Posts for: August, 2012
An unexpected fall or twist can result in an injury of the foot or ankle, such as a sprain or strain. Immediate first aid can help prevent complications, reduce pain and improve recovery.
Rest, ice, compression, and elevation, commonly referred to as R.I.C.E., is the first and best treatment for minor injuries. The following tips can aid in the early treatment of common foot and ankle injuries to help reduce swelling and control the inflammatory process during the initial phase of injury.
Rest. Whether you have a strain or a sprain, rest from any physical activity is essential to protecting your injured ligaments, tendons or muscles from further damage while your body starts the repair process. Avoid putting weight on the injured foot or ankle as much as possible. In some cases, complete immobilization may be required.
Ice. Gently ice your foot or ankle with ice wrapped in a towel in a 20-minute-on, 40-minute-off cycle for the first few days post-injury. Ice is excellent at reducing inflammation and pain.
Compression. Applying some type of compressive wrap or bandage to an injured area can greatly reduce the amount of initial swelling.
Elevation. Prop your foot up while lying down or sitting so that it is higher than or equal to the level of the heart.
After a few days of R.I.C.E., many acute injuries will begin to heal. If pain or swelling does not subside after a few days or if you are unsure of the severity of your injury, make an appointment with your Reston podiatrist. A skilled podiatrist can properly diagnose your injury and recommend the best course of treatment.
If you’re a runner, then you know that your shoes are an integral piece of equipment when it comes to comfort, performance and injury prevention. Your foot type and function will determine which type of running shoe will be best for your unique needs and training regimen. A shoe must properly fit the shape and design of your foot before you can train in it comfortably.
There are several factors to consider when searching for a new running shoe. These may include:
- Foot structure
- Foot function
- Body type
- Existing foot problems
- Biomechanical needs
- Training regimen
- Environmental factors
- Previously worn running shoe
Failing to replace old, worn shoes is a major cause of running injuries, as old shoes gradually lose their stability and shock absorption capacity. The typical lifespan of a pair of running shoes is approximately 500 miles. It’s important to keep track of their mileage to avoid overuse.
Helpful tips for choosing your shoes include:
- Go to a reputable shoe store that specializes in running footwear
- Bring your old/current running shoes with you
- Know your foot type, shape as well as any problems you’ve previously experienced
- Have your feet measured
- Wear the same socks you wear when training
- Try on both shoes, and give them a test run
If you’re a beginning runner and just starting your training regimen, then it’s a good idea to visit Reston, Manassas & Leesburg Foot and Ankle Centers for an evaluation. Your podiatrist will examine your feet, identify potential problems, and discuss the best running shoes for your foot structure and type.Seasoned runners should also visit their Reston, Manassas, Leesburg, VA podiatrists periodically to check for potential injuries.
Don’t allow poor shoes choices derail your training program and jeopardize your running goals. A proper-fitting running shoe is an invaluable training tool that allows you to perform your best without injury or pain. The correct footwear, in combination with a proper training routine and professional attention from a skilled Reston, Manassas, Leesburg, VA podiatrists are the key to minimizing faulty foot mechanicsand maximizing your performance.