100 Miles in 100 DaysDr. Brandon Borer D.P.M.

Columbus Orthopedic and Sports Medicine

100 Miles in 100 Days100 Miles in 100 Days DPM = Doctor of Podiatric Medicine

Specialize in assessing, diagnosing and treating aliments of the lower leg and foot with surgical and non-surgical expertise

Have completed 4 years of medical school and a 3 year surgical residency

Live here, in Columbus, and I am accepting new patients

CongratulationsCongratulations Taking on the challenge

Improve your health = Improve your life

American Heart Association

“Walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running..”

“All three are risk factors for heart disease and stroke..”

RecommendationsRecommendations American Heart Association

“Adults get 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.”

Calories BurnedCalories Burned Pedestrian and Bicycle Information Center

“A simple rule of thumb is that a 160 lb person burns 100 calories per mile.”

100 miles = 10,000 calories! A pound of fat equals 3500 calories, so to lose

1 pound in a week, you need to burn 3500 more calories than you take in with food or drink.

500 per day = 5 miles a day

Achilles TendonitisAchilles Tendonitis Achilles tendon connects

the posterior calf muscles to the back of the heel. Too much stress causes an inflammation or tendonitis and results in pain or thickening of the tendon.

Persons who dramatically increase their training are at risk.

Achilles TendonitisAchilles Tendonitis Do not try to “push through” this as it may

result in significant injury or extended time off.

To rehab this, apply ice several times a day, strengthen your calves and avoid “high-impact” exercises.

The elliptical, pool exercises and cycling are okay if not painful.

EquinusEquinus A condition in which the upward bending

motion of the ankle joint is limited.

Often people with this develop ways to “compensate” without ever knowing they had it.

Forms of compensation include Flattening of the arch Picking up the heel early when walking,

leading to excessive pressure on the balls of the feet

Bending abnormally at the hip or knee

EquinusEquinus Several possible causes exist

Tightness of achilles tendon or calf muscles Bone blocking at from of ankle joint Spasm of calf muscles Congenital or acquired

Casting, crutches, high-heeled shoes, injury, diabetes

EquinusEquinus Can be linked to almost

any biomechanical problem of the foot / ankle.

Often treated with aggressive stretching / physical therapy / night splints

May require surgical attention if contributing to other issues

Plantar FasciitisPlantar Fasciitis Small tears or inflammation

of the fascia along the bottom of your foot.

Feels like a dull ache or bruise at the bottom of the heel or arch and is usually worse upon waking in the morning.

Plantar FasciitisPlantar Fasciitis People with a high or low

arch, or with excessive pronation or supination are at risk.

Also, standing on hard floors without supportive shoe gear puts excessive strain on the plantar fascia.

Plantar FasciitisPlantar Fasciitis Recovery is typically 6 months, but can take

a year.

You may have to stop walking / running to begin healing.

Best treated with icing and aggressive stretching of the calf muscles and achilles tendon.

Cortisone injection may be helpful

ShinsplintsShinsplints Term “Shinsplints” refers

to medial tibial stress syndrome.

An achy pain which results from small tears in the muscle along your shin bone.

ShinsplintsShinsplints Often affects those who do too much too

early.

Linked to excessive pronation or flat feet, but can affect anyone wearing the wrong shoe.

When you first notice this pain, back off your walking routine until pain subsides.

Then, you may increase by no more than 10% in a week.

ShinsplintsShinsplints Rest, Ice and anti-

inflammatories are best for rehab

Arch supports for over-pronators and a supportive pair of shoes

Ice cup therapy

Stress FractureStress Fracture Develop as a results of

cumulative stress on bone.

Common in shin, metatarsal and heel bones

People who over-train are at risk.

More common in women than men.

Stress FractureStress Fracture Weight bearing exercises actually make

bone stronger, so walking will help to prevent this from occurring.

Once you have pain seek treatment. Once diagnosed it make take 6 to 16 weeks to heal, depending on severity.

When you start walking again, start slowly.

NeuromaNeuroma Thickening or enlargement

of the tissue surrounding a nerve.

Most common in the foot at base of 3rd and 4th toes.

Causes tingling, burning, numbness or feeling that something is “bunched up under toes.”

NeuromaNeuroma Symptoms begin as mild and occasional and

end up severe and constant.

Diagnosed during physical exam, with injection or MRI.

Treated with injection or surgical removal.

Proper shoe gear may help prevent this.

““Runner’s Knee”Runner’s Knee” Patellofemoral pain

syndrome

Irritation of the cartilage on the underside or the kneecap

Often flares up after long walks / runs or while going down hills and stairs

““Runner’s Knee”Runner’s Knee” People with weak quads, hips or glutes are

at risk.

You can work through this by avoiding down-hill walking and instead use a treadmill at an incline. Cycling is also helpful to build strong quads.

Elliptical and swimming are other knee-friendly activities.

““Runner’s Knee”Runner’s Knee” Icing is best for acute injury

Focus on exercises that strengthen the quads and glutes to prevent relapse.

Iliotibial Band Iliotibial Band SyndromeSyndrome

Irritation of the band on the outside of your leg.

Often noticed on the outside of the knee

Affects those with weak gluteal muscles or people with leg-length discrepancy.

Iliotibial Band Iliotibial Band SyndromeSyndrome

Often a stubborn, nagging injury requiring a reduction in mileage

Swimming, pool walking and elliptical training can help to reduce symptoms.

Proper Shoe FittingProper Shoe Fitting Make sure the heal counter

is stiff and supportive.

The upper of the shoe should be comfortable, stretchable and breathable.

The toe box should be deep enough to accommodate your toes / sock / orthotics.

The sole should be firm and supportive but comfortable.

Proper Shoe FittingProper Shoe Fitting The shoe should bend at

the normal crease of your foot but not at the arch.

Shoe should be comfortable in the store. Don’t buy them and assume you can “break them in” later.

Always buy shoes at the end of the day when your foot is largest due to swelling.

Helpful informationHelpful information Foothealthfacts.org

Runnersworld.com

Heart.org

Pedbikeinfo.org

Columbus Orthopedic Columbus Orthopedic and Sports Medicineand Sports Medicine

Dr. Brandon Borer

4508 38th Street, Suite 133

Columbus, Nebraska 68601

402-562-4700