Monthly Archives: September 2015

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Five Ways to Avoid Sports Injuries

There are very, very few conventional sports that don’t put strain on your lower extremities. Even volleyball, tennis, and basketball involve a lot of running, leaping, and twisting. Keep these tips in mind to prevent athletic injuries.

Couple Jogging

Warm Up

Ease into your activities. On a macro level, don’t go straight from a sedentary lifestyle to boot-camp style training–start with long walks and light strengthening exercises for a reasonable amount of time–i.e. an hour each day. On a more micro level, stretch out before games, practices, and intense workouts, and ease into more intensive cardio sessions with light jogs or other low impact activities.

Stay Hydrated

You aren’t yourself when you’re dehydrated. Dehydration can cause you to feel woozy, sleepy, and nauseous–all of which in turn can impact your judgment and make you more vulnerable to injury.

Know Your Limits

Weakness, leg switching, and weak grip are all indicators of muscle fatigue. Muscle fatigue is a very real condition that leaves you extremely vulnerable to injury. Think of it as your body’s emergency brake. If you are experiencing muscle fatigue, take a timeout, even if you feel like you’ve pushed through longer or more strenuous activities before.

Mix It Up

Many common injuries are caused by repetitive motion. Mix up your workouts, activities, and positions as much as possible to avoid stressing the same joints or tissues too much. Be sure to incorporate appropriate strengthening exercises into your workout routine to adequately support areas that get a lot of action or pressure.

See A Professional

If you are regularly experiencing pain or stiffness, see a professional ASAP. You may have an injury, which, left unattended could heal in a way that causes permanent deformity. Or, you may be moving in a way that doesn’t work for your current physiology. Either way, a professional can get you the treatment your need to heal existing injuries and prevent new ones.

Need help with your feet and ankles? Our experts have extensive experience treating athletes. Request an appointment here.

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Understanding Plantar Fasciitis

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One of the most common sources of heel pain is plantar fasciitis. Plantar fasciitis is a condition involving pain and inflammation of the plantar fascia, a band of tissue which runs across the bottom of the foot, supporting the arch and connecting the toes to the heel bone.

Plantar fasciitis is caused by a strain to the plantar fascia. This strain may come from poor gait, ill-fitting footwear, and excessive strenuous activity. Runners and other athletes are especially susceptible to the condition. Anyone who regularly wears shoes with poor support or is overweight is also at risk.

Common though it may be, plantar fasciitis can be excruciating, particularly in the morning, after long periods of standing, and when attempting to stand after spending time sitting or lying down. Those suffering from plantar fasciitis typically experience sharp stabbing pain when they put weight on the injured area, along with swelling, soreness, and weakness.

Treatment involves both addressing the injury and determining the root of the problem to avoid additional strain. On the more conservative side, some patients with mild injuries may be able to treat the condition with bed rest and over the counter medication, followed by a visit to the doctor to examine potential causes such as gait, posture, activity level, and weight. For more severe cases, your doctor may prescribe shots of medication, night-time splints, or other remedies. If these steps fail to alleviate pain within 6-12 months, surgery may be suggested.

Don’t just live with the pain of plantar fasciitis. Set up an appointment today with our board-certified physicians and podiatrist – Call 732-665-0053!

Twenty-six joints make up the foot and ankle, making this one of the most interesting structures in the entire body--and also, one of the most vulnerable. Injuries and pain in the foot and joint area can be debilitating, even immobilizing. Our experts are here to help you find your footing, and identify a course of treatment that will allow you to hit the ground running.