With that in mind, we want to share some tips for staying visible and injury-free if you’re one of those people who likes to run when there is limited sunlight outside. Below, we share five tips for staying safe if you’re running when it’s dark outside.

Safe Running In Limited Light

Be easier to be seen and be hyper aware of your surroundings if you’re exercising before dawn or after twilight. Here are some safety tips from Dr. Silverman.

1. Increase Your Visibility – When it’s tough to be seen, take some extra steps to increase your personal visibility. Reflective gear, headlights or flashing objects on your clothes can help unsuspecting drivers see you before it’s too late. Don’t go running in black sweatpants and a dark top – wear bright and reflective clothes instead.

2. Adjust Your Headphones – When you’re running on a treadmill, you can probably crank up your wireless earbuds and let your mind slip away into the music without harm. If you’re out for a run in the dark, you don’t have the same luxury. Turn down your volume or only use your earbuds in one ear so that you can still hear your surroundings. When you’re better able to hear potential hazards around you, there’s a decreased likelihood that you’ll end up stepping in front of a vehicle.

3. Choose A Safer Route – We understand that you may want to run on a paved road or a nature trail, but these areas can be a bit more dangerous when it’s dark out. Try to run in a well-lit area that doesn’t have you running on busy roads or down secluded areas. Make it easier to be seen or heard in the event you end up needing assistance.

4. Run With A Friend – Double your visibility and have a companion nearby in case of an issue by running with a friend or family member. There is safety in numbers, and you can greatly reduce your risk of a vehicle collision if you’re running in a pair or an even larger group.

5. Be Prepared For The Weather – Finally, keep an eye on the weather and try to avoid some potentially hazardous times of day. While there is likely to be less traffic early in the morning or late at night, you may also find that fog or rain can be even more detrimental to your visibility at these times of day, so try to avoid foggy or wet weather if at all possible. Make sure your running shoes can handle any weather-related issues you may encounter during your run.

For more tips on staying safe during early morning or late night runs, connect with Dr. Silverman and his team today.

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Running Again After Foot Surgery

As we’ve said numerous times on the blog in the past, this is just general advice. For the best advice on when and how to return to running after a foot procedure, consult with your surgeon, your medical team or a physical therapist. With that said, here are some of the checkpoints you’ll want to clear before starting a running program after foot surgery:

Medical Clearance – You will not want to start running on the surgically-addressed foot until you have received medical clearance from your surgeon. Even if you are not experiencing symptoms and your foot feels great, you’ll want to reach out to your care team and make sure that you have been given the green light to run. Running puts a lot more force and strain on your foot, so even if walking feels fine, you still may not be ready for running, so check with your doctor.

Symptom Free – If you’re still dealing with symptoms, you’re probably not yet ready to start a running program. If there is still swelling, bruising, pain or discomfort in your foot, then you’re going to want to keep pursuing other treatment options until these issues resolve. You should not expect to start a running program until your symptoms have subsided.

You Can Walk Comfortably – You’ll want to go through a walking program before you start running. If you can walk comfortably for 30 minutes, and you’re not dealing with symptoms afterwards or the next day, you’ve cleared an important checkpoint.

You’re Willing To Take It Slow – Running after ankle surgery will only be advised if you are physically ready and you are willing to begin a slow and steady recovery program. Don’t expect to run for an extended period the first time out, because this exercise will be very stressful on your foot. You’ll likely begin by running for no more than 10 minutes and then slowly increasing your workload as long as you don’t experience any problematic symptoms. If you develop any pain or discomfort during or after the run, shut it down and reach out to your physician.

Running can be a great way to stay in shape and improve the health of your feet, but you need to remember that it is a stressful action that can overwhelm your feet if they are in a weakened state following a surgical procedure. Make sure you get medical clearance and follow your doctor’s specific advice so that you can protect your feet as you work to get back to a running routine after foot surgery.

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But can you run on a sprained ankle, or is that something you’ll want to avoid? We explain more about running after an ankle sprain in today’s blog.

Running On A Sprained Ankle

In theory, yes, you can run on a sprained ankle. That said, we don’t recommend it. Unless there is an imminent threat to your safety, like you’re being chased by a polar bear or the zombie apocalypse just started, it’s probably a better idea to avoid running on your sprained ankle. In fact, the less walking you do on it, the better, at least for the first 24-48 hours.

Right after a sprain, you body triggers an inflammatory response to the ligament damage, sending white blood cells to the area. This leads to swelling as the body attempts to prevent additional movement and stress on the injured foot. If you try to run on your sprained ankle, you’re doing exactly what your body is working to prevent. Remember, your ankle ligaments are in a weakened state following a sprain, and they are what provide stability to your ankle. If you continue to put stress on a weak and injured ligament, you’re at a much higher risk of a subsequent sprain. Not only can this cause more damage to your ankle ligaments, but it can also lead to an ankle fracture depending on the forces involved.

The more damage you cause to your ankle, the harder it will be for your ankle ligaments to make a full recovery. This means you’re at a heightened risk for developing what’s known as chronic ankle instability. If your ankle ligaments never fully recover, your ankles will lack stability and you’ll notice that you’ll roll or sprain more often. Again, this can lead to continued pain and discomfort in your ankle.

So while you can run on a sprained ankle if you really want to, it’s not a smart idea, and you could be risking a more severe injury that could present with lifelong symptoms. Instead, take some time away from activity and practice RICE, which stands for Rest, Ice, Compression and Elevation. After a few days of conservative treatment, consider adding some physical therapy or range of motion exercises to help gain strength and flexibility in the region. Slowly reintroduce activity and stress on the area, being careful not to overload the ankle during recovery. Most mild to moderate ankle sprains will eventually fully heal with these conservative techniques and a physical therapy routine.

If your sprain isn’t getting better or it’s clear that you’ve suffered a significant sprain, head to a foot specialist’s office. They can take imaging tests and provide a comprehensive diagnosis to help set you up with an individualized treatment plan to suit your needs. They can help slowly get you back to activity and running, but odds are it won’t be recommended for quite some time until enough healing has occurred.

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In today’s blog, we try to explain when you can return to running activities after spraining your ankle.

Running After An Ankle Sprain

As you might imagine, there is no one-size-fits-all playbook for exactly when you’ll be able to run again in the wake of an ankle sprain. When you sprain your ankle, you damage the supportive ligaments on the outside of your ankle joint, and if you don’t help these ligaments heal or give them enough time to heal, you could be at risk for another injury, and this one may be even more severe.

Since running is an activity that requires a lot of work from these ankle ligaments, it’s not a good idea to try to run on a sprain right after an injury or before healing has run it’s course. And while there is no set timeline for when you can start running again, if you can say yes to the following questions, you may consider taking it slow and seeing how your ankle responds to a short run:

• Are you pain free when walking on the ankle?
• Are you pain free when taking the first few steps when attempting to run?
• Have you pursued at least one week of physical therapy on your ankle?
• Have you regained confidence in your ankle stability?
• Has swelling, bruising or discoloration significantly decreased or totally disappeared?

If you can answer yes to all of those questions, you can see how your ankle tolerates a short run. Again, you don’t want to overdo it, especially if you haven’t ran for weeks or even months because you’ve been dealing with injury, because your muscle tolerance and endurance will not be at old levels. Take it easy, start slow, and shut it down if something just doesn’t feel right, even if there is no pain in the area.

For individual advice based on your specific sprain, it’s in your best interest to connect with a specialist and see what they say about returning to running. One week of PT may not be close to enough time off, so don’t just assume that one week of strength training will have you back to normal. It can take anywhere from a week to three months or more depending on the severity of the injury to the ligaments, so be smart about your recovery and learn to listen to your body.

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Do – Run on a clean, paved surface

As long as you are using the proper gait (forefoot or midfoot strike pattern), running on a hard surface can be safe.  It doesn’t matter whether you run on a hard or soft surface because your body will naturally adjust its impact force.  Running on a clean, paved surface will also help prevent you from stepping on rocks or tree roots that might be present on some grass trails.

Don’t – Assume Barefoot Running Means “Without Shoes”

Barefoot running doesn’t literally mean running without shoes, rather it is a style of running that emphasizes striking with the forefoot, not the heel.  You can seek out “minimalist footwear” that will naturally adjust your strike pattern to a barefoot gait.  Minimalist shoes should:

• Have the same amount of padding in the forefoot and the heel (regular shoes usually provide more cushioning in the heel)
• Be flexible
• Bend at the midfoot.  Stiffness in the arch of the foot can prevent the natural running gait.

Do – Pace Yourself

When transitioning to a barefoot style, it’s important to slowly work up your distance.  Because your feet may be adjusting to a new strike pattern, there’s a good chance you’ll be putting more strain on areas in your legs and ankles that aren’t used to being worked in excess.  Start by walking barefoot to get the feel of the new strike pattern, and a good rule of thumb is to run no more than a mile in the first week.  Gradually work your way up in the following weeks, and always stop if you feel pain in your feet.

Don’t – Run When it’s Too Cold

We’ve already discussed some of the troubles barefoot runners face during the winter months, but it’s important that you don’t take your workout outdoors too soon.  If you lose sensation or feel numbness in your toes, head back indoors.  Not only are you risking permanent damage, but you may not notice a foot injury like an open cut if you can’t feel your feet.  Minimalist shoes can also help keep your feet warm during colder temperatures.

Do – Consult a Foot Specialist If You Have Any Questions

If you have any questions about barefoot techniques, or about whether you should transition to the style, consult with a certified foot specialist.  In some cases, people with previous foot issues like stress fractures or deformities may be putting their health at risk by running barefoot.  Some people need the extra cushioning in their shoes, so talk to a specialist if you have any questions.

Related source: Barefootrunning.fas.harvard.edu

If you’re a barefoot runner, feel free to help expand this list in the comments section or on Twitter @anklefootmd.

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1)  Not wearing the right footwear

The majority of people who decide to take up running as a new hobby want to go out and try a short run right away.  While a short run is a good way to build up endurance, doing so in the wrong footwear can put you in the doctor’s office in no time.  Not only are running shoes built to provide support for your ankles and feet, but they are also designed to give you enhanced traction with the ground.  Running without proper footwear can lead to sprains, strains, slips, and a slew of related maladies.

2)  Overdoing it early

Another common problem for amateur runners is that try to run too much, too soon.  Overworking your muscles and bones can lead to overuse injuries like blisters, stress fractures, and shin splints.  Don’t try to up your mileage from three miles to five miles in the course of a week.  Also, if you’re training during the week, be sure to take at least one day off.  Try to make it during the middle of the week instead of running Monday-Thursday and taking Friday off.  Consider working on your upper body muscles or abs during the week to give your legs a break.

3)  Failing to stay hydrated

Staying properly hydrated is important for runners of all skill levels, but it’s the novice ones that usually don’t understand how much fluids they lose during a run.  A general rule of thumb to consider is to consumer six ounces of fluids for every 20 minutes you run.  You should also consider replacing some fluids with sports drinks like Gatorade or Powerade during runs lasting longer than an hour, as your body will be losing some key nutrients and minerals during the extended run.  Runners should also properly hydrate before a run by consuming 16-24 ounces of a non-caffeinated liquid.

4)  Poor form

Although we’ve already discussed the proper form for each part of your body while running, it’s important to reiterate the significance of using the right running technique.  If your hips are out of line or your stride is too long, you can develop significant problems in your knees and ankle joints.  Run with your chest and head facing forward, and make sure your arms don’t cross in front of your body.  If you are running correctly, your feet should land directly underneath your body with each step.

5)  Not warming up or cooling down

Although there have been recent articles that question whether stretching before a run is actually better for you, any expert will tell you that it is important to warm up before going for a run.  Starting out with a light jog will increase your heart rate, warm your body temperature, and increase blood circulation in your body, all of which are beneficial before starting to run.  A similar technique should be used at the end of a run.  Cool down with a 5-10 minute walk, and do some light stretches to aid in muscle recovery.  Your muscles become contracted when you run, so stretching after a workout will help re-lengthen them.

Related source:  About.com

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Cold temperatures have forced barefoot runners to find a gym that can accommodate their workout, but many gyms have banned barefoot running for a variety of reasons.  Some health clubs are afraid of the liability, while others have banned the trend due to outcry from other members.

Hanna Brooks Olsen, who is a member at Mode of Fitness, said she complained after a barefoot runner made her uncomfortable.

“It was just a big, hairy dude with his big, hairy feet, clomping along beside me,” said Olsen. “I just felt like that was an unnecessarily excessive human skin transfer.”

While some believe Olsen should “get over it”, Mode of Fitness banned the barefoot practice for liability reasons, echoing the sentiments of Jason Carrell, who operates a gym called Fitness 19.

“If someone were to drop a weight on their toe, and they don’t have their shoe on, their toe is going to explode,” said Carrell.

Other gyms worry about the spread of germs, but many barefoot runners say that there is little evidence that shows that running sans footwear exposes others to more bacteria.

“Who’s to say shoes are more healthy?” says Ken Bob Saxton, a barefoot running advocate. “It should be an individual choice.”

Growing Trend

Barefoot running has increased in popularity as proponents say it naturally lends itself to the optimal foot strike.

Many doctors and foot specialists agree that a midfoot or forefoot strike is best, and running without shoes naturally allows for this type of strike pattern.  Tired or novice runners sometimes run with a heel strike gait, which can lead to complications or problems over time.

Dr. Silverman comments

There is extensive scientific evidence that supports barefoot running, and there is absolutely no scientific evidence supporting a logical fear of barefoot activities.

The claims of increased risk of disease transmission are ridiculous. Disease transmission by hand to hand contact or hand to fomite (inanimate object) contact is astronomically higher.

Stopping these people from running on the treadmill simply because their bare feet are touching the machine is like telling someone they can’t hold dumbbells with their bare hands.

Related source:  Wall Street Journal

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Ankle/Feet – Proper minimialist running technique begins in your feet.  You should land lightly on your feet, somewhere between your midfoot and forefoot.  You should be able to feel the muscles in your leg absorbing the energy of landing and springing you forward.  Proper running is powerful and quiet.

Legs – While your cadence will remain approximately 150 strides per minute whether on an endurance run or doing wind sprints your legs will move differently.  During slower running, their is little heel kick or lift. Sprinting requires a much stronger push and kick.   If you are running correctly, your feet should land directly underneath your body with each step.  If your legs are in front of your body, you are striding too far.  Your knee should be slightly flexed so it can properly handle impact, and so it can begin generating push-off power.

Hips – Proper hip alignment is essential to healthy running.  Your hips help keep every part of your body in order, from your head down to your feet.  Make sure your hips are pointed straight ahead when you run, and avoid leaning too far forward, as doing so can place pressure on your back.

Chest/Torso – Much like your hips, your torso helps keep the rest of your body in line.  Keep your chest facing directly in front of you, and keep your back straight.  Running in an upright and tall position will allow you to maintain an optimal stride length, and it will ensure that your lungs receive the maximum amount of oxygen.  Breathing should be quickened, but natural.

Arms – Improper arm positioning is one of the more common problems among novice runners.  If you’re moving your arms too much, it might put unnecessary torque on your body, which can cause back and hip problems.  If you don’t move your arms enough, you’re losing out on valuable momentum.  Your arms should swing directly forward and backward between your waist and chest.  If you find that your arms are moving in front of your body, you’re swinging too far.

Hands – The best way to describe proper hand technique is to use the potato chip method.  Imagine you are holding a potato chip in your hand.  You want to keep the potato chip secure without crushing it. Keep your hands in unclenched fists with your fingers lightly touching your palms.

Shoulders – Keep your shoulders in a  relaxed position but, they should be gently retracted. You don’t want them to slouch, but you also don’t want them to become stiff and elevated as you progress.  Keep your shoulders level, and do not let them dip from side to side with each step.

Head – In order to have proper head placement, your eyes should be looking forward to see what is ahead.  Avoid looking down at your feet, as this can put your hips and chest out of alignment.  Keep your head back, with your chin on a level plain.

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