Children’s feet grow faster than most parents realize. Understanding kids foot size is essential in keeping your child comfortable, active, and injury-free. Shoes that are too tight or too loose can cause discomfort, affect posture, and even lead to long-term foot issues. This guide will help you understand how children’s feet grow, how to measure them correctly, and how to choose shoes that fit just right.

Why Kids’ Foot Size Matters

Proper foot development is a critical part of a child’s overall health. Kids’ feet are soft and flexible, making them more prone to deformation if not properly supported. When the correct shoe size is ignored, children may develop issues like flat feet, bunions, or walking imbalances.

Key reasons why foot size matters:

• Prevents foot pain and blisters

• Encourages natural walking patterns

• Reduces the risk of injury

• Supports posture and balance

• Promotes healthy bone development

How Fast Do Kids’ Feet Grow?

Children’s feet grow in spurts and may outgrow shoes faster than you expect. It’s important to check their size often.

Average growth patterns:

• Infants & Toddlers (0-3 years): Every 2–3 months

• Preschoolers (3-5 years): Every 3–4 months

• School-aged kids (6-12 years): Every 4–6 months

Regular foot checks will help ensure your child always wears shoes that support their growth.

How to Measure Toddler Feet at Home

Many parents want to know how to measure toddler feet without special tools. Here’s an easy at-home method:

1. Have your child stand on a piece of paper.

2. Trace both feet with a pencil, keeping the pencil vertical.

3. Measure the length from the heel to the longest toe.

4. Use the larger foot for sizing.

5. Refer to a children’s shoe sizing chart to find the right size.

Pro tip: Measure at the end of the day when feet are at their largest.

Using a Children’s Shoe Sizing Chart

A children’s shoe sizing chart helps convert foot length into an accurate shoe size. Charts vary slightly by brand, so always double-check the manufacturer’s guidelines.

Benefits of using a sizing chart:

• Helps avoid buying the wrong size online

• Simplifies international size conversions (US, UK, EU)

• Offers a consistent reference for growing feet

• Makes shopping faster and more accurate

If possible, print out the chart and keep it on hand for quick sizing checks.

What Is the Proper Shoe Fit for Kids?

The proper shoe fit for kids ensures comfort, safety, and support. Poorly fitted shoes can hinder movement and cause lasting issues.

What to look for:

• Length: A thumb’s width between the toe and shoe tip

• Width: Snug but not tight sides

• Heel: Secure without slipping

• Flexibility: Shoe bends easily at the ball of the foot

• Material: Breathable, soft fabrics like leather or mesh

Avoid stiff shoes or styles that need “breaking in” — kids’ shoes should fit well immediately.

Signs Your Child Is Wearing the Wrong Shoe Size

Even if shoes seem fine, kids may be uncomfortable but not know how to explain it. Watch for these warning signs:

• Red marks, blisters, or calluses

• Complaints of foot, leg, or back pain

• Tripping or walking awkwardly

• Resistance to wearing shoes

• Toes curling or overlapping in the shoe

If you notice any of these, it’s time to recheck their foot size.

Choosing the Right Shoes for Kids

Buying the right shoes goes beyond just size — the design and features also matter. Children need lightweight, supportive shoes that allow for active play.

Tips for buying kids’ shoes:

• Look for Velcro or laces for adjustable fit

• Choose lightweight, flexible soles

• Ensure enough space for toes to move

• Check the size every 2–3 months

• Let your child walk around in the shoes before buying

Comfort should always come before style. The right shoes will feel good immediately.

Tracking your is a simple but powerful way to support their health and development. By regularly measuring their feet, using a children’s shoe sizing chart, learning how to measure toddler feet properly, and understanding the proper shoe fit for kids, you’re setting your child up for success — one step at a time.

Book An Appointment 832-415-1790

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Walking and running are two of the most accessible forms of exercise, offering countless health benefits. But as simple and natural as these activities may seem, they can take a significant toll on your feet over time. Understanding the effects of running and walking on the foot is essential for preventing injury, maintaining mobility, and ensuring long-term foot health. In this article, we’ll explore the benefits, common problems, and expert care tips to keep your feet in top condition.

The Biomechanics of Running and Walking

Walking and running might seem similar, but they place very different demands on your feet. Walking involves a smooth heel-to-toe motion, with at least one foot always on the ground. Running, on the other hand, includes a flight phase where both feet are off the ground. This increases the impact and force placed on the foot, especially on the forefoot and heel.

Each step taken during walking or running requires your foot to act as a shock absorber, stabilizer, and propulsion device. Repeating this motion thousands of times can affect the muscles, bones, tendons, and ligaments in both beneficial and harmful ways.

Positive Effects of Walking and Running on Foot Health

Let’s start with the good news. Regular walking and running have several positive effects on your feet and overall well-being:

1. Strengthens Foot Muscles and Bones

Moderate activity helps strengthen the intrinsic muscles of the feet, improving balance, stability, and arch support. It also promotes bone density, which reduces the risk of conditions like osteoporosis.

2. Improves Circulation

Regular movement boosts blood flow, which is especially important for individuals with diabetes or peripheral artery disease. Improved circulation helps with tissue repair and reduces the risk of wounds and infections.

3. Maintains Healthy Weight

Excess weight places more stress on your feet. Walking and running help maintain a healthy weight, thereby reducing pressure on joints, ligaments, and the plantar fascia.

Negative Effects: Common Foot Problems from Walking and Running

While there are many benefits, excessive or improper walking and running can lead to a range of foot issues. Knowing these risks can help you take proactive steps to prevent them.

1. Plantar Fasciitis

This painful condition occurs when the band of tissue connecting the heel bone to the toes becomes inflamed. It’s a common injury among runners due to repetitive impact on the heel.

2. Stress Fractures

Repeated impact from running or walking on hard surfaces can lead to small cracks in the bones of the foot, known as stress fractures. These often require rest and medical attention to heal properly.

3. Blisters and Calluses

Poorly fitting shoes and sweaty feet can cause friction, leading to blisters or thickened skin. While minor, these issues can become serious if left untreated.

4. Achilles Tendonitis

This inflammation of the tendon at the back of your ankle is common among runners who increase their mileage too quickly. It causes pain and stiffness that can interfere with movement.

5. Bunions and Hammertoes

Wearing tight or unsupportive shoes while walking or running long distances can contribute to the development of deformities like bunions and hammertoes.

Foot Health Tips for Runners and Walkers

If you love walking or running, you don’t have to give it up to avoid foot problems. Follow these expert foot health tips for runners and walkers to keep your feet safe and strong:

1. Wear the Right Footwear

Choose shoes that fit properly, provide good arch support, and are appropriate for your activity. Replace them regularly—about every 300 to 500 miles for runners.

2. Warm Up and Stretch

Before you head out, warm up with light movement and stretch your calves, ankles, and toes. This helps prevent stiffness and injuries like Achilles tendonitis.

3. Use Orthotics If Needed

Custom orthotics can provide extra support for high arches, flat feet, or overpronation. Talk to a podiatrist to find out if you need them.

4. Moisturize and Care for Your Skin

Prevent blisters and cracks by keeping your feet moisturized and dry. Use moisture-wicking socks and apply foot powder if necessary.

5. Pay Attention to Pain

Don’t ignore persistent foot pain. Early treatment of conditions like plantar fasciitis or stress fractures can prevent long-term complications.

How to Protect Your Feet During Exercise

Knowing how to protect your feet during exercise is key to sustaining a healthy walking or running routine:

• Gradually increase intensity and distance to avoid overuse injuries.

• Avoid running or walking on hard surfaces like concrete; choose trails or tracks when possible.

• Perform foot-strengthening exercises like toe curls, towel scrunches, or picking up marbles with your toes.

• Ice your feet after long sessions to reduce inflammation.

• Schedule regular foot check-ups with a podiatrist, especially if you have existing foot issues or chronic health conditions like diabetes.

When to See a Foot Doctor

If you experience chronic foot pain, swelling, numbness, or difficulty walking, it’s important to consult a foot specialist. A podiatrist can provide a proper diagnosis, recommend the right treatment, and help you create a personalized plan to keep your feet in top shape.

At DeNiel Foot and Ankle Center, we specialize in helping runners and walkers maintain optimal foot health. From custom orthotics to treating sports injuries, we provide comprehensive care tailored to your lifestyle.

The effects of running and walking on the foot can be both positive and negative. While these activities offer incredible cardiovascular and mental health benefits, they also put repeated stress on your feet. With proper footwear, stretching, and early intervention, most foot-related issues can be avoided.

Whether you’re a seasoned marathoner or someone who enjoys daily walks, your feet are the foundation of your movement. Take care of them—because healthy feet lead to a healthier, more active life.

Book An Appointment 832-415-1790

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Running is an excellent form of exercise that promotes cardiovascular health, endurance, and overall well-being. However, it’s not uncommon for runners to experience various foot-related issues, one of which is bruised toenails. Bruised toenails can be painful and bothersome, affecting your running performance and comfort. In this article, we will explore the causes of bruised toenails from running, how to manage them, and when it’s crucial to seek professional advice.

Causes of Bruised Toenails in Runners

• • Repetitive Impact: The constant impact of your feet hitting the ground during running can lead to microtrauma to the toenails. Over time, this repeated stress can cause bruising under the nail.
  • Improper Footwear: Ill-fitting or worn-out running shoes with inadequate cushioning can increase the risk of toenail bruising. Shoes that are too tight can cause your toes to rub against the inside of the shoe, leading to injury.
  • Long-Distance Running: Marathon or long-distance runners are more prone to toenail bruising due to the prolonged stress on their feet.
  • Running Downhill: Running downhill can increase the force of impact on your toes, making them more susceptible to bruising.

Managing Bruised Toenails

• • Rest and Recovery: If you notice a bruised toenail, it’s essential to give your feet time to heal. Avoid running until the pain and discomfort subside.
  • Proper Footwear: Invest in well-fitting running shoes with adequate cushioning and support. Get professionally fitted to ensure the right size and style for your foot type.
  • Trimming Toenails: Keep your toenails trimmed to prevent them from pressing against the front of your running shoes.
  • Protective Padding: You can use gel toe caps or moleskin to protect the bruised toenail and reduce friction during running.
  • Ice and Elevation: Applying ice and elevating your feet can help reduce swelling and alleviate pain.
  • Pain Relief: Over-the-counter pain relievers can provide temporary relief from discomfort, but use them according to the recommended dosage.

When to Seek Professional Advice

While many cases of bruised toenails from running can be managed at home, there are instances when professional advice is necessary:

• • Persistent Pain: If the pain and bruising do not improve with rest and home care, consult a podiatrist for a thorough evaluation.
  • Signs of Infection: If the bruised toenail shows signs of infection, such as pus or increasing redness, seek immediate medical attention.
  • Repeated Issues: If you frequently experience bruised toenails despite taking preventive measures, consult a podiatrist to address any underlying problems.

Bruised toenails from running are a common issue among avid runners. While they can be painful and uncomfortable, they are usually manageable with rest, proper footwear, and basic home care. However, if the pain persists or you notice signs of infection, don’t hesitate to seek professional advice from a Houston podiatrist at DeNiel Foot and Ankle Center.

Taking care of your feet is essential for long-term running success, so listen to your body and address any concerns promptly to keep running comfortably and injury-free.

Book An Appointment 832-415-1790

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As a runner, you are likely to have an injury at some point throughout your lifetime. That’s because running puts a lot of stress on your body. Of course, the issue is not with the running. It’s more about your movements and training frequency. This is particularly true in the case of chronic injuries (problems that build up over time. These are not the same with acute injuries. They happen because of a specific incident, like tripping over a branch and spraining your ankle.)

Unfortunately, there isn’t much you can do to avoid unintentional running injuries. However, there are several actions you may do to avoid recurring issues. Find out how to prevent running injuries in the next paragraphs. Additionally, if you need a break and can’t run, see our advice for maintaining your stamina.

Four Running Risks and How to Overcome Them

These common running mistakes could hurt you. But with the right kind of training, you may avoid danger and injury:

1. Rapid Training Increase

You could “run” into problems if you abruptly increase your speed or distance training. Your body won’t have time to acclimate to the additional stress from fast leaps. As you strive for new objectives, be cautious to prevent overload injuries. If you want to run faster, gradually increase your pace to the next level. And as you’re increasing the speed, be sure to decrease your distance. Practicing distance? Go the other way! Each week, lengthen each run by around 10%. Additionally, while you’re getting used to longer runs, lower your pace at least until your body adjusts to the additional running time.

2. Skipping Cross-Training Sessions

You need to do more than just run for workout. You almost certainly will get harmed if you don’t strengthen the muscles that sustain your runs. How should you proceed? Browse through our article on cross training for runners. Aim to strengthen your core, glutes, and calf muscles by doing resistance training. This will not only reduce your chance of injury while you run, but it will also improve your running speed and strength.

3. Neglecting to Take a Break

You can’t run every day and expect to be injury-free. Your body experiences considerable tension even during the simplest jog. Take a day or two off in between runs to allow your body to recover.

4. Returning Too Soon After Previous Injuries

Let’s imagine you already have a running injury or that you have one in the near future. You will be advised to temporarily cease running whether you see me or another podiatrist. But because you run, it will be difficult for you to follow this advice. Because of this, a lot of you start training again too soon. After all, there’s no reason you shouldn’t resume running if you feel well.

The solution is that you’re asking for problems if your body isn’t completely recovered. Even if you are feeling better. If you return too soon, you’ll be seeing the doctor again in a few weeks, with the exact same injury or, more often, with an issue that is far more terrible.

It’s critical to adhere to your podiatrist’s recommended treatment plan while recovering from a running injury. My goal as your Houston running doctor is to provide you with choices that enable you to keep moving as you recover. Therefore, have a look at these advice for maintaining your stamina when you need to take a rest.

How to Stay Fit When You Can’t Run: Find a Running Alternative

Taking a day off? Have you suffered an injury? You are not required to sit on the sofa. Try moving in other ways instead. One brilliant idea? Active stretching is essential for runners to prevent injury.

1. Stretching

Stretching is more than just a warm-up or cool-down. It may help you improve your fitness. That’s because it could make you more flexible. It also protects your mobility.

Try active stretching if you run. And concentrate on certain body parts, such as your upper back, hips, and ankles. When you run, a lot of pressure is applied to these places.

2. Increase Your Strength

Like I said previously, cross training is usually recommended for runners. But when you are unable to run, it becomes much more crucial. Resistance training is a fantastic alternative. However, don’t assume that using weights is necessary. Resistance bands are a great option. Or bodily weight on its own.

What is the most critical part of this tip? Pay attention to your whole body, not just your legs. Strengthen your hips and glutes, your core, and even your upper body. Why? Running works every muscle in the body. When you run, your legs will make up for any areas of weakness. Overuse injuries then begin to manifest themselves. And you’ll shortly be dismissed from training.

3. Remember Your Cardio!

When you are unable to run, swimming is a wonderful low-impact exercise to try. Such exercises maintain your fitness levels without delaying recovery. Don’t just take my word for it. In fact, tennis player Naomi Osaka started working out in the water after suffering an Achilles tendon injury at the Madrid Open. She just shared a video on Twitter of herself exercising on an underwater treadmill.

These recommendations are intended to help you view the big picture. My aim with runner’s recovery is to enable you to resume training as soon as possible. But I choose that day knowing that rushing back would just impair your capacity to run for many months or even years. So, when you’re out with an injury, I try to keep you busy so you don’t regress. Want to create a safer training plan for your runs? Or do you need assistance in recovering after an injury? Visit our Houston podiatry office to schedule a running appointment! We may examine your gait to understand your running style and discover new training methods to help you keep to your goals!

Returning from a Running Injury

You can keep up your cardio fitness while you recuperate by selecting a running alternative, but you can’t immediately resume your prior program. In fact, while you are returning from a running injury, I want you to run as if you have never run before. Who knows? It could have a variety of meanings for different individuals. But the steps below should stop you from getting injured again.

1. 1. Start by slowly increasing your previous training distance while maintaining a steady pace.
   2. Build up to a routine that includes running interspersed with walking breaks.
   3. Include recovery days in your training schedule to give your body time to recover from and adapt to your workouts.
   4. Protect your vulnerable muscles by taking extra time to warm up and cool down.

Do you need advice on running alternatives while you recuperate or do you want further help for running injuries? If you are experiencing a running injury, please get in touch with Dr. Ejodamen Shobowale at DeNiel Foot and Ankle Center. We’ll get you in and assist with pain management while protecting and regaining your stamina.

Book An Appointment 832-415-1790

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Running is a fantastic kind of exercise if you have diabetes. However, you must protect your feet as well as your blood sugar levels. So, we will concentrate on the hazards of running with diabetes today, and provide training safety advice for diabetics and all runners.

Diabetes and Running Injuries

Your foot health is crucial whether you have Type 1 or Type 2 diabetes. I’m assuming you check your feet every day. The easiest technique to detect any changes to your feet is to do that.

Additionally, you may contact our office right away if you encounter a problem. This will prevent a minor problem like a blister from becoming infected. As a result, you may prevent major diabetes problems like foot ulcers.

Running puts a lot of strain on your feet while you exercise. (Particularly if you are overweight.) Running thereby puts runners at risk for stress fractures, Achilles tendinitis, and plantar fasciitis.

Individually, none of these foot conditions are worse for diabetics than they are for anybody else. However, if you have diabetes, you may have diminished feeling in your feet. Additionally, your extremities may not get enough blood supply. Because of this, recovering from foot injuries could take longer. To relieve strain on your feet, you may wish to get specialized running orthotics. In-office gait analysis may also be a fantastic strategy to avoid running-related injuries.

All these problems may be resolved when you work with me before you begin to run. This manner, we can ensure the safety of your feet. However, we must also discuss how you fuel your runs if you are running with having diabetes. Because physical activity might cause your blood sugar levels to fluctuate and poorly managed diabetes might cause further foot injury.

How to Fuel Your Run as a Diabetic

Today’s diet recommendations are mostly for Type 1 diabetics. These suggestions are healthy ways to fuel yourself for a run (I found some more food ideas on Runner’s World.) Although they are intended for people with Type 1 diabetes, those with Type 2 diabetes should also consider them. Just be sure to go over any new dietary and physical activity plans with your complete diabetes care team.

Keep in mind that you must monitor your glucose levels while you are running with Type 1 Diabetes. After all, a variety of variables affect how blood sugar levels change during physical exercise. Insulin and nutrition, however, are the two variables that may be adjusted the most quickly.

Because of this, there are a few things to go through before beginning a new workout regimen. Think about your desired performance outcomes and your present blood sugar levels. Your doctor may then determine if you need to modify your insulin regimen for running.

Additionally, diabetic runners should routinely check their blood sugar levels after running. This is the greatest approach to learn how your body responds to exercise and nutrition.

Adding Carbs Before Long Runs

So let’s talk about fueling your runs now. For every hour they run, most runners need to consume 30 to 60 grams of carbohydrates. Because of this, many athletes use carbohydrate supplements. They may also be helpful if you have an hour to yourself and want to get in a quick run. But you haven’t eaten anything substantial in a while and need energy.

These supplements aren’t, however, your best choice in all circumstances. I’d want to see you schedule training in advance. On days when you plan to run, make sure your meals are balanced. After that, bring a gel, sports drink, or other quick-acting fuel with you when you go to workout.

These materials are crucial in case you begin to experience fatigue while running. It’s critical if you’re going to be on the road for more than 60 minutes. (And that applies to all athletes. Because the additional carbohydrate increase may help keep blood sugar levels stable and prevent weariness.)

How can you refuel while running, then? The beginning point recommended by experts is 15–30 grams of carbohydrates every 30–60 minutes. But keep in mind that this is only the beginning. And keeping track of your blood sugar levels is essential for healthy exercise. Diabetes is a highly personal condition. The best method to continue running while managing diabetes is to maintain a journal of how you feel after each run and your performance. You may adjust your intake for the next run thanks to it! In other words, you’ll feel better and maintain control over your condition.

Assistance For the Houston Runners

Running is a great form of exercise whether you have diabetes or not. However, it might potentially harm your feet. I can help keep you safe in such situation.

In my Houston podiatry office, I pay attention to every part of running. I start by preparing you for a successful run. That entails discussing your shoe preferences and assisting you in finding the ideal pair.

Additionally, the biomechanics of your body are taken into consideration. (That’s a technical term for how your body moves.) I can provide you with safety equipment once we know what you’re dealing with, whether it’s low arches or differences in leg length. Finally, I’ll examine your gait (the appearance of your step). Included in this is your strike model, or which foot strikes the ground first as you run.  All of these things should help keep runners from getting injured.

Now, running injuries will still occur despite all of these precautions. And this next point is critical for all runners, but notably diabetic runners. Do not continue training if you get an injury while running. Make an appointment with our office right immediately if the discomfort doesn’t go away after a few hours. Because taking a little pause from running can preserve your foot health and enable you to enjoy the activity for a lifetime. Additionally, if you have diabetes, attending to a running injury now might save you from needing to have an amputation in the future!

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Today, we’re going to discuss the cuboid bone, which runners should be aware of. Everyone is aware that runners’ feet experience frequent damage. The amount of miles we log may have an impact on the health of our feet, and when they begin to suffer, it can be difficult to make them feel better (especially if we are guilty of pushing through the pain). Running may harm your foot in a variety of ways, such as straining your plantar fascia and experiencing heel pain. You could take a funny stride and twist your ankle. And repeated contact on the same spot might cause a stress fracture.

Don’t you like having choices? Despite my jokes, foot injuries may end your runs. So today I’ll discuss a foot problem that runners often have but are slow to recognize and treat: a cuboid bone injury.

Wait, what exactly is a cuboid bone?

Don’t worry if you haven’t heard of this specific bone. It’s not just you. The cuboid bone is rather tiny. It has a wedge form and rests on your foot’s exterior.

Its cubic body likewise has a bony appearance. (It’s called the tuberosity of the cuboid, and it protrudes from the bone, pointing towards the sole of your foot.)

The cuboid has a significant duty, so don’t be fooled by its little size! Every movement you make depends on the cuboid bone, which stabilizes the outside of your foot. Some of the muscles in your foot connect to it here. It operates as a pulley system where your foot and ankle connect, allowing you to bend your foot downwards. Additionally, it aids in supporting your foot’s outside column. It is because of this that you are able to stand and balance.

Doesn’t it seem like a lot of work? Particularly for such a little bone? That’s correct, of course! That’s why you’re in trouble if you aggravated or hurt your cuboid. Because it won’t feel good to run, stroll, or even move at all right now.

What causes damage to a cuboid bone?

It turns out that there are several ways to injure your cuboid bone. They consist of, but are not limited to:

• • Faulty biomechanics (when your natural gait is not optimal, due to the physical makeup of your body)
  • Stepping on a hard object
  • Dropping a heavy object on your foot. (In this scenario, you’d likely break your cuboid and another foot bone; you could also hear others refer to your accident as a nutcracker fracture.) However, here’s a useful tip: your podiatrist won’t be discussing the ballet; rather, they’ll be discussing your fractured cuboid and mid-foot bones.
  • Ankle sprain
  • Limited range of motion in your ankle
  • Uneven weight distribution across your body.
  • Cuboid Syndrome (This is an uncommon disorder when the bone partly dislocates; it’s often brought on by an ankle injury or excessively pronating feet, which roll inward when you walk.)
  • Car accidents may result in cuboid injuries, particularly if compression is involved.

Your cuboid bone may drop down as a result of any one of these circumstances, making it more difficult for it to move with your foot.

What signs might indicate a cuboid injury?

Your foot won’t splay smoothly if your cuboid bone is damaged. Therefore, spreading your toes will be challenging for you. But the issues go beyond that.

Walking and running become extremely painful when you are unable to spread your toes. This is due to how poorly a foot that is not spread out can absorb trauma. As a result, having a cuboid injury might make you feel as if you’ve walked on something even when you haven’t.

Those aren’t the only signs of a cuboid injury, of course. You’ll also see bruising and swelling, like with the majority of other foot ailments. Your foot’s range of motion can also be constrained, far further than your toes can move.

Diagnostic Challenges

It might be challenging to get the correct diagnosis if this little bone is the cause of your discomfort. In fact, according to scientists researching cuboid injuries, it’s hard to see. To prevent overlooking your injury, they now advise using a variety of diagnostic layers. These consist of:

• • A thorough physical examination
  • X-rays
  • Magnetic resonance imaging (MRI)

Frequently, a cuboid fracture cannot be seen on a conventional x-ray. This research advises a follow-up MRI if x-rays are inconclusive in determining the cause of your discomfort on the outside of your foot.

Managing A Cuboid Injury

We need to determine the cause of your cuboid injury before we can treat it. A gait analysis should thus be the first line of defense in the event of a cuboid injury. In this manner, we can determine whether your biomechanics are the source of your pain. Additionally, if your bone is not broken, custom orthotics may relieve pressure on the bone and allow you to resume running.

Furthermore, as with any injury to the runners’ foot, you must always see a podiatrist to ensure that you don’t have a stress fracture in the cuboid or any other foot or ankle bone. As I just said, you could need an MRI to determine if your bone is broken. If a fracture is discovered, we will then support your foot with a cast or walking boot.

Immobilization now only helps if your fracture hasn’t been displaced. Because we would have to advise surgery if the bones had migrated. Your foot won’t heal correctly if you don’t. Additionally, your movement can be permanently hampered.

Fortunately, even if surgery is required, the cuboid recovers fast. This is a result of its healthy blood supply. Therefore, even with a fractured cuboid, you’ll probably go back to running in a rather short amount of time (unlike your fifth metatarsal bone, which is why Jones’ fractures take years to heal and are notorious sports injuries).

Naturally, addressing cuboid pain at an early stage is still preferable. Experiencing discomfort when running? Come in right away, whether it’s your cuboid bone or anything else, so we can keep you moving without discomfort. Make an appointment right now with Dr. Ejodamen Shobowale of DeNiel Foot and Ankle Center.

Book An Appointment 832-415-1790

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Running is still doable despite plantar fasciitis. Pushing through the pain to record miles is something that most runners have experienced. But is it wise to run when experiencing heel pain?

You already know the answer, which is no. Plantar fasciitis happens when the ligament that connects the front of your foot to your heel becomes irritated.

Now, the greatest approach to recover from inflammation of any type is to rest. If that’s still not persuading enough for you, let’s look at what occurs if you run while having plantar fasciitis.

Is Running Safe Despite Plantar Fasciitis?

You shouldn’t always do something just because you can. You can walk on a fractured ankle, but doing so will make it worse.

Heel pain is the same way. Pain from plantar fasciitis may initially be minimal. And only appear sometimes, such as just after getting out of bed. We may be able to come up with a strategy to allow you to continue running safely if you begin treating your heel pain at this time. It will involve rehabilitation regimens which will include stretching, ice, and other non-invasive therapies.

Pain will become apparent when you begin running with this kind of program. But as you start moving, it should go away as your muscles relax. This is a typical side effect of relieving pressure on your inflamed tendons. And you should be allowed to continue exercising as long as your discomfort gets better with time.

Remember that if you already have heel pain, you shouldn’t increase your pace or distance. Because doing so runs the danger of exacerbating your pain and damage.

What if you have plantar fasciitis and your heels hurt the whole time you’re running? That should be seen as a clear indication that you should stop running. When you return to the office, we’ll come up with a strategy that keeps you busy while allowing your body to recover.

I understand that you might want to skip this step. But I really hope you don’t. Because plantar fasciitis may harm the sensitive tissue in your foot and leg while you run and raise your chance of suffering more serious injuries.

How to Avoid Heel Pain After Running

Obviously, it’s preferable to avoid running heel pain than to exercise while suffering from plantar fasciitis. But how are you going to achieve that? Well, your “vertical load” has everything to do with it, according to Harvard University research.

Hold on, I know you’re wondering. What exactly is a vertical load? In essence, it is the amount of force exerted on your foot while you run. Additionally, the research found that your chance of suffering a running injury increases with your rate.

That applies to all running-related injuries, now. But this is especially true if you have plantar fasciitis or knee pain in the front. As a result, the research contends that decreasing your loading rate may lower your risk of injury. And the easiest way is to adjust gait. Something that a gait analysis and custom orthotics may assist you with.

Nevertheless, the best preventative measure is to alter your loading rate. But how can you continue running if your heel is already hurting? Find out by reading on!

How to Run While Suffering from Plantar Fasciitis

We’ll still need to carefully monitor your training even if I give you the all-clear to run with heel pain. This will be done using:

1. Shoes

When you have plantar fasciitis, your feet need adequate arch support. Or they’ll pull on your tendons, irritating them. Supportive shoes are often insufficient. So, I’ll probably suggest a pair of custom orthotics if you wish to workout despite heel pain to provide you with that additional assistance and security.

2. Stretching

Stretching every day is necessary if you want to continue running while having plantar fasciitis. Body-wide stretches are excellent. But you should pay particular attention to your calf muscles. This is due to the fact that tight calves make plantar fasciitis pain and irritation worse.

3. Planning

More than ever, your training schedule has to incorporate rest days. And allow at least five minutes for a full warmup. Include active stretches that will help your body be ready for running’s impact.

4. Go swimming

Cross training may help you develop the muscles that support your plantar fascia on your rest days. Pool workouts for runners are great since they can simulate running action, without the hammering of the pavement.

5. Practice TLC

You should ice your plantar fascia after every run (and every day). Ice cubes or an ice pack may be used. However, I like having a water bottle in the freezer. and giving it a 10-minute therapeutic foot massage.

You ought should be able to continue running with the use of these techniques. However, if your symptoms worsen, we’ll need to begin more aggressive therapy, and bring up stopping your running.

How To Handle Plantar Fasciitis

If your heel pain doesn’t go away in a few days, we’ll devise a more involved course of action.

I’ll increase the number of stretches you perform each day to assist you focus on your Achilles tendon. To prevent your tendons from stiffening up as you sleep, I could suggest a night splint. When you first get out of bed in the morning, this is enough to assist you prevent the discomfort.

You may also lessen your pain and inflammation with daily anti-inflammatory medications. But if your discomfort doesn’t go away, we may also look at immobilization (a walking boot). We sometimes have corticosteroid injections available. This will only work if your Achilles tendon is not affected, since injections in this location might be harmful.

Fortunately, most people with plantar fasciitis heal totally in three months. Symptoms can occasionally last longer. When that happens, we might look into more aggressive treatment options.

Conclusions Regarding Running with Plantar Fasciitis

Mild heel pain during running is possible if you consult your podiatrist and take the appropriate safety measures. But if you don’t take precautions, running while having plantar fasciitis could make your pain worse.

Therefore, you must see the Houston podiatrist at DeNiel Foot and Ankle Center as soon as you get heel pain. She is able to identify your illness and provide an appropriate treatment strategy. You’ll continue to move because of it. But it will do it in such a manner that your condition will not worsen.

Book An Appointment 832-415-1790

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We are all aware of how often runners get injured. There are a few useful strategies to lessen the discomfort associated with this activity. This includes studies that support the idea that keeping to a program might keep you running more comfortably. And even research that suggests one unconventional strategy that may reduce your chance of running injuries by up to 39%!

Getting Rid of Your Worn-Out Sneakers

The majority of individuals I know only have one pair of go-to running shoes. They don’t stop wearing them till they need to be replaced. However, a study from Luxembourg suggests that you should alternate wearing at least two pairs of shoes each week. Why? Well, it can significantly lower your chance of suffering any form of running injury.

It seems like a strange concept, given that many of us need time to break in our shoes and make them feel comfortable. However, if you recall, your Houston podiatrist believes that the first time you wear a pair of shoes, they should feel comfortable.

Nonetheless, the science of swapping shoes throughout the week makes sense. In essence, it claims that different shoes absorb running stress in different ways. What results, therefore, from wearing at least two pairs of shoes every week? That offers various regions of your body a rest, every time you swap sneaks. And it may help a great deal in avoiding overuse issues like shin splints or heel pain.

Furthermore, each pair of shoes will last longer if you alternate them. In turn, you’ll do less shopping. Additionally, it’s essential to run in shoes that aren’t worn out to avoid injuries.

How Often Should Running Shoes Be Changed?

Changing between footwear can protect you from injury, as I mentioned. But how can you determine when to get new running shoes? There are several techniques available, some of which you may have already tried.

Did you know that after 300 to 500 miles, your shoes need to be replaced? If so, you may use a running app to keep track of your overall mileage. Or, you could mark the start date on the soles of your sneakers if you know you’ll cover that distance every two months. Three months later, you’ll realize you need to change your footwear.

Both of those running hacks work. But they also need planning. What then, if you haven’t been keeping track of your miles? Maybe forget when you purchased your shoes? And now you’re wondering whether it’s still safe to run in those shoes

Here’s a clever trick you can use. Place your shoes on a table. After then, examine them closely. Check to verify whether your whole shoe, including the heel, makes even contact with the table. It’s time to get new shoes if they don’t lie flat or sit evenly.

However, even if everything is flat, you may not be safe. Now examine the bottom of your sneakers. Immediately replace your sneakers if they seem old or worn out. If the sole exhibits indicators of uneven wear, the same is applicable. Like how the left or right side has more evident treads. This may also indicate that your feet roll while you run. Additionally, custom orthotics may help protect runners from discomfort and injury.

Sounds very easy, right? That is true, after all. The other methods I have for preventing running injuries are the same. Which, if you continue reading, I’ll tell you about.

The Running Training Program for Injury Prevention

You already know that your shoes may assist you avoid getting hurt when running. You should switch back and forth between two different kinds of shoes. Make sure your sneakers fit you comfortably at all times, the first time you wear them and each subsequent time.

You should keep tabs on the lifespan of your sneakers because worn-out running shoes are more prone to cause injury. From the time you first purchase your shoes, it is simple to keep track of when they need to be replaced. But there are other simple telltale indicators that might help you choose whether to replace your footwear, like the ones I just mentioned to you.

But here’s the situation. Even the nicest pair of shoes won’t prevent you from being injured if you don’t train properly. Additionally, there are a few important training advices that may keep you safe.

Routine is Essential

According to recent research, altering your running routine in any way increases your likelihood of suffering an injury. And I mean any modifications. This includes varying the terrain on which you run, the pace at which you exercise, and even the people who are a part of your running group. What is more shocking? Even slower or less frequent exercise increased the risk for the study’s participants.

Of course, not every alteration raised the risk of injury to the same degree. What training modification was most likely to do you harm, then? It was increasing the intensity of your workout plan by exercising harder and more often.

That discovery now makes a lot more sense. Because overusing your body might cause your muscles to get overworked and could possibly cause stress fractures and bone fissures. So, my second training tip should also be considered necessary to prevent injuries.

Allow Yourself Some Time Off

The secret to a safe running program is to arrange rest days. While changing shoes allows certain body parts to get some much-needed rest, it cannot prevent all overuse problems. You should embrace cross-training. Or, at the very least, vary the aerobic exercises you do.

That is, after all, the most effective strategy to lessen foot pain and injury. Continue working out, but vary the sorts of movements you do to put stress on various portions of your body. The only way to rest your running muscles is to do that and develop the muscles that can sustain your runs.

Join me and imagine a pain-free running. At least two times every week, change your shoes. Change up your cardio routines, but don’t increase the intensity too quickly. Furthermore, always give yourself days off between training.

These easy actions could help you avoid foot pain and the necessary trip to DeNiel Foot and Ankle Center. But what if you get hurt? Or if you need assistance creating a running routine free of injuries? I’m here to help you with that. Make sure to contact our Houston podiatry office as soon as possible to book an appointment!

Book An Appointment 832-415-1790

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Running enthusiasts should cross-train. It may help you avoid injuries by strengthening the muscles that sustain your runs. Moreover, it may also assist you in training while you recover if you do get a running injury.

In any case, cross training is important for runners. And it’s not necessary to use the elliptical machine or lift weights. There are, in fact, many enjoyable methods to cross train and improve your running skills. So now I’d want to go into the reasons it works and why yoga is so beneficial for runners.

Cross Training For Injured Runners

In my podiatry practice, I’ve learned that runners detest missing workouts. I’ll do my best to keep you active even if you see me for a running injury because of this. (Without aggravating your injury.)

But how, you ask? Well, cross training is the solution! Due to the fact that you may still exercise other parts of your body even if you are too sore to run. These exercises may be done in one of two ways:  either endurance or strength training. And they can both improve your running in the long term.

Running requires a lot of endurance. After all, putting forth a lot of effort during cardio may help you raise your speed and kilometers. However, how can you can you simulate aerobic endurance training without placing any weight on your feet?

The pool holds the solution. I like encouraging injured runners—or anyone—to try running in the water. Because it helps you maintain your endurance. Additionally, it helps you get stronger because of the weight of the water on your body. Simply said, it offers the best of both worlds!

Consider running in the pool instead of outside if you get injured while preparing for a race. (With consent and supervision of your doctor, of course.) You could discover that your performance on race day is much greater than if you had trained on land!

Of course, if you have a certain injury, even sprinting in the water can be too taxing on your feet. Don’t worry. Your Houston running podiatrist has a strategy for that. And it involves yoga for runners!

Cross-Train With Runner’s Yoga

Yoga for runners is the ideal kind of strength training for a cross-training regimen. Yoga may aid in balancing your body’s strength, after all. And doing so enables you to run while bearing weight equally. This therefore has a less influence on your tender feet, muscles, and tendons. You have a lower chance of experiencing discomfort, inflammation, or injury. Here are 3 yoga poses for runners. Thanks to CNN‘s Dana Santas, I discovered these. She also brought them up because of how crucial they are for runners:

Step-Forward/Step-Back Lunges

From a standing position, exhale and lift your arms as you lunge forward with your right leg. Hold as you exhale. As you rise to your feet, take a breath and drop your arms. Do the same on the left side. Exhale as you lift your arms and take a step forward after coming to center. Inhale during the hold and exhale to come to a standing position. Repeat on both legs.

Change to step-back lunges next. And be sure to use the same breathing technique. Starting with the inhale, you step back. The second set is then performed while exhaling while stepping back.

When lunging, keep your knee in a straight line over your ankle and avoid rolling your foot inward or outward. Ensure that both hips are pointing forward.

Flowing Bridge

Start by lying on your back, legs bent, and feet hip-distance apart. Make sure your feet are horizontally positioned and pointed forward. Position yourself so that your feet, knees, and hips are all in line. Lift your hips while exhaling. Breathe in and exhale to the ground. Repeat between eight and twelve times.

Pay attention to how your feet are bearing weight and if your hips are lifting evenly. You should not lean more heavily on one side than the other as you are doing this position to balance your body’s strength.

Windshield Wipers

Start in a bridge position with your feet wider than hip width apart and your knees bent inward. Exhale and let your legs and knees fall to the right, as near to the floor as you can without feeling any discomfort. Bring the knees together as you inhale. Kneel to the left and exhale. Do this ten times (five on each side).

Yoga Stretches For Heel Pain

The exercises I just suggested are fantastic for avoiding issues. But yoga may also be helpful if you have heel pain, which a lot of runners endure. Additionally, the renowned Cleveland Clinic suggests doing the following yoga poses to ease stress and inflammation in your plantar fascia.

Seated Straight Leg Hamstring Stretch

Sit upright on a chair, shoulders relaxed, feet flat on the floor. Lean forward while lengthening your back until your legs and back begin to gently stretch. Stay still, breathe gently for three to five breaths, then repeat at least ten times. This stretch, if performed often, can release the connective tissue in your legs. And that could stop you from tugging on your plantar fascia.

Achilles And Calf Stretch

Stand tall with your feet parallel and facing front. Bend your left knee slightly and extend your right leg behind you while keeping your feet parallel. Keep your right leg straight and bring your right heel all the way down until it is flat on the floor with your toes facing forward. Bend the left knee even further to get your calves and Achilles tendon fully stretched. Hold and repeat on your left side.

Yoga and water exercises may certainly assist runners. But injuries still occur, even with the finest cross-training regimen. What is the actual key to maintaining your runs even while injured? Make an appointment with the foot doctor at DeNiel Foot and Ankle Center right away if you have any discomfort during or after a run. There is no other method to completely rule out a possible injury and to keep you from being sidelined for a few days, weeks, or months.

Book An Appointment 832-415-1790

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Unfortunately, physical activity may bring on acute injuries as well as chronic pain. This is especially true because I’ve seen exercise have a negative impact on my body over the years. I’ve dealt with heel pain and a variety of other issues that bring people into my clinic on a regular basis. And it seems that we are not the only ones who are affected by this.

Injury-Related Pain Affects 60% of People Who Exercise

OnePoll and Therma Care conducted a study of 2000 individuals recently. Approximately 80% of the respondents engaged in some kind of physical exercise on a weekly basis. Furthermore, at the time of the survey, 60% of the group was suffering from chronic pain as a result of a recent or previous sports injury.

Those issues were brought on by a variety of workouts. 25% of the wounded indicated they were harmed while warming up, whereas 45% said they were injured because they did not warm up enough! What about those who have been injured while participating in physical activity? The majority of injuries were caused by pulling a muscle or tendon (49%) and improper movement (51%).

It Is Unwise to Run with Chronic Pain

Are you prepared for one of the survey’s most alarming findings? After being injured, 44% of injured women and 33% of injured men returned to their sport. They pretended as if nothing had occurred. Unfortunately, this increased their chances of exacerbating any existing injuries.

While it may seem to be a “brave” move, it is in fact a bad decision. Pushing through an injury’s pain raises the likelihood of it persisting longer. This is reflected in the survey findings wherein 32% of those who were injured were unable to participate in sports, as a result of their chronic pain!

These figures are unfortunately not restricted to those who responded to these surveys. In my practice, I encounter a lot of patients who have been injured for months but have persisted in exercising despite the discomfort. It’s not uncommon for patients to come to me with more serious injuries and need a longer recovery time than they would have if they consulted a podiatrist as soon as they felt pain.

I understand how inconvenient it is to have your weekend runs interrupted. I know how disappointing it is to sit on the bench and let your athletic team down. But, regardless of how frustrated you are, I need you to realize that if you are hurting, you must visit a doctor and rest.

Avoid These Walking Mistakes to Prevent Chronic Pain

It’s a wonderful idea to choose walking exercises when you’re recovering. But I don’t want you to walk in such a manner that your feet get even more painful. That being said, here are a few things to watch out for when it comes to walking.

1. Wearing inappropriate footwear

When you walk, your feet will suffer if you wear the incorrect shoes. Consider walking as a sport instead of just any ordinary activity. When you’re out walking, wear supportive footwear.

If walking in shoes still bothers your feet, custom orthotics may be necessary to avoid injury. These devices may help support your feet and prevent chronic pain from occurring as a result of abnormalities like flat feet or high arches. If your feet hurt when you walk, see a podiatrist.

2. Extending your stride

Do you want to hear something strange? When you walk with a stride that is too wide, you put your feet at risk of injury. What is the reason behind this? You throw off your center of gravity if you step too far away from your body. Your body feels unbalanced and exerts more effort to prevent you from falling.

Even while this is not a negative thing, it does place an increased amount of pressure on your feet whenever they are in contact with the ground. And this pressure increases with time. Shin splints may result from your low-impact walking routine. But don’t worry; this is a simple matter to avoid. You should be OK as long as you keep your feet close to your body while walking.

3. Putting up with pain

Remember how I told you not to run if you’re in pain? It certainly holds true for walking! This will make more sense if you consider walking as exercise. When exercise causes pain, it is an indication that you have a problem. Therefore, if you don’t want to become a statistic in research on chronic pain, you should discontinue all painful exercises. Also, before resuming activities, see your podiatrist to ensure you don’t end up in even more discomfort.

Maintaining Physical Activity During Recovery

So, I’ve already told you about the dangers of exercising through pain. But it doesn’t mean I want you to rely on the cough to get you through the rest of your recovery. It’s the polar opposite, in fact!

Consider the following: Massages and cold baths are often used by runners and sportsmen to recuperate. New research now shows that one method is superior than the other. Massage is the best option for healing, which is fortunate for us Houstonians who live in hot temperatures.

Why is that so? The research monitored 48 runners following a hard training session. They divided them into three groups: those who took an ice bath, those who had a massage, and those who did neither. What did they discover, exactly? When each group ran again two days later, those who got a massage were clearly better recovered. This was shown by longer strides and easier angle adjustments while running uphill.  Meanwhile, as compared to those who did nothing, the runners who took an ice bath showed no benefit in terms of recuperation.

All of this now emphasizes the greatest strategies to recover when you are not hurt. But what if you’re coming back to running after an injury or illness? At DeNiel Foot and Ankle Center, we assist patients in maintaining fitness while recovering from an injury. We can devise a list of workouts or routines to keep you in shape without exacerbating the problem.

In addition, our foot doctor can develop a realistic schedule for returning to the activity that caused your sports injury. It doesn’t matter whether it’s running, soccer, baseball, basketball, or golfing. She will get you back to doing what you love as soon as possible.

We’ve all had sports-related injuries. It’s almost a guarantee that they’ll exist. Chronic pain, on the other hand, does not need to be. You are far less likely to have reoccurring foot pain if you get quick treatment for a sports injury. Your chances of returning to an active, pain-free lifestyle are greatly increased! So come in as soon as you notice foot discomfort, and we’ll make sure an activity injury doesn’t turn into a persistent condition!

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