Foot and Ankle Surgery

Premier Orthopaedic and Sports Medicine

When asked for sneaker recommendations, I am often left at a loss as to how to respond to a patient. There are so many sneakers on the market from multiple brands stating various advantages over not just their competitors, but over models with a brands own line. Asics alone makes over 15 types of running sneakers, with additional sneakers for trail and walking situations. There are, however, a few points I give patients when trying to determine what is right for them and how to approach shopping for a new pair of sneakers.

1. Foot Type:

One area where the doctor can help is by determining your foot-type or gait pattern. Additionally, a good running store will also provide the same assistance in helping to determine this. While there, the salesperson will watch you walk or run, sometimes on a treadmill, in the store. From this, recommendations will be made based on your foot type and gait pattern for the correct style of sneaker. The salesperson will have the knowledge of their inventory and the most appropriate sneaker(s) for you.

Foot type or gait patterns mainly consist of people who pronate, have normal arches/foot (neutral), or supinate. (Fig. 1)

• Pronators – Flat-footed people tend to gravitate to a higher stability sneaker, as they help prevent pronation or overpronation. Seeing a physician can be important in patients with flat feet as sometimes the cause of the condition is due to an abnormal fusion of two bones in the rearfoot that do not separate during adolescence.
• Neutral – Neutral runners can often run in many types of footwear, but most commonly go for a moderate stability sneaker.
• Supinators – Runners with high arches are best suited for a cushioned sneaker, providing midsole padding with flexibility and shock-absorption.

As a result of the variety of foot shapes, sneaker companies have developed models to accommodate runners of all strides. In the selection process, be sure to align your foot type with the proper category. With so many shoes on the market, the specialists at the store should have the knowledge of the product lines and correct sneaker for you.

2. Type of Sneaker:

One thing to consider when buying sneakers is determining what their primary purpose is. Are they for strictly running, walking, cross-training, court-sports, trail running, or everyday support? There is a difference in sneakers made for these different activities. For example, running sneakers tend to be lighter, have more sole cushion and shock-absorption characteristics, and are made to run in a mainly straight direction. They also tend to have a deeper heel cup to control the foot during the act of running. Walking sneakers tend to have less sole cushion/shock-absorption since the foot-ground impact is not as great as seen in runners. Cross-trainers and court sneakers (i.e. tennis, basketball) tend to be heavier, have more heel support and a wider base for side-side movement activities, have a thicker and stiffer sole that bends less, and greater tread patterns compared to running sneakers. Furthermore, if you are a runner, consider the surface you run on sneakers, for pavement/roads versus trails have some differences.

3. Shoe Structure:

Whether shopping in a running store or a general department/sporting goods store, some things to look out for include:

• Type of sneaker (running, cross-trainer, court sneaker) as previously discussed.
• Torsion Test: Does the sneaker resist torsion (twisting of the sneaker)? There should be some, but not excessive, twisting of the sneaker to allow the foot to naturally pronate and supinate during activity.
• Flex Test: Does the sneaker bend right at the toe bending level at the ball of the foot (the distal third level)? If this break level is more proximal (towards the center of the shoe or heel), it is not as stable and not as good for running. Runners want a sneaker that bends at the ball of the foot where it naturally does. (Fig. 2)
• Can the insole liner be removed to accommodate additional over the counter or custom orthotics? If you wear orthotics, bring them with you to place in the sneakers you are considering to appreciate the fit.

4. Brand:

I look to the literature and data to help determine these recommendations. When you examine the overall market share of running sneakers, Nike dominates. (Fig. 3) I feel this is in part to their diverse sneaker line across all sport/running needs and their use for both function and fashion. However, looking at the sneakers worn during the 2015 Boston Marathon, Nike only made up approximately 9% of sneakers with brands like Asics and Brooks dominating the field. (Fig. 4) Similar data trends were seen at the 2015 New York Marathon regarding brand choice.5

Some additional tips include:

• Visit a local running store to have your gait analyzed based on your foot type and biomechanics. Additionally, discuss with the salesperson your running habits, what kind of runner you are, types of surfaces you will run on, etc. so they can pick the best sneaker for you.
  • Local stores include:
    • All Kinds of Fast, Phoenixville PA
    • Bryn Mawr Running, Bryn Mawr PA
    • Chester County Running Store, Pottstown PA & West Chester PA
    • North Wales Running Store, North Wales PA
    • Philadelphia Runner, multiple locations in Center City, University City, Glenn Mills, and Manayunk PA
    • The Running Place, Newtown Square PA
    • Valley Forge Running Co, Collegeville PA & Berwyn PA
• Bring your old running sneakers with you. This gives the salesperson a clearer picture of your gait by analyzing the sneakers wear pattern from the sole to the upper-materials. (Fig. 5)
• Bring your running socks to try on with the sneakers if you wear a special kind for running.
• Consider the time of day when you make your purchase. Your feet swell naturally during the day and are slightly larger at the end of the day, giving you a more accurate picture of how the sneaker may fit when you run. Other recommendations include making sure you have a half to a full thumb’s nail length from your big toe to the end of the shoe. This allows for accommodating some of the swelling and also prevents your toenails from jamming into the end of the sneaker, causing nail problems.
• Try on multiple pairs of sneakers. Take a short run around the store to test the fit, function, and comfort before you make your final purchase.
• Choose which feel is right for you and in a price range you are comfortable with. Just because it is the most expensive, does not mean it is the best and best for you. Average prices range from $70 – $90.6
• To prevent injuries, replace your running sneakers every 300 to 400 miles depending on the surface that you run.
• If you find a sneaker you like and are on the moderate to heavy level of activity (i.e. go through them quicker), I always recommend buying two pair. This way you can wear both in to make them last longer, and in case a model is discontinued or altered, you still have the sneaker that you like.

The post Running Sneakers – Do They Matter? appeared first on Premier Orthopaedics.

Start your training schedule about seven weeks before the 5K. Running on a treadmill will work if that’s your only option, but it’s best to mimic the course you’ll be running on the day of the 5K. If it’s a flat trail, try to find one nearby to run on. If the course has hills, try to find a hilly trail or park.

Your training routine will begin with walking then slowly incorporating running into your routine. For example, walk for 45 seconds then run for 15 seconds. Each week, increase the amount of time you run until you run the entire distance.

One day each week should be a rest day when you won’t train so your muscles can recover. A second day of rest is also recommended, but moderate exercise such as a leisurely walk is beneficial.

Before the Race

The week before the race, decrease your mileage slightly in an effort to keep your legs fresh for race day. Don’t exercise at all two days before the race, but do a short 20-minute run the day before the race with bursts of sprints to sharpen your legs.

Sleep

The night before the race, you’ll probably experience some pre-race jitters and nervousness. For this reason, it’s crucial that you get a good night’s sleep two nights before the race. Your body needs to be fully rested in order to tackle the 5K.

Eat

You’ll need fuel for your run, so eat breakfast about two hours before the race. Don’t overdo it, though, as you could end up feeling full and sluggish. Eat something that’s easily digestible, such as a bagel or a bowl of oatmeal, and don’t forget to hydrate.

Arrive Early

5Ks and other marathons are typically crowded and hectic, so it’s best to arrive about an hour early and get settled in. You’ll be able to check in, wait in line for the restroom, and warm up.

Stretch

Make sure you’re limber for your race by stretching your muscles about 25 minutes prior to starting. Warm up with a 10-minute jog then stretch any tight muscles by doing toe touches or other similar exercises.

Keep a Steady Pace

During the run, it’s important to you find your pace. Don’t start running full force within the first mile because you’ll drain your energy. Start conservatively and aim to finish strong so you can use all of your energy at the end of the race.

After seven weeks of training, you’ll be able to tackle your first 5K! Keep these tips in mind before and during your race and you’ll be fully prepared.

If you’re dealing with a serious injury and you need orthopaedic surgery, you may be unsure where to turn. Download our eBook Your How-to Guide to Choosing an Orthopaedic Surgeon to learn how to select the right doctor for you.

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Before an intense workout, dedicate 10-20 minutes to stretching in order to reduce aches and pains that can develop from tight muscles. Stretch all the main muscle groups, but mostly the muscles you’ll be using during your workout. Pay close attention to the areas of your body that typically feel sore after a workout and develop your own stretching routine that focuses on the muscles that need it the most. This will keep muscles and joints healthy.

For a full body stretch, start out with the following stretches:

• Calf – Stand facing a wall or chair and position your feet shoulder-width apart. Lean forward with one leg bent while keeping your back leg outstretched. Keep both heels on the ground. Hold for 20 to 30 seconds, then switch legs and repeat.
• Quadriceps – Stand with your feet together, bend one knee back and behind you, hold your foot in one or both hands to stretch the front of your thighs. Hold for 20 to 30 seconds and switch sides.
• Shoulder – Outstretch one arm and bring it across the body. Take hold of it with your other hand and pull gently close to chest to stretch the shoulder. Hold for 20 to 30 seconds and switch sides.
• Triceps – Raise one arm straight up, then bend at the elbow so that your hand is touching, or close to touching, your back. Use your other hand to gently pull back on the raised elbow. Hold for 20 to 30 seconds and switch arms.

Before you begin stretching, be sure to spend 10 to 20 minutes on a warm-up session. This is a low-intensity activity to get your heart rate up and increase blood flow to the muscles. Try jogging or climbing stairs. The muscles will stretch more easily after they are warm.

Yoga is also a great way to stretch your muscles and enhance flexibility. There are various types of yoga that are meant to achieve different goals from weight loss to strength training. Each one has numerous active and passive stretching that helps prevent injuries.

Many athletes participate in yoga as a form of training. It helps reduce aches and pains while also improving range of motion and strength. The various stretches also keep muscles and joints healthy.

Stretching before exercising will make your workout go more smoothly and will also decrease the risk of injuries. Muscles that are tight and haven’t warmed up are more prone to tearing and straining. Be sure to take your time while stretching because it’s an essential part of training.

For more information about sports injuries and performance, click here to download our e-book, The Athlete’s Guide to Reaching Peak Sports Performance and Preventing Injury. This educational guide will help you understand common sports injuries, treatment methods and how to maintain fitness after an injury.

For more information about sports medicine and Premier Orthopaedics, click here to visit our main site, or click here to set up a consultation with one of our physicians.

The post Tips for Preventative Stretching appeared first on Premier Orthopaedics.

Pay attention to the details of running, such as footwear and form. One mistake can lead to an injury, but it’s usually the combination of a few different problems that will sideline a runner. Premier Orthopaedics is here to help, we suggest you follow these tips to avoid the most common injuries associated with running.

Running Shoes

Wearing the correct running shoes can make all the different during your run. They can help you keep the proper form and reduce impact when your feet strike the ground. Pick a running shoe with an adequate amount of cushioning. You also want to make sure the shoes are comfortable. If you have aches and pains after using them a few times, they probably aren’t the right pair for you.

Strength Training

If you have strong muscles, ligaments, and tendons, your body will carry itself better, with straight posture, correct form, and guarding against impact. Incorporate strength training into your workout plan two to three times per week to build muscle and become a better runner. This will also help ensure that one muscle group isn’t doing all the work and getting tired or worn out, which can result in damage.

Perform weight-bearing exercises that focus on the lower half of your body. Exercises that incorporate balancing techniques will also be beneficial to improving your run.

Improve Form

If you’re new to running, you may not realize that there is a correct way to perform the running motion. The correct form means straight posture and the head should be directly over the shoulders. It’s also important to swing your arms, keeping your elbows close to your body and relaxing your hands for a proper swing. Above all, make sure it feels natural so you can find your rhythm.

Flexibility

Do not just start your run and set a pace. Warm up for 15-20 minutes first by walking briskly or jogging. This will help your muscles warm up and prepare for more intense physical activity. After your run, be sure to stretch out your muscles to prevent tears or strains.

Focus on stretching your legs and upper body to get your whole body limber. Remember to hold each stretch for 20-30 seconds.

Don’t Push Yourself Too Hard

Running is a process that requires patience and hard work. Don’t assume that you will be able to sprint several miles your first time out. Even if you have the energy to do this the first week, you’ll quickly burn yourself out and be too tired to continue the second. Work with your natural speed and start by running one mile every day for a week. Gradually increase your mileage as the weeks go on. It’s also important to take a few days off every now and then to give your muscles and joints a break.

These tips can help you run correctly and reduce the risk of injuring yourself. It may be difficult to start running in the beginning, but if you can stick with it for a few weeks, soon you’ll find yourself looking forward to it.

For more tips and tricks for exercising, click here to download our e-book, The Athlete’s Guide to Reaching Peak Sports Performance and Preventing Injury. This educational guide will help you understand common sports injuries, treatment methods and how to maintain fitness after an injury.

The post How to Prevent Running Injuries appeared first on Premier Orthopaedics.