Dr. Peter Wishnie explains the benefits of stretching in this video. Incorporating a stretching routine into your life will make you a healthier person, better athlete, and all around make you feel better. In order to prevent injuries, especially running injuries, it is essential to perform stretching exercises.
Wednesday, March 21, 2012
Monday, January 30, 2012
Runners Knee Could Be Caused By Your Feet
Do your knees hurt while you're running?? You may not have thought, but it could be caused by your feet! Dr. Wishnie, podiatrist and active runner, explains what causes runner's knee and how you can treat and prevent it.
Wednesday, January 11, 2012
Heel Pain Can Be a Calcaneal Stress Fracture!
Not all heel pain is plantar fasciitis, you may have a calcaneal stress fracture!
Got Heel Pain? Give me a call!
How to Train for a Marathon or Race
Dr. Peter Wishnie, an active runner, is also a podiatrist in Hillsborough and Piscataway, NJ. Dr. Wishnie just completed his first half marathon injury-free and in this video he describes how you can too. In order to have a successful race you need to make sure you have the right equipment, such as shoes and orthotics, but you also need a trained body!
Wednesday, October 19, 2011
Running Shoes 101: Things you need to know before you purchase your shoes.
Things to consider:
1) Size of your foot: Let’s begin with your foot. Don’t assume that you know the size of your foot.
Have the running shoe store person (RSSP) measure you preferably towards the end of the day, when your feet are the largest from standing on them all day. Your toes should NOT reach the end of the shoes. You should be able to place your thumb at the end of your longest toe and the shoe should end there. If the shoe is any shorter, you will end up with blisters, hammertoes and black toenails. (More about those things in future blogs). When I say RSSP, I do not mean the sales person. I mean go to a certified running store that is owned by someone who runs and can fit you properly.
2) What is the shape of your foot? : Don’t guess about this. You probably will be wrong. Ask the RSSP or a qualified podiatrist or pedorthist to explain to you the shape of your foot in both the weight bearing and non- weight bearing positions. One of the most important things you have to keep in mind….The shape of the shoe MUST fit the shape of your foot. This is not negotiable!!!!
3) $$$: Money is important, but as a runner, you have chosen a relatively inexpensive sport. The only main expense is your shoes, unless you want to be a fashionista. Bad, inexpensive shoes can cost you more money in the long run, especially if you get injured. However, that being said, a good running shoe does not have to cost you and arm and a leg. The average cost of a good running shoe will be in the $90-$125 price range. There are a myriad of brands, styles and prices to choose from. Don’t be “lured in” by a name brand that someone else has told you about. This is only the beginning of your “shoe trek” and you want to keep all of your options open.
4) Be open minded. You should be more concerned with comfort and proper fit over style and color. This is a sport for you to maintain or a healthy life style. Worry about being fashion conscious at a later time.
5) Wear a comfortable, cushioned pair of socks. A sock with a poly/cotton blend is the best for everyday wear. Sweat wicking blends like Coolmaxx or Dry-weave are best for running. If you have a chronic fungal infection or itchy feet, you may like socks impregnated with silver or copper to decrease the fungus and bacteria collecting in between your toes.Leave the “thin nylon socks” for your dress shoes.
6) Lacing of the shoes: Not all of the holes in the shoes need to have the laces going thru them. Running shoes are made to be adaptable for the subtle and vast differences found in the human foot. Experience will dictate which holes to use and how snug to tie them.
7) Removable insole. This is not a negotiable item. If the insole is glued in, the shoes are usually of an inferior quality, regardless of the name brand or even the price you paid. Removable insoles will also allow you to easily insert your functional orthotics.
8) The modern day running shoe should feel great from your first few steps. However, this does not mean you buy a new pair of shoes right before race day. You should train with your new shoes for 3 weeks prior to your race, but start with your short runs and then build up your mileage.
I think this is enough information to get you started on the right foot in your search for the greatest and most comfortable running shoe.
Be open minded and if you take away only one idea from this blog that would be: The shape of your shoe MUST fit the shape of your foot! “
1) Size of your foot: Let’s begin with your foot. Don’t assume that you know the size of your foot.
Have the running shoe store person (RSSP) measure you preferably towards the end of the day, when your feet are the largest from standing on them all day. Your toes should NOT reach the end of the shoes. You should be able to place your thumb at the end of your longest toe and the shoe should end there. If the shoe is any shorter, you will end up with blisters, hammertoes and black toenails. (More about those things in future blogs). When I say RSSP, I do not mean the sales person. I mean go to a certified running store that is owned by someone who runs and can fit you properly.
2) What is the shape of your foot? : Don’t guess about this. You probably will be wrong. Ask the RSSP or a qualified podiatrist or pedorthist to explain to you the shape of your foot in both the weight bearing and non- weight bearing positions. One of the most important things you have to keep in mind….The shape of the shoe MUST fit the shape of your foot. This is not negotiable!!!!
3) $$$: Money is important, but as a runner, you have chosen a relatively inexpensive sport. The only main expense is your shoes, unless you want to be a fashionista. Bad, inexpensive shoes can cost you more money in the long run, especially if you get injured. However, that being said, a good running shoe does not have to cost you and arm and a leg. The average cost of a good running shoe will be in the $90-$125 price range. There are a myriad of brands, styles and prices to choose from. Don’t be “lured in” by a name brand that someone else has told you about. This is only the beginning of your “shoe trek” and you want to keep all of your options open.
4) Be open minded. You should be more concerned with comfort and proper fit over style and color. This is a sport for you to maintain or a healthy life style. Worry about being fashion conscious at a later time.
5) Wear a comfortable, cushioned pair of socks. A sock with a poly/cotton blend is the best for everyday wear. Sweat wicking blends like Coolmaxx or Dry-weave are best for running. If you have a chronic fungal infection or itchy feet, you may like socks impregnated with silver or copper to decrease the fungus and bacteria collecting in between your toes.Leave the “thin nylon socks” for your dress shoes.
6) Lacing of the shoes: Not all of the holes in the shoes need to have the laces going thru them. Running shoes are made to be adaptable for the subtle and vast differences found in the human foot. Experience will dictate which holes to use and how snug to tie them.
7) Removable insole. This is not a negotiable item. If the insole is glued in, the shoes are usually of an inferior quality, regardless of the name brand or even the price you paid. Removable insoles will also allow you to easily insert your functional orthotics.
8) The modern day running shoe should feel great from your first few steps. However, this does not mean you buy a new pair of shoes right before race day. You should train with your new shoes for 3 weeks prior to your race, but start with your short runs and then build up your mileage.
I think this is enough information to get you started on the right foot in your search for the greatest and most comfortable running shoe.
Be open minded and if you take away only one idea from this blog that would be: The shape of your shoe MUST fit the shape of your foot! “
Wednesday, October 5, 2011
Does Your Calf Hurt When You Walk Or Run?
Do you have an unusual amount of pain or discomfort in your calf or heel with any type of movement? Are you a runner or did you just start a new activity or job requiring a lot of time on your feet? If so, you may complain of a pulling pain when you walk or run and even while going UP stairs or a steep incline. The pain may also radiate up towards your knee and thighs. Some people may experience leg cramps with daily activities but also in the middle of the night.
These are the symptoms and activities consistent of someone who has a condition fcalled Achilles tendonitis. The “itis” means inflammation. So this in an inflammation of the Achilles tendon, which is the strongest tendon in your body. A tendon is a strong substance of fibers connecting your muscles to the bone and crosses a joint to allow for range of motion. Those with flatfeet develop a condition called equinus or an inability to fully flex your toes towards your nose. This equinus in flatfeet is due to the malalignment of the foot and the Achilles compensates for this by contracting or tightening up.
There are two main types of Achilles tendonitis – insertional and non-insertional. The Achilles tendon connects the two calf muscles (Gastrocnemius and Soleus muscles) to the heel bone (calcaneus). You have insertional tendonitis if the pain is directly on the bone in the back of the heel but if the area of non-insertional Achilles tendonitis.
This can also be associated with “heel spurs”. The body responds to the pulling of the tendon on the bone by creating new bone called a spur in the back of the heel. You may develop a bump in the back of your heel and shoes rubbing against it may aggravate this condition. This is why a lot of people with insertional Achilles tendonitis wear open-backed shoes or clogs so it doesn’t rub the bump. Podiatrists call the bump a “pump bump” or Haglund’s deformity. Those with non-insertional Achilles tendonitis may have a painful lump or large swollen mass in the tendon itself not involving the bone.
If left untreated, those with Achilles tendonitis can develop scarring, thickening and degeneration of the tendon called “tendonosis.” This is the chronic condition of tendonitis. This leaves one suffering from tendonosis prone to partial tears of the tendon and even acute ruptures of the tendon both requiring surgical repair for optimal treatment success.
So, if you have any of these symptoms do not treat it yourself. Simple stretching exercises will not alleviate your condition. In order to alleviate your condition, see your local foot and ankle specialist, whom is also a podiatric surgeon, to prevent this tendonitis from becoming a bigger problem requiring invasive treatment and months of recovery from the surgery. In addition to rest, ice, elevation, and compression, your doctor may prescribe an anti-inflammatory medication. Temporary heel lifts are also usually prescribed to offload the tendon to avoid the pull of the Achilles. Physical therapy is another treatment that is a necessity as it provides a formal program of rehabilitation and soft tissue mobilization. Once out of the heel lifts, custom orthotics are needed to maintain the new, lengthened, stretched out position of the tendon. Custom orthotics, not the over-the-counter kind, are a pair of devices always for both feet that you put in your shoes for functional restoration of normal foot and ankle mechanics and to stop excessive motion in your foot mostly from pronation or supination for those with high arches. The orthotics will correct the underlying cause of the tendon tightness. This can also help alleviate pain in other joints such as the knees, hips and even the back.
If you are feeling better but you still have persistent pain with all of the above conservative treatments, your doctor may order an MRI to further evaluate the integrity of the tendon to make sure there are no tears of the tendon. If your pain persists and no tear or rupture is present, then there are other non-invasive and minimally invasive procedures that can be done such as extra-corporeal shock wave therapy, laser treatment, radiofrequency ablation and cryotherapy.
So there are plenty of options available for pain-relief. They KEY is to catch this early and seek professional treatment as the longer you wait and the more active you are despite your pain, the more treatment it will take to get you better.
These are the symptoms and activities consistent of someone who has a condition fcalled Achilles tendonitis. The “itis” means inflammation. So this in an inflammation of the Achilles tendon, which is the strongest tendon in your body. A tendon is a strong substance of fibers connecting your muscles to the bone and crosses a joint to allow for range of motion. Those with flatfeet develop a condition called equinus or an inability to fully flex your toes towards your nose. This equinus in flatfeet is due to the malalignment of the foot and the Achilles compensates for this by contracting or tightening up.
There are two main types of Achilles tendonitis – insertional and non-insertional. The Achilles tendon connects the two calf muscles (Gastrocnemius and Soleus muscles) to the heel bone (calcaneus). You have insertional tendonitis if the pain is directly on the bone in the back of the heel but if the area of non-insertional Achilles tendonitis.
This can also be associated with “heel spurs”. The body responds to the pulling of the tendon on the bone by creating new bone called a spur in the back of the heel. You may develop a bump in the back of your heel and shoes rubbing against it may aggravate this condition. This is why a lot of people with insertional Achilles tendonitis wear open-backed shoes or clogs so it doesn’t rub the bump. Podiatrists call the bump a “pump bump” or Haglund’s deformity. Those with non-insertional Achilles tendonitis may have a painful lump or large swollen mass in the tendon itself not involving the bone.
If left untreated, those with Achilles tendonitis can develop scarring, thickening and degeneration of the tendon called “tendonosis.” This is the chronic condition of tendonitis. This leaves one suffering from tendonosis prone to partial tears of the tendon and even acute ruptures of the tendon both requiring surgical repair for optimal treatment success.
So, if you have any of these symptoms do not treat it yourself. Simple stretching exercises will not alleviate your condition. In order to alleviate your condition, see your local foot and ankle specialist, whom is also a podiatric surgeon, to prevent this tendonitis from becoming a bigger problem requiring invasive treatment and months of recovery from the surgery. In addition to rest, ice, elevation, and compression, your doctor may prescribe an anti-inflammatory medication. Temporary heel lifts are also usually prescribed to offload the tendon to avoid the pull of the Achilles. Physical therapy is another treatment that is a necessity as it provides a formal program of rehabilitation and soft tissue mobilization. Once out of the heel lifts, custom orthotics are needed to maintain the new, lengthened, stretched out position of the tendon. Custom orthotics, not the over-the-counter kind, are a pair of devices always for both feet that you put in your shoes for functional restoration of normal foot and ankle mechanics and to stop excessive motion in your foot mostly from pronation or supination for those with high arches. The orthotics will correct the underlying cause of the tendon tightness. This can also help alleviate pain in other joints such as the knees, hips and even the back.
If you are feeling better but you still have persistent pain with all of the above conservative treatments, your doctor may order an MRI to further evaluate the integrity of the tendon to make sure there are no tears of the tendon. If your pain persists and no tear or rupture is present, then there are other non-invasive and minimally invasive procedures that can be done such as extra-corporeal shock wave therapy, laser treatment, radiofrequency ablation and cryotherapy.
So there are plenty of options available for pain-relief. They KEY is to catch this early and seek professional treatment as the longer you wait and the more active you are despite your pain, the more treatment it will take to get you better.
Monday, June 6, 2011
Top 5 Running Injuries
Dr. Peter Wishnie of Family Foot & Ankle Specialists in Piscataway and Hillsborough, NJ discusses the top 5 running injuries amongst runners at the annual Hillsborough Hop 5K. Unfortunately, plantar fasciitis (heel pain) made the list.
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