Did you know that in any given year more than half of all runners incur an injury that forces them to stop running, sometimes for weeks or months? Fortunately, there are many actions you can take that will decrease your risk of injury and allow you to continue running.

Strengthen your core – a strong core is essential to a smooth, efficient running stride. A weak core increases your risk of a running injury. You should devote a minimum of 15 minutes twice each week to a core strengthening program.

Balance hard running with rest days – it is essential that we allow our bodies the opportunity to rest, recover and adapt to increased training. Overtraining by failing to allow adequate rest days will significantly increase your likelihood of developing a running injury.

Stretching is not a warm-up – to prepare your body for running, start by walking or running slowly and gradually increase to your desired pace over a period of several minutes. Jumping into a run at your mid-run pace strains your muscles, tendons, and ligaments and increases your risk of an injury.

Increase your training distances gradually – Adding too much distance too soon may be the single most common cause of developing a running injury. Limit weekly increases in the amount of time you run or the distance you cover, to 5 to 10%. After increasing your distance total for a week or two, allow yourself a week of less running to let your body strengthen and repair. Then resume your 5 to 10% increases.

Cross train – Strengthening your legs with non-impact exercise allows your body to better handle the stresses of running and decreases your injury risk.

Choose the right shoes – Don’t be fooled by shoe fads. Most runners will do best in a neutral shoe (light stability or non-stability). Follow our running shoe guide and replace them every 300 – 400 miles.

Some foot types need special shoe inserts – Unfortunately, many of us are born with foot types that increase the risk of running injuries. For instance, varieties of high arches (pes cavus) or flat feet (pes valgus) put abnormal stresses on the feet and legs when running. We can fabricate a custom shoe insert that will mitigate these abnormal forces and decrease your injury risk. Orthotic devices are also often essential to help recover from certain injuries such as plantar fasciitis.

Get the right shoe fit – Wearing shoes that are too small is very common and unfortunately increases your risk of toe pain and injury. Make sure you have a full thumb’s width between the end of your longest toe and the tip of your shoe when you are standing. Our feet naturally swell as the day goes on so be sure to buy your shoes after running or later in the day.

Vary your training surface – Try to incorporate different running surfaces such as dirt trails and grassy terrain into your exercise regimen instead of just running on hard surfaces. This variation will increase your lower extremity strength, improve your balance and decrease your injury risk.

Heel pain is one of the most common problems that bring people into our office. There are a variety of conditions that could be causing your heel pain. Ignoring your pain usually leads to a worsening situation.  The doctors at Indy Podiatry are experts in the treatment of  all heel pain, including plantar fasciitis and Achilles tendonitis.

Over 30 million people in the United States have diabetes, and around seven million don’t even know they have the disease yet, according to the American Podiatric Medical Association. The most common reason a person with diabetes is admitted to the hospital is for problems with their feet.

Because diabetes can have a significant impact on your feet, seeing a podiatrist once a year for an annual exam should be part of your comprehensive team approach in controlling diabetes.

Throughout the month of November, Indy Podiatry will be providing information regarding diabetic foot care, so that you can take preventative measures to avoid the two main underlying foot problems related to diabetes: nerve damage and poor circulation. If you have diabetes or pre-diabetes and you schedule an appointment with us during the month of November, you will receive a mirror to help with self-foot exams. You will also receive important information on diabetic foot care.

Our doctors are experts in diabetic wound care and in the treatment of the diabetic foot. If you have diabetes, give our office a call at (317) 573-4250 and let us help you keep your feet on a healthy path.

Have you found yourself wanting custom orthotics, but not quite ready to commit? Although the upfront cost may sound a little expensive, the benefits they provide are completely worth it. Here’s a list of reasons why custom orthotics might be right for you.

1. You suffer from leg, hip or back pain – Pain in these areas can come from poor foot structure or alignment. With custom orthotics, you will notice that these areas hurt less because they help correct the position and movement of your foot and ankle, thus improving your overall mobility.

2. They are made specifically for your feet – At Indy Podiatry, one of our knowledgeable doctors will custom prescribe and mold your orthotics to fit and support your feet/ankles exactly. Over-the-counter options are nothing more than arch supports and they lack prescription correction.

3. You are a runner, exercise walker or athlete – If you are active, you’re more prone to developing problems from abnormal foot mechanics. Orthotic devices are often essential to allow successful exercise and sports activities.

4. You stand for long periods of time – If your job requires you to stand for hours on end, custom orthotics can help provide support to your joints and overall relief.

5. You have diabetes – One of the potential problems associated with diabetes is the loss of the ability to feel things in the feet, or diabetic neuropathy. Numbness in your feet leads to an increased risk of injury. Custom orthotics can help keep pressure off diabetic ulcers and provide correct foot alignment which then helps to reduce corns, calluses and chaffing associated with diabetes.

If you have problems with any of the above, one of our doctors can do a complete evaluation to determine where and how your structure and motion deviate from normal. Indy Podiatry is a well-known expert in the area of custom orthotic devices. Taking care of your foot and ankle pain today will help save you time and money in the future.   Give us a call today at 317-573-4250.

Do you experience pain in the ball of your foot? Although there are many conditions that can cause discomfort in this area, the problem often occurs when someone does not have enough natural fat pad to serve as a cushion.

Other causes include:

• Genetic bone abnormalities (such as arthritis or injuries)
• High arches or flat feet
• Hammertoes

At Indy Podiatry, we often help our patients find relief with the use of special injections. We use Restylane®, a non-silicone-based formula consisting of hyaluronic acid, which is specifically formulated to emulate your body’s own naturally produced hyaluronic acid. Restylane serves as a filler to provide cushioning to the ball of your foot allowing you to stand and walk pain free. Restylane® does not contain animal ingredients and is fast, safe and effective. Although Restylane injections are a temporary, non-permanent solution, pain relief typically lasts 6-9 months.

If you think you could benefit from Restylane® injections, please call our office today at 317-573-4250.