Healthy Running and Foot Care

Liar liar.

Wed, 24 Apr 2024 12:00:15 +0000

The liar in me came out again. I told myself and the others that I was doing a shortened version of a ladder our friend was doing. Instead, I did the full workout once I got moving. If doing workouts or getting out the door is hard, I need you to lie. These types of lies don’t affect your integrity as a human; they get you to do hard things. I truly believe my lie, and it gets me to push start on my watch, and once I get going, I’ll do the full workout.

The workout—> 1600m, 1200m, 2 x 800m, 2 x 400m, 2 x 200m with one lap recovery jog between each rep (and walking recovery between 200s). 11.36 miles total @ 7:29 pace.

My splits—> 5:46, 1200 I didn’t get a split for because I forgot to lap my watch, but I remember it being about a 5:40 mile pace when I looked down towards the end, 2:50, 2:49, 78, 77, 36, 37.

My friend Tawny (her IG is so motivating) told me before the 400s to drive from my hips… Think about how you push a heavy shopping cart. That tip helped me engage my core, push off, and run faster 400s than I have in a while as I was picturing myself pushing a month’s worth of Costco groceries in a cart for my family.

Track season is here when the guard rails are up on the lane, and the steeplechase pit is filled with water.

Also, when the swamp juice is out… I stuck to water because the name scared me.

Skye’s good news: it was hat day. She woke up earlier than usual for this occasion.

Beck’s good news: He starts his tee ball league in a few days. He is beside himself over this news.

My good news: I did a French braid on one side of my hair for the workout. My niece is so proud of me and my newfound independence from her.

One thing I love about Andrew is that it doesn’t matter how busy he is; he stops and takes time to do what he knows is important to his people.

After school was a busy one between cross-country and a far away soccer game.

We made it to dinner on the front porch season. I love sitting on the porch. It’s one of those really simple things that makes my whole life better.

These fries from TJ’s in the air fryer are something else.

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Any other running liars out there? Does it help you to push start on your watch too?

Air fryer lovers… What is your favorite thing to air fry?

Parents-> What sports are your kids into these days if that’s their thing?

Any running tips that you have heard recently that have helped you?

The post Liar liar. first appeared on The Hungry Runner Girl.

Tuesday Tangents!

Tue, 23 Apr 2024 12:00:20 +0000

(Tank, shorts)

Ten miles @ 8:24 pace to start the week.

Now for the daily randomness:

*Another tooth is gone…. The tooth fairy paid too much the first time because she didn’t have smaller bills on her, and I’m wondering if that motivated Skye to get another one out as soon as possible.

*On my Saturday run, I saw three important things: I saw a Bald Eagle (it was just perched and hanging out on a rock 15 ft away from me… I swear we were the same height). I saw Connor Mantz running on the same trail and he passed by me. I also saw the white light (I was hurting so bad to try to keep up with my friends) during my 15.6 miles w/ 1300 ft of climbing… the last few miles felt like the last miles of a marathon.

*I want to be on the trails as much as possible this summer. I attempted to do some squats after our run and almost fell backward… Trails work our legs so well.

*Skye scored her first goal on Saturday!

*Knox was very thrilled that Real Madrid beat Barcelona on Sunday!

*The other day, I was asked how I get in protein throughout the day (mainly because I hate cooking meat), and my top answers: I drink a CorePower each day, I love to snack on really good deli meat, beef jerky, or hardboiled eggs.

*Did anyone else’s kids make a Flat Stanley in Kindergarten? The kids are supposed to send their Flat Stanley to someone they know and get pictures back of where their Stanley visited. Skye wanted to send it to my best friend in Switzerland, and it has been so fun getting pictures of where he has been, like Dubai!

*I dreaded the day that Brooke was old enough to fly back and forth to California to visit her dad on her own because I was so nervous about it. I’m glad I wasted all of that brainpower worrying about it because it has actually been the easiest and best situation. The flight attendants take such good care of her, and she always returns with a backpack full of snacks. We would have started this younger if we knew how well it was going to go!

*We had a discussion on our run yesterday about how everyone holds their hands while running. I naturally tucked my thumb in while still keeping my hands loose. I think this might be because we are coming off of winter, and I’m used to trying to keep my fingers close to each other to stay warm.

*We got a new Target in our area, so Beck and I had to check it out. We had fun looking around and grabbing some playdough that he had saved up for.

*Does anyone else jump on Reddit for Bluey discussions? Haha… Knox and I had to after the surprise episode, and I loved that the new episode came out the same day as the London Marathon because Bandit was watching the London Marathon in the episode!

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Is there a word that you will always struggle to spell?

-Surprise (the above tangent made me think of this question because it took me ten tries to spell the word correctly).

Is there something you are worried about that you shouldn’t have because it has worked out so well?

How do you get most of your protein in?

How do you hold your hands while you run?

The post Tuesday Tangents! first appeared on The Hungry Runner Girl.

A Girl Can Dream and One of My Biggest Dreams Is a Reality…

Mon, 22 Apr 2024 12:00:28 +0000

Today’s post is sponsored by adidas! I truly love adidas and the amazing pieces they offer for runners, fitness lovers, and people craving a comfortable everyday look. I can’t wait to share my Spring (thank goodness we made it out of winter) favorites with you; the colors, styles, and comfort are next level.

I would like to introduce you to my dream marathon training outfit. It’s almost as though the creators of each piece broke into my brain and made pieces that fit every wish I’ve ever had as a runner for my clothing.

Outfit: ADIZERO ADIOS PRO 3, Own The Run Long Sleeve Tee, Run Pocket Bra, Daily Run 5-Inch Short Leggings, Own the Run Tank Top!

Before I go into the details of why each of these pieces make up my dream training outfit, I thought I would include other dream scenarios that I wish I could make possible for my daily training:

*My niece coming over every morning before my run to french braid my hair. I’ve tried to learn. I can’t. But she has mastered getting every piece of hair out of my face.

*Running at 9 am every morning after 9 hours of sleep and a peaceful pancake breakfast with the family before heading out.

*Having the same running schedule as all my running friends. This schedule also includes 15 minutes of stretching out on the grass after we complete our run as we continue our deep run discussions.

*Gels that taste like Swedish Fish.

*It only taking me half a mile to warm up instead of the current 6 miles it takes me to feel warmed up.

*A daily foot massage from someone who holds no judgment against runner’s feet.

The above bullet points may never happen, but thank goodness my dream outfit is a reality.

The spring colors that adidas has right now will boost your energy levels and help you to make your spring 2024 running your best yet.

I first saw this bra at the Boston Marathon expo in 2022. The number of pockets instantly intrigued me. I can easily fit multiple gels, my car key, and a credit card in these pockets without feeling them while running. These pockets make it so easy to grab from during the run and the support is perfection. Chafing does not happen with this bra; the fabric is so soft that it feels like a treat to put on.

Can we talk about how nice it is to shed a layer when we get too hot and easily place it in the bungee cords on the back? They have thought of every detail with this bra.

I was introduced to the Adizero Adios Pro 3 when I was training for the 2023 Boston Marathon, and they sent them for free to groups of athletes running the marathon. It became the favorite shoe for every person I know who got a pair. I get excited to put them on. Not only do I run faster in these, my whole body feels better in them. They absorb so much of the pounding from the run, and I can put a solid 400-500 miles on a pair of these before I feel like they are done (which is MUCH later than any of my other pairs of speed shoes). They are shockingly lightweight and bring so much energy to my run, no matter how tired I am feeling.

This color scheme is my #1 right now. They are so perfect for spring!

If you want a breathable tank top, look no further. This tank is also light as a feather.

I have a folder set aside of the thank you notes I have received from different runners that I introduced to these shorts;) Lauren gave me a hug for finding them and telling her to get them. The length is perfect. Not too long and not too short, and once they are on your body, they aren’t going to be move. These have two large side pockets and also a pocket in the back. They are high-waisted with a thick waistband and look so flattering. (They run a little big so size down)

The purple of this long-sleeve is so perfect for spring, and I get compliments on the color whenever I wear it.

It is so lightweight. The fabric is flexible and moves with you. It is just what a runner needs for the spring mornings that are still a bit crisp!

I give it all a 10/10!

Have a blast shopping all of the stunning colors and spring items that adidas has right now. I have a good feeling about all of our spring training!

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Please share some of your dream training scenarios with me. I can’t wait to read these.

The post A Girl Can Dream and One of My Biggest Dreams Is a Reality… first appeared on The Hungry Runner Girl.

What’s Irritable Bowel Syndrome?

Mon, 22 Apr 2024 12:00:00 +0000

Do you have frequent abdominal pain along with diarrhea or constipation or both? If so, you may have irritable bowel syndrome and should see a doctor.

Silentish Saturday!

Sat, 20 Apr 2024 12:00:51 +0000

8 miles @ 8:12 pace. Running in the sun >>>>>>>> any other type of running.

Beck loves being timed doing tasks and so I told him I would time him to see how long he could cuddle me. Shockingly, he made it three minutes.

Goodbyes are hard.

To the airport with this girl.

Our airport tradition.

Read this while I waited for her plane to be gone for a bit.

The zoo for them.

The Sandlot has really inspired him.

Excited for trails!

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Tell me three things you have going on this weekend!

The post Silentish Saturday! first appeared on The Hungry Runner Girl.

Friday Favorites + this will make me faster (and maybe you too)!!

Fri, 19 Apr 2024 12:00:38 +0000

(Shorts ((on sale)), socks, shoes, shirt)

Lauren talked me into another hill day. I was sore from the gym, and hills didn’t sound appetizing, but I’m glad she got me on them. My goal is to make this hill not feel like it is going to kill me and to be able to chat a bit as we are going up.

We had a fun morning going into Runner’s Corner and having a form analysis by Golden Harper (the founder of Altra)! He started by checking out my shoes and gathering information on where they broke down first to help understand my gait.

Then he filmed us in the parking lot running at easy paces and at marathon pace. We talked in the parking lot about the most significant things we needed to work on (arm swing for me), and then he had me try out his Float Run Harness. I’m committing to wearing this for six weeks to make it a habit. I overswing (every coach I have had has told me this), which is fine when sprinting, ha, but I do it for marathons;) My elbow goes back correctly, but I bring my arm in front of me and overswing, my elbow goes out in front of my hips. The harness helps keep your arms at the angle they should be and allows your elbows to swing back but stop closer to your ribs like the elites.

Screenshot from without the harness on and my normal arm swing…

To with the harness on… I need to put together a video because the change was pretty drastic.

He calls this harness a running technique coach that comes with you for every run until it becomes automatic. You just put it on your back and then your thumbs through the holes. If you are tugging on the straps when wearing it, you are not arm swinging correctly, making it easy to fix your swing again. The goal is to keep your wrists to ribs, your elbows back, and your posture open (run proud and tall), which helps your cadence and your form and avoids overstriding. My cadence naturally went up as soon as I put it on. PS This is not sponsored in the slightest; I just think this simple harness can help a lot of runners and Lauren, and I can’t wait to see what it does for our PRs. Wasting less energy with my form = I will run faster on race day.

While there, we also tried a few laps around the building in the Alphafly 3s. I need to try them out for speed work, but I still think I like the Vaporflies more and the adidas adios pro 3s the most (I did just get sent a pair of the Hoka Skyward X, so expect a review on them soon).

Truly, is there a better lunch than a really good sandwich? Does anyone else eat the crusts first and save the best for last?

And then it was a busy afternoon full of cross-country…

And the state fair!

Now for just a few favorites this week:

*I finished Every Last One by Anna Quindlen and give it an A. It was such a page-turner for me. The story was so different than anything I have read before and told from such an interesting perspective. I loved it so much I immediately got another book by the same author, and I’m hoping I love it just as much.

*The jacket from my dreams. The colors are perfection. It was love at first sight based solely on the colors.

*I’m gearing up for four kids to be home this summer, and one of my favorite things for the summer is The Family Adventure Journal. It includes many cute and free activities and prompts for kids (especially Skye and Beck’s age), and it gets us out the door to explore and journal together.

*I don’t remember who posted about this container on IG, but as soon as I saw it, I bought it to save us on the soccer fields. The kids love it, making it so easy to pack for our hours of soccer games each Saturday. I’m a big fan. It’s also easy to clean, and the lid seals everything nicely. I feel like Mother of the Year when I pull this out. This reminds me of one time my brother, who is a pilot, had his wife on his flight. Before the flight took off, he got on the loudspeaker and said he wanted to make an announcement. The Mother of the Year award winner, for whatever year it was, was on their flight and gave my SIL’s seat number so everyone knew where she was, haha… Everyone started clapping for her:)

*I love coming across pictures on my blog when searching for a recipe or something and seeing Mer. She was the best.

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Have any fun weekend plans?

Reading anything good right now?

Do you journal? Have you in the past?

Long run this weekend? Anyone racing?

The post Friday Favorites + this will make me faster (and maybe you too)!! first appeared on The Hungry Runner Girl.

Watch out.

Thu, 18 Apr 2024 12:00:10 +0000

(Shorts, bra, shirt, shoes)

Good morning! I had a good workout on Wednesday so I’m still riding that endorphin high…

5 miles up the canyon and then we turned around and started our workout… It sounds a little confusing but it is actually super easy to keep track of in this canyon because there are triangles on the trail every 100ms so you don’t even have to look at your watch!

1 mile speed changes (100m fast, 100m float on repeat), 1 mile float (aka not easy but you can still talk), 1 mile speed changes, 1 mile float, 1 mile speed changes

By the last mile I was expecting my legs to actually tear off of my body but they didn’t, so that’s a win. This workout challenges me so much because 100m sprints have never been my strength but it helps build those fast twitch muscles up nicely.

5:46, 6:49, 5:45, 6:45, 5:47—> slight down for those first 4 miles and then flat. 11 miles total at 7:15 average.

We even made it to the gym to lift for 22 minutes before needing to be back for kids. I am now up to adding 2 10 lb plates to the barbell for squats. Watch out fall marathons…

Sinkhole update—> There are cones there now. Lauren was telling me about how she had to wipe gravel off of my face after my fall which I completely forgot about. BE CAREFUL out there on the roads!

Somebody has insisted that they be the one to put gel in his hair… so that’s going well.

I asked Great Harvest if I could buy their butter too but you can’t.

Our afternoon was filled with FaceTiming family members to show them that Skye lost her very first tooth!

I made our favorite enchiladas (two less spicy ones on the right). We have the Café appliances which overall I really love them (except for the dishwasher… it feels a bit clumsy and small)… the oven is my favorite because you can turn it on from your phone if you are away. We popped them in right before a game started, turned on the oven from our phone a bit later and came home to a hot dinner.

It’s so nice to no longer be wanting to go to bed at 7 pm and to be outside instead.

And now he has a baseball to snuggle as he watches part of Sandlot.

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Tell me about your last speed workout!

What are you making for dinner tonight?

Has anyone else been running in the same spot for decades?

-That canyon and I have been tight for 25 years now. I have every turn and marking memorized.

I really want to try a new shampoo and conditioner… Any recommendations??

The post Watch out. first appeared on The Hungry Runner Girl.

Recently…

Wed, 17 Apr 2024 12:00:00 +0000

Recently….

I ran 10 miles @ 8:18 pace with the girls.

My brother-in-law came over and installed our lights and I love them.

We had to start doing laundry at night so he could wear his Sandlot shirt every day.

I asked my sister and niece to reenact this photo and my niece refused.

I started reading this book when Heather recommended it to me and I CANNOT PUT IT DOWN (and I’m not even remotely exaggerating).

I started listening to this book after Jenny recommended it (and I love Hope Davis narrating so I chose to listen instead of read) and I’m also completely hooked on this book. I cannot get anything done between these two books.

I came across this picture and teared up because, I promise you, I feel like I took this picture of them yesterday.

I have thrown myself into the elementary cross-country team… as you can tell, I get into it.

I’ve needed an insane amount of caffeine to make it through above activity;)

I’ve been googling short races to sign up for… Is this a mid-life crisis?

We have a new roly-poly hunter in our home.

I won Knox’s heart by putting Goldfish and Cheez-Its in the cereal dispenser.

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What is #1—> Goldfish, cheez-its, or some other type of cracker?

Random question from my brother… do you remember your orthodontist’s name (if you had one)?

-He and his kids called me and asked me and I replied Dr. Broadbent within half a second of him finishing the question. It may have been 25 years ago, but I’ll never forget due to the amount of pain I associated with his name every time I had to get my braces tightened;)

Finish the sentence—> Recently, _________________.

The post Recently… first appeared on The Hungry Runner Girl.

Getting Help for Substance Use Disorders

Mon, 15 Apr 2024 12:00:00 +0000

If someone you know is using drugs or alcohol more often, in larger amounts, or for longer than intended, it might be a sign that they have a substance use disorder.

Substance Use Disorders In Stressful Times

Mon, 08 Apr 2024 12:00:00 +0000

If stress has increased your drinking, drug use, or use of medicines other than as prescribed, take steps to get the help you need!

What is Substance Use Disorder

Mon, 01 Apr 2024 12:00:00 +0000

If you can't stop taking legal or illegal drugs, medicines, or alcohol, even if you want to, you may have a substance use disorder.

Get Involved in Kidney Research

Mon, 25 Mar 2024 12:30:00 +0000

Did you know the National Institutes of Health is working to improve kidney care?

Ice Submersion for Acute Injuries

Sat, 23 Mar 2024 03:07:22 +0000

Keeping Your Kidneys Healthy

Mon, 18 Mar 2024 12:30:00 +0000

An estimated one in seven people will develop kidney disease in their lifetime. But it doesn’t have to be that way. There are steps you can take today to maintain your kidney health.

Great video on Diagnosing Plantar Plate Tears on MRI

Sat, 16 Mar 2024 15:29:16 +0000

https://youtu.be/JQxweI_KJzY

What is Kidney Disease?

Mon, 11 Mar 2024 12:30:00 +0000

Did you know that if your kidneys start to struggle, they will automatically work harder? Because of this increased effort, around 90% of people with kidney disease won’t know they have it until it’s advanced.

The Role of Your Kidneys

Mon, 04 Mar 2024 13:30:00 +0000

Your kidneys may be small, but they play a big role in your overall health! Stay tuned to get to know these fist-sized organs and what they do to keep your body functioning smoothly.

Excellent Article about Rotating Different Types of Shoes: Great Common Sense

Thu, 29 Feb 2024 05:35:45 +0000

https://run.outsideonline.com/gear/the-three-different-shoes-every-runner-needs/

HIV in the African American Community

Mon, 26 Feb 2024 13:00:00 +0000

The rate of new HIV infections in African Americans is eight times higher than whites.

HIV/AIDS: Get Tested

Mon, 19 Feb 2024 13:00:00 +0000

Getting tested is the only way to know if you have HIV, an infection that can lead to AIDS.

Why We Need More African American Donors

Mon, 12 Feb 2024 13:00:00 +0000

Did you know that many African Americans are waiting for bone marrow transplants, and you can help them?

Sesamoid Fracture presenting as a BiPartite Sesamoid

Fri, 09 Feb 2024 05:04:22 +0000

Only the abstract is linked here. It shows the dilemma patients are left with when they have bi- or tri-partite sesamoids. Fractures are missed and a needless year of suffering is documented here. We fracture at weak spots in bone. The junction between two fragments of bone like a bipartite sesamoid is such a weak spot. In so many cases, the injury is called a normal variant, and the possibility that there is a possible fracture is dismissed. If you have pain in your big toe joint, and the x-ray shows a bipartite or tripartite sesamoid, discuss the probability that this can be a fracture with your physician.

https://www.jfas.org/article/S1067-2516(18)30550-7/fulltext

Donate Bone Marrow

Mon, 05 Feb 2024 13:00:00 +0000

Each year, more than 30 thousand people are diagnosed with life-threatening blood diseases. A bone marrow transplant from a donor offers hope for a cure.

Keeping Your Eyes Healthy Can Improve Your Quality of Life

Mon, 29 Jan 2024 13:00:00 +0000

Losing sight through eye disease can be life-altering.

Pregnancy and Thyroid Disease

Mon, 22 Jan 2024 13:00:00 +0000

Did you know your thyroid gland makes extra hormones during pregnancy for your baby’s developing brain and nervous system?

NSAIDS (like advil and aleve) can Affect Bone Healing

Fri, 19 Jan 2024 16:34:39 +0000

A well known fact is NSAIDs (non steroid anti-inflammatory drugs) can slow down bone healing. And like anything, one person will be greatly affected and another almost not at all. If you need to decrease inflammation, ice and contrast bathing remain the non drug of choice for home treatments. And of course, Physical Therapy is wonderful with their machines to reduce inflammation. There are also homeopathic remedies, acupuncture, etc.

https://pubmed.ncbi.nlm.nih.gov/30260913/

Sesamoid Fractures: Typical Orthopedic Approach with Comments

Wed, 17 Jan 2024 02:52:02 +0000

I have just retired. My time now can be more involved in this blog I started almost 14 years ago. One of the injuries I write about, and treated extensively, was sesamoid fractures. I just received emails from two readers about sesamoid injuries. All doctors will treat injuries slightly differently. When I read the article below, I would emphasize the importance of some treatments more. But, overall the article is well written. Exogen bone stimulators are a must to me. 3 months of cast or bike shoe immobilization is very important. Daily contrast bathing. Evaluation of Vit D and overall bone density is crucial. Orthotic devices with off weighting the sesamoid needed. Spica taping to limit big toe bend can get patients back into activity. Avoiding NSAIDS since they can retard bone healing. Ice activity aggravation. Hope this helps. Rich

https://orthoinfo.aaos.org/en/diseases--conditions/sesamoiditis

Stretching Achilles and Plantar Fascia for Plantar Fasciitis: You Have to Stretch Both

Mon, 15 Jan 2024 21:19:45 +0000

https://journals.sagepub.com/doi/10.1177/1071100717732762

Here is a helpful video!!

https://youtu.be/0eAqJ4-oKTM?si=t0NBhcIL1OsY_Oe_

Understanding Diabetic Eye Disease

Mon, 15 Jan 2024 13:00:00 +0000

Managing your diabetes can help keep your eyes healthy!

Slowing Pace Down can Improve Knee Pain

Sun, 14 Jan 2024 16:55:05 +0000

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0295645

If Your Child Has Very Flat Feet, here is a Checklist for the Doctor to Evaluate

Fri, 12 Jan 2024 05:06:30 +0000

https://pubmed.ncbi.nlm.nih.gov/10943496/

Plantar Fasciitis: Stretching May Be Your Best Treatment

Tue, 09 Jan 2024 21:27:38 +0000

Stretching of the achilles for plantar fasciitis may be the best treatment overall per this article. I have attached a video on Plantar Fascia Stretching for your information.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134886/

https://youtu.be/0eAqJ4-oKTM?si=bXkfMjxZBGzE4Qqx

One of the Most Predictable Reasons for an Injury: You had the same one less than 12 months ago

Tue, 09 Jan 2024 06:05:34 +0000

Why is this important? Because healing the injury is one thing, getting at the cause and reversing it is another thing totally!!!

https://link.springer.com/article/10.1007/s40279-014-0194-6

Saving Your Sight: Eye Exams and Early Detection

Mon, 08 Jan 2024 13:00:00 +0000

A simple eye exam can catch eye disease before it affects your sight.

Comparison on 15 and 25 Degree Inverted Orthotic Devices on Lower Extremity

Sun, 07 Jan 2024 21:27:27 +0000

The following paper is a good look at the dynamics of 2 Inverted Orthotic Devices (15 degrees and 25 degrees) and the Shoe alone. There are questions around the loss of ankle plantar flexion motion with the 2 inserts vs shoe only which has possible explanations on the positive and negative side. At foot loading, a loss of ankle plantar flexion probably only implies that the orthosis is supporting the arch and less ankle plantar flexion range is needed. But, does a loss in ankle plantar flexion at toe off imply a more inefficient push off or a more stable foot with less plantar flexion needed for push off? The summary of angles in the paper show these findings are less than 1 degree in amount in any direction, but of the the 31 subjects the variation could have been more or less.

If you are looking for a good paper on Inverted Orthoses, this one is very good with 60 plus references to sink your teeth into. Rich Blake

2023; 16: 2613–2623.

Published online 2023 Sep 5. doi: 10.2147/JMDH.S420003

Effect of Different Foot Orthosis Inverted Angles on Walking Kinematics in Females with Flexible Flatfeet

Nour Alsaafin, 1 , 2 Nabil Saad, 1 Shima A Mohammad Zadeh, 1 , 2 and Fatma A Hegazy 1 , 2

Protecting Your Vision Through Healthy Habits

Mon, 01 Jan 2024 13:00:00 +0000

Help protect your eyesight for life with healthy habits!

Chronic Pain: Ketamine May Help

Wed, 27 Dec 2023 15:50:05 +0000

https://www.cnn.com/2023/12/26/health/chronic-pain-ketamine/index.html

Don't Let the Holiday Weigh You Down

Mon, 25 Dec 2023 13:00:00 +0000

Research suggests that many people never lose the extra weight they gain over the holidays.

Secrets to Keep Moving: A Holiday 50% Off Offer from Dr Rich Blake

Thu, 21 Dec 2023 21:37:32 +0000

I am pleased to add a 50% off offer on my book Secrets to Keep Moving. This will be for the first 25 using the code GD5YR4 from today to midnight 12/31/23.

https://store.bookbaby.com/book/secrets-to-keep-moving-a-guide-from-a-podiatrist1

Sesamoid Injuries

Thu, 21 Dec 2023 06:04:34 +0000

I have a lot of information to help you manage your sesamoid injury within the pages of this blog. Please go through the Labels/Index to find information. Here is a wonderful comment I just received. Rich

You’re a true gem of a human and doctor. My sesamoid pain began two months ago and it’s stopped me from doing my favorite activities like drumming and climbing. In only a few days of following your advice, I can already feel my foot healing. It’s motivating and giving me the confidence needed to overcome this. I’m surprised and grateful to find a doctor sharing so much knowledge freely and consistently for as long as you have. Thank you Dr. Blake and happy holidays.

A New Year's Resolution I Can Stick To

Mon, 18 Dec 2023 13:00:00 +0000

Are you ready to make a New Year’s resolution about your health you can really stick to?

Secrets to Keep Moving: Page 1 upcoming 2nd Edition

Wed, 13 Dec 2023 16:53:38 +0000

Secrets to Keep Moving:

A Guide from a Podiatrist

Richard L Blake DPM MS

2nd Edition: Proposed 2025

Introduction

I am happy to embark on a daily adventure to write the 2nd Edition of Secrets to Keep Moving, first published in 2016. As I finish each page of this 200 plus book, I will publish that page on my blog www.drblakehealingsole.com, including this page. The goal of the book is to update, shorten to make it less expensive, and make it center around self help (within reason). I hope to publish it in 2025. I am excited about getting your feedback on pages (comments to each blog post) so I can make multiple revisions before going to publication. I want this book something that you would want to give to a friend with knee pain, or understand all the self treatments for bunions. I am so excited that since this aspect is electronic, I can include videos of techniques or further explanations. Let’s get started.

General Book Organization

I will have to break the book down into easy to digest injury chapters. These are:

Foot Pain
Leg Pain
Knee Pain
Thigh and Hip Pain
Low Back Pain

Of course, as a Podiatrist, I can only discuss problems above the leg that I treat conservatively.

The Effect of Foot Orthotic Treatment in Posterior Tibial Tendon Injuries

Wed, 13 Dec 2023 00:39:53 +0000

https://pubmed.ncbi.nlm.nih.gov/33040609/

Foot orthoses, together with exercise programs, seemed to improve the effect of orthotic treatment. Foot orthoses with personalized internal longitudinal arch support were more effective than flat insoles or standard treatments in reducing pain.

Know the Signs of Food Poisoning

Mon, 11 Dec 2023 13:00:00 +0000

Can you spot the symptoms of food poisoning?

Good vs Bad Pain

Mon, 11 Dec 2023 06:23:24 +0000

What are First Line Agents to Help Nerve Pain when Diagnosed?

Mon, 11 Dec 2023 04:19:03 +0000

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6544553/

Here is a good article summarizing the progression of medicines used to treat nerve pain in patients. We will focus on the first line therapies to help calm down the pain. Here is a summary from the abstract:

"Multidisciplinary conservative care and non-opioid medications (tricyclic antidepressants, serotonin norepinephrine reuptake inhibitors, gabapentanoids, topicals, and transdermal substances) are recommended as first-line therapy."

The TCAs most commonly prescribed today include: Anafranil (clomipramine), Asendin (amoxapine), Elavil (amitriptyline), Norpramin (desipramine), and Pamelor (nortriptyline).Two of the most common SNRIs are duloxetine and venlafaxine. Clinically used gabapentinoids include gabapentin, pregabalin, and mirogabalin, as well as a gabapentin prodrug, gabapentin enacarbil. Additionally, phenibut has been found to act as a gabapentinoid in addition to its action of functioning as a GABA_B receptor agonist. There has recently been a warning not to use gabapentinoids in patients with respiratory problems. Common topicals are a myriad of compounding formulations with or without Ketamine. OTC topicals I use most are Neuro Eze and Neuro One both with L-Arginine in concentrated form. The transdermal product I use is 5% Lidoderm patches.

Many patients try other nerve desensitizing treatments first, before drugs, with neural flossing or gliding, Acupuncture, TENS, and Quell units.

Heel Pain: Treating Plantar Fasciitis; American Physical Therapy Association Guidelines

Mon, 04 Dec 2023 16:01:21 +0000

https://www.jospt.org/doi/10.2519/jospt.2014.0303

Don’t Let Food Poisoning Spoil Your Fun

Mon, 04 Dec 2023 13:00:00 +0000

Foods and beverages contaminated with germs can make you very sick.

Response Regarding Possible Contact

Sat, 02 Dec 2023 04:32:38 +0000

Congratulations Dr.Blake on your new Biomechanics Book. Coming across your website has given me hope of figuring out a chronic sesamoid(I think) issue. I have Charcot-Marie-Tooth Type1a which I believe is making matters worse for recovering from this. Absolutely no one has been able to help me. Is there any way I could get in touch with you directly? Look forward to hearing back. Thanks!

Response from Dr Blake:

I am presently working a little with Dr Ajitha Nair in Oakland, California due to my recovery from Open Heart Surgery. She can be reached by email at anair@propelfootandankle.com. Her and I discuss cases once or twice a month also. I hope this avenue can help you. Rich

PS. Chapter 6 in Book 2 has a detailed description of possible treatments for Big Toe Joint Pain. Some may apply to you.

https://www.amazon.com/Practical-Biomechanics-Podiatrist-Richard-Blake/dp/1667863401/ref=sr_1_1?crid=1EUGRXNFQO1AT&keywords=Practical+Biomechanics+for+the+Podiatrist+Book+2&qid=1701491505&sprefix=practical+biomechanics+for+the+podiatrist+book+2%2Caps%2C128&sr=8-1

Great Article on Choosing Cleats by Dr Spitalny

Sat, 02 Dec 2023 04:15:22 +0000

https://www.hmpgloballearningnetwork.com/site/podiatry/sports-medicine/advising-parents-choosing-right-cleat-young-athletes