No, I didn’t really run with them.  If anything, I ran after them.  On Saturday January 14, 2012, I had the honor of serving on the medical team for the US Marathon Olympic Trials held in Houston.  The best runners in the United States gathered to vie for being the top three men and women to represent the USA Olympic Marathon Team this summer in London, England.  I treated many of these runners and talked with their coaches and found out how they take care of themselves after a race.  The answer came down to a pneumonic, PRICEMS.  This simple phrase can save you from a lot of pain and get you back running quicker.

Protection from further injury:  Walking as normal as possible will help keep from causing irritation in other areas of your body.  If you are limping, you need to rest your injury and see your local podiatrist.

Rest:  Pain is your body’s way of telling you that you are doing something you shouldn’t be doing, like further running the next day.

Ice:  It helps to decrease pain and swelling.  Place ice in a waterproof bag or use reusable ice packs and apply it directly over the injury site.  Apply the ice for 20-30 minutes three times a day.  Do not apply the ice directly to the skin; use a wash cloth or a small towel to protect the skin from damage.  Do not use ice when you sleep, as this may cause further damage not only to the skin but to the nerves in the foot.  Application of ice may sting or burn for 2-3 minutes which is to be expected then it will help to numb the area.

Compression to squeeze swelling from the foot or ankle injury:  Use an elastic bandage and apply gentle pressure to the area starting just behind the toes to a few inches above the ankle, or see your podiatrist as soon as possible to apply it in the correct manner.  You need enough pressure to help reduce the swelling; however, make sure it’s not so tight to slow the circulation.  

Elevation to help slow or minimize of the swelling to the site:  Remember, the foot and ankle are the lowest parts of your body, and to reverse swelling will require elevation.  We recommend elevation of the foot above the level of the heart by placing the foot on a couple of pillows while lying flat.

Motion or stretching an injured muscle:  Gentle stretching of a tight muscle will aid in recovery.  Never stretch to the point of pain. Hold your stretches for 25-30 seconds.  Proper form is a must, and your foot and ankle specialist can assist in showing you the exact form.

Strengthening an injured muscle, tendon or ligament:  Specific injuries are associated with strength problems. The injury will return if the underlying weakness is not corrected.

Depending on the injury and the severity, your foot specialist may recommend therapy, strapping, or anti-inflammatory medications.  X-rays and an MRI or other tests may be needed to help diagnose the exact problem.  Pain to the foot or ankle that lasts for more than 2-3 days following a marathon needs to be evaluated by your podiatrist.

Dr. Jeffrey Bowman, being a former runner, has a few marathons under his belt and can speak to your specific problems with experience.  Contact us at www.houstonfootspecialists.com or by calling 713-467-8886.

For many athletes and weekend exercise warriors, winter is a time to continue their cardiovascular health. Many partake in winter sports such as snow sledding or skiing, snowboarding, rough-and-tumble ice hockey or casual ice skating. Yes, winter provides a fast track for fun, but exposes the body to injuries, especially to foot and ankle injuries.

Some of the common winter and snow sports injuries related to the foot and ankle include:

    •    Frostbite – The symptoms of frostbite include skin-color changes, from blue to whitish, feeling of burning or numbness.

    •    Blisters – Friction in winter sports footwear often cause blisters.

    •    Neuromas – Enlarged benign growths of nerves between the toes are caused by friction in tight footwear and can result in pain, burning, tingling, or numbness. Neuromas require professional treatment, including an evaluation of skates and boots, from a podiatric physician.

    •    Sprains and strains – The stress of skiing and skating can result in sprains and strains of the foot and ankle. They can be treated with rest, ice, compression, and elevation (RICE). If pain persists, seek medical attention from a podiatric physician.

    •    Subungal Hematoma – Pressure in the toe box of a ski or skate can cause bleeding under the toenail known as a subungal hematoma.  Such a condition should be treated by a podiatric physician to prevent the loss of a toenail.

Podiatric physicians recommend properly fitted shoes or boots to prevent winter and snow injuries. With planning, adequate preparation and proper equipment, most injuries common to winter and snow sports can be prevented.

    •    Maintain an adequate fitness level all year round. This is the best way to avoid many sports-related injuries in winter.

    •    Never participate in winter sports alone. Use a buddy system.

    •    Warm up thoroughly before activity. Cold muscles, tendons and ligaments are vulnerable to injury. Make sure to cool down thoroughly afterwards as well.

    •    Wear several layers of light, loose and water-and-wind-resistant clothing for warmth and protection.

    •    Wear proper footwear that provides warmth and dryness, as well as ample ankle support.

    •    Wear appropriate protective gear, including goggles, helmets, gloves, and padding.

    •    Wear a blend sock that ‘wicks’ sweat away from the skin. Consult your podiatric physician for recommendations.

    •    Drink plenty of water before, during and after sport.

    •    If your feet get wet, move to a warm/dry environment. The skin tissues of wet, cold feet are in danger of freezing (frostbite).

If you have any questions on proper winter sports footwear or anything else foot or ankle related, please contact us so that we can answer them for you.