Taking care of your feet as a runner is essential for a comfortable and injury-free experience. Start by carefully choosing your gear, especially your footwear, to prevent running injuries. Ensure a snug fit around the heel and instep to prevent friction and blisters, while leaving enough space in the toe box to accommodate downhill running and avoid bruised toenails. Choose moisture-wicking, anti-blister socks, and combine them with anti-chafe or diaper cream for lasting protection during long runs. While running, be attentive to any discomfort and take a brief pause to shake out your shoes, preventing hot spots and blisters. Consider using gaiters to shield your feet from external elements and eliminate the need for mid-run shoe cleanouts. Keep your toenails trimmed, moisturize your feet regularly, and use baby powder to keep them fresh and dry. Additionally, file down calluses to maintain a balance that prevents cracking and potential infections. Incorporate foot exercises such as the towel scrunch and resistance band calf stretch to prevent conditions like plantar fasciitis. It is suggested that you consult a podiatrist promptly if you notice any changes in your toenails or experience foot or ankle discomfort. 

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Pennsylvania. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact one of our offices located in Plymouth Meeting and Ambler, PA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Most people's feet typically point straight ahead or outward, but some children develop a condition known as in-toeing, where the feet point inward which is often referred to as pigeon toes. In-toeing is a common phenomenon in young children, and while it often corrects itself with time, some cases require attention and treatment, based on the underlying cause. Internal tibial torsion is one cause of in-toeing, and most doctors refrain from prescribing treatment for young children with this condition. Braces and special shoes are generally ineffective and rarely used due to their expense and children's reluctance to wear them. Surgical correction is only considered in cases where the twist in the tibia is severe and appearance becomes a concern. Excess femoral anteversion, another cause of in-toeing, typically improves on its own as children age. Braces or shoe modifications are generally not effective, and surgery is only considered in very severe cases where the inward twist of the thigh bone is significant. Metatarsus adductus, characterized by a curved foot shape, may involve stretching exercises or the use of casts or braces for more severe cases. Fortunately, any residual curvature post-treatment does not impede a child's ability to run and play, and it is not painful. If your child’s in-toeing seems to be problematic, it is suggested that you schedule an appointment with a podiatrist who can determine what the best treatment is.

The health of a child’s feet is vital to their overall well-being. If you have any questions regarding foot health, contact one of our podiatrists of Pennsylvania. Our doctors can provide the care you need to keep you pain-free and on your feet.

Tips for Keeping Children's Feet Healthy

• Make sure their shoes fit properly
• Look for any signs of in-toeing or out-toeing
• Check to see if they have Clubfoot (condition that affects your child’s foot and ankle, twisting the heel and toes inward) which is one of the most common nonmajor birth defects.
• Lightly cover your baby’s feet (Tight covers may keep your baby from moving their feet freely, and could prevent normal development)
• Allow your toddler to go shoeless (Shoes can be restricting for a young child’s foot)
• Cut toenails straight across to avoid ingrown toenails
• Keep your child’s foot clean and dry
• Cover cuts and scrapes. Wash any scratches with soap and water and cover them with a bandage until they’ve healed.

If you have any questions, please feel free to contact one of our offices located in Plymouth Meeting and Ambler, PA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Sesamoiditis causes pain beneath the big toe and is often exacerbated by weight-bearing and specific footwear choices. The two tiny sesamoid bones, located just below the big toe, are integral to foot locomotion. They can be affected by direct trauma or positional changes, especially in individuals with high-arched feet, bunions, or those who wear high heels. For dancers, joggers, and those individuals with certain foot structures, the discomfort associated with sesamoiditis can be particularly challenging. Diagnosis by a podiatrist relies on examination of the toe, and determining range of motion. Other tests, such as synovial fluid analysis and X-rays, may be used to exclude infection and fractures. Pain from sesamoiditis is often intensified by walking and may involve inflammation, warmth, and swelling around the 1st metatarsophalangeal, or MTP, joint. Footwear modification and custom orthotics can play a pivotal role in managing symptoms. Wearing thick-soled shoes may also help alleviate sesamoid pressure. In cases where a sesamoid fracture without displacement is identified, treatment involves immobilizing the joint with a flat, rigid, surgical shoe. For help with pain resulting from sesamoiditis, it is suggested that you schedule an appointment with a podiatrist for an exam and treatment.

Sesamoiditis is an unpleasant foot condition characterized by pain in the balls of the feet. If you think you’re struggling with sesamoiditis, contact one of our podiatrists of Pennsylvania. Our doctors will treat your condition thoroughly and effectively.

Sesamoiditis

Sesamoiditis is a condition of the foot that affects the ball of the foot. It is more common in younger people than it is in older people. It can also occur with people who have begun a new exercise program, since their bodies are adjusting to the new physical regimen. Pain may also be caused by the inflammation of tendons surrounding the bones. It is important to seek treatment in its early stages because if you ignore the pain, this condition can lead to more serious problems such as severe irritation and bone fractures.

Causes of Sesamoiditis

• Sudden increase in activity
• Increase in physically strenuous movement without a proper warm up or build up
• Foot structure: those who have smaller, bonier feet or those with a high arch may be more susceptible

Treatment for sesamoiditis is non-invasive and simple. Doctors may recommend a strict rest period where the patient forgoes most physical activity. This will help give the patient time to heal their feet through limited activity. For serious cases, it is best to speak with your doctor to determine a treatment option that will help your specific needs.

If you have any questions please feel free to contact one of our offices located in Plymouth Meeting and Ambler, PA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.