Preparing Your Feet for a 10K Run (Cooper River Bridge Run)

Preparing Your Feet for a 10K Run with Carolina Foot Specialists

https://www.youtube.com/watch?v=jEA0zNUIePs

Countdown is On- Cooper River Bridge Run 2015

Countdown Update... 70 days to go until the Cooper River Bridge Run!

Our beginner 10k training schedule suggests a solid 8 weeks of training. We are at a little shy of 10 weeks out from the March 28th event. What should you be doing before training begins? 

- If you are a true beginner and do not run routinely or on occasion at all we suggest you start walking once a day. Just take a stroll around the neighborhood, whatever you have time for. This will prepare your ligaments, muscles and lungs for your upcoming training. 

- Gather your gear. If you need new shoes, now is the time to get some (and make sure you get properly fitted!). The weather has been a bit chilly so make sure you have some good warm weather gear (we know thick socks are cozy, but make sure you are wearing moisture wicking material even when it is cold- you will thank us later!). If you will be doing most your runs at night grab a headlamp- safety always comes first, and it gets dark pretty early this time of year. 

- Find a training buddy. Ask on facebook, join a runners' club, visit the Bridge Run Page. The best way to train safely and to stay motivated is to have a partner (or 5!). Map your runs, know your routes and never run without an ID on you. 

Stay tuned for more tips on training, injury prevention and more with the Carolina Foot Specialists blog. Please visit here for our Cooper River Bridge Run Schedules and Training Page. 

Countdown is On- Cooper River Bridge Run 2015

The countdown is on...108 days to go until the 2015 Cooper River Bridge Run.

This is one of our favorite events of the year, but we urge participants to be prepared. The bridge run isn't a race to begin blindly- we've compiled some great reads for you as you kick off your training:

Training Schedule
Bridge Run Tips
Bridge Run Preparation Tips
Bridge Run Injury Prevention Tips
Bridge Run Injury Prevention (2)
Barefoot Running Tips
Tips for Running Up Hill

And don't forget to check out the Bridge Run Gear- great holiday gift ideas for the runners on your list!  Shop here.

Training Safely for the Cooper River Bridge Run PART 3

Hopefully these last three videos have helped you safely train for the upcoming Cooper River Bridge Run. Both Dr. Brown and Dr. Saffer know the importance of you training properly. If you have any questions about an injury you many have, you can make an appointment online HERE. 

Training Safely for the Cooper River Bridge Run PART 2

Did you have a chance to see Friday's blog post on training safely for the Bridge Run? Here's the second part and stay tuned as we will also post the final installment. 

www.carolinafootspecialists.net

Training Safely for the Cooper River Bridge Run

This is an oldie but goodie as Dr. Adam Brown of Carolina Foot Specialists sits down with Angela May from Roper St. Francis with helpful tips for the Cooper River Bridge Run. 

Kids Run & Wonderfest

WOW! The Cooper River Bridge Run is just around the corner on April 5th. The night before they host a fabulous event for the kids, the Kid's Run and Wonderfest. This event helps make fitness fun for kids and benefits local charities. Be sure that if your children are running that their shoes are ready for the run! If they experience any foot pain, call us at 843-225-5575 or 843-654-8250 to schedule an appointment. 

KID'S RUN & WONDERFEST BENEFITING CHARITIES

Hugs for Harper:

http://www.active.com/donate/hugsforharper

 

Happy Wheels:

http://www.active.com/donate/happywheels

 

Abby’s Friends:

http://www.active.com/donate/abbysfriends

 

Keys for Hope:

http://www.active.com/donate/keysforhope

Here are some tips when purchasing shoes for children:

Both feet should be measured every time you shop for new shoes since those little feet are growing. If, as is common, the feet are two different sizes, shoes should be fitted to the larger foot.

The child's foot should be sized while he or she is standing up with full weight-bearing.

There should be about one-half inch of space (or a thumb's width) between the tip of the toes and the end of the shoe. The child should be able to comfortably wiggle his or her toes in the shoe.

Have the child walk around the store for more than just a few minutes wearing the shoe with a normal sock. Ask the child if he or she feels any pressure spots in the shoe. Look for signs of irritation on the foot after the shoe is tested.

Put your hand inside the shoe and feel around for any staples or irregularities in the glue that could cause irritation. Examine where the inside stitching hits the foot.

Examine the shoe itself. It should have a firm heel counter (stiff material on either side of the heel), adequate cushioning of the insole, and a built-in arch. It should be flexible enough to bend where the foot bends at the ball of the foot, not in the middle of the shoe.

Never try to force your child's feet to fit a pair of shoes.

Shoes should not slip off at the heels. Children who have a tendency to sprain their ankles will do better with high-top shoes or boots.

www.carolinafootspecialists.net 

Achilles Tendonitis/Bridge Run 2014

The Cooper River Bridge Run is right around the corner (April 5th) and one of the more common issues that I have seen this month is Achilles tendonitis. The Achilles tendon is the largest tendon in the body and undergoes a tremendous amount of stress and strain while running. Many of you since the weather has improved this past weekend are now training on the bridge to prepare for the race. Running uphill and downhill is much different that running on flat surfaces without an incline. If you haven't stretched or trained properly you can injure yourself. Achilles tendonitis is common and can be a nagging injury if not treated properly. We recommend that you need to be evaluated by our foot specialists if you are having any tenderness on the back of the achilles tendon. This could lead to a chronic injury or worse case scenario a partial or complete tear of the achilles tendon. Initially we recommend rest, ice, NSAIDS, updating your running shoes, heel lifts, and night splints. We are able to evaluate if you have a stress fracture or even a tendon tear through our Digital x-ray and diagnostic Ultrasound both at the West Ashley and Mt. Pleasant offices.

If you experiencing any foot pain or achilles tendon issues please make an appointment at either are West Ashley or Mt. Pleasant offices so we can keep you running and prevent chronic injuries of your  feet.

Bridge Run Tip: Don't wait to get New Shoes

With the Cooper River Bridge Run only a month away, please don't wait until only a couple days before to replace your running or walking shoes...even if you plan on replacing them with the same exact pair, give it a couple of weeks to break them in properly. Just because they look the same doesn't mean they will feel the same and you may end up with blisters and more.

We are looking forward to the run and hope to see you there!

Cooper River Bridge Run Injury To Watch for: Black Toenails

If you're still training for the Cooper River Bridge Run, give yourself a pat on the back! The treacherous Charleston weather has made it difficult for many to keep to their training routine. One injury to watch for as you up your mileage is black toe also known as black toenails. Black or darkened toenails are essentially bruised nails and can result from a variety injuries or problems. Darkened nails may occur as a result of the toe hitting the end or the top of the shoe toe area. Meaning your shoes may be too small for you as well. Sometimes, the bruise can lead to a fungal nail infection.

Keep an eye on your nail and call us for an appointment. Dr. Brown has seen plenty of these in his day, so don't worry, he can help!

www.carolinafootspecialists.net 

Bridge Run Injury: Tendonitis

One of the injuries you may incur while training for the Cooper River Bridge Run is tendonitis -- an inflammation of a tendon. Tendons are thick cords of tissue that connect muscles to bone.
Achilles tendonitis, or an inflammation of the Achilles tendon, is one of the most common causes of foot or ankle pain.

Reasons:
~Improper stretching prior to exertion
~Incorrect form during physical activity
 ~Those with “flat feet,” tight tendons or arthritis, are prone to tendonitis.

What you can do at home:
Rest and ice
Stay off your foot or ankle as much as possible
Apply ice for up to 15 minutes at a time, three to four times a day.

When to visit Carolina Foot Specialists:
If the pain doesn't go away with ice and rest, or if the pain persists beyond a week, it's time to make an appointment to see us. We have an easy online appointment request.

Bridge Run 2014 TIP

Try to slightly lean forward into the up slope as you run up the bridge. Running shorter strides makes your running technique more efficient. Keep your head and eyes focused ahead, but not all the way up.

Make sure you don't lean over at the waist which may cause strain on the lower back and overworks the hamstrings. When you run up hill on the bridge try to stand tall which will engage your glutes to help power you up more efficiently. www.carolinafootspecialists.net 

Training for Bridge Run 2014

In just three months from now, the third largest 10K race (according to Active.com) the Cooper River Bridge Run will take place. And every year Dr. Saffer and Dr. Brown, along with their staff and families, will make the 10K trek over the Ravenel bridge from Mount Pleasant to Downtown Charleston together. Some walking, some running...but all having a good time doing it. Each year, they train for this event and help their patients train for it as well.

To keep up the tradition of helping runners and walkers have healthy feet for the Bridge Run, Dr. Saffer and Dr. Brown will be providing some helpful hints to stay healthy and train properly.

Here's some training tips from Dr. Andrew Saffer:

Two important factors can aid in proper training and prevention of overuse foot injuries. The first is a new pair of running shoes. As a shoe is worn over time it gradually loses its stability and cushioning, which would normally help decrease strain to the foot. Visit any of our knowledgeable running stores in Charleston to be fitted properly.

The second factor is a plan to gradually increase your mileage each week. If you are just getting off the couch and have not been very active then try a walk/jog program for the first week or two. I generally start my patients out with 3 minutes of walking and 2 minutes of jogging for a total of 15 or 20 minutes. If there are no increased aches and pains the following day then we will progress to 2 minutes of walking and 3 minutes of jogging and continue this pattern until you are able to jog for 20 minutes straight. Try to avoid consecutive training days if possible. I prefer for my patients to run 2 sessions at the same rate and distance before progressing to the next stage. A gradual increase over the next several weeks of short and long runs should have you ready for the Bridge Run.

If at any point in your training you begin to have constant aches and pains try returning to a time and distance of a previous run where no foot pain was present and try to progress at a slightly slower rate. If pain continues try taking several days off with rest and ice or see a foot specialist.
Good luck with your training. See you on the bridge!

Need a consultation? Call us

Charleston Office
843-225-5575
Mount Pleasant Office
843-654-8250at

Stretch it out!

The best way to stretch the Achilles and the attaching muscles is to put the foot against a step with the heel on the ground and slowly lean forward, feeling the stretch at the top of the calf. Repeat with a bent knee, feeling the stretch lower down toward the heel. Ideally, this stretch is done daily, before and after exercise. 

Orthotics also can help correct the anatomic alignment. With Achilles pain, the key is to get it checked out early and avoid the chronic tear.

Speaking of stretching....hope you are stretching and getting ready to run as the 37th Annual Cooper River Bridge Run on April 5, 2014 will be here before you know it. We're loving the new poster for this year! Stay tuned to our blog as we get you ready to run. 

Want to see the poster? Click HERE!