Breaking News: Bunions Hurt! (video)

The Wall Street Journal reported today that bunions are painful and occur in all age categories. In fact, over 23% of the population suffers from bunions. Dr Crane discusses this prevalent foot problem in this short video. For a more comprehensive look at bunions, click here.

Why Do My Toes Hurt?

Toe Pain: Why Does My Toe Hurt?

Pain is never normal! There are many reasons why you might have toe pain and it is important to identify the cause so you can get on the path to fixing it or at least controlling the problem.  Here are some of the most common causes and potential treatments for toe pain.

Your toe pain can be from arthritis. The most common area of arthritis in the foot is at the big toe joint. This is called Hallux limitus/rigidus. Arthritis or wear and tear of the cartilage causes inflammation of the joint causing swelling, redness, warmth, and pain. The big toe is necessary to push off every step you take, so if this joint begins to stiffen, toe pain can make walking a challenge.

Your toe pain can be caused by gout. Gout is a form of arthritis that is known to cause severe toe pain. The pain and swelling is often so sever that you can’t put a shoe or even a sock on! With gout, excess uric acid crystals gather around the joints at the big toe. Gout is a disease known to exist in men much more than in women.

Your toe pain may be caused by a toe deformity. Conditions such as bunions, hammertoes, claw toes and mallet toes cause the toes to curl or bend in abnormal positions putting abnormal stress on the joints and causing pain. They also can cause rubbing in your shoes that leads to corns and blisters on your toes. Different toe joints may be affected by these conditions and the toe pain can be debilitating making shoes difficult to wear.

Your toe pain may be from a toenail problem, like and ingrown toenail or fungus. Ingrown toenail occur when the toenail grows into the skin of the toe and most often occurs in the big toe. Ingrown toenails are caused by: inherited toenail deformities, improper nail cutting, improperly fitting shoes, curved toenails or trauma to the toe. Part of the toe pain is often caused by infection in the toe due to this condition. Fungal infections known as onychomycosis can also cause toenail pain. The fungus lifts the toenail and causes an ingrown toenail.

Your toe pain may be caused by a pinched nerve or compression of the metatarsal heads. Metatarsalgia or an intermetatarsal neuroma are conditions that can cause toe pain, usually in the form of numbness and tingling. It occurs when the nerves in the feet at the level of the metatarsal heads get irritated or compressed. Toe pain from metatarsalgia and/or a neuroma usually also has ball of the foot pain associated with it.

How can I make my toe pain go away? After you have narrowed the cause of toe pain, it’s time to try and fix it! Quick fixes include wider and deeper toe box shoes, anti-inflammatories, ice, skin lubricants and rest. Long-term fixes may include functional foot orthotics, padding, and even surgery.

Bottom line: Toe pain is not normal and if it last for more than a few days or is severe, contact us for an appointment so we can evaluate and treat the cause of your toe pain.

Tips for Enjoying Running in the Rain

“I’m singing in the rain, just singing in the rain, what a glorious feeling…..”  What a great old movie, but notice they didn’t say I’m running in the rain…..

Rainy weather happens everywhere, even in North Texas. We have all signed up for a race and woken up to a deluge. I actually did an Ironman in Quebec where it rained almost the entire time! Quite the challenge! (an a personal worst time to boot!) Rain happens, so here are some tips to prepare you for running in rainy weather. Personally, as long as it is not freezing cold, I enjoy the flashback to childhood romps in the puddles that can come from a rainy day run outside.

1. Dress in layers but not necessarily waterproof. I find that waterproof jackets actually trap moisture and heat, which can make you overheat in a jiffy. You can get dehydrated in the rain since you don’t notice that you are sweating that much. A water-resistant jacket breathes better. Layer this on top of a moisture wicking technical shirt and you are good to go, as long as it is over 40 degrees! Wear the least you think will keep you warm on a dry day and avoid overdressing. You are going to get wet. More is not better, just heavier!

2. Wear a hat with a brim. It helps to be able to see where you are going and avoid falling.

3. Wear reflective gear. Drivers often has poor visibility and think you are nuts for running in the rain, so they won’t be on the lookout for runners like they are on a nice day. If you don’t have reflective gear, make sure your top layer is light colored.

4. If you are running a race, wear a lawn and leaf trash bag as a fashionable jacket for the start. You can throw it off after the first few miles as you warm up. Please don’t litter! Give it to a spectator or aid station.

5. Wear older running shoes. We all have them in the closet. That pair that has a few too many miles but you haven’t parted with them yet. Pull those out as long as they are not way too worn. If you don’t have an old pair, pick your ugliest. We all have them too!

6. Chafing sucks! Wet weather can lead to chafing so use Body Glide or at least Vaseline on those parts that are prone to chafe or get blisters. This is your toes, heels, underarms, inner thighs, nipples and bra lines.

7. Leave the electronics at home. If you are a music junkie, today is the day to go au natural. Enjoy nature in its fullest and leave the IPod at home.

8. Let loose and enjoy your inner child! Make it fun and even jump in puddles! Life is too short not to enjoy a rainy day like a 6-year-old!

9. Take care of your shoes when you finish. There is nothing worse than a pair of running shoes that shrink. Stuff your shoes with old newspaper and this will draw the moisture away and helps keep their shape. You can put them in the dryer on no heat and that helps too! Spray them with Lysol after they dry to ward off any fungus or mold that may accumulate!

Rainy days can be fun and a time to enjoy a long run! Keep safe and enjoy running in the rain!

Video: Help With Motivation to Get Running in the New Year!

Listen to the tips the doctor gives to get you going in the New Year! Let's get going and make running a daily habit again! The holidays are over and we need to get rid of those extra cookies!!

Seven Steps to a New You in the New Year! Motivation For Change

It’s the last day of school vacation for most kids in North Texas. Teachers are back today and busy Moms can’t wait until they put the kids back on the bus tomorrow after more than 2 weeks of Christmas vacation.

This is the time that many of us are thinking about New Year’s resolutions and are trying to motivate ourselves to change a bad habit or start a new one. It turns out that 67% of resolutions are not to stop doing something, but to start a new good habit. Exercise tops the list. Unfortunately almost 95% of people will not reach their goals in 2013. Why?

1. Lack of motivation to change
2. Unrealistic goals 
3. Focusing on goals and not behaviors
4. Change is uncomfortable
5. Excuses, excuses, excuses 
6. Lack of accountability coach
7. Procrastination

Let’s take these 7 reasons for failure and work on 7 tips for positive change. Let’s make 2013 the year that you reach your goals and find a whole new you! Whether your goal is to lose 10 pounds, run your first 5K, finish your first marathon or break 12 hours in an Ironman triathlon; these tips still hold true.

1. What is your motivation for change? Examine it. Are you just feeling full and bloated at this moment? Do you have a hangover from last night? Was your last race truly unfulfilling and your time disappointing? Or is there a more enduring reason for your desire to change? If you can't think of a better reason than the fact that you're uncomfortable at this moment, then you're better off not making promises to yourself that you probably won't keep. However, if you are realistic and accept the responsibility of discipline required for change, your motivation will be sustained long after the discomfort from over-indulgence has passed. Let’s face it, most of us feel fat and out of shape when the holidays end and the New Year dawns. Mom’s apple pie gives quite the hangover for weeks!

2. Make realistic goals. Habits and behaviors that are changed gradually have a greater chance of success. Don’t decide that you are going to lose 100 pounds or run a marathon when you haven’t even gotten off the couch in a year! Make a resolution to run 5 out of 7 days a week. Lose 10 pounds in 30 days. Do a speed play session at least once a week. You get the idea….. Bottom line: write your goals down! A goal not written down is a mere wish!

3. Focus on the behavior more than on the goal. For example, if you decide to control your diet, your goal for the day is not to lose a specific number of pounds, but to stick to your program. Make sure you have a written program to follow! Such focus on your behavior will help you feel in control of your life. You will gain satisfaction from making sensible choices several times throughout the day. Then the pounds will fall off as you accomplish a change in your behavior.

4. Learn to redefine physical sensations of discomfort. Whenever we restrict ourselves or change a behavior, we have both physical and mental reactions. For example, a new runner feels aching and soreness when he start to increase his workouts. However, he has a choice as to how he interprets these symptoms. He can define them as extremely unpleasant, or alternatively he can interpret them as his body growing stronger. Someone who is restricting food intake will also feel physical discomfort. However, the successful dieter tells himself that his growling stomach is a sign that his body must go to the fat reserves for energy. Bottom line: change is painful but worth it!

5. Make tasks non-negotiable. Forget excuses. I can come up with some really good ones to stay in bed! People who are most successful at implementing such changes are those who make their tasks non-negotiable. For example, if you debate with yourself at 5:30 a.m. whether you feel like getting up to run, you will probably opt for staying in bed for another half hour. But if getting up for exercise is no more negotiable than getting up for work, then you'll do it regardless of how you feel about it. The same goes for organizing your closet or taking charge of your finances. One can almost always find an excuse not to do these things. However, if you make a non-negotiable decision that's based on a sound logical reason rather than on how you feel at the moment, you will be successful.

6. Be accountable to someone else and allow for imperfection. It is important to profess your goals to the world and ask for help. Your family and friends can be motivators but often they are the greatest naysayers. A couch or personal trainer can be helpful to get you on track. No one is exactly on target all the time. In fact you should expect to falter every now and then. If you give in to temptation, do not use this as an excuse to abandon the whole program. Learn from your mistake and move on.

7. Do it now. If you're waiting for a more convenient time to begin, it won't happen. It's almost never convenient to change ingrained habits or build new ones. Now is just as convenient as any time. And if you begin now rather than later, you'll have a jump on a more satisfying future. Make a plan and start today!

Kids are back in school tomorrow. Time for me to get back to work and put a race on the calendar! Make 2013 your most successful year yet! Run Happy!! And often…….