barefoot running

Foot or Ankle Pain? Are you suffering with any of the following symptoms?

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  • Ankle or Foot Trauma
  • Tendonitis
  • Ligament Sprains and Tears
  • Achilles Tendon
  • Heel Pain
  • Plantar Fasciitis
  • Bunions, Hammer Toes, Claw Toes
  • Ankle and Foot Arthritis
  • Flat Feet Deformities

Foot and ankle pain can have a debilitating effect on your everyday life.  We offer surgical and non-surgical options to get you back on track.  The Foot and Ankle Center at Blue Ridge Orthopaedic & Spine Center brings together a team of board certified specialists to treat foot and ankle conditions caused from work and sports related injuries, fractures, deformities, congenital defects and disease processes.

Call our team of foot and ankle specialists today @ (540) 347-9220 for more information or to schedule an appointment.

How To Prevent Common Running Injuries; By Jen Wilkins, PT

Almost two dozen local runners interacted with Jennifer Wilkins, PT, from Blue Ridge Orthopaedic and Spine Center at a recent seminar on how to recognize and treat running injuries. Hosted by Old Town Athletic Club, the event spotlighted common runner injuries, proper stretching techniques, and how to select the proper footwear

Jennifer Wilkins, PT, explains Achilles Tendonits

The four most common running injuries, according to Wilkins: Achilles tendonitis, plantar fasciitis, lliotibial band syndrome, and patellofemoral pain. Focusing on the hip, knee and foot areas by strengthening surrounding muscles, stretching appropriately, and getting proper rest can help prevent all of these common injuries.

Once an injury has occurred, many runners overcompensate, which can end up worsening the initial problem.  “Stay balanced and work both sides of the body in case of an injury,” Wilkins recommended. “Also, do not over-train yourself. Listen to your body and take a break to allow proper healing”.

Stretching: before and after

Stretching should occur both before and after workouts. Ideally a runner should warm up with a brief, slow run, and then stretch before beginning the workout. Once the workout is finished, a short cool-down run should be completed, following by stretching. Without stretching, muscles will tighten over time and injuries can occur. Alignment is key to proper stretching.

Proper footwear is very important—and that starts with picking the right shoe. Runners with high arches do not have good, natural shock absorbers, and 90% would benefit with a shoe insert, Wilkins said.  Low-arched individuals may need comfort in the toe area if they are toe to heel runners.

Rotating shoes often also is key, Wilkins said. “Shoes should be replaced throughout the year. My strategy is to divide body weight from 75,000 and that will equal how many miles a pair of shoes should ideally be used for,” said Wilkins. She also recommended purchasing two pairs of shoes to alternate between runs to allow decompression and time for the shoes to dry out completely.

Running barefoot?

What about running barefoot or lightweight shoes? It takes a long training program for one to run barefoot or use the lightweight footwear comfortably and safely, Wilkins cautioned. They do not have the normal support of regular running shoes, but a runner can always train appropriate and strengthen the surrounding muscles in the foot, knee, and hip to adjust to the barefoot lifestyle.

Both Blue Ridge Orthopaedic & Spine Center (BROAVA) and Old Town Athletic Club offer wonderful resources for runners. BROAVA provides customized physical therapy programs for athletes and weekend warriors alike, and the Old Town personal training team can craft the perfect workout program for you.

Ready for a good run? Come join us at the inaugural Bodies In Motion 5K on Saturday, May 20, 2012. The run is a fundraising event for Fauquier’s high schools and several local nonprofits, including The Fauquier Food Bank, Boys & Girls Club, and the Fauquier Clinic.

Blue Ridge Orothpaedic And Spine Center Runner's Injury Prevention Seminar