Confessions of a First Time Triathlete

This blog is a guest writer...Janet Dixon, my sidekick pedorthist proves how tough she really is. I am so proud of her....here is the story of her first triathlon!

Well folks, I finally did it. I finished my very first triathlon. I also had every possible thing go wrong today as well.....

So - I wake up at 450am. I thought hey, we are close by and since both Dennis and Claire were joining in as a cheer section for me, we can sleep in a bit longer. That was the first mistake.
Woke back up at 515am. Tummy is grumbling - so are you hungry or are you nervous? Suddenly a bowl of cheerios seemed to be the thing to do so I have at it. At this point I am pretty darn calm and ready to roll. I look for Claire and guess what - the 12 year old is still out like a lightbulb. So I chill as I hear Dennis yap at her to get up. She rises - takes a shower, we now are in human form.

Departure time scheduled for 545am. Hmmm - stomach is feeling funny. Here comes the nerves. I make one last stop to the restroom - much better. Time is now 555am.
Arrive to the race and we are guided to the overflow parking lot a block down. Darn it...should have got here earlier. My cell phone rings and it is Marybeth. I decide to mess with her and tell her I am still sleeping. She reacts, I laugh and tell her I am actually in the area.
So, rule number one - GET TO THE RACE EARLY!
Bike and accessories in tow, I head to transition. I am SO GRATEFUL, I elected to have markings done the day before at packet pickup. There was a huge line and it felt great to squeeze right past folks.
Rule number two - GET MARKINGS DONE EARLY IF OFFERED!

I head to transition and all of a sudden, I am nervous. Now remember my deal a few weeks back on getting into the unitard? Yeah...a two piece seemed to be such a better option at this point.
So I rack my bike and I am a happy girl! I find Marybeth who at this point is thinking where the hell is she and I surprise her in my zingy way. One problem, she tells me I am racked at the wrong bike rack....darn it!
Rule number three - MAKE SURE YOUR BIKE IS RACKED CORRECTLY!

Ok, so I feel pretty stupid and I am still in need of facilities - big time.
I look for Dennis and Claire and calm down. I tell myself, look nimrod, this is just to see what happens, to finish the race in one piece then look to see where I can improve for the future. Remember, I am and will complete a half ironman in less than six months
So facilities time - of course, as usual, there is a women's restroom line but not for the dudes. So unfair I thought. Finally, the visit to the facilities is complete. I feel fabulous!

The wait for the pool was interesting. Triathletes come in all shapes and sizes. I told myself to stop worring about what I looked like in my second skin. By the time September rolls around, I will have hopefully lost a few rolls of my own if you know what I mean.

The swim begins, I jump in. Water feels great! I start to swim....I am excited, I am doing this, I have propellers for feet, I am so glad to be doing this....I don't breathe! All of a sudden a foot nails me in the right side of my neck. Right where I had a neck injury. Right arm immediately goes numb. I almost call it and get out of the pool - no, I tell myself, you can manage this now breathe and move it!

Rule number four - PACE YOURSELF IN EACH LEG OF THE RACE.
After 150 yards Janet is tired....Janet can't breath right, Janet went out WAY TOO FAST! So, I flip over and backstroke the rest of the race. I don't care, I am not taking first place - I am here to finish. Ok I thought, I will pace more during swim training - I just learned to swim starting three months ago so I don't beat myself up for this.

Ah, transition! I found my bike - good sign. Wait - where is my computer at? Crap, it's in the bag. What felt like an eternity I finally found the Garman. I am feeling disorientated - I can't get the stupid Garman on my bike! So with computer in hand, I begin the ride.
Rule number five - HAVE AMPLE TIME IN TRANSITION TO ENSURE EVERYTHING IS LINED UP.

So off I go on the bike. Ah, things feel much better. As I cycle, the Garmin magically fits on the holder and I grab something to drink. YES! I watch my pace climb to 18, good - now hold it I thought. Hmm - did I fail to mention it was a very WINDY day? Oh wait, it gets better. Half way through my chain falls off! Can you believe this? Luckily, I got the oily thing back on - gross I thought. Yep - that affected my ride a bit however, the bike portion I can tell is going to always be my favorite part of a triathlon.

Transition #2
I was completely ready to jump off my bike at the right time and I did. I was impressed. When my feet hit the ground - oohhh what a weird feeling! Trying to run after cylcing is really weird. My brain was ready however my feet were not. I racked the bike - no idea if it was right or not, threw on my running visor, grabbed my running belt. SNAP - running belt and bib number detach from one another. So what, it's still hanging on by one loop - move your arse I tell myself.
Ok - so what rule are we on? Ah yes,

Rule number six - YOU MUST STAY CONSISTENT IN EACH AREA OF A TRI AND TRAIN APPROPIATELY. Yep, all those days in the pool, cycling...what about running? Hmm - my bad.
Running at this point was mute. I ran the first loop and suddenly I was tired. Oh gosh I thought to myself, I am going to walk during a measly 5k? What a hosebag I thought to myself. So, I walked a bit. Then I felt bad...then I got mad. Why didn't you prepare - what is wrong with you - if you come in last, you will let Marybeth down - where are your expectations - you are embarrasing yourself. All this past through my head then my stomach took over...I was hungry. Where is my gel? Yep - BACK AT TRANSITION! Sooo......Rule number seven - make sure you have adequete nutrition for each stage of the tri. So much for the cheerios and one goo before the swim - I want to eat. In fact, I want to chew off my right arm...I AM HUNGRY CAVEMAN GIRL....

Then I see members of the running club yelling out my name, starting running you goober I thought, you can't look that bad to your running group. So I pick it up until over the hill, I start to walk. Darn it...

Second loop felt like mile 19 of a marathon. I am amazed how hungry I am. Marybeth shows up. Springy and happy like she just woke up - note, she finished a half hour ago - she runs me in. She tells me we get a medal. We do? I didn't know that. Well, heck , I have to start running!
Now on top of starving, I mentioned previously I had a cervical injury. I lose my right index finger feeling. I don't want to stop however I fess up and tell her I have to walk. I feel like I am the biggest dope for walking. The throbbing stops, I try to run - comes back.

Finally, the last hill - I slow jog it in. I finish.
I thank Marybeth for her kindness and spirit. I look over to my right and see Dennis and in an instant, all of the insanity that happened during the race didn't matter. I find Claire - I am good. I did it...slowly, but I did it.

I will be a half ironman - you watch. It will probably scare a few people, it will surprise many. I am hooked. Next tri - no walking and I will forever have the above seven steps inbedded in my brain.

I learned today.
I am a triathlete.
I am caveman...girl!

Now go out and do something good for yourself today, I will be running a bit more...... ;)

Newton Shoes Make RunDoc Faster in Triathlon!

Congrats to all who finished King Tut Triathlon in McKinney Texas today!

RunDoc finished her second triathlon today! Not a pretty picture, but not bad for someone who has no idea what she is doing! This was my first open water swim. So much for getting ready in a pool. Does not prepare you for sighting and then looking up and getting blinded by the sun. Had no idea where I was and according to my family, who were spectating, at one point I started to drift toward the shore. Instinct I guess. I finally got back on course and finished but scared me to death :) But I wasn't last, so not so bad :) Did I mention the water was 62 degrees....brrr!

On to the bike. A rolling, hilly course and I had a nice slow ride...ha ha...It took me at least 10 miles to be able to feel my hands and I still couldn't feel my feet when I got off the bike....

On to the run....Thank God for my new Newton shoes! (Did I mention they are hot pink?) I still couldn't feel my toes but they forced me to throw my center of gravity forward and helped me get my stride. They were like a friend helping me get my groove back after the bike:) My run was decent but not outstanding, but would have been much worse if I had worn my regular training shoes! So kudos to the Newton guys today (That's for you Diesel)

Overall...I lived for another day...I may have been running for 30 years, but this triathlon stuff is a work in progress.

Bottom Line...I had fun today...came in 10th (not last) so on to Caveman Tri in Flower Mound next week.....

Run Happy and try a pair of Newton's at your next race!

PS. A Great Big THANK YOU goes out to Janey Dixon for getting up at 4am, driving me to the race, cheering for me, then giving me a Shiner at the finish! Love Ya!

Are Runners More Susceptible to Upper Respiratory Infections?

Do You Have a Spring Cold? Sinus Infection? You Are Not Alone....

I’m just getting over a spring sinus infection. Again! I’ve always considered myself a middle-of-the road, moderate intensity runner. I run two marathons a year and dabble in triathlon in the spring and summer. Nothing crazy. Yet, every spring I seem to be susceptible to the dreaded runny nose syndromes. I’ve always chalked the whole thing up to Texas allergens, but is that it? Or does my running make me more susceptible to the common cold? Interesting question posed to me by an ENT colleague. She pointed out that many marathoners experience significant increase in upper respiratory infections in the post-race months.

Let’s look at the research. A recent survey of 30 different studies of runners and decreased immune function that may lead to increased upper respiratory infections revealed little agreement from the experts. Yes, they all agree that moderate activity may enhance immune function, but they describe this as brisk walking for 30 to 45 minutes a day. What runner does that little activity? Most studies also agreed that high-intensity exercise temporarily impairs the immune competence. Hence the increased incidence of upper respiratory infections in marathon runner and especially ultra-marathon runners.

Athletes, when compared with their couch potato colleagues, experience higher rate of upper respiratory infections especially in the few weeks after intense training and races. In non-athletes, increasing physical activity is associated with a decreased risk of upper respiratory infections.

This so-called open window of altered immunity is temporary, lasting from three to 72 hours after an intense, prolonged event. Nevertheless, it presents an ideal opportunity to viruses and other invading pathogens, especially those that enter the body through the respiratory system.

Sounds bad, so what can we do to increase our immunity and avoid the runny-nose syndromes?
Several vitamins and minerals, including vitamins A, E, and C, and the minerals zinc and iron, are essential for normal immune function. Vitamins C and E, in particular, are also powerful antioxidants. It has long been known that long-distance running and other endurance events can increase the levels of free radicals—molecules that oxidize and cause damage to cells, including immune cells. The body produces its own antioxidants to counter free radicals and oxidative stress.
Many runners, operating under the theory that more of a good thing is better, take vitamin and mineral supplements. And while moderate amounts may very well be beneficial for the active individual, there is little evidence to support taking megadoses, with the possible exception of vitamin C. Some studies found that taking vitamin C (about 600 milligrams/day) for three weeks before an ultramarathon reduced postrace cold symptoms. Other researchers have found that vitamin C supplementation made no difference. Sounds like a multivitamin with extra vitamin C can’t hurt, but may not be our savior!
Should you run when you’re sick?

If you have a cold, most doctors recommend waiting a day or so after your cold symptoms disappear to resume intensive exercise. Mild to moderate exercise (such as walking) when you have a cold is fine. If your illness is more serious—fever, fatigue, muscle aches—you should wait two to four weeks before resuming your training regimen. Like any of us do that!

Just as intense, extended physical stress can depress certain immune responses, so too can chronic psychological stress and inadequate sleep. So during periods of intense training and before long races, the take-home message is this: keep other life stresses to a minimum if possible. Get enough sleep, avoid rapid weight loss, and eat a healthy diet. Sounds like a no-brainer!

Bottom line: marathon runners are more susceptible to upper respiratory infections. Getting more sleep, decreasing your overall stress and taking a multivitamin with extra vitamin C may help.

Power Naps Boost Productivity!

Here is an essay on the power of the nap!

I pride myself on getting more done on a daily basis than your average bear. My secret? The Power nap! And a great list!

Recently, on Facebook, one of my friends commented that they didn’t see me as a napper. Probably because most people see me as a hyper whirlwind of activity. What they don’t see is that I have two speeds: Fast and stop!

I truly believe in the power of the nap! I have a comfy couch in my office and have been known to take my 20 minute power nap when the paperwork and activity list is out of control; and I just need a few minutes to focus. Works for me and makes me more productive.

For all you unbelievers out there here is a little science to back up the pro-napping stance!

While small children typically take naps in the afternoon, our culture generally frowns upon mid-day sleep; however, even in those who get enough sleep (but particularly in those who don’t), many people experience a natural increase in drowsiness in the afternoon, about 8 hours after waking. Why not take a little nap? Research shows that you can make yourself more alert reduce stress and improve cognitive functioning with a nap. Mid-day sleep, or a ‘power nap’, means more patience, less stress, better reaction time, increased learning, more efficiency and better health. Here’s what you need to know about the benefits of sleep and how a power nap can help you!

How Much Sleep Do You Need?
The body needs 7-8 hours of sleep per day; 6 hours or less triples your risk of a car accident. (Interestingly, too much sleep--more than 9 hours--can actually be harmful for your health; recent studies show that those who sleep more than 9 hours per day don’t live as long as their 8-hour-sleep counterparts!)

The Effects of Missed Sleep: Sleep is cumulative; if you lose sleep one day, you feel it the next. If you miss adequate sleep several days in a row, you build up a ‘sleep deficit’, which impairs all kinds of things:
1. Reaction time
2. Judgment (scary that we sleep deprive our resident doctors)
3. Vision (maybe a nap will get rid of those reading glasses, ha ha)
4. Information processing (Yes, that means thinking)
5. Short-term memory
6. Performance
7. Motivation
8. Patience (especially with stupid people and small children)

Fatigued people also experience more moodiness, aggressive behaviors, burnout and more stress. (If this sounds like you, you need a nap!)

The Benefit of a Power Nap: Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up.

How Long Should I Sleep?
Many experts advise to keep the nap between 15 and 30 minutes, as sleeping longer gets you into deeper stages of sleep, from which it’s more difficult to awaken. Also, longer naps can make it more difficult to fall asleep at night, especially if your sleep deficit is relatively small. If you only have 5 minutes to spare, just close your eyes; even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day.

Tips For a More Effective Nap:
If you want to obtain more sleep, and the health benefits that go with getting enough sleep, here are some tips for more effective napping and sleep at night:
Avoid too much caffeine after 3pm. It’s a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!
If you don’t want to nap a long time, set an alarm!
If you don’t have time for a power nap, or don’t feel comfortable napping during the day, try yoga or meditation; it gives your body a rest and produces slower brain waves similar to sleep.

I praise the power of the nap! Try to incorporate a power nap in your day! You will thank me!

Got Toenail Troubles?

Toes can be a runner's weakest link. For some, it's the knees, for others, the back. And for many, the toes, or at least one of them, can be the problem that tortures an otherwise trouble-free runner. Any runner can get into toe trouble with the right (or wrong) conditions. From blisters, corns, and calluses to stress fractures and ingrowns, those cute little toes can become a big headache.

Toenails alone can be the source of a long list of troubles. Chief among the potential problems is the ingrown toenail--with or without infection. Other, not too pretty problems, are nail thickening due to fungal infections, black toenails due to repeated trauma, and of course other irritations, inflammations and infections. Here are just a few common causes of troubled toenails.

Ingrown Nails

You may be familiar with the warning, "Don't cut the nails too short." Trimming too short can cause the leading edge of the nail to grow forward and cause pressure on the soft tissue at the toe tip. Although this can happen, by far the more common cause of ingrown toenail, and the pain that goes with it, is the curvature of the nail into the tissue on both the medial (inner) and the lateral (next to the other toes) sides of the nail. You can get the picture by looking head-on at your thumbnail. From this vantage point, it looks as if the nail were clipped onto the top of the thumb. Toenails follow a similar curve.

If there is excessive pressure on the nail against the soft tissue from the forefoot of the shoe, problems can develop. Pressure on the side of the nail, where the toe touches the shoe, can push the soft tissue against the incurved edge of the nail. Then the toe gets inflamed, enlarges, and more pressure is felt on the toe. With enough pressure, the nail edge will break the skin surface allowing bacterial or fungal contamination into the toe, causing infection and even more swelling and pain. The warm sweaty environment of a running shoe makes an ideal site for proliferation of infection. Infection can spread around the rest of the nail, further increasing pressure and pain.

Using local antibiotics like bacitracin and antifungal creams may help, but it's hard to reverse an ingrown, infected nail without an office surgical procedure using local anesthesia. See your podiatrist! Never try to cut the nail "to relieve pressure" yourself. This is a recipe for disaster. It will heal faster and better with a smaller chance of recurrence if you see a podiatrist for treatment. Ingrown toenails do not lend themselves well to bathroom surgery.

Runner's Nail

Long distance runners and ballerinas both may be known for their athletic prowess and war-worn, beat up feet. Thickened toenails are so common among long distance runners, the condition has been dubbed, "Runner's Nail." The thickening and changes in color are caused by repetitive pressure of the shoe on the nail. The resulting thickening makes the nail even more vulnerable to additional problems since it is raised closer to the top of the shoe. These can be treated with a urea compound to soften the nail.

Fungal Toenails

A fungus (like the one that causes athlete's foot) can infect the nail and also cause thickening and discoloration of the toenail. This problem is distinguished from the Runner's Nail by infection. The fungus invades the nail when there is an injury or trauma, which may be so subtle you don't even know it is there. Once infected, a fungal nail is very difficult to treat. New laser therapy works, but prevention is a much better bet. If you notice changes in your toenails, see a podiatrist for diagnosis and treatment.

Black Toenails

Although you can get a black toenail from a sudden, painful trauma that causes bleeding under the nail, for runners it is more likely a chronic, repetitive trauma to the nail caused by short shoes, running downhill, or wearing loose shoes. This repeated micro-trauma causes only a light amount of bleeding and minimal pressure buildup, so little or no pain is felt. In many cases, you only realize this is happening when you notice your toe is discolored. But don't ignore it. The nail can gradually become thicker, and more problems develop.
Eliminate the cause of the irritation, and a new nail will gradually form. It takes six to nine months for a new nail to form, so be patient. If the nail thickens, you can file it down. If there is pressure and pain under the toenail, see a doctor. Drainage from a blackened nail can be a sign of melanoma and should not be ignored.

Why did that toe turn on you?

Trauma, either acute or chronic can contribute to all of these toenail troubles. Trauma--like stubbing a toe--can cause changes in the growth pattern of the nail and eventually it can cause thickening, discoloration, or infection. More often, excess pressure and repetitive trauma is caused by the mechanics of the foot inside the shoe.

Trauma can come from shoes that are too small or shoes that don't grab the midfoot firmly. If the shoe is too small, every step causes the toes to press against the front of the shoe. Tight shoes restrict blood supply to the toes, increasing the risk of infection. If the shoe doesn't grip the midfoot adequately, each time the shoe hits the ground and stops abruptly due to friction, the foot will slide forward unless it is firmly held in place inside the shoe. Momentum forces the foot forward inside the shoe until the toes collide with the front portion of the shoe.
It is important to prevent this sliding or pistoning of the foot inside the shoe. If the shoe comes up high enough on the front of the foot, it can help prevent the foot from sliding forward by holding it at the ankle. Most running shoes, however, don't come up high enough to be effective. In most cases, the lacing across the midfoot has to do the job. You can also glue extra tongue padding in the shoe for a tighter grip on the foot. The extra padding allows the laces to be tighter without pain. Both the padding and tight lacing stop the foot from sliding forward in the shoe.

The best way to prevent most of these problems is to get the right fit. Find a running shoe store where the employees are professionals who understand runners' needs and the differences in the shoes the sophisticated industry is producing. Shop late in the day or after a good run to allow for the natural swelling of the foot. Don't rely on street shoe size or assume that the size is the same from one shoe to the next. Try on both shoes, lace them firmly, and run. A good running shoe store will let you run up and down the block. Get a promise that you can return the shoes after several days of wear inside at home. Don't ever expect running shoes to "break in." They need to fit well from day one.

As you can see, toenail troubles are often from self inflicted trauma or trauma from shoes. If your toenail are looking funny or painful, see your podiatrist for answers to your toenail troubles.

Physical Education in Schools Severely Lacking!

Childhood Obesity in the News Again!

I was watching ESPN this morning while I was eating my breakfast. Yes, this is my usual morning routine as a sports junkie! A story came on that I felt compelled to share with my readers. It highlighted a cause that is near and dear to my heart: Childhood obesity. So many of my adult patients are obese and if we curb this trend in our children, they are much more likely to be healthier adults. As a parent, I make sure my children are as active and healthy as they can be. Obese parents tend to have obese children. We need to break the cycle.

Here are the highlights of this story:

There's a childhood obesity crisis in the country, virtually any expert will tell you, and there is no shortage of reasons: increasingly sedentary lifestyles driven by video games, television and computers; a fast-food society in which soda machines and greasy cafeteria food are ubiquitous in kids' lives; and dwindling opportunities for exercise, particularly during the school day.

Put simply, at a time when every penny is being pinched by every school in every district in every county in every state, physical education is taking a beating. The experts and educators say there is no doubt that the erosion of P.E. has been a major contributor to the skyrocketing obesity rates.

And, of course, the more kids are unhealthy, the less they can exercise. This is their circle of life.
The National Association for Sport & Physical Education -- a non-profit organization made up of P.E. teachers, coaches, athletic directors and other professionals advocating for physical activity -- says students should receive 150 minutes of P.E. per week.

How many schools actually meet this standard….almost none!

For the entire article and video click here.

Take home message: we cannot rely on our schools to provide physical activity for our children. As parents, we need to turn off the TV, video games, and computers. Make our children go outside and play. Make healthy play a family tradition. On cold, rainy days teach your children stretching, yoga, or get small dumbbells and do a strength workout with them. Make it fun and most of all…share it with them! This will make family time a healthy time! Memories are made of this and your child will thank you when they are a healthy adult sharing the same kind of family time with their children!

Toe Jams March Madness Bracketology

Even runners are watching March Madness right now. College basketball will have the nation riveted to their TV and discussing this year's Cinderella stories. The biggest health story of the tournament so far is the jammed big toe of North Carolina's Ty Lawson.

Wayne Ellington had 25 points for the Tar Heels (29-4), who led the entire way and had no trouble beating the 16th-seeded Highlanders in their opening game of the tourney, even with point guard Ty Lawson, who missed his third straight game with this toe injury.

Ellington’s day more than offset the loss of Lawson, who has been slow to recover from a jammed right big toe suffered in practice two days before the regular-season finale against Duke. Lawson played 36 minutes in that game, but the toe swelled unexpectedly the day after and forced him to miss both of the Tar Heels' ACC tournament games.

Lawson has said he is feeling better and battling more stiffness than pain, adding he thinks he'll play Saturday. Is this too soon? Will he be able to play up to his normal potential?

And more important to most readers at home, what does this do to the bracketology? Even President Obama has picked the Tarheels to win the national championships, but if Lawson is not 100%, can they win?? Many athletes who have suffered a jammed big toe (a.k.a. turf toe) will tell you it takes months to get over that kind of injury. Many a season has been tarnished by turf toe. The latest was the San Diego Charger’s LaDainian Tomlinson whose entire season was a disaster due to turf toe. Ask him, he will tell you what a pain in the toe!

What is turf toe?

Turf toe is a condition of pain in the base of the big toe. This usually caused from either traumatically jamming the toe, or pushing off repeatedly when running or jumping. The most common complaints are pain, stiffness and swelling. The pain can be so severe that pushing off in football is virtually impossible.This injury is especially common among athletes who play on artificial turf, hence the name “turf toe”. The hard surface combined with running, jumping and cutting in football and soccer, make turf toe a frequent injury. Some also blame the choice of athletic footwear. The more flexible shoes, especially used in competition, provide less support to the forefoot joints, possibly contributing to the incidence of turf toe.

How does turf toe occur?

When a player sustains a turf toe injury they are actually tearing the capsule that surrounds the joint at the base of the big toe. Tearing this joint capsule can be extremely painful. Furthermore, tear of the joint capsule can lead to significant instability and even dislocation of the joint at the base of the toe. This may lead to accelerated cartilage wear and arthritis of the big toe known as Hallux limitis or rigidus. This wear-and-tear arthritis can end a promising career prematurely.

How is turf toe diagnosed?

Turf toe is diagnosed based primarily on the physical examination of the patient. X-rays may be taken to ensure there is no fracture or evidence of arthritis. Occasionally an MRI is needed to evaluate the surrounding tendons or to rule out an occult stress fracture.

What is the treatment of turf toe?

Treatment of turf toe consists of trying to control the inflammation of the joint capsule. Treatment protocol can include:
1. Rest
2. Ice
3. Elevation
4. Taping or padding to off-weight the toe joint
5. Anti-inflammatories
6. And in chronic cases steroid injections to the joint may be helpful
7. Long term use of a functional foot orthotic to balance the forefoot in the athletic shoe is quite helpful.

Athletes diagnosed with turf toe should avoid stress to the joint for about three weeks to allow the joint capsule to heal. Once returning to activities, functional orthotics can be used to limit the motion of the big toe and prevent further damage to the joint capsule.

Will turf toe return?

Unfortunately, turf toe can return, often more severe than the initial injury, and rehabilitation may be very slow. Most athletes have trouble when they try to come back to sports too soon after sustaining a turf toe injury. Surgery is rarely needed for treatment of turf toe unless this has been a chronic injury and spurs are present in the joint limiting motion. If a bone spur has formed, and severely limits the motion of the toe joint, surgery to remove the spur may be helpful.

Prevention and early treatment is really the key! Unfortunately for the North Carolina men’s basketball team, recovery may be too late for a national championship; but you never know…..they call it Mrach Madness for a reason...anything can happen!