Items filtered by date: February 2024

Foot injuries and the types of foots

The prevailing attitude of many exercisers is that injuries are a normal part of running, and most injuries just magically appear. “Not so,” says Dr. George Tsatsos, Medical Director of the anklenfoot.com Clinics in Chicago.

“Research clearly shows that the majority of injuries can be tracked to a certain cause—such as over-training—and with little planning runners can avoid most common sports injuries.

In fact, research indicates that running not only does not increase a person’s risk of developing arthritis, even those with arthritis are not injuring themselves further by running.”

The most commonly injured areas include the arch and heel region, lower leg, knee, Achilles tendon, and forefoot. Running injuries are usually caused by overuse, faulty biomechanics, and lack of flexibility.

OVERUSE INJURIES

The majority of aches and pains are overuse injuries. Each running step requires your body to absorb three to four times its weight, and the repetitive stress of this shock can lead to breakdown and injury.

Luckily, overuse injuries can be prevented with proper training. Following these guidelines can help reduce your risk of overuse injury:

• Build mileage slowly. Increase by no more than 10% a week or 20% every two weeks.
• Follow hard days with easy recovery days.
• Do not routinely increase your weekly mileage Plan easy and hard weeks.
• Replacing a day of running with swimming, bicycling, in-line skating, or stair climbing will give you an aerobic workout while resting your running muscles.
• Your risk of overuse injuries rises dramatically as your weekly mileage goes above 40 to 50 miles. Maintain this level only if you can do so relatively–pain-free.
• Racing places enormous stress on your body. Plan a racing schedule that allows enough recovery between events. Run easy at least one day for each mile of a race.

BIOMECHANICS

The relationship of muscles and joints to how you run is called biomechanics. Faulty biomechanics greatly increase your risk of injury. The most common example is pronation of the joint below the ankle, which may be noticed as partial or complete collapsing of the arch and rolling in of the ankle as your foot lands.

To determine if you have improper biomechanics, look for abnormal shoe wear patterns. Wearing shoes on the inside signifies excessive pronation. Have a friend watch you run and note from behind if the insides of your ankles roll inward.

If so, you probably over-pronate. If you feel you have faulty biomechanics and are often injured, see a sports-medicine podiatrist for an analysis of your running style and shoe wear.

FLEXIBILITY

Running has many benefits, but increased flexibility is not one of them. In fact, as running strengthens your leg muscles, it also shortens and tightens them. Tight muscles and tendons restrict your range of motion. Stretch before and after running.

Let’s now take a closer look at some of the more common aches and pains of running.

ACHES AND PAINS

PLANTAR FASCIITIS

Pain in the heel or arch area is often plantar fasciitis, or heel spur syndrome. This is an inflammation of a fibrous band of tissue which stretches from the heel to the toes. Pain may be present in the morning, after rest, and after running; it’s usually worse upon waking and at the start of a run.

Chronic plantar fasciitis may lead to the formation of heel bone spurs. Flat feet and high-arch feet are prone to this injury. Treatment may include a combination of rest, stretching, taping, different shoes, arch supports or custom orthotics, and anti-inflammatories.

KNEE PAIN

One common knee injury is patella-femoral compression syndrome (also known as chrondromalacia of the patella). This occurs when the knee cap slams into the femur, the bone behind the kneecap. Patella-femoral compression syndrome is often caused by excessive pronation or muscle weakness around the knee.

Rest and icing should reduce temporary pain. If it is caused by pronation, shoe inserts may help to reduce further flare-ups. Strengthening your quadriceps will help if it is caused by weakness around the knee.

Another common cause of knee pain is iliotibial band syndrome (ITBS), which causes pain on the outside of the knee. The onset of pain is usually slow and occurs after running a certain distance.

The major causes of ITBS are excessive internal rotation of the leg and pronation of the sub-talar joint. Both cause the ITB to be stretched over a bony prominence of the femur (the bone in your thigh), which leads to irritation and subsequent pain. Treatment includes rest, icing, eliminating over-pronation, and stretching the ITB.

ACHILLES TENDINITIS

Tight calf muscles, poor stretching habits, and too much running on hard surfaces and hills may result in Achilles tendinitis. This is a progressive degeneration and weakness of the tendon, usually just above its attachment to the heel bone. It is often necessary to stop running until the injury is healed.

Heel lifts, icing, and anti-inflammatories in conjunction with rest often speed healing. Achilles tendinitis can often be avoided with good stretching habits.

SHIN SPLINTS

Muscle and tendon weakness in the front or inside of the lower leg may result in sharp pain in these areas, often called shin splints. Stress fractures may occur if shin splints are left untreated.

Excessive pronation, increasing mileage too fast, running on hard surfaces, and downhill running are leading causes. Beginning runners are also susceptible to shin splints because of the new stress placed on the lower legs.

Initial treatment consists of rest, icing, and anti-inflammatories. To prevent shin splints, strengthen the muscles of the lower leg.

FOREFOOT PAIN

Many problems develop in the forefoot because of improper and excessive weight transfer during the propulsion phase of running, including bunions, hammertoes, black toenails, and metatarsal stress fractures. If swelling is present with pain in the forefoot, suspect a stress fracture and stop running. Seek the opinion of a specialist before resuming running.

TREATING RUNNING INJURIES

Injuries often respond quickly if treated early and properly. Rest and icing are your first line of defense. If you have acute pain or pain that alters your normal running motion, stop running and don’t resume training until the pain is gone. If you have minor aches which don’t affect your running motion, reduce your running and apply ice to painful areas for 10 to 15 minutes after a run. If you have swelling, apply compression and elevate the affected leg.

Self-treatment has its limits. If you have acute pain which does not respond to rest, see a sports-medicine specialist. Also see a specialist if you have a chronic injury to a given body part, because this probably means you have an underlying condition that needs to be corrected, such as a problem with pronation or lack of flexibility.

For more answers to your specific injury questions, contact AnkleNFootCenters.com at 312 612-5000

The Mission

Dr. Rachel Glick tells us abour her experience as an annual participant in Girls On The Run…

At Girls on the Run we inspire girls to recognize their inner strength and celebrate what makes them one of a kind. Trained coaches lead small teams through our research-based curricula. This includes dynamic discussions, activities and running games.

Over the course of the ten-week program, girls in 3rd-8th grade develop essential skills. These skills them navigate their worlds and establish a lifetime appreciation for health and fitness.

The program culminates with girls positively impacting their communities. This includes a service project and being physically and emotionally prepared to complete a celebratory 5K event.

Why Is This Important?

Girls face social pressures and conflicting messages about how they should act and who they should be. Studies show that by adolescence, girls’ confidence drops about twice as much as boys’.

Friendships become more complicated and challenging; girls’ perception of their academic ability declines, the likelihood of anxiety and depression increases and participation in physical activity plummets.

It doesn’t have to be this way.

We believe that every girl is inherently full of power and potential. By knowing they are the leaders of their lives, these are the girls who will change the world.

What Do Girls Learn?

Confidence:
Lessons are designed to build girls’ self-worth and help them feel greater confidence in who they are. Activities help girls recognize their personal strengths and teach them how to stand up for themselves and others.

Character:
By gaining awareness of the power they possess to make intentional decisions, girls learn to choose positive actions. This will demonstrate respect and responsibility towards themselves and others.

Care:
Throughout each season, girls learn to respond to others and themselves with care and compassion. Lessons and activities further develop their abilities to sympathize and empathize both within and beyond their social groups.

Connections:
Girls on the Run lessons focus on cooperative skills and team building through a positive group setting. Girls learn firsthand how to create positive connections with parents and caregivers, teachers, peers and their communities.

Competence

Our program provides skill-building experiences to nurture girls’ physical, social and emotional competencies. This is so that they apply in other areas of their lives such as home, school, and in the neighborhood. By completing a 5K at the end of the season gives them a tangible opportunity to apply what they’ve learned.

Contribution:
When girls develop and strengthen these life skills, they can thrive. More importantly, they can then develop a final skill: contribution.

Girls on the Run inspires girls to build lives of purpose and to make a meaningful contribution to community and society.

on the Run inspires girls to build lives of purpose and to make a meaningful contribution to community and society.

This comes to life through a key element of the curricula when each team creates and executes a community service project.

The weather has finally broken here in Chicago and we’ve seen quite an increase in sports-related injuries at Ankle N Foot Centers.

It’s “summertime in the city” and time to get out and get active. People are hitting the pavement, biking and playing volleyball along the lakefront, and playing in sports at the park. Injuries can happen anywhere – a twisted ankle, a broken toe, etc.

Besides injuries that can occur from improper warm-up, poor knowledge of proper training, and overuse, some folks will suffer from an exacerbation of an existing foot problem because of the increased activity. Common problems that may hinder your spring training for summer are bunions, hammertoes, flat feet, heel pain, and Morton’s neuroma. The good news is your podiatrist at Ankle N Foot Centers can help you make sure your feet are happy, healthy, and pain free as you run, train and take full advantage of summer.

Improper, ill-fitting and poor or inadequate padding in running shoes are all reasons one may suffer with some of the more common foot problems. Treatment is aimed at supporting the foot and ankle, eliminating the pain and inflammation, and preventing the repetitive irritation. There is no need to suffer when running or exercising. Schedule your appointment with one of the doctors at Ankle N Foot today!

We will do a comprehensive evaluation of your feet and shoe-gear and discuss various treatment options with you for the best path forward.

According to podiatrist George Tsatsos, DPM

“While pain between the third and fourth toes may sound very much like a Morton’s neuroma, it may in fact be metatarsalgia, which mimics it. This condition is caused by a metatarsal head which is a little lower than the other four heads and receives more ‘banging’ when running.”

A true Morton’s neuroma is painful with tight shoes and relief is obtained almost immediately by removing the shoe and rubbing the affected area. If your shoes are not tight, think metatarsalgia. If the forefoot is tight, get a wider pair of shoes. A good pair of orthotics may help. A cortisone injection may help. A precise diagnosis will help the most,” says Dr. Tsatsos, of the AnkleNFootCenters in Chicago

Source: Running & Fit News [November/December 2014]

Here’s a scary fact when it comes to your nails – there are nearly 50,000 nail salons across the United States, and because there’s so many, it’s hard to know what’s happening inside each one.

Sure, there are disinfection standards at the state level and inspectors whose job is catching violations, but in some places, there might not be enough watchdogs to go around. Yahoo News recently reported that New York has 27 inspectors to review all the state’s salons — including the bounty of salons in New York City.

Over a four-year period, 19 percent of the state’s salons were cited for sanitary violations.

Another scary fact: Dr. Robert Spalding, a podiatrist who wrote the book “Death by Pedicure: The Dirty Secrets of Nail Salons” estimates 75 percent nail salons nationwide don’t follow state guidelines for disinfecting their instruments. Don’t be fooled if you walk into a nail salon for your mani-pedi and see instruments soaking in jars of blue disinfectant — it’s only effective if the liquid is changed daily, if instruments soak for more than 10 minutes and if they’re hand-cleaned first.

Why should you be so concerned about cleanliness at the nail salon? Because nail filing or cuticle-cutting during a mani-pedi may cause microtraumas – tiny injuries that allow bacteria to enter the body and potentially cause infection, such as Hepatitis B, MRSA and other infections.

Not to mention that toenail fungus can be contracted from salon foot baths if the tub or the instruments aren’t cleaned properly.

More scary news – those who have poor circulation or diabetes are at higher risk of ending up with an infection, and may want to avoid traditional nail salon.

Now for some good news – the doctors and staff at have a better alternative to traditional nail salons. We offer medical mani-pedis and other nail services at many of our offices, including our Roscoe Village and Elmhurst locations. What is a medical mani-pedi? Basically, it’s a safer, sterile salon-style treatment that will leave your fingers and toes looking great without the risk.

All of our instruments go through a multi-step sterilization process, and are treated like any other surgical instruments.

All our mani-pedi tools such as nail files, buffers and tub liners are single-use only.

In addition, our mani-pedis have they following benefits:

• They’re sanitary with very low risk of fungal, bacterial and viral infection
• The process is sterile — Instruments are autoclaved and never re-used on another person
• It’s a relaxing, yet safe treatment that includes also includes an exfoliating scrub and callous removal
• The service is finished with polish in the latest colors and natural, anti-fungal products are used and available

The spread of disease has become too common, so our mission is providing a safe, sterile and private environment that will leave patients with beautiful feet and peace of mind.

This month, we are offering coupons on our nail services on Amazon Local, and we have gift certificates available for purchase in our offices for the holidays – the perfect stocking stuffer.

Want more info about our mani-pedis? Go online to thinkfeet.com! We wish your health and during the holidays and well into the new year! Ankle N Foot Center docs and staff

#footpain, A study, conducted by the Center for Health Workforce Studies at the School of Public Health, University at Albany, attributes an increase in foot problems as a result of growing obesity, diabetes and aging rates to have a direct impact on the profession. In recent years, podiatrists provided close to 40 percent of all foot care services in the United States, compared to 13 percent for orthopedic physicians and 37 percent for all other physicians, including primary care doctors. Podiatrists are medically and surgically trained to diagnose and treat disorders, diseases, and injuries of the foot, ankle and lower extremity Source: Illinois Podiatric Medicine Association

October in Chicago is an exciting month as thousands of runners converge on Chicago for 26.2 mile tour of this beautiful city. Racing though 29 neighborhoods with some of the most breath-taking architecture, diverse cultures and over 1.7 million spectators.

You have trained hard for the past 12-16 weeks. Trust in your training. Don’t make any new changes leading up to the Marathon. A change in shoes, socks, or even gels can cause some unexpected irritation on race day, making it difficult to finish. Rest prior to race day and stay hydrated to conserve energy.

Unfortunately, injuries still happen. I will be at the finish line to help, in case you need it. Come find me at the Jackson tent

Sesamoid Fracture for Beason has him out for 3 months. The sasamoids are small bones under the first metatarsal head & give mechanical leverage to the flexor tendons to the big toe.

The doctors at the AnkleNFootCenters specialize in all fractures of the foot & ankle. Our doctors have treated several hundred of these kinds of injuries & other foot & ankle sports injuries.

We offer in-house physical therapy, sports braces & orthotics – which allows us the return the athlete to their activities sooner.

The Chicago Podiatrists of AnkleNFootCenters.com are specialists in orthopedics and sports medicine.