Dr. Berg's Foot Facts

Posts for tag: running moms

By Dr. Rion Berg
July 18, 2016
Category: Uncategorized
Tags: running moms  

It's been a few months since you had your last child and now you're ready to lose a few pounds. Running has always be your "go to" method for staying in shape and now your chomping at the bit to get going. You've got the sitter lined up and you're ready to join your best buddy "Barkley" for a 3 miler around Green Lake. But for some reason your toes are hitting the top of your running shoes and you're feeling pain in your feet after the first mile. What's up?

Blame your hormones and increased weight.

Hormones
The hormone relaxin not only loosens the ligaments in your pelvic area, but it loosens other ligaments including those in your feet.

Loose foot ligaments do two things to your feet: 1) can cause instability, increasing the likelihood that they will "give out" causing arch pain and 2) an increase in foot size. Wearing shoes that are too tight can cause ingrown toenails and painful neuromas.  

Weight Gain
Weight gain at any point in your life can cause your arches to fall and can also contribute to painful conditions such as plantar fasciitis.

So what can you do to prevent or stop these foot problems?

1. Get Your Feet Measured
If your toes are hitting the top of your shoes you've foot size has more than likely increased. To be sure, get them measured the next time you hit the shoe store.

2. Buy New Shoes
If your feet have grown, you're going to need a new pair. And because you're a runner with post-partum foot problems, buying the right running shoes will be particularly important. Go to a store that specializes in running. Tell them that you need a more supportive running shoe to keep your arches from collapsing.

3. Make Sure the Shoes Are Stable
Even though you may be putting your trust in a professional, it's important to learn how to test your shoes before you buy to ensure they are stable. Holding each end of the shoe, try to bend it in half; the shoe should only bend at the ball of the foot. If it bends in half, it's not stable. Next, twist the shoe as if you're wringing out a rag. It should be difficult to twist if it's stable. Watch our video about how to test your shoes for stability.

4. Replace the Inserts
For more support it's important to replace the Inserts that come with your new shoe purchase. Buy an over-the-counter insert such as Superfeet or Powerstep.

5. Go shopping later in the day
Your feet swell later in the day, so it's important to go at a time when your feet are at their maximum size.

6. Stretching
Although your feet may be loose, you'll still need to stretch to make sure you don't injure yourself when you run. Warm up your legs by jogging in place for at least 10 minutes before you stretch. Use a variety of stretches to your routine and hold the stretches for at least 30 secs.

Are you still experiencing pain after trying these methods? If you so, it's important to see a Seattle podiatrist like Dr. Berg to get the proper treatment.

Call us today at 206-368-7000 for an appointment, often same day. You can also request an appointment online.

ownload our eBook "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

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By Dr. Robyn W. Paloian
October 06, 2014
Category: Heel pain

It’s been 3 months since you had your second child and you’re motivated to get your body back.  Maybe you look to running as a new way to get back in shape.  Or maybe it’s an old, familiar way for you to destress and stay fit.  Whatever the reason, you need to get moving, stat. You load up the jogging stroller with all the essentials, and bundle up your bundle of joy on a drizzly Seattle morning.  But your running shoes seem tight, and your arches are aching for no apparent reason.  What gives?

There several reasons why moms experience prenatal and postpartum foot issues.  You can blame a pregnancy hormone for your larger foot.  Having issues with ingrown toenails, when you never had one before?  Even toes can become swollen, contributing to inflammation of the skin around the nail.  And the rapid prenatal weight gain is the likely culprit for that new heel pain.  

I frequently see new mothers in my Seattle podiatry office with these issues.  If this article relates to you in any way, consider the following tips before you hit the pavement.

1. Get Your Feet Measured. You’re not just imagining that your feet have grown a whole size.  The pregnancy hormone that relaxes the ligaments in your pelvis also relaxes the ligaments in your feet, allowing the arch to fatten and overall length to increase.  When shopping for your new kicks, take the time to measure the length and width of your feet.  They’ll thank you for avoiding cramped toes and blisters.

2. Buy A New Pair of Shoes.  Running shoes wear out after 500 miles.  Even if the exterior looks pristine, the inner shock-absorbing materials are breaking down, decreasing their degree of support and stability.   

3. Test Your Running Shoes for Stability.  Maybe you’re loyal to Brooks or Saucony, or you’ve always run in Nikes or Asics.  But remember that within a given brand, each model varies in the degree of  support and stability it provides.  If your feet require a great degree of support (and if you’re reading this, they probably do!), try this technique to evaluate a shoe: holding the ends of the shoe, try to bend it in half; the shoe should only bend at the ball of the foot (where our feet bend during push-off), not the middle. Next, try to twist the shoe like you’d wring out a towel; the shoe should not easily twist.

4. Avoid high heels. Those who frequently wear high heels are more likely to experience plantar fasciitis, a common cause of heel pain in runners.  High heels cause the calf muscle to contract and Achilles tendon to shorten, not to mention forcing more body weight onto the ball of the foot.  Try to stick to a 1-inch heel or less, and save your stilettos for special occasions only.  

5. Stretching.A pre-run warm-up and stretching session is essential to prevent injury.  You’ll get more benefit from your stretch when the muscles are warm, so try a 10 minute jog before a variety of upper- and lower-body stretches, as recommended by Runner’s World magazine. Including these Dynamic Warm-ups for Runners will enhance your performance and prevent injury before all athletic activities.

6. Don’t ignore foot pain.  Contrary to what many of us believe, foot pain is not normal. If you begin to feel pain while running, there’s no benefit to running through it, and may even exacerbate a condition, such as a stress fracture.  If symptoms persist despite rest and self-care, see your foot doctor promptly.  

Call us today at 206-368-7000 for an appointment. Often same day for emergencies and less than 2 weeks for chronic foot pain. You can also request an appointment online.

For more information about heel pain in runners download our eBook, "The Complete Guide to Stopping Heel Pain in Runners".

Seattle foot and ankle specialist, Dr. Rion Berg offers foot care for patients with bunions, heel pain, diabetes, fungal toenails, ingrown nails, and surgical solutions when needed to residents of Seattle, Bellevue, Kirkland, Shoreline, Lake Forest Park, Mountlake Terrace, Lynnwood and other surrounding suburbs.

Follow Dr. Berg on Facebook, Twitter, and Google+