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Posts for tag: shin splints

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.

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.

By Brad Toll
December 06, 2014
Category: Shin Splints

While football is busy taking most of the attention in the States, its international competitor futbol is catching some recent headlines. Recently, Manchester United’s Phil Jones has picked up yet another injury, with this time being shin splints! Jones had only been back on the field less than a week after being forced to miss four games due to a hamstring injury. While Jones was thought to have recovered from the previous injury, and was training for a past Sunday’s Premier League game against longtime rival Chelsea. However, on the Saturday before the game, Jones started to feel soreness in the front of his legs and was unable to play in both the Sunday game against Chelsea and the Monday Old Tafford clash vs. the Blues. Unfortunately for now, the team’s managers are still unsure how long it will take Jones to recover.

As many of my patients in the Crofton and Gambrills area of Maryland know, you don’t have to be a professional athlete to get shin splints. In fact, many of my patients who present with this horrible pain are just trying to get started in a running routine. Unfortunately, the severe pain we feel in our shins is actually caused by small tears in the area where our lower leg muscles attach to our shin bone (or tibia).  These tears occur because of over-use and overstretching of these muscles, especially following periods or inactivity, or during extended use.

Some of the best ways we can prevent or reduce the occurrence of shin splints is making sure we have the right shoes for our body type, and making sure to stretch our calves and legs regularly even when we aren’t involved in exercise. Additionally, always being sure to use warm up and cool down exercises, and to take breaks when you start feeling shin splints coming on. Taking these necessary precautions may reduce the severity and recurrence of these muscle pains. Ultimately, anytime you have longstanding pain that isn’t easily resolved, it is vital that you see a local specialist. They will be able to study your body type to truly get to the bottom of what is causing your pain, and can focus on finding the true source of your pain, rather than just treating the symptoms itself. And if you’re in our neck of the woods don’t hesitate to call us Crofton Podiatry!

By Brad Toll.




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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