Springtime Running Tips

Springtime is here and running season is back!  If you're looking to get back into running shape, shed a few winter pounds, or even run your first marathon, here are a few tips to get you started.

Check your gear. How old are your running shoes?  Did you get them last summer?  Maybe the year before?  Have you been beating them up on the treadmill all winter long?  Chances are, you'll need a new pair to start running with.

Look at the EVA padding along the shoe. The EVA, or ethylene-vinyl acetate, is that layer of foam between the upper and the rubber sole of the shoe. Are there vertical creases in the EVA that don't go away?  This is one of the signs that the shoe's padding is wearing thin, and isn't doing its job anymore. Also take a look at the bottom of the shoe. The sole of the shoe should have a nice tread on it, and the wear pattern should go down the middle of the shoe. If the sole is very worn down, particularly if it unevenly worn down, a new pair may be necessary.

Start slow. Even if you've been running on the treadmill all winter, running outside can take some adjusting. Pavement is much harder than treadmill running, and can be much less forgiving on your muscles and joints. Overuse injuries like stress fractures and tendinitis are extremely common in the beginning of the training season.

If you haven't been running at all, starting slow is especially important. Going from the couch to running several miles can be very hard on the body. Warm up with stretching and a brisk walk before getting into a quicker pace.

Stay hydrated. Running outside in the heat can cause you to sweat even more than usual. Drink a glass of water about 20 minutes before going for a run, and be sure to bring some extra water with you for longer runs. Gatorade and other sports drinks can help replenish electrolytes, which are also lost during heavy sweating.

Watch the sun exposure. While it may feel great spending time in the sun, too much exposure can increase the risk of skin damage and development of skin cancer. Be sure to wear sunscreen, sunglasses, and a sun hat to limit your exposure. If you are fair-skinned and burn easily, you may consider wearing a lightweight long-sleeved t-shirt when running outside.

Enjoy yourself. Spending time outside running can boost your mood and energy level, and can make you feel great. It is a great way to get exercise, and a great way to enjoy the weather.

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

Dustin McGowan with Plantar Fasciitis

Dustin McGowan, pitcher for the Toronto Blue Jays, has recently been diagnosed with plantar fasciitis in his right foot.  This injury comes as part of a streak of injuries to McGowan, most notably Tommy John surgery on his throwing shoulder as well as suffering from several other shoulder and labrum injuries.  The right-hander was just given a two-year, $3 million contract extension to stay with the Jays. 

The plantar fasciitis injury, luckily, is being reported as not serious.  Blue Jays fans and teammates hope that McGowan can recover quickly, and perhaps in time for the season opener.  Dustin McGowan is currently listed as day-to-day. 

Plantar fasciitis is a condition of the foot that most commonly presents as heel pain.  It is common to feel the pain with the first few steps of the day, or after a period of rest.  The pain can be excruciating for some, while others may be able to deal with it.  The pain may ease a bit after the first few steps following rest are taken, but will typically develop as the day progresses.  This is especially true for people who spend a lot of time on their feet.

Plantar fasciitis is caused by excessive strain on the plantar fascia, which is a structure located on the bottom of the foot.  This excessive pressure may come from things such as foot mechanics, foot structure, increased activity, or excessive weight.  The condition may begin as an acute inflammatory reaction to this excessive strain, but generally presents as a chronic condition.  

Most cases of plantar fasciitis will resolve with rest, ice, anti-inflammatory medications, and orthotic devices.  The orthotics may be over-the-counter type devices or custom molded to a person’s foot.  Other methods of treatment may include injection of cortisone into the area, ultrasound therapy, or other advanced modalities. 

Occasionally, a case of plantar fasciitis may be bad enough to warrant surgical correction.  These cases are generally instances where conservative therapy has failed after several months or even years.  Surgical intervention involves cutting a small portion of the plantar fascia to relieve some of the tension on the structure.  The plantar fascia serves to keep much of the integrity of the structure of the foot, so caution should be taken by the foot and ankle surgeon not to compromise this integrity. 

As for Dustin McGowan, hopefully his case of plantar fasciitis will resolve soon.  Keep an eye on his progress to see how this injury will affect his starting date this season. 

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

Fractures of the Calcaneus

With springtime upon us, warmer weather is coming, and spring-cleaning is right around the corner.  As people dust off the ladders and start climbing to fix the shutters and clean out the gutters, emergency rooms start seeing fractures of the calcaneus in waves. 

Fractures of the calcaneus, or heel bone, are the most commonly seen foot fractures, comprising about 75% of all foot fractures.  This makes up between 1-2% of all fractures of the body.  The most common mechanism of injury in a calcaneal fracture is a fall or jump from a height, as well as motor vehicle accidents. 

Fractures of the calcaneus can be devastating.  Because the skin and soft tissue surrounding the bone is so thin, the fractures can often present as open, and are prone to infection.  The crushing nature of the fracture has been likened to an egg exploding. 

The subtalar joint, which sits between the talus and the calcaneus, is commonly affected by most calcaneal fracture patterns. When the fracture line goes through the joint surface on the calcaneus, post-traumatic arthritis can develop.  The subtalar joint plays a key role in connecting the foot to the ankle, and injuries to this joint can have a huge impact on daily activities.  Thus, one of the critical things for the foot and ankle surgeon to evaluate is the integrity of this joint following injury. 

When a person presents to the emergency department with a suspected calcaneal fracture, the first thing that is done after the patient is evaluated and stabilized is to take x-rays of the foot.  Often the x-rays will not show the physician the entire picture, so a CT scan is usually necessary.  The CT scan can give much better images of the bones and joints involved. 

The decision to operate on a fractured calcaneus depends on a number of variables, both intrinsic to the injury pattern as well as factors determined by the patient’s overall health.  Patients that have diabetes, poor vascular flow to the legs, increased age, or other injuries that are more urgent than the foot may not be god candidates for surgery.  These patients, in certain circumstances, may be better off with limited intervention or conservative therapy, which may or may not be followed by further intervention in the future.

Looking at the injury pattern can also determine if surgical intervention is necessary.  Fractures that are displaced, meaning that the fragments are separated from each other and don’t line up anatomically, may need surgery to bring the pieces back together.  However, when the calcaneus is broken into too many pieces, or highly comminuted, surgery may not increase the likelihood of a positive outcome.  The condition of the skin can also influence the decision.  If the skin is very swollen, or if there is a lot of blood in the skin, surgery may be postponed until the swelling has a chance to subside.

Surgery for calcaneal fractures has been an area of great interest in orthopedic and podiatric surgery for a very long time, and continues to be an area that is discussed at length.  A number of different surgical techniques exist, and every case is different.  The research has led to greater outcomes following surgery, but a calcaneal fracture can still turn into a truly life-altering event.  

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

Billups Out for Season with Achilles Tear

Chauncey Billups will be forced to sit out the rest of the NBA season with a torn Achilles tendon.  The injury came in Monday night’s game against the Orlando Magic, as Billups’ Clippers went on to beat the Magic 107-102 in overtime.  Billups, who is 35 years old, reports that he had not previously had any pain in his Achilles tendon.  The tear, however, was confirmed with MRI on Tuesday.  Billups will undergo surgery to repair to torn tendon, and promises to return to the league.

Achillles tendon tears can often occur just like they have to Chauncey Billups, with no real history of pain in the area.  However, what is common in Achilles tendon tears is that there is degenerative disease in the tendon that precedes the tear.  This degenerative disease is usually appreciated in the operating room under direct visualization when the tendon is repaired, even when the MRI reads the tendon as normal.  This is because the changes can often be too subtle to pick up MRI.  The degenerative condition is referred to as tendinosis of the Achilles tendon, and when there is an acute incident of pain without a rupture, it is called tendinitis.

Surgical repair of Achilles tendon tears and ruptures involves cleaning up the ends of the tendon and removing any scar tissue that may be present in the tendon.  A more normal shape and appearance of the tendon is achieved using strong sutures to and strength to the tendon as it heals.  Post-operatively, the patient is placed in a cast and remains non-weight bearing for several weeks.  Following removal of the cast, aggressive physical therapy is initiated for rehabilitation.  The timeline for complete healing of the surgical site is usually between three and six months, and a return to full strength may come after complete healing has occurred.  In a professional athlete such as Chauncey Billups’ case, this usually means the season ends early. 

Billups, a five-time NBA All-Star, will certainly be missed on the court.  He is considered one of the strongest leaders in the league, and has a way of boosting team morale both on and off the court.  He was picked up by the Los Angeles Clippers from the New York Knicks, and has become a key role in the team’s ascent to the top of the Western Conference.  They are in serious contention for the championship this year, in part due to Chauncey Billups.  Hopefully he will be back on the sidelines soon, his presence giving the Clippers motivation to win. 

  

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

Gronkowski Expected to Play in Super Bowl

The New England Patriots’ victory on Sunday over the Baltimore Ravens sends the Pats to the Super Bowl, but a scary moment came in the third quarter when tight end Rob Gronkowski went down with what looked like a serious injury.  After catching a short pass, Gronkowski was tackled and had his left ankle trampled in the process.  The injury looked bad at first, and Gronkowski was helped off the field.  He later returned to the game in the fourth quarter, but was seen wearing a boot after the game.

The Boston Herald is reporting that Gronkowski’s ankle is “fine”, and that he’ll be ready to play in two weeks when the Patriots take on the New York Giants in the Super Bowl.  This news comes as a relief to Patriots fans everywhere.

Ankle injuries in football and other sports are a common occurrence.  The anatomy of the ankle is such that a number of different structures may be injured following trauma to the ankle.  The most common types of injuries are sprains of the lateral ankle ligaments.  These include the anterior talofibular ligament (ATFL), calcaneofibular ligament (CFL), and the posterior talofibular ligament (PTFL).  The medial ankle ligaments include the superficial and deep deltoid ligaments, which are less commonly affected by rotational ankle injuries. 

Fractures of the ankle can also occur, including fractures of the lateral malleolus (outside ankle bone), and the medial malleolus (inside ankle bone).  The talus, which sits between these two structures in the ankle joint, can also be affected.  Most commonly, the talus may have an osteochondral lesion, which is a chip in the joint surface. 

High ankle sprains are injuries to the syndesmosis of the ankle, and can be very slow healing injuries that are prone to complications.  These can be quite severe injuries, and may be associated with the development of long-term instability of the ankle.

A number of tendons cross the ankle joint, and can also become damaged in an injury.  Most notably, the peroneal tendons, which run along the outside of the ankle, may become strained or even dislocated in a rotational-type of injury. 

Fractures of some of the bones of the foot may also be seen in rotational-type ankle injuries, including the fifth metatarsal, the cuboid, the navicular, and the anterior process of the calcaneus.  A thorough work-up with x-rays is almost always warranted. 

While it is not clear what anatomic structures Rob Gronkowski’s injury involves, it is good news that the medical staff is anticipating his return for the Super Bowl.  He is certainly a major asset to the Patriots, and plays a vital role in their offense.  

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

DeMarco Murray out for Season with Broken Ankle

DeMarco Murray, running back for the Dallas Cowboys, will be out for the rest of the season with a broken ankle.  The injury came this Sunday night in the first quarter of the game against the New York Giants, as Murray was pulled down at the end of an eight-yard gain.  His ankle was pinned against the turf, and the injury is being reported as an ankle fracture and a high ankle sprain.

The rookie was a key asset to the Cowboys’ offense this season in their search for a playoff spot, but will sit the rest of the season as the injury heals.  He had run for 25 yards already in the game, giving him 899 for the season.  The combination of ankle fracture and high ankle sprain will certainly require some attention from the Dallas medical staff and trainers. 

Ankle fractures are a common pathology during sports, and can occur from either direct or indirect mechanisms.  Indirect mechanisms imply a twisting force placed across the ankle when the foot is held in place.  This is particularly common in football, as is the diagnosis of a high ankle sprain. 

A high ankle sprain refers to damage to the ankle syndesmosis, which is a structure that keeps the tibia and fibula in close contact, helping to create and stabilize the ankle joint.  An injury to the syndesmosis can often lead to long-term damage and instability in the joint.  These sprains are often treated with surgery, where a screw is placed across the syndesmosis to prevent it from moving while the tissues are allowed time to heal.  In the case of DeMarco Murray, it is uncertain whether surgery will be necessary. 

 Ankle fractures can be treated conservatively, often immobilizing the ankle and leg in a short leg cast or a removable boot and keeping weight off of the leg while it heals.  For ankle fractures that have become displaced, meaning that the ends of the broken bone do not line up with each other, surgery may become necessary to achieve a favorable outcome. Surgery for ankle fractures involves the use of screws and plates, which may be necessary to use on both sides of the ankle.  In the case of ankle fracture combined with high ankle sprain, it becomes very important to stabilize the ankle sprain with a screw across the tibia and fibula, the leg bones that create the ankle joint.  Without this stabilization, motion across the screw will cause the screw to fail, and the fracture fragments will be allowed to move apart.

As for DeMarco Murray, he will hopefully be able to heal his injury rapidly, and return to a productive career.  The rookie running back was having a great season before the injury, rushing for 293 yards in October, the seventh-most in the history of the NFL.

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

Despite Sprained Foot, Roethlisberger Gets It Done

Earlier in the week, it looked like Steeler’s quarterback Ben Roethlisberger may have broken his foot.  He hobbled all week in practice, and was nowhere near full speed.  While the team never released details of exactly what the injury was, it looked like a sprain in his foot. 

That sprain didn’t slow him down one bit on Sunday, as he and the Steelers roled over the Tennessee Titans, with a final score of 38-17.  Roethlisberger threw for 228 yards and five touchdowns.

While there was no diagnosis released to the press, the pain was reported as being across the forefoot, and Big Ben hobbled noticeably at times during the game.  With the pain being localized around the metatarsophalangeal joints, the possibility of a plantar plate injury, tendinitis, irritation of the capsular ligaments of the MTP joints, and many other conditions become possibilities. 

Of his foot, Roethlisberger told the press “I told ya, I was just faking it, I’m a wimp.”

Over the next week, fans will have to keep an eye on Roethlisberger during practice to determine the fate of his left foot. 

Most likely, it seems as though Roethlisberger may have sprained one of the capsular ligaments of one of the lesser metatarsophalangeal joints.  These injuries are typically minor, and will resolve with rest, ice, and compression.  If that is the case, he should be fine for next week, when the Steelers face the Arizona Cardinals. 

Sprains of the foot are treated conservatively.  This involves PRICE therapy, with protection, rest, ice, compression, and elevation.  Depending on what joint is affected, various types of braces may be used.  Sprains of the rearfoot and ankle can be particularly worrisome, and will usually require various splinting and bracing techniques. 

A sprain happens when a ligament of a joint is extended past its normal range of motion.  Extra stress is placed on the ligament as it is brought through an abnormal range of motion, and this creates a painful situation that is quickly followed by inflammation around the joint.  This inflammation adds to the pain, and is the reason that a sprain can last several weeks and is slow to get over.  In order to fight the inflammation, non-steroidal anti-inflammatories are often added to the treatment protocol, as well as compression and elevation. 

Roethlisberger performed strongly on Sunday, but may not be out of the woods yet.  He is a player that performs strongly when he’s hurt, but he’ll have to practice smart over the next week.

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