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