There are tons of fun and exciting sports to try your hand at during the winter, but unfortunately, lots of those sports can also come with serious injuries! Every year millions of people grab their poles and hit the slopes, lace up their skates and hit the ice, or try out some other new winter sporting activity. As fun as these activities can be year after year, they also come with the risk of foot and ankle injuries like ankle sprains, strains, and fractures.

If you’re making plans to participate in any winter sports this year, follow these safety tips to prevent injuries:

• Use the buddy system – even if you are an expert, it’s safer to have someone nearby to provide assistance or to get help immediately if needed. It’s also more fun to have a friend!
• Get the appropriate safety gear – helmets, goggles, boots, and any other needed equipment are essential to keeping your body protected and avoiding injuries.
• Learn the rules – if it’s your first time participating in this activity, read up on any rules and sign up for lessons to know how to avoid getting yourself hurt.
• Do your warmups – in freezing temperatures, your muscles are more susceptible to injury. Stretching and warming them up helps in prevention.
• Dress in layers – insulate your body against the cold to prevent conditions like chilblains or frostbite.
• Take breaks – in the cold, your body exerts even more energy. Take breaks and allow yourself to recover and warm up.
• Stay hydrated – drink plenty of fluids during and after sports to prevent cramping and other issues.

You can prevent a lot of winter injuries by staying healthy, limber, warm, hydrated, and nourished during any sports you take part in. That said, accidents do occur! If you hurt your foot or ankle out on the slopes or the ice, call a podiatrist immediately.

If you sustained a sports injury, we’re here for you here at Feet First Foot Care Specialists, LLC. Dr. Adam Mucinskas keeps up-to-date on all the latest podiatric health issues and utilizes state-of-the-art diagnostics and treatment techniques. Please give us a call today to schedule an appointment at our conveniently located office in the Cromwell, Connecticut area: (860) 632-5499.

As we are finally starting to see some more sunshine here in Cromwell, CT, more people are taking advantage of the weather and getting some outdoor exercise. If you’re considering picking up running as your heart-healthy activity, Dr. Adam Mucinskas has some tips to ensure that your feet and your whole body stay in good form.

Follow these tips for excellent foot health as you begin running:

1. Set goals early.  Setting a specific challenging but attainable goal can help keep you motivated. An upcoming 5k or family fun run might be a good goal to consider. If you have a smartphone, there are numerous apps that can help you track your progress and meet your goals.
2. Stay humble.  Knowing your limits is key. If you overdo it and sustain an injury, it will set your exercise plans way back. Plan a way to ease into a solid running regimen and follow it closely. There are great resources online to get you started on a path to running. Running magazines also often have sections for beginners that can get you started.
3. Get the right gear.  Find a reputable running store in your area and ask for their professional advice. They can assess your gait and help you find the right shoe for how you run. Some runners roll their foot inward or outward as they run, which can require a specific kind of shoe to accommodate. Improper footwear can cause injuries.
4. Don’t run through pain.  If any part of your foot or ankle hurts, don’t ignore it. Stop running and rest your body. If you sustained a foot injury during running, come see our expert doctor. Stress fractures, ankle sprains, Achilles tendonitis, and plantar fasciitis are all common running injuries that need to be assessed by a podiatrist.

If you’ want to get your feet examined before adding running to your exercise routine, the professionals at Feet First Foot Care Specialists can get you started. To schedule an appointment at our convenient Cromwell, Connecticut office, request one online or call us today at 860-632-5499.

How’s your bracket doing this March Madness? Have your winning teams inspired you to hit the court and shoot some hoops? Basketball is a great way to keep your body active and healthy, but without taking the proper precautionary steps, it can also be a dangerous sport! Repeated running and jumping on a court can put a lot of stress on your feet and ankles, causing great injury and putting you on the sideline for weeks.

Here are some common sports injuries associated with basketball and how to avoid them:

• Ankle Sprains

Ankle Sprains are quite common in basketball. A sprain happens when your foot rolls or bends unnaturally and stretches or even tears one or more ligament. You’ll know your ankle is sprained if it’s very painful to walk on and if there’s swelling or bruising.

Treatment: Ankle sprains need a lot of rest, plus ice to reduce the swelling. Bandages may also be used to hold the ankle in place while it heals. A serious injury might require surgery.

Prevention: Stretching is a must before the big game. Making sure your body is limber and ready to go is necessary. Well-fitting shoes made for basketball are also good for prevention.

• Plantar Fasciitis

The repeated stress from landing on your feet can cause stress on your heels, often leading to injuries like plantar fasciitis. Plantar fasciitis, or heel spurs, occurs when the plantar fascia, the ligament connecting your heel to the front of the foot, becomes inflamed. This inflammation is accompanied by pain when you walk.

Treatment: Plantar fasciitis is often treated conservatively with rest, ice, stretching, physical therapy, and anti-inflammatory medication (please talk to your physician before taking medication). In recurring, persistent cases, Extracorporeal Shock Wave Treatment (ESWT) is used for treatment.

Prevention: Calf stretches before hitting the court can be helpful for preventing plantar fasciitis. Orthotic inserts can also cushion the blow of hard jumps.

• Achilles tendonitis

Your Achilles tendon is the largest tendon in your body and can withstand forces of over 1,000 pounds. It is also one of the most vulnerable to rupturing. Achilles tendonitis occurs in professional and casual athletes from overuse and inflammation of the tendon. Achilles tendonitis comes with pain after exercise, mild swelling, tenderness about an inch above the Achilles, or sluggishness in your leg.

Treatment: Constrictive bandages are used to limit motion of the tendon. Rest and low impact exercises, such as swimming, are encouraged. Orthotics can also help ease the pain quite a bit.

Prevention: You might be noticing a trend here, but stretching is a necessity to prevent Achilles tendonitis. Also, knowing your limits and knowing when to take a rest are both important.

Ankle Sprains occur when ligaments extend beyond their natural limitations. This condition is common because there are multiple ligaments that hold bones in the feet together. In particular, the ligaments on the outside of the ankle are predisposed to sprains. The ligaments on the inside of the ankle are sturdier and do not sprain as easily.

The rough part about spraining the ankle is the sudden nature of its occurrence. The ankle generally twists from a quick movement whereby the ligament surrounding it is injured or sprained. Those who participate in high-intensity activities that involve frequent jumping can often incur ankle sprains. With a minor sprain, you can return to routine activities within several days. For more severe sprains, it may take a lengthier period to recover. Moreover, ankle sprains happening higher up on the ankle can take even longer to cure.

Treatment for this condition involves:

• Raising the foot to keep it elevated to decrease swelling associated with the sprain.
• Wrapping the ankle to reduce pressure from swelling. Bandaging is especially beneficial in keeping the ankle in the right position during recovery and is also needed when returning to sports.
• Ice pack therapy to reduce inflammation.
• Resting to allow the ankle to quickly heal.
• Physical therapy to assist the ligament with a speedy recovery.
• Exercising such as proper physical therapy after sustaining this injury is imperative since a lack of appropriate care can result in chronic pain to the ankle.

This condition can lead to significant complications if not treated timely. An improperly healed ankle may become prone to becoming sprained easily. Appropriate treatment can help to avoid this situation. Please contact us to start proper treatment after you sustain this injury. Here at Feet First Foot Care Specialists, LLC located in Cromwell, CT, podiatrist Adam Mucinskas, D.P.M. can help alleviate your ankle sprain discomfort and give you the best chance of making the injured ankle strong again. So, please make an appointment today by calling our office at (860) 632-5499. Our Patient Education library may also be a helpful resource for your research into maintaining the best possible foot and ankle health.

Whether you’re playing at school or your local neighborhood park, Baseball is the American Sport and Pastime! But, with all its quick jolts, running and sliding into bases, your feet and ankles could take a lot of hits.  Adam Mucinskas, DPM has some tips to help you cover all your bases.

First Base

Stretching before practice or a game is vital to having a limber body. Most injuries such as ankle sprains, Achilles tendon ruptures and turf toe, can be avoided by simply warming up before, during and after a game (or practice). It doesn’t matter how old you are or what league you are in, young and old, stretch it out and warm it up.

Second Base

The right shoes allow your feet to work at maximum capacity for the field whether it’s running the bases or trying to catch a fly ball. Cleats should have room in the toes to wiggle but the heel should fit a bit tighter for stability. Replace your cleats after 75 hours of active wear. You can do the math while we focus on your feet!

Third Base

Be aware of your turf. Take a walk around the field and see if there are any new holes or bumps that may not have been there before. Check for obstructions or hazardous objects. When an athlete is injured, there is pressure on the treating physician to return you to the field as soon as possible. You know your body better than anyone so don’t be afraid to sit one out if you need to get to the hospital.  The game will go on without you.

Home Run

These safety tips can possibly save your season. Baseball is typically a safe sport but as all sports can potentially be an injury zone, this one can present it challenges too. Remember that injuries can happen while fielding balls as easily as running or sliding into a base. And believe it or not, ingrown toenails can present themselves to the pitchers and catchers as they repeatedly must balance on their toes throughout the entire game.

Schedule an appointment today to make sure your feet and ankles are ready to run those bases. Call us in Cromwell, Ct. at 860-632-5499 and let the coach put you or your child in the game today. Let Feet First Foot Care help you run the bases safely!