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Posts for tag: stretching

By Dr. Howard Schaengold
May 05, 2014
Category: Sports Injuries
Tags: stretching   soccer   prevent injuries  

Tips to Prevent Soccer InjuriesSoccer is big in Sammamish, WA. The YMCA offers Itty Bitty Soccer Class for 3 to 6 year olds in June and Issaquah offers the Spring Micro Academy that begins May 30 at Lake Sammamish State Park grass fields. If you play for one of the 69 high schools in the surrounding area, take advantage of the NCSA Athletic Recruiting Network to try for a college soccer scholarship. Young and old alike enjoy this fun sport—except when an injury keeps them off the field. Here are some tips to prevent soccer injuries from sidelining you.

Number one is maintaining your fitness level. Stay in shape outside of soccer season with aerobic exercise, strength training, and stretching for flexibility. Always warm up with jumping jacks or jogging before a game and follow with slow and gentle stretches. After you play, cool down and stretch again to keep your muscles long and supple. Remember to hydrate well before, during, and after to stay cool and replace lost fluids.

Next, check your equipment. Wear proper shin guards to avoid leg and foot injuries. Shoes with molded cleats will help you keep your balance and traction during play. Avoid a leather ball in wet conditions because it will soak up water, increasing your risk for injury when you kick it. Soccer goals should be well padded and used only for intended purposes—not as a jungle gym once the game is done. Goal posts have fallen on players before with harmful consequences.

Finally, prepare for injuries by having someone trained in first aid available for treatment of minor cuts, bruises, and sprains on the field. Clean scrapes and cuts well to prevent infections. Also, make sure you have a plan for getting medical help for serious injuries like concussions, dislocations, or fractures.

For more information to prevent soccer injuries and other foot problems, contact The Plateau Foot & Ankle Clinic at (425) 868-3338. We specialize in sports medicine in the Sammamish, Bellevue, Issaquah and Redmond, WA, area.

Photo credit: Photonut via RGB-stock

By Howard Schaengold, DPM
April 16, 2012
Category: Foot Care
Tags: proper footwear   running   stretching   injuries  

Physically active feetYour feet are made up of 26 bones, 33 joints, 112 ligaments and a vast network of tendons, nerves and blood vessels.  Each of these parts works in harmony, enabling you to walk, run and jump normally and without pain.  

But before jumping into a rigorous workout or fitness program that involves running, you may want to give your feet some extra attention, starting with a trip to your Sammamish podiatrist. A professional podiatrist can properly examine your feet, detect potential problems, and provide tips for injury-free training and shoe selection.

Beginning runners are not the only ones who should see a podiatrist. Frequent runners should also pay their podiatrist a visit from time to time to check for any stress on the lower extremities brought on by repetitive force.

Common injuries experienced by runners include plantar fasciitis, heel spurts, Achilles tendon and stress fractures.

Helpful Tips for Preventing Injury

In addition to visiting Howard Schaengold, DPM, you can also prevent injuries that commonly occur during training and running by stretching properly, choosing appropriate footwear and paying attention to pain or signs of an injury. 

  • Stretch

To prevent injury to your lower extremities, it’s important to stretch carefully before beginning any workout regimen. When muscles are properly warmed up and stretched, the risk for injury is greatly reduced. Appropriate stretches include stretching of the hamstring and wall push-ups.

  • Choose Proper Footwear

The type of shoe you should wear also plays an important role in your ability to run without pain and with optimal performance. The shoe that your foot requires will depend on your foot structure and function, your body type, and the type of running or workout regimen. Your podiatrist may also prescribe an orthotic, or shoe insert, to alleviate any foot pain or anomalies.

  • Be Mindful of Injuries

Even with proper footwear and stretching, not all foot problems can be prevented. Whenever you experience pain, stop whatever workout you are doing and rest. As pain subsides, gradually increase exercise with caution.  When pain persists, visit Howard Schaengold, DPM for a proper evaluation.

New joggers and seasoned runners alike should take the necessary steps to avoid injury to the lower limbs. Consult with your Sammamish podiatrist before start any new workout, and always seek professional care when pain or injury occurs.