Engaging in running offers numerous health benefits, but it also comes with the risk of encountering common injuries that can sideline even the most dedicated runners. One common issue is plantar fasciitis, causing heel pain. This condition is often a result of overuse or improper footwear. Regular stretching and wearing supportive shoes can be preventive measures. Achilles tendinitis, involving inflammation of the Achilles tendon, emphasizes the importance of gradual training increments and proper footwear. Prioritizing rest, cross-training, and incorporating strength exercises into one's routine can significantly reduce the risk of these common running injuries, ensuring a more enjoyable and injury-free running experience. If you are experiencing foot, toe, or ankle injuries related to running, it is suggested that you consult a podiatrist who can recommend effective treatment options.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Active Foot and Ankle Care, LLC. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our offices located in Fair Lawn, Riverdale, and Englewood, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

The metatarsophalangeal, or MTP, a joint that connects the first metatarsal to the big toe's phalanx, is vital for walking. A stiff big toe, medically known as hallux rigidus, can hinder daily activities. If conservative treatments fail, surgery becomes an option. Cheilectomy involves removing bone spurs and bony material from the MTP joint to enhance toe movement. Recovery includes wearing specialized shoes and potentially physical therapy. For severe cases, joint fusion, or arthrodesis, eliminates joint surfaces and fuses bones with wires or plates. Although toe flexibility is lost, joint fusion effectively alleviates most big toe pain, allowing a return to athletic activities post-healing. For moderate to severe hallux rigidus in less active individuals, arthroplasty or joint replacement may be considered. Arthroplasty removes bone and aligns the joint with a pin. Joint replacement substitutes the joint with an artificial one. Long-term outcomes of joint replacement require further research for informed decision-making, comparing it to fusion. For help in understanding these surgical options, it is suggested that you schedule an appointment with a podiatrist who can determine what the best approach is for you. Treatment will be based on severity, pain levels, and activity. 

Toe pain can disrupt your daily activities. If you have any concerns, contact one of our podiatrists of Active Foot and Ankle Care, LLC. Our doctors can provide the care you need to keep you pain-free and on your feet.

What Causes Toe Pain?

Most severe toe pain is caused due to a sports injury, trauma from dropping something heavy on the toe, or bumping into something rigid. Other problems can develop over time for various reasons.

Toe pain can be caused by one or more ailments. The most common include:

• Trauma
• Sports injury
• Wearing shoes that are too tight
• Arthritis
• Gout
• Corns and calluses
• Hammertoe
• Bunions
• Blisters
• Ingrown toenails
• Sprains
• Fractures (broken bones)
• Dislocations

When to See a Podiatrist

• Severe pain
• Persistent pain that lasts more than a week
• Signs of infection
• Continued swelling
• Pain that prevents walking

Diagnosis

In many cases the cause of toe pain is obvious, but in others, a podiatrist may want to use more advanced methods to determine the problem. These can range from simple visual inspections and sensation tests to X-rays and MRI scans. Prior medical history, family medical history, and any recent physical traumatic events will all be taken into consideration for a proper diagnosis.

Treatment

Treatments for toe pain and injuries vary and may include shoe inserts, padding, taping, medicines, injections, and in some cases, surgery. If you believe that you have broken a toe, please see a podiatrist as soon as possible.

If you have any questions please feel free to contact our offices located in Fair Lawn, Riverdale, and Englewood, NJ . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Achieving a beautifully pointed toe is a hallmark of grace in ballet, and dedicated foot stretches can significantly contribute to this desired aesthetic. Begin by sitting with your legs extended and gently flex and point your toes, emphasizing the extension of each digit. A towel stretch proves effective, which is done by looping a towel around the ball of your foot and gently pulling it towards you, feeling the stretch along the arch and toes. Rolling a tennis ball beneath the arches and toes massages and improves flexibility. Additionally, the seated toe stretch involves sitting back on your heels, elongating the toes, and fostering a deep stretch. Practicing these stretches regularly enhances the flexibility and strength of the foot's intrinsic muscles, contributing to a more refined toe point. Incorporating these targeted stretches into your ballet warm-up or cool-down routine can cultivate the suppleness necessary for achieving that coveted, elegant toe point on stage. If you would like additional information about effective foot and toe stretches, it is suggested that you confer with a podiatrist.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Active Foot and Ankle Care, LLC. Our doctors will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first to determine if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous exercise, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions, please feel free to contact our offices located in Fair Lawn, Riverdale, and Englewood, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.