combination biking/hiking shoes that have become more popular in recent years.

If you’re getting more serious with cycling, and want to take it to the next level, you may want to consider bike pedals with toe clips. These are small metal devices that the tip of your shoe fits into, that makes pedaling more efficient. Instead of just pushing with your feet, you can now have a combination pushing/pulling motion more easily. Some may opt for a “clipless” set-up, which are bike pedals that resemble ski bindings. These pedal systems have special shoes that will snap into place, and will be the most efficient way to transfer energy from your lower extremities into the pedals.

Whether you are riding for fun, exercise, or training for a race, it’s important to listen to your body. Many cyclists wind up in a podiatrist’s office with pain in their feet and legs from cycling beyond their limits. The following is a list of common conditions associated with cycling injuries:

· Knee Pain may be caused by improper biomechanics, resulting from a bike that doesn’t fit or poor positioning of the feet while riding. It may present as a clicking, popping, or grinding noise from the joint. Problems with the knee need to be analyzed by a medical specialist right away, as they can quickly progress to more serious and painful situations.

· Achilles Tendonitis is generally seen in riders as an overuse injury, fairly common in serious cyclists. It is a straining or even tearing of the Achilles tendon, and is usually treated with rest, ice, and anti-inflammatory medications.

· Shin Splints may be caused by poor biomechanics while cycling. This is pain on either side of the shin bones, especially when walking.

· Sesamoiditis is a condition of the sesamoid bones, two small bones located under the joint of the big toe. These can become inflamed from too much pressure, usually from a combination of overuse and improper footwear.

· Numbness, especially in the space between the third and fourth toes, may be a sign that the shoes you are wearing to bike in are too tight. Wider shoes may help. Numbness should be evaluated by a sports medicine specialist, as it ma be a sign of a more serious condition known as acute compartment syndrome.

Enjoy that bike ride, but remember to be safe! Pay attention to pain from your legs and feet, and talk to a doctor if you’re having problems. Also, wear a helmet!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
Phone: 863-299-4551
http://www.FLFootandAnkle.com

Turf Toe

You may have heard the phrase before, but what exactly is “turf toe”?

Turf toe refers loosely to a collection of problems that may occur at the big toe. The joint that connects the big toe to the rest of the foot lies between the first metatarsal and the proximal phalange of the big toe. This joint, known commonly as the first metatarsophalangeal (MTP) joint, has two small bones that lie underneath it. These sesamoid bones act as pulleys, allowing the muscles of the foot to have a great pull on the big toe during weight bearing activities.

When something goes wrong with this apparatus, particularly during sports such as soccer and football, the injury may be referred to as turf toe.

Due to the propulsive and pivoting function of the big toe during weight-bearing activities, it is susceptible to injury.

Most commonly, the injury involves an excessive amount of dorsiflexion, or upward motion, of the big toe. This type of injury will lead to a sprain of the ligaments surrounding the joint. This is common in sports where the athlete is wearing cleats, because the cleats cause the foot to maintain a certain position while the body weight is shifting forward. Synthetic turf can create an ideal situation for this type of injury to occur, because the cleats usually stick to the turf easier, and the ground underneath the turf is generally a harder surface.

Since turf toe is a general term, it may also refer to conditions such as sesamoiditis, which is inflammation of the tissue surrounding the sesamoid bones. The sesamoid bones may also be fractured in this type of injury, or the joint capsule surrounding the first MTP joint may be compromised. When evaluating a turf toe injury, the medical professional will work to rule out more serious diagnoses. Turf toe injuries are most frequently handled by a podiatrist, orthopedist, physiatrist, or sports medicine doctor.

Treatment of turf toe, if there are no fractures or other more serious complications, is generally done by resting the foot, icing the area, taking anti-inflammatory medications, and immobilizing the toe. Usually the goal of the treatment is to allow the athlete to return to activity without further complication, and without re-aggravating the injury.

Turf toe is usually a pretty straight-forward injury, and athletes are often able to return to activity in a relatively short amount of time. It is however an injury with a high rate of reoccurrence. Roughly half of the patients that suffer from turf toe will have a reoccurrence within five years of treatment.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Low Impact Exercise

What exactly is low impact exercise? Low impact exercise is determined by the shock that your feet and body experience while doing an activity. Heavy duty sports such as rugby or football are high impact, high intensity exercises. You are literally sending shockwaves through every bone in your body with those types of activities. However, just because an activity is deemed low-impact, does not mean that you cannot burn calories or lose weight through it.

There are some instances and body types where low-impact activities are encouraged as the preferred means of exercise.

- Obese individuals

- Pregnant women

- Individuals with bone or joint injuries (low impact exercise is great for rehabilitation)

- Individuals with chronic health problems like stress fractures , arthritis and osteoporosis

- Individuals new to exercise

If you think that that low impact exercises cannot cause some serious calorie burning, think again. There are so many low impact activities that will require substantial energy to get through: walking, walking up stairs, hiking, cycling, rowing and swimming.

Low impact exercises should be done continuously so that your heart rate gradually increases and stays at a high level. Studies have also shown that 30 minutes of low impact exercising raises your endorphin levels! (Endorphins are pain-reducing compounds within the body) Another plus to losing those calories! Although these exercises are not as intense as sporting activities it is important to start slow and build your way up. These activities can become strenuous and intense if you work hard at them.

Cross-training with different low-impact exercises is the best way to get your body into shape without subjecting it to harsh forces. If you keep your body challenged by varying your exercises, you will burn calories, lose weight and feel good about not sitting on that couch!

How can you add variety to your exercising?

- Try grouping exercises that use different parts of your body for example swimming and stair climbing

- As you gain endurance change the pace or frequency that you do your exercises

- Embellish your exercise movements, for example when swimming take bigger and longer strokes, when marching raise your knees up higher

Before engaging in any exercise regimen, consult your podiatrist for a foot screening.

They will evaluate all aspects of your foot and associated systems such as musculoskeletal, vascular, and neurological to make sure that they all are working together properly. If you encounter any problems or sustain an injury during your workout, stop immediately and talk with your podiatrist.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Yao Ming Opts for Pair of Surgeries, Likely to Miss Season

On Friday, Houston Rockets’ center Yao Ming announced that he will opt for a pair of surgeries on his left foot. The news comes following an injury sustained this past playoff season, when the 7-foot 6-inch professional basketball player hobbled off the court with a broken navicular bone.

After several years of aggravating injuries, Ming will undergo a two-part procedure to fix and strengthen the bone. The first surgery will use a bone graft to help regenerate new bone and surgically repair the hairline fracture of the left navicular. The second procedure will involve realigning the bones of the left foot, thereby lowering the arch of the foot and relieving some of the pressure put on the bones. This procedure may involve attaching a plate to the bones using shallow screws. In February 2008, a similar procedure was done using pins to strengthen the area, but subsequent injuries followed.

This pair of surgeries will likely sideline Yao Ming for the entire season. The Houston Rockets, however, have not released an official statement on the timeline of Ming’s return.

“After much thought and reflection, I have decided to have surgery on my left foot,” Yao Ming said in a prepared statement on Friday. “This surgery will allow me to continue my career playing basketball, and I look forward to returning to the court. I would like to thank everyone who sent me their best wishes. I am very grateful to have the support of teammates, friends and fans as I dedicate myself to making a completely successful recovery.”

The surgery that Yao Ming will be undergoing is similar to a surgery performed on Cleveland Cavaliers center Zyndrunas Ilgauskas in 2001. Ilgauskas recovered well from the surgery, and has since made a great impact on his team and in the league, averaging 74.5 games played since 2001.

The surgery will be performed by Rockets team physician, Dr. Tom Clanton. “This combination of procedures should not only allow healing of his navicular stress fracture but also improve the mechanics of his foot to reduce the stress on that bone and give him the best long-term prognosis,” Clanton said in Friday’s statement.

This season will mark the fifth consecutive season that has been either missed, interrupted, or ended early for Yao Ming, all due to bone injuries. Rockets personnel is standing behind their All-Star center, and has requested to the NBA an exception to the disabled player list.

Others say that it’s just not meant to be – that a man that big was not meant to run up and down a basketball court.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Shoe-be-gone!

Despite all the roles that our feet must play to enable our mobility, to balance our body, to hold up our body weight and to absorb shock, how do we reward them? It’s usually by neglecting the well-being of our feet and confining them in a prison of shoes. We disregard valuable stretching exercises before engaging in physical activities and squish our feet into shoe wear that damages their health. The shoe wear that is being referred to is not just limited to high heels or flip flops, but athletic shoes!

Since when are athletic shoes bad? Tennis shoes themselves are not bad in their entirety – they do provide foot protection from falling objects, significantly assist in shock absorption and redistribute energies in active sporting. However, the constant use of shoes actually inhibits the natural function of feet which can lead to joint and muscle problems elsewhere in the body!

Our feet have evolved to help balance our body and keep us walking upright. The foot is composed of 28 bones which are arranged to form longitudinal and transverse arches. Muscles, tendons and ligaments all help to support the arches. When jogging or running barefoot, our feet are made to land on the ball of the foot to absorb the impact of the ground on our bodies.
Athletic shoes are constructed to cushion and cradle the foot while exercising. The padding that lines those shoes encourages the activist to land on their heels instead of the ball of the foot! As a result, the energies from ground impact traverse right through the heel. The heel is not anatomically equipped to bear such shock. In addition, the heel is in direct line with the ankles, leg, knees, thighs, hips and spine – so any impact the heel experiences distributes right to these bodily areas. Also, the cushioning in the shoes weakens the body’s awareness of foot orientation and contact with the ground which impairs the neurological and muscular feedback that maintains the biomechanics of motion.
It is also important to note that research studies have shown that the quantity of padding is directly related to the amount of impact transferred to the body from the foot. This occurs because the padding interferes with the runner’s ability to feel the ground and as a result the runner strikes their heel more forcefully to the ground leading to increased shock and its transfer to other areas of the body! So remember just because an athletic shoe claims to have the ultimate in comfort and padding, it may not actually be good for your feet!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Bad Ankles? Try This…

If you’ve ever sprained an ankle, you know how hard the recovery process can be. Your ankle probably swelled up to the point where you could only wear a certain pair of shoes, and simply walking on it was impossible. It may have taken four weeks or longer until you were able to put full weight on that side of your body, or it may even have been an injury you never fully recovered from. Many ankle sprains can lead to a permanent loss of balance.

It is this loss of balance that is the precisely the focus of studies regarding recurrent ankle sprains. It’s been known for a long time by clinicians that an ankle sprain, particularly a serious ankle sprain, can lead to a recurrence of ankle sprains. Many people who have the problem once will have it again, and an ankle sprain on one side of the body can set you up for an ankle sprain on the other side.

For a long time, it was thought that this was due to a loss of integrity of the ligaments of the ankle. Most commonly a sprained ankle affects the ligaments on the outside of the ankle. In theory, a loss of the integrity of these ligaments would lead to a loss of stability, which could lead to a second, third, or fourth sprained ankle. This theory fits, but it ignores one of the most important aspects of the ligaments.

All of the ligaments in our body are supplied with neuroreceptors. These neuroreceptors send information to the central nervous system about our body’s position in space. This sensory input, known as proprioception, is vital to maintaining balance.

When the ligaments of the ankle are damaged, so are the proprioceptors of the ligaments. The signals being sent to the brain are no longer as they should be, and we therefore lose a lot of the balance that we once had.

There is an answer, however. With balance training, it is possible to retrain the neuroreceptors in your ankle, and increase your balance and stability in your ankles.

Essentially, balance training can be boiled down to this simple exercise: Stand on one foot. Hold it for a minute, and try not to wobble around too much. Now do it again on your other foot.

That’s all there is to it. If you can increase your balance, you can increase the stability of your ankles. If you find it too easy to stand on one foot for a minute, you can close your eyes. You can cross your arms over your chest so you’re not using them to balance yourself. You can stand on a pillow, making the ground underneath you less stable. All of these tricks will help you to increase your balance, and will have a large impact on preventing ankle sprains.

If you’ve suffered from a sprain lately, or have a history of ankle sprains, do this exercise close to a wall or something that you can grab to retain your balance. Of course, do not try this until you are comfortable with putting all of your weight on one foot. With a very recent ankle sprain, this may take close to two months before you’re ready to work on your balance training.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Yao Ming’s Foot Injury May Be Career-Ending

Yao Ming, the 7-foot-6 center for the Houston Rockets, may be looking at a more serious injury than previously believed. The injury came late in the 108-94 loss to the Los Angeles Lakers in game 3 of the Western Conference Finals. Yao Ming left the game, and his left foot was immobilized immediately, pending further medical studies. The fracture to his navicular bone, a bone on the inside of the foot, has expanded rather than healing.

The news comes after team physician, Dr. Tom Clanton told the Houston Chronicle that Yao Ming’s injury “has the potential for him missing this next season and could be career-threatening." Though Yao is not experiencing any pain or tenderness with the injury, a bone scan revealed that the hairline fracture of the navicular had grown larger, and that intervention would likely be necessary.

Specialists are being consulted on the manner, and options are being weighed. One of the options being considered is to surgically fix the broken bone by placing a permanent screw into it. This type of procedure would likely sideline the Rockets’ keystone player for at least the next season. A similar procedure was performed on Cleveland Cavaliers center Zyndrunas Ilgauskas, with good results. Other options include giving the bone more time to heal, using a bone graft, or repositioning the foot to relieve some of the stress on the injury. The important thing to remember is that Yao is not suffering any pain for now, so any intervention will have to take this into consideration.

This injury is the most serious in a series of foot and leg injuries suffered by Yao Ming. Yao missed 21 games in the 2005-2006 season because of an infection in his toe that required surgery. He then broke a bone in his left foot that April, sidelining him once again. Yao sat out another 32 games the following year with a broken right leg, and then had a stress fracture in his left leg in the 2007-2008 that made him miss the playoffs.

The hairline fracture comes as a huge blow to the Rockets, who made it out of the first round of the NBA playoffs this year for the first time since signing Yao. If in fact Yao is done, Rockets general manager Daryl Morey is in for a tough decision. Yao Ming was considered one of the cornerstones of the team, and his presence on the court will certainly be missed. Additionally, Yao Ming has helped bolster the NBA’s international image in China. Over a billion people may be holding their breath right now, waiting to see if Yao will be back for next year’s season.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

What is Osteoporosis?

Osteoporosis, a condition which thins and weakens the bones, is a preventable and treatable disease that increases the risk of bone fractures. It is a disease that can go undetected for many years, and is fairly common, particularly among postmenopausal women. While it is possible for men to develop osteoporosis, an overwhelming majority of those who suffer from osteoporosis are women. According to the National Osteoporosis Foundation, approximately 10 million Americans suffer from osteoporosis, 8 million of which are women.

Women of all ages can be diagnosed with osteoporosis, though the age group that is most at risk is women who have gone through menopause. Additionally, another 34 million Americans are estimated to have low bone mass, which can lead to the development of osteoporosis.

Our bones are living tissues, made up of a bony matrix composed mostly of collagen and hydroxyapatite, which is a mineral compound of calcium and phosphate. The combination of these two components of bone makes them strong and durable, yet flexible enough to withstand stress forces.

Throughout our lives, cells in our bones are constantly remodeling this bony matrix. Cells known as osteoblasts work to lay down new bone, while cells known as osteoclasts work to degrade the old bone.

In a normal individual, this balance is kept in place, with only a slight decrease in bone density over our lives. With osteoporosis, however, this balance is lost, resulting in a thinned and fragile bone.

The areas of the body most affected by the loss of bone density associated with osteoporosis are the hips, spine and wrist. All bones in the body, however, can be affected. In 2005 alone, there were over 2 million reported fractures due to osteoporosis, with over a quarter of them being fractures of the vertebrae. In women with osteoporosis, these fractures are a significant risk.

So how do we treat osteoporosis? What are some steps to prevention? The National Osteoporosis Foundation offers these steps to prevention:

· Make sure you are getting the daily recommended values of vitamin D and calcium. These values are 1,000 mg for calcium and 5 mcg for vitamin D.

· Perform weight bearing and muscle-strengthening exercise on a regular basis.

· Avoid excessive alcohol and smoking, and these can effect the calcium in your body.

· Have a bone density exam performed, especially if you are female and postmenopausal.

· Talk to your health care provider about bone health, and any other concerns.

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Nordic Walking

Ever seen anyone walking with ski poles?  What they’re doing is something called Nordic Walking.            

Nordic walking began as a cross-training activity for cross-country skiers in the summer.  It has been practices for decades, and for a while was known as “ski-walking”.  It quickly evolved to include backpackers, who could use the poles to lessen the amount of weight on their hips and knees.  It has now been marketed as a way to enjoy a more complete workout from fitness walking. 

Nordic walking is an effective and practical way to exercise, being as easy to do as walking without poles.  It is an exercise that can be done in just about any climate or conditions.  It incorporates more muscles into exercise than regular walking, including large core muscles and muscles of the upper body.  This creates a more complete workout than regular walking.  When using Nordic walking poles, your heart rate is increased when compared to walking at the same pace without the poles, which leads to more calories burned.  Using Nordic walking poles also makes it easier to climb hills.

Another advantage of Nordic Walking is that it lessens the impact that walking can have.  Using the poles takes a great deal of weight off of the joints of the lower extremity, including the hips, knees, and joints.  This can be an important aspect of fitness walking for elderly people, or others that may have a tough time getting around.  Walking poles also provide greater balance than walking without poles. 

Nordic walking poles may look like ski poles, but they do have some important differences.  They are shorter than ski poles used for cross-country skiing, which allows them to be functional.  They are very lightweight, and are usually made out of aluminum or carbon fiber.  They usually have removable rubber tips for walking on cement or asphalt, and small metal spikes for walking on surfaces like sand, dirt, or snow.  Some walking poles are single pieces, while others have a telescoping design that allows for easy adjustment.  Some companies that make Nordic walking poles include Leki, Exel, Keytz, and others.  A set of poles generally runs somewhere between $20 and $150.  They are often sold in sporting-goods stores or stores that specialize in walking and running.

So next time you see some people on the beach or the sidewalk walking with poles, don’t just stare at them wondering what they’re doing…ask if you can join them!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Marathon Training?

Thinking about running a marathon?  You’re definitely going to want a plan.  An essential part of running a marathon is the training that leads up to race day.  Whether you are a first time marathoner or seasoned veteran, the 26.2 mile length of the race can be a daunting feat.  The proper training schedule is a must.

            There has been a vast amount of writing on the subject – a search on Amazon.com for marathon training books will give you over two-thousand results.  With so many plans to choose from, how do you know which is the right one for you?      

            First of all, it’s important to recognize whether or not you are a consistent runner before you start training.  Do you run somewhere around 20-25 miles a week?  If so, you should be ready to jump into a more serious training schedule.  If you’re not running at all, or only running once in a while, its important to be able to get up to that 25 mile per week mark.  This will separate you from the less serious runners.  If you have a known health condition, or suspect you may have a health condition that would interfere with running this kind of distance, talk to your doctor before starting any type of exercise program. 

            The next step is to pick a plan that works for you.  Do you want to train alone?  Would you rather train in a group?  Some places may have marathon training groups that start in the spring, leading up to the fall marathon season.  You can check with your local running store to see if they know of any training groups in the area.  If you’d rather train on your own, you can pick up a book to guide you on your way.  Most books offer training programs that run four to six months, depending on the level of runner you are to begin with. 

            While training for your marathon, you’ll generally start out by running around 20-25 miles in the first week.  Many marathon training schedules have you running shorter runs during the week, and saving one day a week for your “long runs”.  These will be the runs that will get you used to running marathon distances.  You may start out at four or six miles as your long run in the first couple of weeks, and slowly progress to longer distances as the training continues.  Eventually, you’ll be running up to twenty miles at a time.  There are very few, if any, marathon training programs that have you running the full 26.2 miles before the race –wouldn't you rather save that accomplishment for race day?

            A training schedule can be a grueling, but the reward at the end is great.  If you’re thinking about running a marathon, think about picking out a schedule that works for you.  If you need help, there are lots of resources, and fellow marathoners are usually willing to lend a hand.  An excellent resource can be a local running store, where the employees are generally trained to provide you with plenty of information.

            Good luck on your training!  You can do it!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com