By: Dr. Aaranson   An experienced runner knows a well-fit shoe is priceless, especially when you face the uphill section of a marathon. Improper fits can cause blisters, foot conditions, and a variety of other complications. Shoes is arguably one of the most debated topics among runners: what type of running shoe is best for runners? Support structure is important to consider: how much motion control does your shoe give you? If you’re naturally overpronated in your gait, a shoe ‘expert’ may have recommended a heavier type of shoe with more support. Unfortunately, research shows that the type of running shoe likely doesn’t matter. A recent study published by Aarhus University in Denmark followed the running progression of 927 adults who were novice runners for an entire year. (British Journal of Sports Medicine) The runners were men and women ranging from age 18 to 65. Researchers profiled each runner’s foot to determine their most natural pronation pattern. The runners were then divided into five categories: Neutral pronation ...

By: Dr. Pitts The Agency for Healthcare Research and Quality reports that over 600,000 knee replacements are performed in the U.S. each year. (AAOS) While partial knee replacements and total knee replacements may seem near-identical, the comparison is more ‘apples to oranges’. There are three main compartments of a knee: The lateral component - The outside region of the knee, which is where the lateral cruciate ligament, or LCL as it’s often referred to, is located. The medial component - The inside region of the knee where the medial cruciate ligament (MCL) is located. The patellofemoral component - Located at the front of the knee, including the patella and closely connected to the femur, hence the name ‘patellofemoral’. While total knee replacement, or full knee replacement as it’s sometimes called, is highly successful, it’s important to note not all knee osteoarthritis patients suffer from arthritic conditions in all ...

By: Dr. Richard Hulsey Approximately 19.5% of all U.S. adults say they suffer from knee pain. (The American Academy of Pain Medicine) If you’re reading this, we’re guessing you’re part of the 63 million Americans who experience knee pain on a consistent basis. It affects your work, your everyday movement, and even what type of new activities you’re willing to try. “Oh, I couldn’t do that. My knee hurts too bad.” Staying active may be a challenge with a bum knee, which is why we recommend the following four exercises that are easy on your knees. As with all exercises, you should consult with your primary care physician or orthopedic physician before beginning any new exercises. If you find that any of the following exercises cause pain or discomfort, it’s best if you stop the activity and find a substitute exercise. Straight Leg Raises This may be one of the easier exercises for you to complete. They help tighten the quadriceps without moving the joint. While lying on your back, raise one leg six inches off the floor and hold for five to ten ...

By: Dr. Keith Wilkey The holiday season is here! It’s time to deck the halls, wrap presents, and put up the Christmas tree. Before you wrestle your favorite Douglas fir into place, there are a few tips to keep in mind to keep your back and knees on the “feeling nice” list this year. First, you may be thinking, “It’s a Christmas tree! How much could it possibly weigh?” The average 6-7 ft. Fraser fir tree weighs around fifty pounds. (North Carolina Christmas Trees) When it comes time to swing that piney bundle on top of your luggage rack, you want to be careful with how your back, knees, and shoulders are positioned for the safest lifting possible. It never hurts to use a second person’s assistance when loading or unloading a Christmas tree. As with all heavy lifting, lift with your legs, not with your back. Always do a few stretches before lifting heavy objects, keep your back straight, and position your legs shoulder-width apart for maximum lifting power. If you have a taller car, like an SUV or a minivan, ...

There’s a long standing debate between runners and non-runners: Is running actually good for you? It’s time to find an official answer. Let’s examine the facts: The benefits of aerobic exercise (cardio) are undeniable. It’s widely known that those who regularly engage in cardio experience decreased stress, healthy weight loss, increased heart and lung strength, greater bone density, improved mood, and boosted energy. If we look at the definition of cardio, it is any use of oxygen to meet the demands created by movement via aerobic metabolism. Basically, anything that has your body intaking more air than usual and converting it to energy can be considered aerobic exercise. The question then becomes: Is running, a specific TYPE of cardio, beneficial to the body? To answer, we’ll have to look at the mechanics of the act of running. You’re breathing heavier and your heart is pumping more, but what about all those joints and muscles moving around to facilitate your aerobic experience? Running, by definition, requires that both of your feet be off of the ground simultaneously at some point in your cycle of movement ...