Does stretching help older people become better runners? Absolutely! It is incredibly important to stretch before running for many different reasons. Most runners are able to run for longer distances if they have done a good stretch before. You always hear about how you should stretch before a good workout, but do you know why? Proper stretching preceding a workout will decrease lactic acid buildup. Cramps and leg or foot pain are caused by a decrease in oxygen to the muscles, which then causes a lactic acid build up. When lactic acid builds up it causes a cramp. So if you stretch before you run, pain in your muscles legs and feet will be decreased.

Do runners lose flexibility as they age? Not necessarily. The more you exercise the more flexible your muscles are. The more flexible your muscles are the longer you can run. Stretching routinely will provide you the ability to continue running with minimal cramping and discomfort. Normal aging probably won't decrease flexibility. However, if a person decreases their exercise regiment their ability to run will decrease from loss of muscle tone.

Routine stretching before and after running are important for the ability to run. As we age muscle atrophy, or muscle break down, occurs if we stop using certain muscles. Stretching exercises to prevent muscle breakdown is very important.

Flexibility and ability to run is not truly age dependent, but dependent on several factors: muscle tone, muscle use, and proper stretching both before and after exercise. If possible never lead a sedentary life and always develop a plan to stretch and strengthen your muscles.

Orthotics are an important tool for your feet, which correct many problems both structurally and mechanically. They are able to do this because they ultimately realign your feet to a more usual or "neutral" position. On a daily basis many people suffer from foot pain, flat feet, excessive pronation, bowlegs, knock knees, pigeon-toes, duck feet, and high-arched feet. Orthotics can help these issues by restoring balance and eliminating or reducing foot, back, and leg pain. They improve function and efficiency, and can make you feel like a new person while on your feet.

Orthotics are custom-made inserts that fit inside the shoe. They are developed from a mold made of your specific foot and made to fix your exact walking pattern or structural issue. We offer several styles, which can be worn comfortably in most types of shoes.

Foot and ankle pain will affect most Americans at some point in their life. In fact, a recent American Podiatric Medical Association poll discovered that half of all working Americans have missed at least one day of work due to a foot problem. When you consider how much time is spent on your feet, the stress put on them, and the complex nature of them, this should really be no surprise.

The human foot is a marvelously complicated and efficient machine. It is comprised of over 100 working parts, including as many as 28 bones working in conjunction with ligaments, tendons and muscles. These parts work to support and balance our entire body. In the course of normal walking our feet bear up to one and a half times our body weight per foot. This pressure is enormous, and with the average foot traveling 1,000 miles a year there are many foot and ankle injuries.

The feet act as shock absorbers for the entire body. In the course of a one-hour strenuous workout they will cushion nearly one million pounds of pressure. As a result, many people feel the pain of this stress, usually caused by foot imbalance. This pain shouldn't be ignored, as it is not a normal result of foot function.

Orthotics are one of the most common ways to treat the majority of foot problems. They come in many forms and functions depending on your foot problem or injury. The most common foot orthotics are arch supports, cushion insoles, and more specific orthotics such as cushions for the heel or ball of the foot.

Regardless of the type or model, the goal of these orthotic inserts is to help keep the feet in proper balance by offering support and aiding in shock absorption. They also help to improve the biomechanical function of the foot, as well as the other joints of the lower body including the knees, hips and lower back.

The importance of proper foot function cannot be over stressed. When the foot fails, not only is there increased strain, and ultimately pain to the joints in the foot, but also in the ankle, knee and hip. These imbalances can lead to many other painful conditions but spur from the feet.

To help take the stress off of your overworked feet and to help avoid painful knee and hip conditions you should speak to a podiatrist or visit an online store to inquire about orthotics and inserts. There are many podiatrist recommended orthotics in the form of arch supports, insole cushions, gel insoles, gel cushions, arthritic and diabetic insoles. They can tremendously help your walking pattern, foot pain, or structural issues. Don't make your feet suffer any longer. Start protecting them so they can continue to serve you well for many years to come.

My foot looks like a pancake but my pain is on my shin!

Many patients that are young come into the office complaining that there shins hurt. After evaluation it is noted that the foot usually is everted or the arch is very flattened throughout the entire foot. This is what we refer to as referred pain. The muscle bellies of the foot attach to the shins and the tendons that they control travel to the foot and attach there. Unfortunately for people with flatfoot deformity the foot is flat and pulls the tendons of the foot for very long periods of time and there is pain in the shin area called shin splints.

Many other long term problems such as knee, back and hip pain can occur if flatfoot deformity goes untreated. Patients that are runners cannot run for long periods of time because of the pain in the shin area and the arch area. In addition patients that are runners overpronate and cause excessive strain on the arch and increase tendonitis like pain in the foot. We have a multitude of bracing devices that are slimlined and fit in the shoe and or sneaker. There are a multitude of new styles of sneakers that can be used to help patients both walk and run comfortably. Besides bracing here are a multitude of stretching exercises and physical therapy that can help to decrease many of the painful scenarios that occur in the foot and ankle.

Please feel free to visit our shoe store in the office as well as get a physical evaluation with our new physical therapist Suzanne Pierri, PT.

Dr. Mitchell Wachtel is a podiatrist in Lowell, Bradford, Methuen and North Andover - all located in North Andover, MA