Tips for Keeping Runner's Feet in Tip Top Shape

Tag : running shoes
(HealthNewsDigest.com) - Running is a great cardio workout for yourbody, but pounding the pavement over the course of a long run isincredibly harsh on feet. Every stride taken while running appliesa force of three to four times the runners body weight on knees,ankles and feet. During a 10-mile run, a runners feet make 15,000strides, translating to thousands of pounds of force on each footduring a Marathon!

NYC podiatrist Dr. Johanna Youner is one of the premier cosmeticfoot surgeons in the country. She leads the well-known practice,Park Avenue Podiatric Associates, and is a known innovator in thefield of podiatry thanks to advances like using dermal fillers totreat corns. Dr. Youner offers foot related advice and tips torunners participating in this years New York City Marathon thatwill keep feet in tip-top shape and have them feeling like achampion at the finish line:

Stretching  Stretching primes the body for the strenuous activityso be sure to stretch before and after running, paying specialattention to the calves, hamstrings, quads and feet
Shoes  Invest in a good pair of running shoes as they provide thespecific impact support that running demands; if feet sweat heavilytry putting talcum powder in your shoes to keep feet dry
Orthodics  If you have arch or heel pain, you may be a perfectcandidate for orthodics, which are now widely available inover-the-counter varieties; visit your doctor to learn what optionis best for you

Socks  Cotton socks absorb moisture and what you dont want duringthe marathon are wet socks; opt instead for a synthetic sock(containing acrylic) to help keep moisture from your skin thusreducing the likelihood of a fungal growth. Another secret of thepros is to avoid situating the seams in a place where the shoe istight  the pressure can force the seam to dig into the skincausing pain and blistering

Anti-Inflammatory Medications  Do not preemptively pop Advil toprevent aches that may arise during the race; pain is a valuableindicator during high-impact events and taking anti-inflammatorymedications will mask any red flags the foot sends up during therace

Groom Toenails  Make sure your toenails are trimmed to no longerthan the tip of toes before the race to avoid a painful ingrowntoenail or even a fungal nail

Blisters  Blisters result from excessive friction between shoesand feet so take preventative steps by making sure shoes fitproperly and are laced up to fit snugly; if you are prone toblisters, apply Vaseline to problem areas prior to your run or trypadded blister proof socks like those made by Thorlo. Dr. Youneralso suggests applying moleskin to problem areas also preventsblisters from forming

Visit Your Podiatrist  Dr. Youners patients who run in the NewYork City Marathon make appointments the week before the race toget rid of corns and calluses, stock up on moleskin, get advice onorthodics, and in some cases, receive cortisone injections for heelspurs (plantar fasciitis) so they can run in their dream event

Finish Line  When the race is complete, Dr. Youner prescribesRICE: Rest your feet, Ice feet to keep inflammation and swellingdown, Compress with ACE wraps to reduce swelling and Elevate feetto help them rest up for the next big run.

Runners Injuries, Prevention and Treatment
Although numerous injuries can occur during a long distance run,the most common are shin splints, runners knee and plantarfasciitis. Shin splints develop along the front of the lower legand are commonly caused by running on hard surfaces, overtraining,weak muscles, wearing shoes that lack support and running downhill.Chronic shin splints can be very painful and may indicate a stressfracture. Runners knee is the most common pain found among runnersand is often caused by weak muscles supporting the knee andunsupportive shoes. Women with wider hips are also naturally proneto the condition. Heel pain caused by plantar fasciitis is seen inpatients who are overweight, have flat feet, or are starting a newrunning program. Stress placed on this ligament in the foot canlead to heel pain. To avoid all of these maladies, Dr. Younerrecommends stretching before and after activity. If any of thesesymptoms develop and persist, contact your podiatrist.

About Dr. Johanna Youner, DPM, FACFAS
Dr. Johanna S. Youner is successfully following her lifelongambition of combining health and beauty as an attending podiatricphysician at New York University Downtown Hospital and in privatepractice for over 17 years. The techniques of foot care and foothealth she and her staff at Park Avenue Podiatric Associates employare cutting edge, using innovative yet safe techniques for footproblems. Dr. Youner is a Board Certified (ABPS) foot surgeon and agraduate of California College of Podiatric Medicine (1990), whereshe earned her Doctor of Podiatric Medicine, as well as BarnardCollege (1983), where she was accredited a Batchelor of Arts inPhilosophy. She is also a member of and spokesperson for theAmerican Podiatric Medicine Association (APMA) and trained insurgical residency at the New York College of Podiatric Medicine.Dr. Youner makes regular appearances in the media. She has beenfeatured on Good Day New York, Readers Digest, New York Times andHarpers Bazaar.

For more information about Park Avenue Podiatric Associates, pleasevisit www.healthyfeetny.com.

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