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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.

The World Cup is upon us! For all the soccer fans out there, it’s an exciting time to get together and watch the talented international superstars face off each other. After opening ceremonies, it might even stir up some inspiration to go out and score some of your own goals as well.

As a fan, you might have concerns about some of the previous injuries that some of the soccer players (footballers) have incurred. They might affect whether or not they get to participate. For example, we know that Brazil’s Dani Alves is already out of the world cup due to a knee injury, while Neymar’s future is also uncertain after his broken foot in March. He’s been seen to join in on practice, but we’ll see what happens!

So what are some common soccer foot injuries we should be on the lookout for during the world cup?

  • Ankle sprains - Ranging from mild to severe (Grade I to III), ligaments can become injured (or even torn) while running, jumping, twisting, or when there is a collision between soccer players.
  • Fractures and broken bones - When there is traumatic impact or repetitive stress on the foot or ankle bones, the bone is subject to pressure that can make the bones crack or break.
  • Sever’s Disease - Commonly affecting active children, a sports injury due to impact can cause problems with the growth plate of the heel bone.
  • Overuse injuries - There are certain injuries that can develop due to repetitive motions and strains on the feet and ankles, such as pushing off the forefoot for sprinting. These are called overuse injuries and include plantar fasciitis, Achilles tendonitis, and sesamoiditis.

Let’s hope that none of these injuries appear during the World Cup, but it’s not unlikely, given that our soccer players will be playing their hearts out!

If you have sustained a foot or ankle sports injury in all the excitement of the World Cup, make an appointment at our Crofton, MD office to see our board-certified podiatrist, Dr. Brad Toll. At Crofton Podiatry, we will use the latest treatment options to take care of your foot and ankle care needs. Visit our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie, MD areas.

By Crofton Podiatry
January 31, 2018
Category: sports injuries

It’s official – The Philadelphia Eagles and New England Patriots will go head to head for the Vince Lombardi Trophy!

While talent, hard work, and teamwork are major factors that will determine who wins, injuries can end up really changing the outcome. Below, we discuss some common football injuries to watch for as you’re rooting for your team of choice:

  • Knee Injuries – The most common football injuries include tears in the ACL (Anterior Cruciate Ligament), MCL (Medial Collateral Ligament), and/or the meniscus. These can come from blunt lateral impact or quick jukes, during which you may hear a “pop” from the knee. If injuries are severe enough, it can take the athletes out of the game or even the majority of the season as surgery and rehabilitation may be required.
  • Shoulder Injuries – A tackle, collision, or fall on the shoulder or arm can lead to a serious shoulder injury. Even if football players wear shoulder pads, they can still experience shoulder dislocations or separations in the rotator cuffs. Depending on the severity of the injury, it can take a long time to allow the injury to heal and renew flexibility and strength.
  • Ankle Injuries – Because of the many directions in which the ankle moves, there are many tendons and ligaments involved in the players’ actions, which also means that jumping, running, juking, or opponents’ tackles can cause ankle injuries like sprains or broken ankles. Overuse injuries like Achilles tendonitis can also cause chronic pain that can get worse without proper treatment (maybe even surgery) and healing time. Ankle braces are helpful for those that have repeat injuries.
  • Foot Injuries – Toes, the midfoot (metatarsal), and the heel bones are also at high risk of blunt trauma and overuse injuries. With the constant forces on the feet, football players can endure black toenails as well as bone fractures

So whichever team you’re rooting for, let’s hope that someone on that team doesn’t sustain an injury that takes him out of the championship game! If you get inspired to play a pickup game, be sure to take safety measures and warm up. Worried about an injury? Make an appointment by calling our office at (410) 721-4505. You can consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry for an assessment and treatment. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

By Crofton Podiatry
January 03, 2018
Category: sports injuries
Tags: swelling   fractures   stretch   injuries   frostbite   sprain   black toenails  

It’s peak skiing and snowboarding season! If you haven’t already, you’re probably dusting off your gear and making sure that everything still works and fits correctly. And please, don’t forget this step! Many folks suffer from injuries each year while skiing or snowboarding due to improper use of equipment, ill-fitting boots, and not using safety gear.

Consider the following safety guidelines to keep you and your family safe while skiing or snowboarding:

Dress Warmly

  • Always wear layers and cover as much skin as possible. Gloves, socks, and a hat will keep you warm, especially when it is really cold and snowy. Bring extra socks to change into in case they get wet or sweaty.
  • It’s best if things can be waterproof so that you don’t risk getting your hands or feet wet, and then having them come into contact with snow or ice. That could lead to frostbite!

Use Protective Gear

  • Make sure you know how to use each piece of equipment properly. If you don’t know how the bootstraps tighten or loosen, or how to get out of skis once you are clipped in, ask a more experienced skier.
  • Use helmets, even if you’re a professional. You just never know what kind of accident might lead to hitting your head on ice, rocks or poles.
  • If you’re a beginner (especially in snowboarding), you may want to get knee, butt, and/or wrist pads for slips and falls to protect from injury and even fractures.

Prepare Your Feet

  • If you have to, try on multiple sizes of skiing or snowboarding boots to make sure they fit properly. While they must be snug, they should not cut off circulation to your feet and toes (which could lead to irritation on the skin, swelling, and bruises). If they are too loose, your feet and ankles will have to strain to give you the proper control over your skis or snowboard (and you can twist or sprain your ankle).
  • Make sure your toenails are trimmed so that they do not experience excessive pressure from the boots, which could lead to painful black toenails.
  • Stretch your toes, feet, and ankles before your skiing or snowboarding session to reduce risk of injury and warm them up before putting them to use.

Have you had an injury while participating in a winter sport? Consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry to get the right treatment for your injury. Make an appointment by calling (410) 721-4505. Our team is prepared for quality assistance at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

 

By Crofton Podiatry
November 15, 2017
Category: Feet Safety
Tags: Orthotics   blisters   stretch   injuries  

Falling leaves can be quite a beautiful sight in the autumn. The bright, sometimes fiery colors seem like a nice reminder of the changing season. Unfortunately, it also means that those leaves are falling and covering our yards and streets. Not only does it make it a bit messy and unsightly, but it can also be slippery and a site for critters to hide in.

This means that we have to roll up our sleeves, get out the rake, and get to tidying up our yards, walkways, and driveways. While not the most dangerous activity, there are a few risks of injury. The following are some tips for staying injury-free while raking leaves:

  • Stretch and warm up. Again, it may not seem like a hardcore activity, but after a while (especially if you have a large yard), it can become strenuous. Your neck, back, shoulders, wrists, and knees are important areas to focus on.
  • Wear the proper gear and clothing. Be mindful of the weather. Has it been very windy and dry? You may want to wear a mask to prevent yourself from becoming irritated by the dust particles. If it has just rained, be sure to wear non-slip boots. This will ensure that your feet stay dry and protected from irritation, and will lower the risk of slipping. Try not to rake while standing on wet leaves since you can easily slip on them.
  • Speaking of footwear, your shoes should fit well and have non-skid outsoles, as well as good support on the inner soles. Good arch support and heel cups can reduce the strain on your feet and therefore your back.
  • When raking, try to maintain a good posture. Don’t bend over too much or you might strain your neck or back. Additionally, if you lean your weight forward, you may not be able to balance if you do slip. This could lead to injuries in your feet or ankles.
  • Give yourself time to rest while you work. Your body will overcompensate and overworked muscles and tendons will take longer to heal if you don’t. Work in sections if you have to – you don’t have to do it all in one go.
  • Finally, after you’ve finished, be sure to stretch and cool down. Check your feet for any bugs, cuts, blisters, or other issues. Chances are, after hard work, your feet (and the rest of your body) will appreciate a soak or warm shower to relax and recuperate. Listen to your body.

Got the right boots, but need more support? You may benefit from custom orthotics. Consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505 to receive a thorough assessment. 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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2411 Crofton Lane, Suite 25
Crofton, MD 21114

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