Connect with us

Fitness

Avoid injuries with the right athletic shoe

Running, hiking, and leisurely evening strolls around the neighborhood all require specific shoes to prevent injury and keep you active.

Published

on

Photo by Jakob Owens from Unsplash.com

Warmer weather and longer days increase outdoor activities. If you are participating in a single activity more than two times a week, consider purchasing a shoe designed for that activity. Running, hiking, and leisurely evening strolls around the neighborhood all require specific shoes to prevent injury and keep you active.

“When selecting a pair of athletic shoes, wait until the end of the day to try on shoes,” states orthopaedic foot and ankle surgeon and AAOS spokesperson Lew C. Schon, MD, FAAOS. “This is helpful because your feet swell throughout the day. This will ensure you better gage the right fit. Also, try on both the left and right shoe and tie the laces to ensure they both fit correctly.”

According to a 2018 study by the Journal of Foot and Ankle Research, only 28 to 37% of people are wearing proper fitting shoes of the right length and width.

The American Academy of Orthopaedic Surgeons (AAOS) suggests the following when selecting new footwear:

  • When possible, shop at a store that caters to the sport in which you participate. If this is not possible, do some research before shopping to find out what type of shoe is most appropriate for your favorite sport.
  • To ensure a proper fit, wear the same type of sock that you typically wear when you are participating in the sport for which you are buying the shoes.
  • Make sure the heel counter — the back of the shoe that holds the heel in place — adequately grips your heel to ensure stability.
  • The toe box — the front area of the shoe — should have ample room so that you can wiggle your toes. There should be at least a one-half inch space between your longest toe and the tip of your shoes.
  • When you try on shoes, walk around the store on different surfaces (carpet and tile, for example) to ensure that they are comfortable.
  • Make sure that the shoes have not been sitting on the shelf for an extended period. While the materials of an athletic shoe are designed to accommodate a lot of stress, the cushioning may become less effective over time, even without use.

“When it comes to athletic shoes, there’s more than meets the eye,” adds Dr. Schon. “Running shoes, court shoes, cleats and hiking shoes all have different features. If you plan on being active pursuing many different exercises throughout the week, a cross-training shoe may be the best choice.” When selecting a shoe for a specific sport, keep in mind the following tips:

  • Running shoes are grouped into three categories — cushioned or neutral, for runners with high arches; stability, for runners with arches that may collapse while running but need to be maintained; motion control, this shoe provides the most stability for runners who may have flat feet or a higher body weight. The best way to determine your arch is to have a professional evaluate your foot.
  • Trail shoes are designed for those who prefer to run off road. This shoe offers more stability than a normal running shoe.
  • Cross trainers easily take you from sport to sport no matter the impact or terrain. This shoe is not appropriate for someone who plans on running more than four to five miles a day.
  • Walking shoes provide stability through the arch, good shock absorption, and a smooth tread. Walking involves a heel-toe gait pattern, so you want to make sure that the shoe, and particularly the counter, is stable.
  • Court shoes include those designed for basketball, tennis, and volleyball. Court shoes have a solid tread and typically are made of soft leathers. They are designed to provide stability in all directions.
  • Cleats are designed with multiple protrusions or spikes made of steel or hard plastic that provide additional traction on grass or soft turf. These shoes are required for sports such as soccer, lacrosse, football and baseball.
  • Hiking shoes offer stability as you walk across uneven surfaces, as well as comfort and cushion in the insole to absorb the shock from various impacts. Hiking shoes also should have a good tread on the sole to keep your foot firmly planted on the surfaces that you encounter.

For more information on finding the right athletic shoe, visit OrthoInfo.org.

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Fitness

Treatment options to help overcome knee pain for sports enthusiasts

“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.

Published

on

Millions of people experience chronic pain, with knee pain among the most common. Athletes and active adults know the impact activities like running and skiing can have on their knees, but when chronic knee pain makes it difficult to do those activities, or even day-to-day tasks like walking up the stairs, people may often face challenges.

According to the journal “Cartilage,” unlike other tissues, cartilage does not repair itself and, without proper treatment, can worsen over time and become more difficult to treat. However, options like FDA-approved knee cartilage repair surgery MACI (autologous cultured chondrocytes on porcine collagen membrane) uses a patient’s cells to help repair cartilage defects and may help alleviate knee pain.

“Sports-related pain should be evaluated quickly, especially when it’s difficult to put weight on the knee, swelling occurs or there is restricted range of motion,” said Dr. Alexander Meininger, orthopedic surgeon and MACI consultant.

Justin Keys, a former patient of Meininger and avid skier, knows that the long-term outcomes of knee cartilage surgery can be worth the short-term sacrifices. After several injuries, including an ACL injury, Keys struggled with most activities except walking on flat, paved surfaces. After consulting with Meininger, Keys chose knee cartilage repair to help get back to his active lifestyle.

Keys considered whether to manage the injury as-is or choose MACI and undergo rehabilitation to potentially get back to his favorite activities in the future. He knew he could no longer use short-term relief methods and had to address his pain with a treatment to help provide lasting relief.

For athletes like Keys who want to fix knee pain, it’s important to consider these steps:

Discuss Options with Your Doctor

Patients should talk to their doctors and undergo an MRI to help assess the internal structures of the knee. Meininger recommends patients and their doctors discuss options for long-term knee restoration health, preserving function for future decades and recognizing the short-term sacrifice.

Set Yourself Up for Success

Experts like Meininger suggest patients take steps ahead of surgery to help their recovery.

“The important thing is to be as fit as possible and use the preseason months to undergo surgery and rehab,” Meininger said.

Patients can take steps to prep their home for recovery, which may include:

  • Bringing necessities down from hard-to-reach shelves
  • Moving furniture to ensure clear pathways
  • Installing shower safety handles to minimize potential falls

The Road to Rehab and Recovery

Rehabilitation takes time and everyone’s experience is unique. It can be as much of a mental challenge as it is physical. Committing to a physical therapy regime, staying hydrated and eating well are important aspects to support recovery. Patients should talk to their doctors with questions and before starting any exercises.

IMPORTANT SAFETY INFORMATION

Do not use if you are allergic to antibiotics such as gentamicin or materials from cow or pig; have severe osteoarthritis of the knee, other severe inflammatory conditions, infections or inflammation in the bone joint and other surrounding tissue or blood clotting conditions; had knee surgery in the past 6 months, not including surgery for obtaining a cartilage biopsy or a surgical procedure to prepare your knee for a MACI implant; or cannot follow a rehabilitation program post-surgery.

Continue Reading

Fitness

6 Exercise safety tips

Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Published

on

In the wake of the COVID-19 pandemic, many Americans are more aware of their health and wellness. Now, as social restrictions ease, you may find yourself stepping up your workouts, whether you’re training for an event or working to improve your game in a recreational league.

Sprains, strains and injuries can happen to even the most seasoned athletes. When you’re testing your limits, even a minor injury can alter your performance. Consider products and supports like these from the CURAD Performance Series product line, available at Walmart and Amazon, to help you get back in the game quickly and safely.

Find more resources to support your fitness journey at CURAD.com.

Keep Dirt and Germs Away

The more active you are, the harder it can be to find a bandage that stays with you all day or all game long.

Spray Away Sore Spots

Controlling mild pain can help keep you at the top of your game, and a topical analgesic works fast to heal common pain brought on by fitness and exercise, such as pain in knees, feet, shoulders and backs.

Put Pain in the Past

When recovery becomes the name of the game and pain relief is needed after daily workouts or bodily injuries. Cold packs work to heal bruises, reduce swelling and relieve headaches and general pain points while microwavable heat packs provide satisfying heat therapy to address sore and stiff joints, muscle cramps and tension.

Reduce Impact of Knee Strain

Weak, injured or arthritic knees can come from many sources, including tendonitis and a wide range of conditions that result in strain or overuse. An adjustable band can provide support for on-field sports and during workouts or everyday activities.

Manage Pain and Relieve Pressure

If you participate in endurance and strength exercises or certain sports, you may ask a lot of your joints. Kinesiology tape can be configured a multitude of ways to help reduce pain and improve blood circulation, as well as relieve tension and pressure.

Control Back Strain

When your back is strained, your body and performance can suffer. A mild or moderate sprain can benefit from strong support and compression.

Continue Reading

Fitness

Exercise can provide relief for dry, itchy eyes

A significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes.

Published

on

Photo by Quinten de Graaf from Unsplash.com

A team led by researchers from the University of Waterloo discovered that a significant increase in tear secretion and tear film stability after participating in aerobic exercise can be another remedy for relieving dry, itchy eyes. 

Every time we blink, our eyes are covered in tear film—an essential protective coating necessary for maintaining healthy ocular function. Healthy tear film comprises three layers–oil, water, and mucin–that work together to hydrate the ocular surface and protect against infection-causing irritants like dust or dirt.

When any part of the tear film becomes unstable, the ocular surface can develop dry spots, causing eye symptoms like itchiness or stinging and burning sensations.

“With so much of our activity tied to screen usage, dry eye symptoms are becoming increasingly common,” said Heinz Otchere, a PhD candidate in vision science at Waterloo. “Instead of having to use eye drops or other alternative treatments, our study aimed to determine if remaining physically active can be an effective preventative measure against dryness.”

Fifty-two participants were divided into two groups—athlete and non-athlete—to participate in an exercise session. Participants in the athlete group exercised at least five times per week, while non-athlete participants exercised no more than once per week. Researchers, which included experts from the University of Cape Coast in Ghana, performed visual examinations before and five minutes after each exercise session, where tear secretion and tear break-up time were assessed.

While participants in the athlete group showed the largest increase, Otchere says all participants experienced a meaningful boost in tear quantity and tear film stability after the exercise session. 

“It can be challenging for people to regularly exercise when the demand is there to work increasingly longer hours in front of screens,” Otchere said. “However, our findings show physical activity can be really important for not just our overall well-being, but for our ocular health too.”

The study, Differential effect of maximal incremental treadmill exercise on tear secretion and tear film stability in athletes and non-athletes, was co-authored by Otchere, the University of Cape Coast’s Samuel Abokyi, Sekyere Nyamaah, and Michael Ntodie, and Ghana’s Our Lady of Grace Hospital’s Yaw Osei Akoto. It was recently published in the Experimental Eye Research journal.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.