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Posts for category: Running

By Crofton Podiatry
September 26, 2018
Category: Running

Whether it’s to fundraise for a good cause or to challenge yourself with a new activity, running (or walking) a 5K race can be a lot of fun! This is especially true if you join in with friends or family as you cross the finish line.

While 5Ks and other running events are healthy physical activities, they come with risks if you are not careful. The following are tips on how to get started with preparing for a 5K (or longer) running event:

  • Start slow. If you are not a runner, running a 5K without any preparation can be an exhausting activity. Walk or slowly jog the distance you’re training for to see how far it really is. Do not overdo it on the first go, as you might be left with blisters, painful shin splints, and/or shortness of breath. Doing too much too quickly can also lead to chronic Achilles tendonitis or other overuse injuries.
  • Build up endurance and speed. Again, start slow and practice running the 5K (or longer) distance. The more practice you get, the easier it will be on your body when it comes to actually running the race. Start with shorter distances and then make them longer as you train. Then, you might want to practice running the distance at a faster pace. (Hint: use music to help you stay at a steady pace)
  • Wear the right shoes. Are your feet sore or tired after your practice runs? It might mean that you are not wearing the right shoes. Make sure they fit you correctly, have ample cushioning on the inner sole, and are not wearing down on the outer sole. The extra cushion will reduce the impact on your joints!
  • Use orthotics. If your feet have a specific shape, such as flat feet, you may want to use orthotic inserts to get more support.
  • Rest, stretch, and hydrate. Be sure to rest enough so that your feet and ankles do not become injured with overuse injuries. Don’t forget to stretch and hydrate before and after each training as well!

Running a 5K without preparing for it can lead to injuries, so it’s important to start with the above tips. If you have pain from running, come to see us at Crofton Podiatry for an assessment. Make an appointment by calling (410) 721-4505 to see our board-certified foot doctor, Dr. Brad Toll. Our team is ready to assist you and your family at our Crofton office, which also serves the surrounding areas of Gambrills, Odenton, and Bowie, MD.

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By Crofton Podiatry
April 27, 2017
Category: Running

Running is a great exercise for the whole body. The simple but multi-beneficial cardiovascular routine has become one of the most popular forms of exercise for folks in the United States.

In order to have a productive and injury-free fitness session, it’s important to include warming up, stretching, and conditioning into your routine. Proper foot care, well-fitting shoes, and building up strength in foot, leg, back, and abs muscles are necessary to prevent common injuries or muscle strains, including:

  • Blisters – Constant friction from shoes can cause fluid-filled sacs on the skin. These can be painless, but if they become bigger, they can cause pain.
  • Corns and calluses – Pressure and friction from running, posture, and shoes can also cause thickened skin on the skin of the feet. They can be filed down, but if the problem is persistent, it can cause much discomfort.
  • Athlete's Foot – This fungal disease can be spread via shared shoes, towels, or community showers. If running is a part of your workout at the gym, wearing flip flops can help prevent contracting the disease.
  • Shin splints – The strain on the feet caused by repetitive motions and impact on the ground can cause pain in the shins. Stretching, cool down, and massages can help to reduce the level of pain in the shins.
  • Achilles tendonitis – Because of the immense involvement of the ankle during running, including the Achilles tendon, it is prone to injury. Depending on the support from shoes and the movement of your gait, your Achilles may have to work harder when you run. It can cause the Achilles tendon to become inflamed, causing tendonitis.
  • Plantar fasciitis – Intense activity and long runs or jogs can cause pain along the bottom of the feet (i.e. the tissues called the plantar fascia). Stretching the feet in a flexed position can sometimes alleviate pain.

Hygiene is an important part of foot care for runners. Make sure you cut your toenails straight across to prevent ingrown toenails. If you have Athelete’s foot or warts, make sure to be careful not to spread it to others at the gym. Wear clean socks each time you run, and change into a fresh pair after your run.

Shoes are also important for properly supporting your feet and ankles while you run. Any pain during a run can cause a strain that can become worse later. Make sure you have adequate arch support and heel cupping, as well as a snug fit, but with room in the toe box to wiggle your toes. If your feet are sliding around in the shoes, you can end up with blisters, corns, or calluses.

Got recurring or increasing pains from running? Come see our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505 to receive a thorough assessment of your running feet. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

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By Brad Toll
January 13, 2014
Category: Running

Like millions around the nation, you’ve probably made a few New Year’s resolutions for 2014.  If your new year’s resolution involves a new fitness goal, it is important that you understand that not all fitness is good fitness.  It is very easy to hurt yourself trying to improve your health, and whether your goals range from something like the Walk to Cure Arthritis in Annapolis on May 3rd, or the more adventuresome EnduraFit EagleMan Triathlon hosted in Cambridge in October, it is always important to listen to your body, and know your boundaries.

All too often we see patients here at Crofton Podiatry who simply didn’t seek help, and who weren’t listening to their bodies injure their feet or ankles trying to push themselves too hard too quickly.  Unfortunately, these injuries almost always end up pushing people further behind in their fitness goals and can cause a vicious cycle of injury as they later try to catch up from ‘lost time’.

For your personal health, it is always important to talk to experts in your area to create an effective plan for safely attaining your goals.  Running and other high-impact sports place the foot and ankle under very high levels of repeated stress. It is no wonder why the majority of the top 10 most common running injuries are directly related to our feet.  Take a look at them below so you can be on the lookout for these cumbersome problems.

The 10 most common running injuries:

  • Runner’s Knee
  • Stress Fracture
  • Shin Splints
  • Achilles tendinitis
  • Muscle Pull
  • Ankle Sprains
  • Heel Pain a.k.a. “Plantar Fasciitis”
  • Blisters
  • Iliotibial band syndrome (tightening and pain on the outside of the upper thigh and knee)

Fortunately, most of these problems can be prevented with just a little extra time for planning and precaution.  Dressing appropriately (especially being ‘shoe-smart’), warming up with stretches, running wisely, and listening to your body all go great distances in preventing personal damage.

If you’re concerned about any of these injuries above, or would like to know more ways to help prevent these common fitness injuries so that you can stay on top of your New Year’s resolution, feel free to visit us here at Crofton Podiatry in Crofton, MD or any other specialist local to your area.  It’s all about getting you well on your way to completing your goals for 2014.

By Brad Toll

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2411 Crofton Lane, Suite 25
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Podiatrist - Crofton, Crofton Podiatry, 2411 Crofton Lane, Suite 25, Crofton MD, 21114 (410) 721-4505