Archive for May, 2010
WALK YOUR WAY TO BETTER HEALTH
If someone told you there was a way to exercise that doesn’t require a pricey gym membership or athletic skill and is actually relaxing, what would you say? No doubt, the answer would be, “Sign me up!”
Walking is the singular most popular form of exercise, but may be taken for granted since it is an act that many of us do each day without considering it an aerobic activity. However, the results of walking are physically rewarding–leading to a trimmer body and enhanced general health.
One of the wonderful aspects of starting a walking routine, known as exercise-walking, is that it can be done almost anywhere and at any time, regardless of weather. You can walk to the store, in a mall, around your neighborhood, with your dog, with a group of friends, or on your own. In addition, it is a great form of exercise for those who have a long history of inactivity, problems with obesity or who simply don’t like strenuous activity.
Before you get started on your new walking routine, Dr. Milkie recommends finding sensible, comfortable walking shoes to ensure proper foot health. Wear thick, absorbent socks and footwear that is stable from side to side and well-cushioned. Since buying shoes is the only real monetary investment you need to make for your walking regimen, don’t try to cut costs. Buy your shoes for quality, comfort and fit.
If you are free of any serious health problems, then your walking routine is ready to hit the road immediately. Dr. Milkie suggests a checkup if you are over the age of 60, have a disease, disability or are taking medication. A medical exam is also recommended if you are 35 to 60, substantially overweight, easily fatigued, an excessive smoker, or physically inactive.
Dr. Milkie has a few tips for getting started. Begin by taking 20 minute walks, moving at your own pace but brisk enough to make your heart beat faster. Walk with your head and back straight and stomach tight, keeping your legs out front and knees slightly bent. As you are walking, try to land on the heel of your foot and roll forward to push off on the ball of your foot. Don’t forget to cool down by stretching at the end of each session.
What Is a Stress Fracture of the Foot?
Posted by xmlrpc in Sports & Athletics on May 16, 2010
A stress fracture is an incomplete crack in the bone caused by overuse. A foot that is not structurally sound is prone to developing stress fractures. Even a normal foot can easily develop a stress fracture from repetitive use. Symptoms may include pain, redness and swelling.
STATISTICS:
• 0.7-15% of athletics injuries are stress fractures
• Track athletes have the highest amount of stress fractures
• The first metatarsal accounts for 10% of metatarsal stress fractures
• The second, third and fourth metatarsals account for 90% of metatarsal injuries
• There is a decrease in the incidence of stress fractures in men with lean body mass
• 8.8% of stress fractures occur in the metatarsals
• 25.3% of stress fractures occur in the tarsal bones
• 0.9% of stress fractures occur in the sesamoids
• 28% of stress fractures occur in the calcaneus
CAUSES OF STRESS FRACTURES:
• Overuse or strain of the foot
• Medical conditions such as osteoporosis
• Medications such as steroids
• Sudden increased activity level
WHAT CAN YOU DO?
• Use cold compresses or ice
• Get complete rest
• Elevate the feet
• Stay off your feet
WHAT WILL A PODIATRIC PHYSICIAN DO?
• Perform a physical examination
• Perform x-ray evaluation and future exams as needed
• Immobilize or cast the foot/leg
• Prescribe custom orthotics for long term control and prevention
• Prescribe medications when indicated