Take a look at our winter newsletter for the latest information about your health. And, just for lagniappe, there’s a few fun extras in there, too!

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With the Mardi Gras Marathon and the Crescent City Classic coming up in the next 2 months, I thought I would share some information for those of you that are currently training for these races. 

Feet come in all different shapes and sizes and are prone to many problems, especially when running is involved.  Foot problems can be a major deterrent and interfere with your training schedule.  The foot has 3 primary essential functions when we run:

1.  It provides a solid base that plays an important role in our balance and support.

2.   It helps with shock absorption- their flexibility helps to minimize impact when the foot hits the ground.

3.  It propels you forward – in addition to its role as a flexible “shock absorber,” the foot stiffens at a certain point in the running cycle to help move you forward.

Physical therapists often see foot problems related to the way in which a runner’s foot is built:

 • A very flat foot typically has too much mobility and not enough support. Individuals with flat feet (low arches) are often more at risk for pain in the tendons on the inside of the ankle, pain on the inside of the knee, or pain in the arch of the foot near the heel (plantar fasciitis).

• A foot that is too stiff usually has a high arch and is likely to be poor at absorbing forces from running. Pain in the arch and heel (heel spurs and plantar fasciitis) can result from poor shock absorption. If the foot is poor at absorbing shock then that shock often affects the individual’s low back, knees, or hips.

Common Solutions

Proper shoe choice is important for the most efficient foot function:

• Individuals with poor shock absorption (stiff feet with high arches) typically need more cushion in their shoes.

• Those who have highly flexible feet (usually low arches) often require a stiffer shoe with more support and control.

 •People who have more severe problems may be candidates for orthotics (shoe inserts designed to support weak or ineffective muscles or joints and to provide necessary mobility)—either purchased over-the counter or customized.

Other Reasons for Foot Pain

 While we have no control over whether we have high or low arches, there are a variety of things you can do to reduce the risk of running-related foot pain:

 • Start slowly and increase your runs in increments – both in distance and speed.

 • Address pain and discomfort as soon as it appears – with ice, rest, or by modifying your training program. Ignoring symptoms is a sure way to develop a permanent or recurring problem.

 • Choose your running surface carefully. Hard surfaces, uneven terrain, and too many hills can lead to problems. Again, build up to them slowly if these surfaces are part of your running goal.

 • Consider other types of endurance exercises to give your feet a rest and to provide a better balance to your fitness routine.

 • Keep an eye on skin issues such as redness or blisters.

How a Physical Therapist Can Help

Physical therapists can provide a detailed analysis of your feet and running style to help you prevent and treat the foot problems that often result from running.  Physical therapists are experts at analyzing a body’s structure, alignment and movement. For foot pain, this involves a detailed examination of your foot and how it relates to the rest of your body.  The staff at Superior Rehabilitation is trained in prescribing proper footwear and orthotics when indicated for an individual having foot problems.  Recommended modifications to get back to running after an injury may include special exercises to improve strength and muscle balance as well as proper shoe choice.

If foot pain is interfering with your quality of life, please give us a call to set up a free consultation to see if physical therapy is appropriate for your condition.    

Shopping Without Dropping

Shopping during the holidays can be an all day event and exhausting overall. Wearing
comfortable shoes when shopping, preferably walking or running shoes, can help
increase your comfort and prevent ankle and foot pain that can result from wearing high
heels – especially on hard surfaces, such as the floors in shopping malls.

If shopping for a lot of gifts and/or for a long period of time, be sure to lighten the load
with frequent trips to the car to drop off purchases. This will provide some additional
exercise and relieve the stress on your back muscles. Also, consider using a shopping
cart or getting help to carry packages to your car.

You can ease the physical and mental stress of shopping by planning ahead, creating a
list of your intended purchases, and avoiding prime shopping times to decrease wait
times that can increase or exceed standing/walking time tolerances.

Here are some tips on the proper and safe way to balance your holiday shopping:

• Distribute the weight of shopping bags equally on both sides of your body.
• Consider carrying a small backpack rather than a heavy purse.
• Distribute the weight of shopping bags equally on both sides of your body.
• Consider carrying a small backpack rather than a heavy purse.

Before You Lift

Here are some tips on how to safely lift heavy holiday packages:

• Test an object’s weight before attempting to lift heavy packages or luggage. Try
  pushing it with your foot. If it seems too heavy then take smaller loads, which are
  less likely to strain your back and are easier on arm and shoulder muscles.
• Keep the load close to your body when lifting.
• Ask for help or use an assistive device to lift heavy objects.
• Seek help from a physical therapist if your back pain lasts more than a few days or
  gets worse.

Our staff at Superior Rehabilitation provides physical therapy services for all orthopedic and sports injuries, including those involving necks and backs. To schedule an appointment, contact us, or give us a call at (504) 887-7463. I wish all of you a safe and pain-free Holiday season!