Benefits of Cycling & How to Protect Your Feet!

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What are the benefits of cycling?

From the start, when cycling was first invented in the early 1900s, it has been a sport embraced by all ages. More than 100 million Americans enjoy cycling and are reaping the benefits. It doesn’t matter if you are biking to work, running errands or joining a road race, hopping on a bike is good for your body!

As far as burned calories go, cycling at a moderate to fast pace for 30 minutes can help you burn up to 300 calories. Biking is a great cardiovascular exercise that also helps strengthen your muscles. It is also a lower-impact form of exercise, which spares joints some of the stress that other types of exercise can put on your body. 

Dr. Tina Boucher, foot specialist in Meriden, CT is all about helping her active patients protect their feet. Some of the common cycling injuries she treats are: shin splints, Achilles tendonitis, sesamoiditis and foot numbness and pain. Over activity, lack of proper body alignment and poor footwear can each cause injury.

Your feet are transferring energy to the pedals in every push making proper shoes essential, even for a casual stroll through your neighborhood. If you are going to do more serious cycling, your shoes should have a stiff sole and fit snugly around your heel and the bridge of your foot. Look for ventilated uppers and avoid any shoes with loose straps or laces that could be hazardous. Also, bring your socks with you when you go to try on shoes to ensure you get the right fit.

If your feet are in pain at every turn of the pedal, take a break and come in and see Dr. Boucher. She can evaluate the cause of your foot pain and provide the right course of treatment. You can make an appointment at our podiatric office by calling (203) 238-3668 or visit us at www.centralctfootcare.com.

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Kickboxing and Feet Injuries

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Martial arts have grown in popularity over the years with people all ages as a great way to maintain fitness. Kickboxing is one style of martial that takes a great deal of training, strength, flexibility and balance. While these qualities are good things to develop, injuries do happen due to the nature of the activity and the movements involved.

What injuries can happen in kickboxing?

Feet and ankles suffer about 10% of the injuries that typically occur in martial arts. There is a lot of punching and kicking involved in kickboxing and when moves are done with the wrong technique or poor training, injury can result. Common kickboxing injuries include:

Plantar Fasciitis. This can develop due to the constant pivoting and elevation of the foot that happens when doing kicks. The supporting foot on the ground is often up on the ball of the foot, which can strain the plantar fascia over time.

Achilles tendonitis. In a single training session, a kick boxer can perform up to 500 kicks. The Achilles tendon is essential when performing kicks and can sustain overuse, resulting in tendonitis.

Sesamoiditis. The sesamoid bones are two little pea-sized bones in the ball of your foot. Due to your feet often being elevated during kicking, these bones can become irritated and inflamed.

Hematoma. With feet and legs striking targets or opponents, this is a very common injury in kickboxing. It is when bleeding develops inside your foot or leg.

For many of these injuries, simple steps such as rest, icing and elevation often allow the injury to heal on its own. Dr. Tina Boucher, a foot specialist in Meriden, CT warns that any persistent pain or problem should be seen immediately. The injury may be more serious that you can see and more aggressive treatment may be needed before it gets even worse. Make an appointment by calling our podiatric office at (203) 238-3668 or visit us online at www.centralctfootcare.com.

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Symptoms & Treatment For a Broken Toe

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Ouch! Have you ever stubbed your toe on the coffee table in the middle of the night or dropped something on your toe? It hurts and when it breaks, you realize what an important role that little part of your body actually plays!

There are several bones in your toes that can break and a stub, hit or trip can cause a broken toe to occur. How do you know if your toe is actually broken? Here are a few things to look for:

• Pain
• Swelling
• Bruising or discoloration
• Difficulty walking

If you are a “tough it out” type of person, it may not be the wisest action to take when it comes to a broken toe. When elevation, ice, rest and medication does not work or if you have severe pain and cannot walk, it is time to get it looked at. Dr. Tina Boucher, foot specialist in Meriden, CT regularly treats athletes, dancers and regular patients who have sustained toe injuries and prompt treatment is important.

If the skin is broken near the injured toe, you are at a higher risk for infection making it necessary to be cleaned and bandaged. If the toe is bent or deformed, the fractured bone may need to be put back into place. Dr. Boucher may use buddy taping to splint the injured toe to the nearest toe, prescribe a stiff bottomed open shoe that prevents your toe flexing or casting if necessary.

It may be a small injury in the grand scheme of things but a toe injury that is not properly cared for can significantly interrupt your daily activities and halt your exercise routine. If you have a toe injury, make an appointment with our podiatric office for treatment today. Call (203) 238-3668 or visit us at www.centralctfootcare.com.

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Talking About Turf Toe

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If you have stubbed your toe in the middle of the night or had it injured during a game, you can attest to the pain such a little thing can bring! Your big toe may be small when compared to other parts of your body but an injury such as turf toe can sideline any athlete or weekend warrior.

Turf toe is a big toe injury that occurs when the big toe joint is hyper-extended. It can happen when the toe is jammed suddenly or through a repetitive pushing off action such as what happens when running or jumping. It is a very common injury seen in football players who play on artificial turf, hence the name of the injury. Dr. Tina Boucher, foot specialist in Meriden, CT sees turf toe occur in other as well such as: gymnastics, dance, basketball, soccer and wrestling.

Turf toe is actually a sprain to the ligaments around the big toe joint. Common symptoms associated with turf toe include:

• Pain
• Swelling
• Tenderness
• Limited movement of the big toe joint

Continuing to engage in activity or play sports with this injury will only cause it to worsen. It is important to treat turf toe at the onset to get you back in the game quickly. Dr. Boucher offers patients with turf toe several effective treatment options that include: anti-inflammatory medications, rest, icing, compression, elevation, taping and change of footwear.

Contact our conveniently located podiatric office and make an appointment if you feel you may have suffered a turf toe injury. Call (203) 238-3668 or visit us at www.centralctfootcare.com.

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Staying Fit in Winter – Dangers in the Gym

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If you frequent a local gym, do you know of the hidden dangers that may be lurking? Here are a few important things Dr. Tina Boucher, foot specialist in Meriden, CT warns that you need to be aware of:

Contagious bacteria – Staph infections can spread from shared equipment, towels, mats and locker rooms. Even a small cut or scrape can allow bacteria to enter and cause an infection. Cover any small injuries you may have, wipe down equipment before using it and always wear shoes in locker rooms.

Weight training woes – Most gyms offer some high intensity classes that draw people in who are eager to get fit. Problems can arise when you are not fit enough to keep up with the instructor or hold proper form when lifting weights. Straining your neck, shoulders and back can lead to serious injury. Find a class suitable to your fitness level and work your way up.

Mystery Machines – Walking into a gym and seeing all the equipment and machine options can be intimidating. Trying to pretend you know what you are doing when you don’t can lead to serious injury as well. Form and technique is very important to make exercise safe and effective so ask an employee or a veteran gym member how to use machines properly.

If going to the gym has exposed you to one of these dangers and you are experiencing foot or ankle pain or a fungal infection, get treatment from Dr. Boucher right away. Call our podiatric office at (203) 238-3668 or visit us online at www.centralctfootcare.com.

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Breaking Down Barefoot Running

Friction Blisters on Human foot due to running barefoot. (Photo credit: Wikipedia)

Among the many fads and fashion statements that cycle through, a fairly controversial one has been that of barefoot running. It is controversial because there are two fighting sides to the issue. There are groups that fully support and encourage barefoot running as the only true way our feet were supposed to run. Others, however strongly oppose this activity for the reasons of foot health and injury.

The bottom line is that foot health is extremely important and needs to be a priority. If you are interested in barefoot running, you need to know the facts being given on both sides and make an educated decision that ultimately will keep feet safe in the long run.

The Pro’s

Some studies have shown that barefoot running can actually prevent injury and improve and enhance a runner’s stride. Supporters suggest that it encourages you to land on your forefoot, which helps strengthen your arch as a shock absorber. Barefoot running may work smaller muscles in your body that help improve balance and also strengthen muscles and ligaments in feet.

The Con’s

The underlying negative is that barefoot running can put foot health at risk. Feet can be exposed to dangerous debris such as glass and sharp rocks. Blisters and calluses can form from running without protective cushioning. Common injuries seen in podiatric offices from barefoot running include plantar fasciitis, Achilles strain and abrasions.

Before your bare feet hit the pavement, listen to trusted experts such as Dr. Tina Boucher, foot and ankle specialist in Meriden, CT. She can provide a thorough foot analysis and help decide if this activity is right for your foot health. To schedule an appointment or find further information, call our office at (203) 238-3668 or visit us at www.centralctfootcare.com.

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Following Up on Flatfeet

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Feet are just one of those things that we often don’t pay any attention to. Until they hurt that is. Is that true with you? They take us everywhere we want to go, help us do every activity we are involved in, but are often neglected and taken for granted! When pain arises, it can literally stop us in our tracks and make us realize the importance of taking care of our feet.

A common foot problem that some people face is flatfeet. They are usually associated with pronation, which is when there is a leaning inward of the anklebones. Many have no pain or problems with their flatfeet. Flatfeet are also normal for infants and young children, as arches are not yet developed.

When pain is present

Painful flatfeet are also known as adult-acquired flatfoot deformity (AAFD). The pain arises due to weakening or wear and tear on the posterior tibial tendon which helps support your arch. This tendon can become inflamed, stretched and even torn. Painful flatfeet can arise after an injury in some cases as well.

Interested to know if AAFD might be in your future? Aside from aging, the presence of obesity, rheumatoid arthritis, diabetes, traumatic injury and high impact sports can all contribute to having AAFD. If you experience the symptoms of pain in your heel or arch and swelling on the inside of your ankle, it is time to get help. Toughing it out might feed your pride but it may also leave you with chronic pain and disability. No one wants that!

Good news!

There is help if you suffer with painful flatfeet. Dr. Tina Boucher at Central Connecticut Footcare Center can create a treatment tailored specifically for your flatfeet. There are many conservative options to treat your pain such as anti-inflammatory medicines, icing, taping, bracing and physical therapy. Custom orthotics may be very effective in alleviate your symptoms as well. Don’t suffer with pain from flatfeet any longer than you need to. Call Dr. Boucher (203) 238-3668 or visit our website at www.centralctfootcare.com and find relief.

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Capsulitis: Take Time Now and Get it Treated

Right knee. (Photo credit: Wikipedia)

Two bones coming together in the body form a joint. Joints are what allow the body to move. Capsular ligaments surround the joint. They are tough cord like structures that are similar in strength to tough leather. They hold the bones together in alignment and allow the joint to move within its appropriate range. Bones are tougher than ligaments and have strength more in the range of low grade steel. With ligaments holding the joint together, if a traumatic injury occurs, since the ligaments are the weaker of the two structures, they give way first. Faulty biomechanical structure can also cause stress that results in an injury.

Activities done every day may contribute to stress that leads to injury. Some of the day to day activities that you do that may be contributing factors include:

• Stooping while gardening
• Squatting down frequently
• Climbing ladders
• Working close to the ground or floor
• Wearing high heels

All of these activities force the body into a position where the toes are excessively bent and a great deal of pressure is placed on the toes. Eventually, this constant overstretching occurs and capsulitis sets in. If the aggravating activity continues the injury becomes more serious and takes longer period of time to heal.

The pain caused by capsulitis is a continual nagging discomfort. At times the pain may closely resemble that of Morton’s neuroma, making it difficult or somewhat confusing to diagnose. A clear history of prior foot injuries, complaints and activities may assist Dr. Boucher with her evaluation, so a patient should be prepared to answer questions. You should contact Dr. Boucher if you suspect you have capsulitis.

Fortunately, there are conservative treatments that should help with the discomfort. These may include:

• Oral anti-inflammatory medications
• Cortisone injections
• Topical analgesics

You need to avoid the aggravating activity as much as possible and protect your feet by wearing shoes that have a more durable sole. Avoid flip-flops, high heels, boat shoes, skimmers and flats. These shoes have flimsy soles and will not protect your feet. Call Dr. Boucher at (203) 238-3668 if you suspect you have capsulitis. A delay in treatment will worsen the condition and extend the recovery time.

References:

http://www.centralctfootcare.com/library/3763/Capsulitis.html
http://www.foot-pain-explained.com/capsulitis.html

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