Resources
Resources
Running Clubs
Foot Health
Mark S. Ross, DPM, PC
Podiatric Medicine and Surgery
Makefield Executive Quarters
301 Oxford Valley Road, Suite 1106 A
Yardley, PA 19067
215.493.0222
John Hawley, DPM, FACFAS
Pennsylvania Foot and Ankle Associates, PC
Makefield Executive Quarters
301 Oxford Valley Road, Suite 204
Yardley, PA 19067
215.493.8300
Carl J. Mattia, DPM
Podiatric Medicine and Surgery
Makefield Executive Quarters
301 Oxford Valley Road, Suite 904 A & B
Yardley, PA 19067
215.321.1200
Michael A. Greenberg, DPM
56 Richboro Road
Richboro, PA 18954
215.322.4139
John Calle, Physical Therapist, CSCS
Comprehensive Sports Care Specialists, Inc.
121 Friends Lane, Suite 700
Newtown, PA 18940
215.497.9758
Great Websites
These websites are chock full of great information and news on running, training, races, triathlons, fitness, nutrition, and more. You name it, it's in there. If you know of another great website that you think should be added to this list, please email us and we'll add it.
And just for fun: www.runningsuperfans.com
Articles
Blisters and Calluses
Blisters: collection of fluid in a “bubble” under the outer layer of the skin.
Callus: usually painless thickening of skin caused by repeated pressure or irritations a form to protect a skin area from injury caused by rubbing or squeezing. Pressure causes cells in the irritated area to grow at a faster rate, leading to overgrowth.
(Read more about Blisters and Calluses…)
Overuse vs. Traumatic Injuries
There are two types of injuries that an athlete may encounter: one caused by an acute trauma, the other resulting from overuse.
The Traumatic Injury:
The Traumatic Injury is violent and sudden, such as sprains, lacerations, torn ligaments, pulled muscles, or broken bones caused by a fall. These types of injury usually require immediate professional treatment. If the injury causes immediate pain, swelling, inability to use the injured body part, or severe pain that does not subside in 30 to 40 minutes the injury should be examined by a professional. If the athlete hears or feels a crack, tear or pop and the pain persists, help should be sought.
(Read more about Overuse and Traumatic Injuries…)
Proper Shoe Selection
Proper shoe selection is an important part of the injury prevention. Forces greater than three to five times your body weight are placed on your feet and dissipated up your leg when you run. Not only does running place a lot of force on the foot, but walking and everyday activity can place enough stress to cause pain. The right running shoes will accommodate the needs of the individual walker and runner and can help enhance comfort and performance.
(Read more about Proper Shoe Selection…)
Runner’s Knee
Chondromalacia Patella or “Runner’s Knee” occurs when repeated stress on the knee causes inflammation and a gradual softening under the kneecap (patella).The inflammation of the cartilage prevents the kneecap from gliding smoothly over the end of the thigh bone (femur), therefore causing pain and swelling of the knee. The underside of the kneecap should be smooth and move within the femoral groove (a groove on the thighbone). If the kneecap is pulled sideways, it becomes rough like sandpaper and the symptoms appear.
(Read more about Runner's Knee/Chondromalacia…)
Plantar Fasciitis
Plantar Fasciitis is a persistent pain located on the plantar (bottom) of the heel and the medial (inside) of the foot. The planar fascia is a fibrous, tendon like structure that extends the entire length of the bottom of the foot, beginning at the heel bone and extending to the base of the toes. During excessive activity, prolonged standing or walking, the plantar fascia can become irritated and may even tear if the area is subjected to repetitive stress. Heel contact during the gait cycle exposes the medial-plantar aspect of the heel, where the plantar fascia attaches to the heel bone.
(Read more about Plantar Fasciitis…)
Shin Splints
The lower leg pain resulting from shin splints is caused by very small tears in the leg muscles at their point of attachment to the shin. There are two types
- Anterior shin splints occur in the front portion on the shin bone (tibia).
- Posterior shin splints occur on the inside ( medial) part of the leg along the tibia.
(Read more about Shin Splints…)
Stride rate: A Step in the right direction ( Jack Daniel, PhD)
One of the things that I teach new runners is some basics about running cadence, or stride rate. Almost all elite distance runners (both men and women) tend to stride at the same rate: 180 or more steps per minute. This means that they are taking 90 or more steps with each foot each minute, a rate that doesn’t vary much even when they aren’t running fast. The main things that occurs as runners go faster is stride length, the faster they go, the longer the stride becomes, with little change in the rate of leg turnover.
(Read more about Stride Rate…)
10km Training Program
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun | |
| Week 1 | 20 mins | off | 20 mins | off | 20 mins | 30 mins | off |
| Week 2 | 20 mins | off | 20 mins | off | 20 mins | 30 mins | off |
(Read more about 10K Training…)
Incorporate hill running in your training
Hill running has a strengthening effect as well as boosting your athlete’s power and is ideal for those athletes who depend on high running speeds - football, rugby, basketball, cricket players and even runners. To reduce the possibility of injury hill training should be conducted once the athlete has a good solid base of strength and endurance.