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Town Center Foot & Ankle
6510 Town Center Dr. Suite C Clarkston, MI 48346
Dr. Wilusz Blog
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Making running part of a workout routine leads to better physical stamina and a more positive state of mind-but a detrimental foot injury can quickly stop runners in their tracks. Keeping feet healthy and pain-free can go a long way toward ensuring that every run is enjoyable, for both experienced runners and those just starting out. Following a few simple steps provided by theAmerican Podiatric Medical Association (APMA), before hitting the trail or treadmill, can keep foot and ankle injuries at bay.
"Some of the most common running-related foot injuries that today's podiatrists treat are arch pain, tendonitis, and blisters," said APMA president . "However, if runners can take just a few minutes to stretch properly pre-workout, select appropriate footwear, and see a podiatrist immediately when foot pain occurs, many of these ailments can be avoided entirely." In order to get the most out of each run without falling victim to injury, APMA recommends the following: Select a good running shoe: According to Karen Langone, DPM, president of the American Academy of Podiatric Sports Medicine (AAPSM), the most important running tip is proper shoe selection. "A running shoe purchase is dependent upon the type of foot and function of the foot for the individual. Runners should research shoe construction and keep in mind that footwear can vary in size from one manufacturer to the other," she said. APMA has recently given several running shoes its Seal of Acceptance for allowing proper foot function, including models made by Puma, Mizuno, Asics, Reebok, Avia, and Ryka. A sports medicine podiatrist can help aid in the footwear selection process if needed. Select good socks: Runners should always fit shoes with the socks that they plan on wearing during a run. Socks should be made of a poly-cotton blend that pulls moisture from the skin, fit well, and be comfortable when worn with a running shoe.
Stretch out and build momentum: Before a run, begin by warming up and gently stretching for 5-10 minutes, focusing on lower leg muscles. Amateur runners should start with short distances,
increasing distance over time to help prevent injury. All runners should begin every workout slowly, as this allows the body to warm up further and decreases the chance of muscle strain. Runners should also focus on keeping both the feet and entire body relaxed, avoid tensing or cramping toes, and run with a gait that feels the most natural. Cease running immediately if any pain is experienced. Cool down and rest: After reaching the end of a running workout, cool down and stretch for about 10 minutes. Submerging the lower extremities in an ice bath after longer runs can reduce muscle soreness, as can the use of a self-massager designed for post-athletic activities (Health Enterprises Therapeutic Hot & Cold Foot Massager has the APMA's Seal of Acceptance). Muscle pain is common after exercise, and minor injuries may be treated with the RICE regimen (rest, ice, compression, elevation). However, if pain does not resolve itself after several days-or returns immediately upon resuming exercise-runners should seek out care from an APMA member podiatrist immediately. Frequent runners should see a podiatrist on a regular basis to maximize any running program and prevent serious injury. |
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This past Friday and Saturday, Dr. Wilusz and staff set up shop at the "Brooksie Way - Half Marathon Fitness Expo". This year the expo was located in the beautiful Oakland University Rec Center. The theme of this year's event was Body Mind Soul "to reflect the vast array of vendors from different areas of health, fitness and wellness."
A former marathon runner, Dr. Wilusz was able to meet with people Friday evening and all day Saturday. He was able to educate many of the runners on causes of foot pain, as well as general foot and ankle health - especially geared towards runners. While in attendance, we were also able to raffle off 3 pair of free orthotics. If for whatever reason you missed this year's event, please be sure to mark your calendar next year as this event supports a great cause. And best of all, it's FREE!
Finally, we'd like to thank the event organizers! Brooksie Way is always one of our top expos as it is well attended and very well put together.
Peripheral Arterial Disease, also known as P.A.D. is a common circulatory problem in which narrowed arteries reduce blood flow to your legs. These narrowed arteries can be due to artherosclerosis or "hardening of the arteries". The problem occurs when plaque builds up on the walls of the arteries, causing them to become narrower and stiffer, thus reducing blood flow. The American Heart Association’s Heart Disease and Stroke Statistics published in 2004 reports P.A.D. affects at least 8 to 12 million Americans and the prevalence increases with age. Often, the early detection of P.A.D. can be an indication of potential plaque build up in other arteries. If you experience any of the following, it might be in your best interest to have a Doppler/ABI.
Early warning signs are:
1. Calf, thigh, foot, and/or buttock pain with walking, relief after rest
2. Foot sores or leg wounds that do not heal quickly
3. Loss of hair in lower extremities
4. Formation of gangrene on the leg or foot
Football season is among us! The lockout is over and the Lions (gasp), are turning some heads with a successful finish to the 2010 season as well as their off season acquisitions. One of those acquisitions, first round draft pick Nick Fairley hobbled off the field Monday with an undisclosed left foot injury. X-Rays came back negative, revealing no significant injury however; the player was seen wearing a walking cast. Today Nick Fairley is visiting a foot specialist in Charlotte, North Carolina for a second opinion.
There have been numerous concerns over the extent of the injury because of the walking cast. That being said, there are many clinical indications for using such a device. Different uses can range from a foot fracture to an ankle sprain to tendinitis. At this point - as a die hard myself - let’s hope it’s minor!
How to Protect Yourself
Take precautions against sun exposure every day of the year, especially during midday hours (10:00 a.m.–4:00 p.m.), when UV rays are strongest and do the most damage. UV rays can reach you on cloudy days, and can reflect off of surfaces like water, cement, sand, and snow.
- Seek shade, especially during midday hours.
- Cover up with clothing to protect exposed skin.
- Wear a hat with a wide brim to shade the face, head, ears, and neck.
- Wear sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible.
- Put on sunscreen with sun protective factor (SPF) 15 or higher, and both UVA and UVB protection.
- Avoid tanning beds and sunlamps. The UV rays from them are as dangerous as the UV rays from the sun.
Skin Cancer Guide (ABCs)
The key to beating skin cancer is by identifying cancerous growths at their earliest onset. To help with this, the ABC Skin Cancer Guide has been developed.
Asymmetry - Asymmetry can be assessed by comparing one half of the growth to the other half to determine if the halves are equal in size. Unequal or asymmetric moles are suspicious.
Border - If the mole's border is irregular, notched, scalloped, or indistinct, it is more likely to be cancerous (or precancerous) and is thus suspicious.
Color - Variation of color (e.g., more than one color or shade) within a mole is a suspicious finding. Different shades of browns, blues, reds, whites, and blacks are all concerning.
Diameter - Any mole that has a diameter larger than a pencil's eraser in size (> 6 mm) should be considered suspicious.
Elevation - If a mole is elevated, or raised from of the skin, it should be considered suspicious.
Sunscreen Myths
There are many misconceptions out there regarding sunscreen that we'd like to clear up this month. Please read the following if you have any unanswered questions:
- If it's cloudy, you don't need to worry about sunscreen.
No. Up to 80% of the sun's ultraviolet rays can pass through the clouds. In addition, sand reflects 25% of the sun's rays and snow reflects 80% of the sun's rays.
- Applying sunscreen once per day is enough.
No. Sunscreen should be applied every two hours -- even more if you're swimming or sweating a lot. Even so-called "water-resistant" sunscreens may lose their effectiveness after 40 minutes in the water.
- The new SPF 90+ sunscreens are better than SPF 30 sunscreens.
Not much. Ultra-high SPF claims are mostly marketing gimmicks -- they don't provide an significant amount of additional protection. SPF 30 sunscreen blocks 97% of UVB rays, which is enough for most situations.
- Using sunscreen is enough to prevent skin cancer
No. Studies show that applying sunscreen every day can indeed reduce the formation of actinic keratoses (also called solar keratoses), which can develop into the more serious squamous cell skin cancer. However, other ways to protect yourself from the sun are even better -- and at upwards of $10 per tube, using high-quality sunscreen in the proper manner can be very expensive. So what's the alternative? Simple: just stay out of the sun in the middle of the day. If you're at the beach, use an umbrella. Minimally, wear a wide-brimmed hat and a shirt. according to a 2009 survey of 1,000 adults, almost one-third of all Americans don't use sunscreen at all and 69% report using it only occasionally
FACT
- According to a 2009 survey of 1,000 adults, almost one-third of all Americans don't use sunscreen at all and 69% report using it only occasionally
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