The Houston Running Chronicles

How To Keep Active When Recovering From A Running Injury

noreply@blogger.com (Dr. Andrew Schneider) — Thu, 28 Jul 2011 00:46:00 +0000

It happens to all of us at one point or another. It doesn't matter if you have the muscles and strength of LeBron James from the Miami Heat or the speed and soccer skills of Wayne Rooney from Manchester United. Sometimes there is just no avoiding it: we all suffer from a sport's injury at some point in our lives. Although avoiding injury should never be a constant concern on your runs, there are alternatives to keep you going while your body is healing should you ever end up with a sprained ankle or a stress fracture.

Michael Phelps would certainly agree, swimming is an excellent, low-impact alternative to running. As the water supports your body, your joints do not experience the same degree of stress and impact they do during a run. There's no doubt that swimming is a strenuous sport, allowing you to increase your endurance and reach your cardio fitness level just as easily as running. Besides working out, water is also frequently used for rehabilitation purposes, such as kicking your knees back and forth to build strength and increase range of motion after a knee injury or writing the alphabet with your foot to help the healing process of an ankle sprain. If you are someone who often struggles with shin splints, incorporating a swim into your training regime can help to eliminate this problem. Moreover, swimming is a total and complete body exercise, working everything from your arms and abs, down to your heels and toes.

If you are more of a land mammal than a dolphin, biking can be another substitute for running. A stationary bike is a great start following a knee injury as it enables you to adjust the resistance you're pedaling against to minimize your pain. As you heal, you can increase the resistance and adjust your speed accordingly, or even switch over to a road bike. Similar to swimming, biking reduces the amount of stress on your joints when compared to running, but can still be used to burn calories and boost your endurance.

When swimming and biking can't satisfyingly scratch your itch to run, why not try something completely different? It might not be the first thing you think after an injury, however yoga could be another new and unique alternative to running. The first thing that comes to mind when you hear the word yoga is probably stretching. Yoga exercises work to stretch and extend every aspect of your body, including your skin, your muscles, your tendons and your ligaments. All the varying yoga postures will improve the flexibility of your body and ultimately help you to avoid future muscle tears and injuries. Yoga can be utilized as a way to build strength as well. Such positions as the upward dog and downward dog require you to support your body weight with your arms. These postures are then out held for a period of time, requiring the use of your muscles to maintain your balance. The benefits of yoga will not only help you avoid injuries in the future, but will help to perfect your overall running form through improved posture.

When you do find yourself suffering from a battle wound, it can be difficult to accept the fact that you can not and should not run. Furthermore, that runner's high, the natural endorphins our bodies create when we run for long distances, can allow us to easily ignore even our most excruciating pains. As addictive as the runner's high is, I urge you to listen to your body! You will know better than any doctor in the world when something is not right. When your body is sending you signals to take it easy, don't ignore them. For example, what started out as three to six weeks off may quickly escalate into a year's worth of recovery time if you push yourself past your limits. What begins as a partial ACL ligament stretch in the knee could develop into a complete tear with accompanying meniscus damage.

No matter what, always stay positive! Don't forget that you will bounce back from an injury, just like you always have in the past. As long as you have the desire and drive to run, an injury will never hold you back for too long.

How Music Can Help You Through A Tough Run

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 27 May 2011 01:32:00 +0000

As the summer concert season kicks off in June, Kenny Chesney’s Goin’ Costal tour will be hitting such cities as Houston and Cleveland, while Lady GaGa’s Born This Way tour will be making stops in Nashville and Orlando. Whatever your preferred taste may be, music can be an easy addition to enhance your current running regime.

Anyone who favors the use of an iPod or MP3 player will tell you that music makes their run easier. There is a great deal of psychological benefits to listening to music while running. When you hear a song you like, it boosts your mood, leading you to become excited and happy. When such a positive mental state is reached, your mind is in a place where it can best reach its optimal level of performance. In the last half-marathon I completed, I was amazed when the song “If You’re Going Through Hell” by Rodney Atkins that came on at mile 11 instantly gave me the inspiration I needed to complete the race and PR. Being in a positive mental state is a major key to success for runners of all skill levels. Let’s be honest, running is not an easy sport and anything that keeps you positive and upbeat, especially when you are just beginning your training, is going to give you the extra dose of motivation you need to continue to push yourself.

In addition to affecting your mood, listening to music gives your mind something to focus on besides how hard you are breathing or how fatigued your muscles are feeling. By immersing yourself into your playlist while you run, you can begin to forget everything else around you and completely attune your body to the rhythm of the music. Mentally engrossing yourself in the songs, you to forget how hard you are really working. Moreover, music cadence can be used as a means to pace your run. Each song has a constant, unchanging rhythm. While running, we unknowingly begin to adjust our own body rhythm and tempo to match it with the beat of the music we’re listening to. If you are looking to improve your time, simply playing songs with a greater cadence can aid you in your pursuit of a faster run. Ultimately, music will allow your entire run to flow better, improving your overall experience by keeping you focused and at pace.

Today, music is something that is extremely accessible and affordable. With the popularity of smart phones and internet radio applications, such as Pandora, you need not even own an iPod. Your playlist can be easily adjusted and edited to help you with your run. It acts as a great way to spice up your monotonous running routine simply by incorporating new, never-before-ran-to music.

Music, of course, may not be for everyone. If you have never used an iPod or MP3 player during a workout but are considering trying one, I encourage you to start by listening to a wide variety music that you find enjoyable and entertaining. As you continue, you can fine tune your music collection and pinpoint specific songs that put that bounce into your step. It can be utilized to boost your mood during your run and set your pace. It can assist you in building your endurance both mentally and physically. Why not try it out and see what happens.

Running Off The Pounds

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 17 May 2011 16:09:00 +0000

Congratulation on making the decision to become part of a wonderful community who all share the same goal to improve their health by embracing the challenge of running. No matter what your running level, this activity is an excellent addition to implement in your weight loss plan. Running is a great way to lose weight, but there are many other components that are essential to reach your ideal weight, and the ability to maintain it. Eating greens, fruits, lean protein, and avoiding processed or sugar packed foods contributes to dropping a few pounds. But most importantly, consuming fewer calories than your body burns during a day will keep you on track for your ideal weight loss.

A good place to start is to calculate your basal metabolic rate, BMR, which determines the amount of calories the body naturally burns when an individual does not exert any energy. For example, the BMR for a 25 year old female, height 5’6’’, and weight 140, is about 1,450 calories. Therefore, getting dressed in the morning, taking the stairs instead of the elevator, and engaging in your daily cardiovascular exercise are all activities that contribute for increasing the body’s ability to burn more calories. The 25-year-old female’s weight is within the healthy range for her height and age; therefore, she most likely consumes more than 1,450 calories and probably the number is closer to 1,800 calories in a day to maintain her weight. And now the big question, how many more calories can you add onto your BMR caloric amount and still lose weight? The simple answer, as previously stated, is to eat fewer calories than your body burns, so your body can begin eliminating unwanted fat that the body is currently storing.

There are many great online sources to calculate how many calories an individual consumes and burns in a day, but a simple way to avoid over-eating is to only eat when you are hungry and stop eating when you are full. However, those two methods can be very difficult to embrace when you are encouraged to consume energy gels or protein bars during or after your workouts. If you are exercising less than 2 hours, than your body probably only needs water and some sort of low sugar sports drink to replace some electrolytes. Anything more will just add on the calories, which unfortunately counteracts the whole purpose of exercising. So the next time you are about to purchase “energy” products save your self some money, and unwanted calories, by filling up a bottle of water instead.

Why Do You Run?

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 22 Apr 2011 18:51:00 +0000

Everyone has different goals and motivations when it comes to running. For Geoffrey Mutai of Kenya, the sole objective is running at top speed for 26.2 miles over grueling courses. On April 18th, he did just that at the Boston Marathon, finishing the race in 2 hours, 3 minutes, and 2 seconds, setting a new world record for the fastest time ever logged.

While the majority of the running community only dream of running that fast for that long, they too have a passion for racing and pursue their own unique challenges. But why do these individuals dish out registration fees, make time commitments to running, and sign up for races months before the race day? Every one of them has found their own, distinctive reason for why they run. Whether it’s raising money for a charity, running in memory of a loved one, or simply striving to get in better shape, your reason must be something important to you, to get you out the door on cold, rainy days, or to make you drive to the gym after an exhausting day of work. Your reason must be important enough that you can overcome adversity on the way to completing your goal.

After establishing why you run, write down goals that you will accomplish, because “a goal not reduced to writing and reviewed often is a mere wish” (Rem Jackson). And with each objective, be “SMART” (Specific, Measurable, Attainable, Realistic, and Time-bound) while writing the goals. For example, a 20-year female misses training for the sports she played during high school and wants to begin training for a half marathon 4 months away. She will likely have success because she has a specific goal of finishing a half marathon, an underlying reason for why she wants to run, and sufficient training time to be ready for the race day.

Jim Rohn has popularized the concept of the mastermind alliance and he states, “you are the average of the five people you spend the most time with.” Therefore, if there’s someone in your running group who often misses workouts or tries to encourage you to skip your planned runs, maybe it’s time to find a new running crew that shares your aspirations. Even if you don’t dream of running a 2 hour marathon, your reasons for running could be include anything from reducing stress to waking up at 6am to run with Fido.

Whatever the reasons, make it personal, write it down, and always find enjoyment during this journey!

Is Spring Training Over Yet?

noreply@blogger.com (Dr. Andrew Schneider) — Thu, 14 Apr 2011 03:13:00 +0000

After struggling early in the batter’s box this season, some have suggested that Derek Jeter should be dethroned from the top of the Yankee’s lineup. At the very least, he could have stayed in Florida a few extra days to tweak his swing mechanics. However, spring training is over for the Houston Astros players and fans are soaking up the warm weather and enjoying the magical first month of Major League Baseball.

Although baseball’s training period ended two weeks ago, runners across the country are currently in the midst of their spring training season. For those who have signed up for summer races, this is the time to keep up with that training schedule, because the balmy showers of spring can change into the pounding heat of summer overnight. In order to get the most of your race day experience, it pays to stay on top of your training.

If the warm weather has piqued your interest to sign up for a race, there are many running program available for free online. Among the most popular plans are those crafted by Hal Higdon, which provide comprehensive guidelines to help runners finish their races healthy and on pace. Whether you’re a beginner toeing the line at your first 5k or a seasoned veteran simply looking to spice up your workouts, Higdon has developed running schedules tailored to your individual needs.

Regardless of what training program you decide on, an important rule of thumb, or in the case of runners: “rule of the big toe,” is the 10% rule. Too often, novice runners get lost in the excitement of training and attempt to run too much, too soon, and inevitably find themselves injured. By implementing the aforementioned rule, you should increase your total weekly mileage by no more than 10% each week. For example, a runner is more likely to incur injuries by rapidly increasing the mileage of 2 miles 3 times a week to 3 miles 3 times a week, because the body may not be physically ready endure a 50% increase in mileage.

Over the course of training, runners may experience sharp pain in their shins, which is usually the result of overuse. Unfortunately for enthusiastic runners, the best cure is to rest and reduce mileage until the pain mitigates. But on a positive note, you may still be able to run on race day. If your event offers multiples distances, you may be able to drop down to a shorter distance race. While minor injuries are frustrating, try to keep in mind the bigger picture: resting your legs for a week or two to mend an overuse injury is much better, physically and mentally, than being on the disabled list and waiting months for a stress fracture to heal. So follow that 10% rule, get off the bench and spit out the wad of gum, because spring training is not over yet for runners!

Who Else Has Run A Marathon?

noreply@blogger.com (Dr. Andrew Schneider) — Wed, 13 Oct 2010 14:53:00 +0000

Marathon runners knows they're in good company. You all have many friends and family, colleagues, and members of your running club who also have run marathons. There are also several high-profile celebrities who have documented their marathons, such as Lance Armstrong. But did you know that Ted Koppel has also completed a marathon?

There are many others. I was informed about a great post on NursingSchools.net about 20 Surprising Celebrities who Have Run a Marathon. Go Check it out and come back and comment!

A Podiatrist's Barefoot Running Blog (Part 5)

noreply@blogger.com (Dr. Andrew Schneider) — Wed, 11 Aug 2010 23:13:00 +0000

Another short update from Dr. Randy Beckman and his experience running in the Vibram Five Fingers:

I was in the country with my wife this weekend and we decided to go for a short run, kinda slow, but in the hills. I wore the five fingers from the beginning of the run and we ran for 2 ½ miles. I certainly felt some soreness in my right Achilles after the run. It was interesting to feel more pain when going downhill vs uphill. Also, the next 2 days my feet were pretty sore, making Monday’s run difficult.

Beckman out!

You can learn more about Dr. Beckman at www.TxFootDoctor.com. I thank him for continuing to share his experiences and look forward to more.

A Podiatrist's Barefoot Running Blog (Part 4)

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 03 Aug 2010 19:10:00 +0000

Another quick update from Dr. Randy Beckman and his experience running in the Vibram Five Fingers:

Went running this weekend in the Hill country of Texas. Got in 2 pretty good runs and wore the Five Fingers for 1 mile each of the runs. No real foot/leg problems yet, except for Saturday morning early, when running in the park, I saw 1 armadillo, 6 deer, and one skunk!! Yes, I got sprayed by the skunk! After washing myself 3 times, and my clothes 2 times, I finally got the smell out. I also used a local concoction of peroxide, baking soda, and Dawn on my shoes. Will keep on running.

Beckman out.

You can learn more about Dr. Beckman at www.TxFootDoctor.com. I thank him for continuing to share his experiences and look forward to more.

A Podiatrist's Barefoot Running Blog (Part 3)

noreply@blogger.com (Dr. Andrew Schneider) — Wed, 28 Jul 2010 22:10:00 +0000

Posting a quick update from Dr. Randy Beckman and his experience running in the Vibram Five Fingers:

I’m so excited. I ran Sunday and today in my five fingers a Whole Mile!! I had to take off a week or so due to family travels but was still running in regular shoes. I ran the miles in good time with no pain. I am finding that concrete is more comfortable than grass. This morning I did feel my calves get tighter. Not like Popeye or anything, but a little tighter. Until next time,

Beckman out!

You can learn more about Dr. Beckman at www.TxFootDoctor.com. I thank him for continuing to share his experiences and look forward to more.

A Podiatrist's Barefoot Running Blog (Part 2)

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 09 Jul 2010 14:00:00 +0000

The series by Houston Podiatrist Dr. Randy Beckman, who runs Spring Branch Podiatry, on his experience with barefoot running in the Vibram Five Fingers continues:

Got back from a long weekend at the beach where I had 2 great runs on the beach followed by two half-mile finishes with the Five Fingers.

Saturday July 3rd – I ran 4.5 miles on the beach and ½ mile on asphalt with the Five Fingers. I felt pretty good.

Monday July 5th - I ran 5.5 miles on beach and ½ mile on asphalt with the five fingers. I am feeling good about these shoes. I can definitely tell that I stand more erect. I had an interesting complication though. A small piece of asphalt got wedged in the heel counter of the shoe and became embedded in the back of my heel. I had to teach my wife a little Podiatry maneuver to excise this rock. No blood though, she did pretty good.

Wedneday July 7 - I did a brick of 1.5 mile run, 15 minute swim, then 1.5 mile run followed by 6 minutes with the Five Fingers. I haven’t had any complications with the shoes yet and feel my posture is very good also.

I plan to slowly increase my times and distances in the next couple weeks, so keep watching.

You can learn more about Dr. Beckman at www.TxFootDoctor.com. I thank him for continuing to share his experiences and look forward to more.

A Podiatrist's Barefoot Running Blog

noreply@blogger.com (Dr. Andrew Schneider) — Wed, 07 Jul 2010 20:54:00 +0000

After taking a month off from writing this blog, I'm back and couldn't be more excited! I ran into my friend and colleague Dr. Randy Beckman, who runs Spring Branch Podiatry, in the OR last week and he was showing off his new "experiment"...Vibram Five Finger shoes! An avid runner, Dr. Beckman recently read Born to Run by Christopher McDougall and he decided to give barefoot running and the shoes a try. Of course, I suggested he blog about his experience and am proud to have him as a guest on my blog. Watch for future installments!

First a little about me: I run between 20-25 miles per week and have recently gotten into triathlons (mainly sprints). I run in the most cushioned Asics shoes (Nimbus) with custom foot orthotics. I have run 2 marathons and recently 2 half marathons. My previous injuries include plantar fasciitis, sesamoiditis, and Ilio-tibial band syndrome.

I recently found an interest in barefoot running and am making myself a “guinea pig” with the Vibram Five Finger shoes.

Last Friday was day 1:
I ran 6 miles in the morning with my Asics. Got home from clinic, took the kids to the neighborhood pool and wore the Five Fingers. Ran about ½ mile, mainly on grass and felt fine.

Yesterday was day 2:
Swam for 30 minutes, got on treadmill for 3 miles, switched into the Five finger and ran ½ mile on treadmill. Felt great! A much shorter stride and I naturally stood more erect.

Today was day 3:
Wore the shoes from 7 am to 11 am in clinic seeing patients. Other than the funny looks from my staff and patients, the feet felt good and I noticed my posture was naturally more erect. Once I put on my Asics again, it felt funny. It felt as though my posture changed, not in a good way.

My future plan is to wear the shoes walking as much as I can, run the last 5-10 minutes of my runs for the next 2 months before I increase mileage on them. Will keep you updated.

You can learn more about Dr. Beckman at www.TxFootDoctor.com. I thank him for sharing his experience and look forward to more.

Runners Are Winners

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 25 May 2010 21:49:00 +0000

As a runner, many people ask me this question: “Why do you run?” That’s a particularly good question, since our days are getting increasingly hot and humid here in Houston, TX. Every runner has their own intentions and incentives for their reasoning to run. Florence Griffith Joyner has a great answer to this question, “We run because it makes us feel like winners, no matter how slow or how fast we go.”

It’s true, it doesn’t matter how fast or slow we run as long as we are able to get to run. Some runners first get into the sport in order to become active and lose weight. It becomes a lifestyle and you can’t live without running. It’s no longer to lose weight or even to maintain the weight loss - it’s a MUST do for the day. It is an important factor in my life and an absolute TO DO on my daily checklist. Neither speed nor distance matters as long as I get the feeling of satisfaction and accomplishment with every run I do.

So it is true, each and every time I finish my run I do feel like a winner because I have accomplished my goal for the day. It may seem daunting at first, but running is something we have all been given the ability to do and it’s something we should take advantage of. Run and you will feel like a winner.

Running in the Wind and Rain: The Flying Pig Marathon

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 04 May 2010 14:48:00 +0000

I'm pleased to present an eyewitness account of a runner in the Flying Pig Marathon last weekend. You think you're weather's bad...wait until you hear what these runners went through!

The annual Cincinnati Flying Pig Marathon and Half-Marathon was held on Sunday May 2, 2010 at 6:30 in the morning. Many runners gathered in the streets early Sunday morning in the dark heading towards the stadium despite the inclement weather of rain, thunder and lightning. Yes, it was thunder storming at six in the morning as runners began their walk to the starting line. It was no light rain either. Runners were covered head to toe with umbrellas, trash bags, raincoats, and plastic ponchos. Some even braved it out without any protection than only their running clothes.

As we walked among all of the runners, the sky lit up with lightning followed by was a rumbling and grumbling of thunder. Yes, we were all scared but we all made it this far. We walked in the rain to the start line. We avoided puddles and tried to keep warm. The host of the race announced that the thunder storms we were experiencing were sporadic, as reported from the national weather service, and they confirmed that we had it much better than people south from us. So the race began and we started running.

It was difficult at first to begin running, as we were held down by our wet clothes, but runners were already flinging off their protective ponchos and trash bags as these plastic devices only slowed them down. All around you there were plastic bags and clothes people no longer wanted. The first mile of the course included crossing a bridge from Ohio to Kentucky and moved through parts of Northern Kentucky. Then you took a different bridge back to Ohio. And, man!… there were HILLS throughout the race! At mile 6 was the major uphill battle as you were fighting rain, humidity, and soaking clothes, you also had to push your quads up these hills and fight for as long as possible. You would then see a flat part followed by another incline.

There were many of these hills throughout the race, but we all thought positively. After all, if there is an uphill, there also has to be a downhill and sure enough the last 3 miles of the race were practically all downhill. Finally crossing the “Finish Swine” as they called it, we were done. We got our mylar blankets, water bottles, bagels, fruit and yogurt to get our bodies moving again. Once we were done we had to manage our way back to the hotel. Then, finally, we could shower and relax in bed to recover.

Finding Motivation to Keep Running

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 27 Apr 2010 14:00:00 +0000

There are days when you just don’t feel like heading outdoors to run or are just unmotivated to hop onto a treadmill. Some days you just want to rest and relax…which is good. But sometimes those lazy days string themselves together and you realize you haven’t gone for a run for a while. Either that or you may force yourself to go for a run since you’ve had too long of a long break. Forcing yourself to run isn’t the worst thing, but sometimes it becomes robotic and you no longer enjoy the run like you should.

This quote from Terrence Mahon in Runner’s World magazine explains:
“The body gets really good at doing what you ask it to do. Once you have a mastery or proficiency in a routine, you’ll no longer experience new gains in fitness. You’ve got to add different elements of stress."

Yes, your body gets used to the intensity of your runs and the activities you do. It is always a good idea to change up your routine or your body will become truly efficient and it will burn fewer calories to continue to do what it has been doing. If you are trying to lose or maintain weight, sometimes changing little things like your workout environment will add the different elements of stress that Terrence Mahon mentions to help you do that.

It is difficult to get out of a routine you’ve become accustomed to, but just adding a little flavor to it to break the monotony can inspire any runner. Plus, it will give you a new incentive. You may even find your second wind to help you keep on running to surpass your prior mileage.

Some suggested changes any runner can add to their routine run are changing the scenery (i.e. picking a different trail or path), having a friend run with you which will give you a new incentive to talk which will help with your aerobic exercise, increasing your miles by running further and farther, or by increasing your intensity by trying to run for a time goal per mile. You can also challenge yourself by joining a running club or group. It’s always easier to run in a pack.

Little things like this will change up your run and push your body through the same old routine. Creating new routines are key to keeping in shape so your fitness level does not plateau.

More Bad Habits of Runners: Sunscreen & Sleep

noreply@blogger.com (Dr. Andrew Schneider) — Thu, 22 Apr 2010 14:17:00 +0000

As a runner I know there are a couple more bad habits we tend to have and ignore their existence besides not stretching and not resting. These other habits include not getting enough sleep and not wearing sunscreen.

As it starts to get warmer here in Houston, TX, more and more runners come out of hibernation, we forget to lather up the sunscreen and just go out for a nice run. But runners beware! There has been a correlation linking runners with a higher risk of skin problems, including carcinoma, due to their prolonged exposure outdoors and the effect it has on the immune system. Also, sweat plays a factor as it makes the skin more vulnerable to UV rays. Before going out for a run, protect your skin by applying some sunscreen with a minimum SPF 15 to your skin. You should get a waterproof or sweat-resistant lotion too. This will help continue the protection as you perspire and stop the lotion from coming off. The higher the SPF the longer you can stay outdoors to run. Also along with a minimum SPF 15 sunscreen that is waterproof, you also want to double check that it protects against both UVA and UVB rays to ensure your skin’s total protection.

The other bad habit runners tend to have is not getting enough sleep. Many runners are active individuals who have busy lives, but we all need to make sure we get enough sleep. Sleep helps to restore our body and restore tissue that we broke down as we run. Without enough sleep, our bodies tend to feel groggier the next day. Sufficient sleep will allow us to be rejuvenated for our next run.

There is no magic number of hours of sleep, per se. Runners who are more active and accrue high mileage usually benefit from longer hours of sleep than those who are weekend warriors. The amount of sleep that you need is dependent on your lifestyle and how your body functions. In order to get the right number of hours you will need to experiment with what your body needs.

As runners, we need to take care of our bodies because of our physical exertion and respect our bodies’ need for adequate sleep. We also need to make sure we protect our bodies from the hot summer sun by applying sunscreen that will resist our sweat and which blocks both UVA and UVB rays. By dropping these bad habits and doing what is right for our bodies, we will be less susceptible to injury and disease.

Break Those Bad Running Habits

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 16 Apr 2010 14:34:00 +0000

Don’t we all have bad habits we want to break? As a runner, I know there bad habits associated with runners in general. But in order to become a better and healthier runner we need to break these habits. In Houston, TX, it is easy to cut corners. We often drive to the park to run and are in a rush to get home. It is also usually too hot to spend more time outside than necessary.

The most notorious of all bad habits runners have is not stretching. Many of us don’t have time to include a stretch after a run. We think we know our bodies and don’t need to stretch, especially after our runs. We don’t know our bodies like we think we do.

Stretching is important because it benefits our muscles and our bodies. Not stretching after a run tightens our muscles and increases our chances of developing running injuries such as plantar fasciitis, shin splints, pulled muscles and muscle tears. Stretching improves our flexibility, decreases recovery time, speeds up healing and most importantly helps prevent injuries. These benefits are key to enhance our running ability and to enable our bodies to run faster and farther. So after a run, make stretching a must, because that is when our muscles get the most benefit from it. Some runners even add on a yoga class to enhance their flexibility and to help stretch muscles we would not normally stretch.

Another bad habit that many runners have is not resting enough. As a dedicated runner, I typically run every day and may skip running only once a month. It’s a must for me to find a place and time to run everyday and when I don’t get my daily run in I don’t feel the same. I lose my energy and drive for the day until I get my run in. But over-running can also be a bad habit. It can cause soreness, injuries, irritable moods, and decreased immunity.

Rest is an important part of any training program because it allows both your body to recover and to rebuild. When we allow our body to recover we are able to enhance our performance as both our cardiovascular and muscular systems are rebuilding themselves for an increase in power and endurance. So by incorporating a few rest days, you will improve your performance and your body mechanics. If you have to be active, take a rest day to cross train by taking a nice bike ride outdoors, take a stroll with a friend, or even playing other sports. This can be a nice break from running.

As an avid runner, I know that stretching and resting both help to prevent injury and help to enhance performance by loosening up tight muscles and to allow the body to recover. Try to add stretching after runs to prevent muscles from tightening and add in rest days to allow your body to recover from a run.

What Soccer Star David Beckham’s Ruptured Achilles Tendon Means For You

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 06 Apr 2010 14:51:00 +0000

The Achilles tendon is an important connection between the calf and the heel and once of the strongest in the body. If it ruptures, it can be catastrophic…especially for athletes. On March 14, soccer player David Beckham tore his left Achilles tendon during a match against Chievo Verona. The Achilles tendon has an important function to allow you to stand on your toes, a motion that is called plantarflexion.

A rupture or tear of the Achilles tendon limits mobility as you are not able to push off your toes. This limits and restricts your ability to walk and run. At the site of rupture you will see signs of swelling, tenderness and bruising along where the tendon tore. Injuries to the Achilles are usually caused by sudden force or a weakening of the tendon that gives due to a regular force. Many describe a feeling of being kicked in the back of the leg when the tendon ruptures.

Certain individuals are susceptible to Achilles tendon tears, especially people who wear shoes that plantarflex their toes such as women wearing high heels. This constant position of plantarflexion of the foot causes the Achilles tendon to shorten, causing the tendon to become tighter. When the individual stands in a more neutral position, forces will cause the tendon to either stretch or tear.

In order to prevent the shortening of the Achilles tendon, it is advised to wear proper shoes. It is also very important to stretch after a run or a workout. Running causes contracture of the tendon and can cause it to tighten. Stretching will help to restore the length of the tendon and allow for an easier muscle recovery.

Most Achilles tendon ruptures are partial tears. In fact, many are often confused with Achilles tendinitis, an inflammation of the tendon. My rule of thumb in my Houston podiatry practice is, if a patient does not respond to a short course of anti-inflammatory medication, I send them for an MRI to rule out a rupture. Treating a partial tear aggressively often leads to a quick and uneventful recovery. Ignoring it, however, can lead it to further weaken and become a complete rupture.

Recovering from a complete Achilles tendon tear is very long and frustrating. Surgery to reattach the tendon is often necessary. This is followed up by immobilization and physical therapy. In the case of David Beckham, he had surgery the following day to repair his Achilles tendon and is expected to make a recovery within the next 5-8 months and is expected to return to the field sometime in September of this year.

Running Into Spring

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 26 Mar 2010 23:10:00 +0000

The beginning of spring usually marks the beginning of running season as more and more people are seen outdoors running. This is typical in areas where people are kept indoors due to the unbearable temperature and road conditions from winter’s fury along with shorter days. Even here in Houston, it's been the coldest winter in a very long time. But now with the weather warming up and the days lasting longer, more runners are seen outdoors dressed up in their “gear” and getting back into the rhythm of things. So what better way to start the season off running with the whole family? That’s what happened this past weekend as spring officially entered and emerged through this cold weather. Now with the longer days, not getting dark until the late evening, and with bearable weather we can all run outside, even the young ones.

After checking the weather and to see when the temperatures would be the warmest, we all slipped into our running tights, dri-fit long sleeve tees and socks, and lastly topped our heads with running caps to protect us from the shining sun. Then we all headed into the garage, grabbed our running shoes and slipped them on. The six of us out in the neighborhood was a sight to see, particularly with our highlighter yellow tops, especially as we began to run. For some of us, it was our first time out and about through the familiar streets this whole year. It was a wonderful day to get out and to see the delight of everyone enjoying today’s physical exercise. It was a pleasure to see people driving and waving at us and to see the neighbors’ reactions to the whole clan outside running. The neighborhood run not only thrilled the experienced runners in the family but also to the newbie’s with the accomplished feeling of running and the quality time spent with the family.

The neighborhood run lasted 7 miles for two, 5 miles for the most, and 4 miles for one. Despite the various mileages accumulated, we all had the ecstatic feeling of joy and success. With the longer days and pleasant weather we all should be outside running and enjoying the scenery. Now there is no excuse to be outside and running, so get your running shoes and GO!

Don't Let a Pain in Your Foot Become a Pain in Your Ass!

noreply@blogger.com (Dr. Andrew Schneider) — Mon, 15 Mar 2010 18:25:00 +0000

Foot pain is common. At some point most people will experience pain or discomfort in their foot. While much of the time this is due to a direct foot issue, it sometimes can be because of instability elsewhere in the lower extremity. If left untreated, this can lead to pain in the ankles, knees, hips, back, or even your rear end. So my title can be taken literally or figuratively.

A literal "pain in the rear" due to unstable mechanics comes in a condition known as Piriformis Syndrome. The Piriformis muscled lies deep to the gluteal muscles and the sciatic nerve passes right beneath or through it. It functions to move the thigh away from the body's midline and externally rotates it. Piriformis Syndrome is a condition in which the piriformis muscle irritates the sciatic nerve. This causes a pain deep in the buttocks and can even cause symptoms of Sciatica, a referred pain down the leg. The pain is generally made worse by sitting, squatting, or climbing stairs.

The primary cause of Piriformis Syndrome is biomechanical in nature. Overpronation of the foot can ultimately lead to the formation of this syndrome. It is essential that this be addressed with the use of a custom orthotic to prevent recurrence of the issue. Treatment also involves a stretching regimen and physical therapy. In resistant cases anti-inflammatory medication can be used and a cortisone injection may also help.

Speaking more figuratively, any pain in the foot has the ability to become a pain in the butt! From an ingrown toenail, heel pain, and Achilles tendon pain to something like a simple painful corn, foot pain can make everyday activities painful and laborious. I see it daily in my Houston, TX, podiatry practice - people waiting weeks, months, or even years for their foot pain to go away. There is no reason to wait so long!

The quickest avenue to eliminating the pain in your foot is by visiting your podiatrist. A podiatrist can simply diagnose the cause of your pain and offer solutions to quickly resolve it. Many people I treat are stunned how quickly the pain resolves...all regretting that they waited so long! Most find that the difficult part of solving their foot pain taking charge and scheduling the appointment.

Who would have thought that a foot doctor could treat the pain in your foot that's become a pain in your ass? Both at the same time!

Running Challenge: Chicago Winter Running

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 02 Mar 2010 15:37:00 +0000

For runners all across the United States, the change in seasons can have different effects on their running schedule and performance depending on where they live. For instance if it is summer time and you are from Houston, TX, then chances are that you are going to either run in the early mornings or late evenings when the suns strength is at a low. No matter where you are from the trick is to find out what time of day, equipment and running schedule will best complement you depending on where you live and what time of year it is. The following is a glimpse into my run today, February 24, in Chicago, Illinois.

I am trying to get back into shape for summer which will be here before we know it so I decide to face Mother Nature and start running outside. Before I get dressed for my run I look at the thermostat on my front porch and see that it is 33 degrees outside and the trees are moving around on my front lawn so I know that it is a little windy outside. I also take a look at the street and see that it snowed enough last night to leave a fresh layer of snow on the pavement, just enough to cover the ground. Taking the weather conditions into account I put on a pair of sweatpants, a sports tank top covered by a zip up turtle neck and all enclosed by an Under Armor fleece running jacket. Before I head outside I also put on a pair of mittens and a hat.

The first thing I notice as I begin my run is the tightness in my lungs. When the air is 33 degrees and your body is around 98 degree the temperature difference puts a strain on your lungs because you are not only breathing but your body is also trying to warm the air as you breathe it in. So it is a little hard to breathe but after about half a miles my body starts to get us to it.

The next thing I realize is that I am running with a little wider gait because the ground is slippery from the fresh coat of snow. My pace is definitely slowed because I would rather be cautious and not hurt myself than fall.

Around the 1 mile mark my body starts to go from cold to warm and as I begin to perspire under my 3 layers of clothing, I am forced to unzip my jacket a big and take off my mittens and but them in my pockets. The rest of the run goes pretty smoothly as my body has adjusted to the conditions, but as I get to the last half mile and my body is getting exhausted things start to break down. My nose starts to run uncontrollably, I can feel the bottoms of my earlobes throbbing in warmth under my hat and my toes start to numb. I know from experience that this is exhaustion setting in and my body is sensing this and attempting to tell me it is ready to stop.

I push through the last half mile and when I get back to my front porch I feel extremely warm and immediately begin to strip off the top layer of clothing. I know to only stay out side for a minute or two to walk around and catch my breath but not to stay to long as to get a chill.

Many factors play into running in cold snowy temperatures and only experience can help to prepare you for exactly what to wear, how to breathe and wear to step so you don’t slip. No matter where you live in the country different temperatures and conditions present different challenges, the trick is to listen to your body and think ahead of your run as to what to expect.

Running in the Winter Olympics is Called Cross Country Skiing

noreply@blogger.com (Dr. Andrew Schneider) — Tue, 23 Feb 2010 15:02:00 +0000

Houston runners don't have much to look forward to in the Winter Olympics. No track, no marathon, no relays. But don't miss the winter equivalent of running - Cross Country Skiing.

Cross Country Skiing is one of the original sports of the Winter Olympic Games. Unlike downhill, where gravity propels the skier down the mountain and they have to maintain speed and balance, cross country skiers need to use every muscle in the upper and lower bodies to propel themselves through the snow and hills.

Cross Country Skiing is one of the top three exercises for burning calories, because it uses many muscle groups at once (remember the NordicTrak? It was trying to capitalize on this!) There are two styles in the Olympics: Classic and Freestyle. Classic skis have the boot held into the ski at both the toe and heel. In the Freestyle method, only the toe is secured.

Events range from short sprint distances, to relays, to longer endurance events. Of course, you have some hybrid events, such as biathlon, which combines cross country skiing and rifle shooting. Do you think we'll see marathoners with rifles strapped to their back any time soon?

Injuries from cross country skiing will seem very familiar to a runner. Overuse injuries are most common: Shin splints, tibial stress syndrome, Achilles tendinitis, plantar fasciitis, and stress fractures. Of course the possibility always exists for more traumatic injury, such as sprains and fractures, when mishaps occur.

So keep watching the Winter Olympics and look for the similarities, not differences, in the sports. Except don't look for much in the skeleton...that's just crazy!!

Olympic Skier Lindsey Vonn Wins Gold Despite Injury

noreply@blogger.com (Dr. Andrew Schneider) — Sat, 20 Feb 2010 14:36:00 +0000

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This past Wednesday at the 2010 Vancouver Winter Olympics Lindsay Vonn finally captured the Olympic gold, despite a serious shin contusion. Vonn had been forecasted to win the Alpine Skiing Ladies’ downhill event for months leading up to the Olympics until a disastrous injury on February 2nd in Austria left everyone wondering if she would even compete. Vonn reported that she suffered from a severe contusion to her right shin in practice that left her unable to even put on her tight ski boots for days. Being a downhill racer, the shin is one of the most devastating places a skier can get an injury due to the tightly fitting boots that puts pressure around the area.

Vonn took it easy for the weeks following the accident and decided to go to the Vancouver games to test out the course and decide if she would compete. Lucky for her nasty weather conditions pushed back her first event a couple of days leaving Lindsey more time to recover.

When the race finally took place, Lindsey felt healed enough to compete at full strength. Vonn was able to edge out fellow United States athlete Julia Mancuso for the gold. At the medal ceremony an uncharacteristic emotional Vonn was seen teary eyed as the US National Anthem played and the American flag rose. Vonn reported that emotions ran especially high for this event due to her injury that she thought might have cost her all the years of training leading up to the event.

Lindsey Vonn has won countless races throughout her career but has never been able to medal at the Olympics until now. With 4 more events to go for Lindsey at these Olympic games, including the Ladies’ Super Combined, Ladies’ Super G, Ladies’ Slalom, and Ladies’ Giant Slalom fans wait to see if she will continue to capture gold or if her injury will start to take its toll on her body. The refreshing news is, that after winning the gold, and asked about the upcoming events, she responded that she reached her goal – an Olympic gold medal and she was just going to enjoy her moment.

To enter our contest, become a fan on Facebook!!! Drawing will be tonight at 9 pm Central

Perseverance: Chinese Figure Skaters Win Gold after Achilles Tendon Injury

noreply@blogger.com (Dr. Andrew Schneider) — Fri, 19 Feb 2010 21:01:00 +0000

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This week the pairs figure skating competition took place at the Robson Square Arena at the 2010 Vancouver Winter Olympics. After a close competition Shen Xue and Zhao Hongbo of China managed to capture the gold. Although the competition was close with silver going to Pang Qing and Tong Jian, also a Chinese pairs team, and the bronze medals going to the German pairs skaters Aliona Savchenko and Robin Szolkowy, spectators could not help but cheer for Shen and Zhao due to their amazing history together.

Shen and Zhao have been to four Olympics together winning bronze in 2002 and 2006 but could never quite get the gold medals they always wanted. The pair got married in 2007 and retired after they won their third world title but shortly after this career move they decided they needed to try once more for the gold medals they could never quite reach.

Part of the reason that the pair has never been able to surpass their bronze medal status until this year is because Zhao’s ruptured his Achilles tendon right before the 2005 world championship. Zhao was forced to take the entire season off from skating to heal and could not return to the sport until weeks before the 2006 Olympics. Although Shen and Zhao were able to capture the bronze that year it still took years for Zhao to completely recover from the Achilles tendon rupture.

In the end Shen and Zhao finally got their gold after 18 years of competitive pairs figure skating. I’m sure Zhao questioned if he would ever skate again after his terrible injury but this story really shows that if you want something enough and really work for it anything is possible…..got to love the Olympics!

To enter our contest, become a fan on Facebook!!! Drawing will be tonight at 9 pm Central

Snowboarding: Winter Olympics Contest Day #7

noreply@blogger.com (Dr. Andrew Schneider) — Thu, 18 Feb 2010 21:21:00 +0000

The Snowboarding Halfpipe event became an Olympic event in 1998. It was the beginning of the traditional Olympics embracing the less traditional X-games. Derived from skateboarding, snowboarding was slow to be embraced by ski slopes. In fact, there was much animosity between skiers and snowboarders. Some ski areas actually banned snowboarders from their facilities.

Today, more than 97% of ski areas embrace snowboarding. Half of those have special areas specific for snowboarding, including rails, jumps, and halfpipes.

Injuries most commonly associated with snowboarding include fractures of the wrist and ankles. The best way to avoid injury is to use proper form and protective equipment. Snowboarding boots should be well-fitted, with toes snug in the end of the boot to minimize movement.

The Gilden Tree Exfoliating Foot Scrub is a creamy, deep-cleansing scrub that leaves skin sensuously soft and velvety. This scrub is wonderful to use - whipped, so it spreads easily, creamy enough to be moisturizing on its own, and with very even, gentle pumice to exfoliate dry skin on feet and body. It's made with with Certified Organic Aloe Vera, but with a cream base, not soap so it leaves skin softer and more moisturized.

To enter our contest, become a fan on Facebook!!! Drawing will be tonight at 9 pm Central

Alpine Skiing: Winter Olympics Contest Day #6

noreply@blogger.com (Dr. Andrew Schneider) — Wed, 17 Feb 2010 15:43:00 +0000

Even with the increased popularity of snowboarding, Alpine Skiing continues to be the most popular snow sport. Although it is often criticized as being dangerous, in truth only 3 in 1000 skiers are injured participating in the sport. Fatalities are extremely rare, although are usually high profile when they occur.

About 50% of skiing injuries occur in the lower extremity, with the knee being the most common area of injury. The knee injuries most commonly occur due to faulty bindings that do not release properly. Newer bindings do help to protect the knee from injury better.

Most ski injuries are ligament sprains. Soft tissue bruising and joint injuries are the next most common injuries. Skiers have half the rate of fractures (broken bones) that skiboarders do - about 17% compared to 34%. "Boot top" fractures of the tibia and fibula at the top of the ankle where either the binding fails to release as it should, or the skier unexpectedly enters softer snow and the skis slow down but his momentum carries him forwards leading to the injury.

Today's prize for our Winter Olympics Facebook Contest is Orthogel Advanced Cold Therapy Pain Relief Gel. It is a topical pain reliever and anti-inflammatory that is perfect for any aches and pains that you may feel once you get off the slopes.

To enter our contest, become a fan on Facebook!!! Drawing will be tonight at 9 pm Central