Born to Run?

Were we, as human beings, born to run? The anatomy and physiology of our bodies certainly indicates that the answer to this question is yes.

There are twenty-eight bones in the human foot alone, making up joints designed to absorb and distribute the forces associated with walking and running evenly through our bodies. Moving up the leg, our ankle, knee and hip joints help us absorb these forces, carrying them through our spines all the way up into our neck and head. Our movement is studied in terms of biomechanics by podiatrists, pedorthists, orthopedists, and other professionals.

Biomechanically speaking, we are in fact born to run. When studying the gait cycle, or the movements we make while running and walking, it has been shown that running is a much more efficient process than walking. That is, more of the energy that gets put into running gets translated into forward motion. While walking, much of the energy that gets put into walking gets translated into up-and-down motion, as well as motion from side-to-side. In the biomechanical world, this is referred to as frontal plane and transverse plane motion, respectively.

Additionally, our muscles are designed for longer strides and greater forces than we usually use them for during walking. Take for example the gluteus maximus. The gluteus maximus is one of the largest muscles of the lower extremity, yet is barely used at all in walking. When we pick up the pace and begin running, our gluteus maximus becomes more active. This is especially apparent when running up-hill.

Consider the shape of the foot. The ball of the foot is a muscular and well-padded area, designed to absorb impact and keep us steady. In proper running form, the ball of the foot is where we ideally want to land, which propels us into the next stride. When we strike with our heel first, it can set us up for a number of running-related problems. Many running purists are turning to barefoot running, which embraces the natural design of the foot as a running tool.

A number of other factors come in to play when discussing the idea of running as human nature. Our body’s chemistry allows us to run for long distances at a moderate pace, whereas most other mammals sprint short distances followed by periods of rest. This is made possible by our storage of energy, which we can readily use. We store carbohydrates simply for the purpose of burning them for energy when we need them, such as in intense exercise.

Of course, running in the modern human is more exercise and less necessity. We don’t necessarily have the need to run away from a predator anymore, or chase down our dinner in a field. The evolutionary traits, however, are still around from our Caveman ancestors.

So the next time you are struggling through that run, just remind yourself of this: You were born to do this!

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

Which Running Shoes to Buy?

Have you ever browsed through a running store looking for the right pair of shoes? It can be a daunting task, given all the options available to the consumer. Any good running store will have at least five or six brands heavily stocked. Within each brand, there may be a dozen or so choices, so how do you know which one to pick for yourself?

The easiest thing would be to have a trained salesperson help you decide which shoe is right for you. They may watch you walk, try to analyze your gait, and put you in a shoe that they think will be most appropriate for you. However, a trained salesperson may not always be available. With that in mind, there are a few things you’ll want to look for in a shoe.

1. First thing’s first – you’ll need to know what type of shoe to get. Breaking down the various types of running shoes most generally, you’ll find two basic types; shoes that are meant for cushioning and shoes that are meant for controlling the motion of your foot.

A shoe that controls the motion of your foot, or a “motion-control” shoe is usually used for someone that over-pronates, has a very flexible foot, or generally has a lot of movement in their gait. They may have a lower arch, which can be measured by stepping with a wet foot onto a piece of paper.

If you tend to put a lot of pressure on the lateral, or outside portion of your foot, you’ll be more likely in need of a cushioning shoe. These shoes are meant to support the natural movement of your foot, while giving it extra padding through the stresses of running.

Within each running shoe brand, there are various levels of support and motion control-type shoes. Think of it as a sliding scale. There are several places to read reviews of particular styles of both types of shoes, available through magazines like Runner’s World, and online reviews such as http://www.motioncontrolrunningshoes.info/ and http://www.cushionrunningshoes.com/. You may also find that experienced and well-trained salespeople, where available, will have opinions regarding some styles, brands, and types of shoes.

2. Get the right size. Find out how to pick the right size HERE.

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

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