1. Running 101 and then some…

2. About me... Kate Steklachich Hometown: Hermitage, PA College: Mount Union University Alliance, Ohio Doctorate of Podiatric Medicine: Ohio College of Podiatric Medicine Cleveland, OH 3-year Surgical Podiatric Residency: University of Pittsburgh Medical Center Private Practice with Jennifer Feeny at Shenandoah Podiatry since July of 2011.

3. Started running in seventh grade 1997 PIAA-AA Cross Country State Champion Awarded State Proclamation for athlete achievements for the State of Pennsylvania Awarded Army Scholastic/Athlete Award in 2000 Awarded Full Division I Athletic Scholarship in Cross Country and Track Finished in Top 15th in Cross Country Regionals in College Individual Qualifier for Division III National Cross Country Championships in College 2006 Top female runner for the Cleveland, Ohio Half Marathon Running Background

4. Common Running Injuries Blister Nail trauma Shin splints Achilles tendonitis Plantar fasciitis Stress fractures

5. Caused by friction Prevention Synthetic Socks Proper Fitting Shoes Marathoners- if shoe is snug suggest you go up a half a size Lubricate yourself- Vaseline! Don't wear new shoes the day of your race Blisters

6. Wound care at home: Bandaids Antibioitic ointments -Neosporin Betadine/iodine solution Hydrogen Peroxide. Should you pop your blister?

7. Redness- is the redness confined or spreading? Warmth- is it warm to just area of injury? Swelling- is it increasing? Pain- what's the pain level from 0 to 10, 10 being the worst? Pus- White, yellow, green? Odor- is there sigificant odor? Signs of Infection

8. Caused by repetitive trauma to nails from running shoes Not always because of too tight of a shoe but the amount of mileage you do. Nail Trauma

9. Treatments: Still attached? Clip nail back so it doesn't catch and rip off Black or purple underneath? How much of the nail bed is discolored by bleeding? Repetitive nail trauma can lead to thick, discolored nails that do not adhere to nail bed and can have ridges to them. Nail Trauma

10. Overuse injury RICE therapy Rest Ice Compression Elevation Proper stretching/warm ups Orthotics Physical Therapy KT taping Conditioning of lower leg Shin Splints

11. Overuse Injury RICE therapy Physical Therapy Orthotics Heel lifts Without proper rehab it can lead to Tendinosis Rupture Achilles Tendonitis

12. Most friendly and most painful injury Leading cause is a tight calf muscle Multiple conservative treatments that really work Least limiting of daily activities Plantar fasciitis

13. For the lower extremities, Achilles Tendonitis Why? Swim- Always plantar flexing ankle Bike- Constant use of calf muscles Run- Still using the calf muscle but now you are extremely fatigued Triathlon Injuries

14. Time to take time off Fractured bone takes 4-8 weeks to heal. Overuse injury Depending on place of fractures is determining factor of weight bearing status Stress Fractures

15. Never increase mileage by more than 10% per week Recharge on daily basis. Hard workouts followed by easy workouts Strength train. At least once a week Daily stretching/warm-up regimen Listen to your body RICE therapy-your best friend Rules of Training

16. Supinator vs Pronator

17. Biomechanical Exam Helps to determine if you pronate, supinate, or have a neutral gait Look at the bottom of your shoes Take your old running shoes to the store Take orthotics with you Make sure you are measured on a Brannock device Take a run in your shoes Running Shoes- which one is right for you?

18. Barefoot Running

19. Bad: For a runner who... has arthritic joints of the foot does 'too much too fast" refuses to adapt to the lifestyle which is barefoot/minimalist. Has altered sensation in feet Heel striker Good: For a runner who... is young flexible does low mileage follows the lifestyle Is it good or bad?

20. Yes, I recommend orthotics for... overpronators high mileage runners overuse injuries everyday use Orthotics should be... durable semi-rigid to rigid material not be able to bend in half What about orthotics?

21. Weight Training: Circuits Elliptical: Find one with a cross ramp Aqua running/swimming Cycling Types of Cross Training

22. Can you walk? Have you done your RICE therapy for two weeks? Experienced this pain before? From onset of symptoms, I recommend only two weeks before seeking medical treatment if answered 'yes' to the above questions. When to seek medical treatment…

23. Questions and Answers

24. on the web @ shenandoahpodiatry.com Shenandoah Podiatry Shenandoah Feet Thank You!