Posts Tagged ‘Winter Running’

Physical Activities In Our Community

June 27th, 2013 by Dr.Chang

Blue Ridge Foot and Ankle Clinic enjoys promoting physical activity in our community. We believe physical exercise is the best CHANGkpmCCskiCROPmedicine available. Charlottesville and the Shenandoah Valley are fantastic areas to enjoy the outdoors. Our clinic sponsors the 2013 Virginia Off-Road Series mountain bike races and some of the Devils Playground fun runs at Devils Backbone Brewery in Roseland, VA. We want to encourage you to find local events this summer to participate in. Your participation is a healthy choice and helps promote physical activity to others by being a role model.kindra

amyOur staff participates in many physical activities year round. Dr. Murray and Dr. Chang enjoy activities such as cycling, hiking, skiing, and ice hockey. Kindra Jones, medical assistant, hits the gym regularly. She’s expecting an addition to her family this fall and now exercising for two. Congratulations Kindra! Mary Mead, billing specialist, and her husband walk all over the streets and trails of Charlottesville. Our jack of all trades, Amy Flevarakis, participates with her family in events such as the March of Dimes Walk. Newbie, Teresa Thompson, enjoys hiking and running the trails in and around Staunton and wants to run her first 5k race this year. Welcome to our practice Teresa.TERESA RUN MalloryMallory Snow, Charlottesville receptionist, stays fit by running while her kid participates in dance class. Mallory and Amy are running the Color Me Rad 5K in Virginia Beach this fall. Mark Smith, Waynesboro receptionist, rides his bike daily and competes in local mountain bike and running races. Aside from keeping our offices running smoothly, Mary Ishee – office manager, walks with her daughter and has participated in the Charlottesville Women’s Four Miler for the last two years.

We hope you join us this summer in some of the fun activities and events our communities have to offer. Let us know if there is anything we can do for your feet or ankles to option2help you be a role model to you family and friends.mary ishee

 

 

 

 

 

Here are some sites to help you find local activities:

Waynesboro:

http://www.runthevalley.com/

http://www.waynesboro.va.us/pr-madanthonymudrun.php

http://milepostzero.homestead.com/

http://www.elevationsallstars.com/#

http://www.visitwaynesboro.net/outdoors-your-way/

http://www.wintergreenresort.com/

Nelson county:

http://dp.cycleva.com/

http://www.nelsoncounty-va.gov/departments/parks-recreation/outdoor-recreation/

http://www.blueridgelife.com/

http://www.wintergreenresort.com/

Staunton:

http://www.visitstaunton.com/attractions/attractions_outdoor.htm

http://www.wildernessadv.com/

http://www.blackdogbikes.com/

http://www.blueridgerr.com/

http://shenandoahbike.org/

Harrisonburg:

http://www.harrisonburgva.gov/parks-recreation

http://svbcoalition.org/

http://www.shenandoahbicycle.com/

http://www.valleytrack.org/

http://www.bryceresort.com/Home.aspx

Charlottesville:

http://blueridgecyclery.com/

http://www.raggedmountainrunning.com/
http://blueridgecyclery.com/

http://www.cambc.org/

http://www.visitcharlottesville.org/visitors/things-to-do/outdoors/

Lexington:

http://www.lexingtonvirginia.com/hiking.htm

http://lexingtonva.gov/parks.htm

 

Bike rides and racing:

http://vors.cycleva.com/2013/cal.html

http://www.virginiaenduranceseries.com/

http://alpineloopgranfondo.com/

http://shenandoahbike.org/

http://www.cspdc.org/bikeva/

http://www.bryceresort.com/Home.aspx

http://www.wintergreenresort.com/

Comment on this post to share your thoughts or contact Blue Ridge Foot and Ankle Clinic. We’d love to hear from you!

Blue Ridge Foot and Ankle Clinic
Charlottesville Podiatrist Location: 887 A Rio E Ct., Charlottesville VA, 22911 (434) 979-8116
Waynesboro Podiatrist Location: 417 S. Magnolia Waynesboro,VA 22980 540-949-5150

Blue Ridge Foot and Ankle Clinic has been a part of the Waynesboro and Charlottesville communities for over 20 years.
Podiatrists Dr. Kevin Murray and Dr. Stewart Chang offer services in sports podiatry, foot and ankle problems and
diabetic foot care. Our friendly, accommodating team of Certified Podiatric Medical Assistants look forward to welcoming
you to our practice.

Back to school : Youth sports injuries and prevention.

As our children return to school many are involved with extra-curricular athletics.  In our experience, this return to school sports is sometimes plagued by injury and/or onset of foot and ankle pain.  This past week our office has seen several middle and high school teens with an assortment of foot and ankle problems related to athletics.  Here are the common ones we see:

Achilles Tendonitis

Calcaneal Apophysisitis.

Shin Splints.

Many of these conditions are a result of engagement in activity without adequate preparation and conditioning.  Our active young children are involved in sports that are becoming increasingly competitive and demanding.  I’d like to offer some TIPS for pre-conditioning and injury prevention.

  1. Warm up before exercise.  Pre-activity stretching
  2. “Fuel up” – EAT  before exercise
  3. Hydrate your body before exercise.
  4. Gradually increase: Time & Intensity of your exercise activity
  5. Cross Train
  6. Wear proper equipment
  7. Consider supporting the feet.  Orthotics or Off shelf arch supports
  8. Consult a personal/athletic trainer
  9. Have a pre-participation athletics physical
  10. Take time to rest and recover from exercise activity. Post activity stretching.
  11. LISTEN to your body…

Here is one of my favorite articles on this topic by a Sports Podiatrist.

Preconditioning Principles for Prevention of Sports Injuries in Adolescents and Children (PDF)

Stewart M Chang, DPM

Blue Ridge Foot and Ankle CLinic -Your Sports Podiatry Specialists

Tips for Winter Runners

February 15th, 2010 by Dr.Murray

Keeping up with an exercise schedule during the winter can be difficult, as there are many obstacles faced by runners during the winter months. It is important to first and foremost dress appropriately for the weather wearing light layers of polypropylene or lycra under a wind/water repellent track suit. Hats that cover the ears are also extremely important as a lot of the body’s warmth is lost through the head, therefore it is crucial to conserve this heat. Gloves and thick absorbent socks are also imperative to prevent frostbite or poor circulation in the runner which can lead to a cascade of otherwise preventable problems. Proper winter running sneakers are essential to assist in the prevention of many slip and falls that occur on the ice or snow resulting in injured muscles or even broken bones. These shoes ought to be water proofed and one should also take into account the shoe size of their winter shoe, perhaps an increase in a half size to ensure the fit with the extra thick socks. For those who wear custom orthotics, one should consult his/her local podiatrist to customize an orthotic that would best fit their specific foot in the winter sneaker. Prevention of blisters and other shoe irritations should also be taken into consideration to ensure a comfortable workout experience. With the appropriate winter attire in place, the runner is almost prepared for his/her workout. But it is of high importance to properly warm up before facing the cold temperatures and even more important to warm down by stretching upon completion of the run. This protects the muscles from entering a sudden shock during the run and assists them in relaxing thereafter. One should be sure to keep his/her skin thoroughly moisturized and body well hydrated during these winter months while taking heed in the other precautions discussed, ensuring a safe and productive winter workout.

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