Monthly Archives: December 2015

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Tips for Winter Runners: Keeping Your Body Safe While Running in Cold Weather

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Don’t let the colder weather slow you down! Learn how to keep up your running routine during the winter months without sacrificing your health or putting your body at increased risk of injury.


Tips for Winter Runners:50204878_l

  1. Dress Appropriately: Your clothing is your first defense against the winter weather. Be sure you’re dressing appropriately for the current weather, while also being prepared for any unexpected changes in temperature or precipitation by layering before you head out the door. When considering what to layer, you will want a piece that keeps moisture out, one that insulates, and one that protects your body against the winds.
  2. Pay Attention to Your Extremities: The majority of your body heat is lost through your hands, head, and feet. Pay special care to how you are protecting these parts. Wear a warm hat that works well with running and invest in thick gloves and hand warming pads. Protect your feet by investing in a quality pair of wool socks. These are thin enough to work with your running shoes but offer exceptional warmth.
  3. Choose Smart Routes: To avoid taking a dangerous fall, choose your running route with care. Run into the wind at the beginning of your run and with the wind at your back as you head home. Running against the wind places increased stress on your body and doing so at the end of your run leaves you open to injury. Choose paths that are well lit to avoid slipping on ice, snow or other debris that may be lining your path. Always wear reflective gear when running on the streets at night!
  4. Shoe Shop Smartly: The easiest way to prevent a running injury, during the winter or the summer, is to invest in the right shoe. Visit a specialty shop in your area and ask the staff for help choosing a pair of winter running sneakers that are warm, offer the proper amount of support structures, and are designed to hold up well against the elements. Taking off on the wrong shoe is asking for injury.
  5. Don’t Skip the Warm-Up: Warming your muscles up before heading out on a run is important during every season, but it is even more crucial during the colder weather. A proper warm up routine gives your muscles the chance to work out any stiffness and transition into the amount of physical exertion that is being asked of them. This will ensure a safe run all winter long.


If you do suffer an injury during a winter run, call us today to request an appointment with our team of Foot and Ankle specialists. We will get you back on the track in record time!

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Maintaining Foot Health In The Winter

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Winter can wreak havoc on our overall health. From colds and flus to increases in Athlete’s Foot flare ups and sores in diabetics, the colder and wetter weather brings a host of medical problems with it. All too often, we bundle ourselves up to protect against the colder air, spend hours in waiting rooms for flu shots, and completely overlook our foot care. The results can range from sores and infections to fungus and Athlete’s Foot. How can you protect your feet this winter?


Five Tips For Foot Health In The Winter33000132_l (1)

  1. Clean and Dry Feet: Good hygiene breeds good health. The better your foot hygiene is, the healthier your feet will stay. One of the easiest ways to keep your feet healthy all winter is to ensure they stay clean and dry. This means spending extra time before and after leaving the house cleaning your feet, checking for any sores, and drying them completely before covering in socks. This also means not skimping on waterproof boots. Sores and infections thrive in moist places. Investing in a reputable brand of waterproof boots that fit correctly is the simplest way to protect your foot health.
  2. Regular Inspection: Designate one night a week to a foot inspection. After this bath or shower, dry your feet off thoroughly while examining the skin and toenails for any signs of scales, peeling, or sores. Peeling between the toes can indicate Athlete’s Foot while discoloration of the toenails can signal a growing nail fungus. This is especially vital for diabetics, as this population is especially prone to foot problems.
  3. Buy Your Own Foot Gear: Whether you’re skiing or snowboarding this winter, resist the urge to share foot gear. Many people are carriers of fungus and bacteria without being aware of it. Invest in your own pair and check your feet after each adventure.
  4. Prepare for Public Areas: When showering in public areas, bring shower shoes. This includes places like indoor pools, spas, and the gym. These floors are host to a litany of fungi and bacteria and can be an infection waiting to happen.
  5. Don’t Postpone Needed Doctor Appointments: A crucial aspect of continued foot health is knowing when it’s time to request an appointment with NJ Foot and Ankle specialists. Call us at the first sign of an infection, sore, or unexplained growth to prevent a more serious medical problem down the road.


Incorporating these simple suggestions into your daily routine can ward off a host of foot problems this winter. If a problem has already reared its ugly head, call an expert at NJ Foot and Ankle today.

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Ice Skating Injuries

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Ice-skating is a cherished part of many winter sports and traditions. Romantic dates, fierce hockey games, figure skating just to name a few. There are lots of reasons to check out the rink. Cold, hard, slippery ice obviously presents some serious risks. Remember to keep the following in mind this winter:


Most Common Injuries 12525136_l

Being aware of some of the more common kinds of ice-based injuries can help you be more cautious and understand when an injury merits immediate medical attention. There are two broad categories of injury to be mindful of: traumatic and overuse injuries.


Traumatic injuries are injuries caused by a single accident. Some of the more common ones include:

  • Sprains and fractures
  • Dislocated shoulder
  • ACL tears
  • Concussion or other head injury
  • Labral tears, particularly in the hip
  • Cuts and lacerations (skates are sharp!)


Overuse injuries are more common for athletes who spend a lot of time on the ice. Repetitive motions and strain place a lot of stress on the anatomy involved. Some of the overuse injuries commonly seen in skaters include:

  • Stress fractures, especially in the feet and spinal vertebrae
  • Shin splints
  • Tendonitis
  • Muscle strains, especially in the hip
  • Bursitis


This is by no means an exhaustive list, but a good place to start when understanding the general risks involved with ice-skating.


Avoiding Injury

Lots of the same tips we recently recommended to skiers and snowboarders apply here. If your ice skate competitively, whether as a figure skater, speed skater, or hockey player, make sure you are in shape before hitting the ice and cross train to mix things up and reduce the kind of repetitive motion and strain that leads to overuse injuries. Stay hydrated so you are alert and aware of your surroundings. Even though it’s cold and you feel like you are not sweating, you’re still using lots of water. Finally, make sure your gear is up to snuff and wear safety gear appropriate to your activity.


Have an ice-skating injury, or want to find a workout that will allow you to be a better skater? We’re happy to help. Request an appointment today!

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.