Can I still exercise when injured?
It’s a common question for athletes of all levels: “Can I still exercise when injured?” The answer is possibly, but this must be done carefully so you do not increase your pain or exacerbate any damage. You can stay in shape with foot and ankle injuries by cross training with low-impact exercises. These allow you to continue challenging your muscles, heart, and lungs, without forcing your feet to absorb hard impacts or shocks. Aerobics, swimming, biking, or other activities that don’t require you to strike the ground, work well for this. Some weight lifting and other strength exercises may also benefit you without adding to your injuries.
If an exercise causes foot pain of any kind, though, don’t continue it. If you’re struggling with an injury, or would like help learning how to exercise or cross train in a foot-safe way, let Dr. Darren Silvester know at Next Step Foot & Ankle Clinic in Pleasanton, TX. See how we can help you recover and stay active. Submit a request online or call (830) 569-3338 to reach us for an appointment.
Can I prevent shin splints?
You can actually prevent shin splints with the right footwear and conditioning. This common overuse injury develops when the tissues along your shin bone are stressed by your activities. Wearing the proper footwearhelps your feet absorb the shock of your steps and supports your foot structures. With more support, your feet are less likely to land incorrectly and strain your legs.
Conditioning your feet helps build up your strength so that your shins are able to handle the stress of your activities. Slowly ease your way into new exercise routines and build up your power and endurance over time. Make sure you warm up properly before any activity, too.
Runners are particularly prone to this problem, but any athlete can develop it. If you’re struggling with shin splints, know that you can take steps to eliminate the pain and restore your lower limbs. Don’t wait until you’re sidelined by the discomfort to seek help. Contact Dr. Darren Silvester at Next Step Foot & Ankle Clinic in Pleasanton, TX, for more information or an appointment. You can request this by calling (830) 569-3338 or using our website contact page.
What are the most common running injuries?
Imagine being able to run for miles without any aches and pains—oh to dream! When it comes to identifying and treating running injuries, we've seen them all. Our bodies aren't perfect machines and they tend to break down when worked too hard.
From that tender toe to that tight hamstring, here are the most common running injuries seen in our office:
Runner's knee accounts for about 40% of running pains. This irritation typically flares up after long runs and after extended periods of inactivity.
Achilles tendonitis affects the calf muscle and back of the heel. When the leg experiences too much stress, the Achilles tendon tightens and becomes inflamed and painful.
Shin splints occur when the small muscles around the shin bone begin to develop small tears. This injury is most common among new runners who begin adding miles to their runs too quickly.
Plantar fasciitis is the inflammation of the tendons in the bottom of the foot. This dull ache is most prominent in the morning and at the beginning of exercise. The pain worsens when your shoes don't provide proper arch support.
Injuries such as these should be addressed. Don't spend your time in limbo, fighting between running and resting. If you’re experiencing any of these aches and pains, contact Dr. Darren Silvester at Next Step Foot and Ankle Clinic here in Pleasanton, TX. Call (830) 569-3338, or you can also follow us on Facebook, Twitter, and Pinterest for more helpful information.
How long should I warm up for to prevent sports injuries?
When people are getting ready to play a sport, many of them probably wonder, “How long I should warm up?” The exact time may vary depending on your specific sport and individual fitness level. If you’re already fit, you may not need a long warm-up period to prepare your limbs. The bare minimum should be five minutes of movement to activate your muscles, though longer is better. You should spend several minutes doing cardio movement—walking or jogging—to increase your heart rate. After that, you should spend time stretching and performing movements that work the main muscle groups and structures you’ll be using in your sport.
Make sure whatever you do for your warm-up, you include exercises for your feet. Activating your foot and ankle muscles before playing will allow your lower limbs to respond better in the game. If you’re not sure how to warm up your feet or you’re struggling with pain when you play sports, contact Dr. Darren Silvester here at Next Step Foot & Ankle Clinic. You can reach our Pleasanton, TX, office for more information or make an appointment by calling (830) 569-3338 and visiting the website contact page.
How can I prevent sports injuries?
The best way to prevent sports injuries is to prepare and protect your feet and ankles as much as possible before you play. Make sure you warm up before and cool down after any activity, so that your muscles are better prepared to handle the strain of your activity. Choose athletic shoes that are designed for your sport and will support your unique needs. Make sure you replace any worn out pairs before they risk damaging your lower limbs.
If you have foot or ankle pain, treat it before it deteriorates into a bigger issue. Use ice to combat swelling and employ braces to help stabilize weak joints. Any acute injuries or persistent pain that isn’t resolving needs to be addressed right away by an expert like Dr. Darren Silvester. Contact Next Step Foot & Ankle Clinic in Pleasanton, TX, by calling (830) 569-3338 or using our online contact form to set up an appointment.