Reative Rest Options For Active Running Injury Recovery

It happens to all of us at one point or another. It doesn’t matter if you have the muscles and strength of LeBron James from the Miami Heat or the speed and soccer skills of Wayne Rooney from Manchester United. Sometimes there is just no avoiding it: we all suffer from a sport’s injury at some point in our lives. This week it was Derek Jeter from the New York Yankees still sidelined with his ankle injury from last season!  A running injury does not have to be a death sentence to your cardiovascular fitness, there are alternatives to keep you going while your body is healing whether you have a twisted ankle, plantar fasciitis, or a much too common stress fracture. Do not despair; relative rest can actually be a good thing! 

I love my swim training for triathlon!  Michael Phelps would certainly agree, swimming is an excellent, low-impact alternative to running.  As the water supports your body, your joints do not experience the same level of stress and impact they do during a run. There’s no doubt that swimming is a strenuous sport, allowing you to increase your endurance and reach your cardio fitness level just as easily as running. Besides working out, water is also frequently used for rehabilitation purposes, such as kicking your knees back and forth to build strength and increase range of motion after a knee injury or writing the alphabet with your foot to help the healing process of an ankle sprain. If you are someone who often struggles with shin splints, incorporating a swim into your training regime can help to eliminate this problem. Moreover, swimming is a total and complete body exercise, working everything from your arms and abs, down to your heels and toes.  And who knows, you may even decide to try a tri! 

Hate to swim? Fear of drowning or looking stupid in the pool?  If you are more of a land mammal than a dolphin, biking can be another substitute for running. A stationary bike is a great start following an injury as it enables you to adjust the resistance you’re pedaling against to minimize your pain. As you heal, you can increase the resistance and adjust your speed accordingly, or even switch over to a road bike. Similar to swimming, biking reduces the amount of stress on your joints when compared to running, but can still be used to burn calories and boost your endurance. 

 When swimming and biking can’t satisfyingly scratch your itch to run, why not try something completely different? It might not be the first thing you think after an injury, however yoga could be another new and unique alternative to running. And yoga is not just for girls! Some of the best yogi I know are guys who run with us in Grapevine at the Lake Grapevine Runners and Walkers Club! Yoga exercises work to stretch and extend every aspect of your body, including your skin, your muscles, your tendons and your ligaments. All the varying yoga postures will increase the flexibility of your body and ultimately help you to avoid future muscle tears and injuries. Yoga can be utilized as a way to build strength as well. Such stances as the upward dog and downward dog require you to support your body weight with your arms. These postures are then out held for a period of time, compelling the use of your muscles to maintain your balance. The benefits of yoga will not only help you avoid injuries in the future, but will help to perfect your overall running form through improved posture. It is important to keep in mind that some yoga poses will actually irritate your injury, so keep that in mind while you venture into the yogi world.

Last, but never least; you can try circuit weight training. This is combining 3 or 4 different push: pull combinations with light weight training that will increase your heart rate and increase your muscle metabolism at the same time. This is great off season training and recovery training. Think about it, burn fat and build muscle. What could be bad! You may even get some decent looking shoulders, abs and back out of it as well!

 When you do find yourself suffering from a an annoying injury, it can be difficult to accept the fact that you cannot and should not run. Furthermore, that runner’s high, the natural endorphins our bodies create when we run for long distances, can allow us to easily ignore even our most excruciating pains. As addictive as the runner’s high is, I urge you to listen to your body! You will know better than any doctor in the world when something is not right. When your body is sending you signals to take it easy, don’t ignore them. For example, what started out as three to six weeks off may quickly escalate into a year’s worth of recovery time if you push yourself past your limits. Listen!

 No matter what, always stay positive! Don’t forget that you will bounce back from an injury, just like you always have in the past. As long as you have the desire and drive to run, an injury will never hold you back for too long.

Happy Recovery!

Custom Orthotics vs Off the Shelf Arch Supports

In this video, Grapevine podiatrist Dr. Marybeth Crane of Foot and Ankle Associates of North Texas explains why custom orthotics are frequently better than prefabricated orthotics.



Custom foot orthotics are made to fix the biomechanics of your foot; however, they’re not for everyone. If you don’t have an underlying problem, but just need a bit of arch support, an off-the-shelf insert may work well for you. However, if you have a repetitive stress injury or foot deformity, then the only thing that you should be using is a custom foot orthotic.

When choosing a practitioner, you need to make sure he or she is experienced in making the orthotics that you need. A three-dimensional scan or cast of your foot should also be made in order to make your orthotic—which is considered the gold standard.

The second thing to consider is which shoes your orthotics need to fit into. Your podiatrist should consider this when fitting you for your custom orthotic.

The last thing to consider is how long your orthotic is going to last. Based on your size and use of the orthotics, your doctor should be able to give you an expected timeframe.

If you’re experiencing foot pain, the first thing to do is visit a Grapevine foot doctor. We will examine the causes of your pain and develop a treatment plan just for you, in order to get you back on the path to a pain-free lifestyle. http://www.faant.com 

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.

Got Ball of Foot Pain?