If you are runner who is looking for the opportunity to take part in an inaugural 5k—which can be very cool if you keep coming back—there is a great opportunity in Westhampton Beach, NY on Sunday, December 6. The FRNCA (Flanders Riverside and Northampton Community Association) 5K is open to runners, joggers, and walkers of all ages and will feature awards, a raffle, and food and refreshments.
The FRNCA 5K is one of the many opportunities for running in the Long Island community. No matter where you go to race or train, we hope you are able to avoid common injuries like stress fractures.
Unlike other fractures, these common overuse injuries happen over time, often in response to forces passed along to the bone tissues by fatigued muscles. The most common locations for these particular fractures are the second and third metatarsals—the long, thin bones running along the top of the foot—which receive a tremendous amount of impact when pushing off while walking or running.
The heel (calcaneus), navicular (found in the top of the midfoot), talus (found in the ankle), and the fibula (lower leg bone on the outside) are also common locations for a stress fracture.
The good news about stress fractures is that there are steps you can take to help prevent them from developing in the first place:
- Start new workout programs at an easy-to-moderate level and slowly progress the intensity and duration by no more than 10% every week.
- Wear shoes that fit properly and are intended for the activity you perform. If you have flat feet, we can recommend arch supports to help keep you safe.
- Cross-train with low-impact activities like biking and swimming to avoid placing repetitive stress on the same areas of the feet.
- Eat foods containing plenty of calcium, and other nutrients, for optimal bone strength.
No matter where in the foot or ankle you develop a stress fracture, it is important to come in and have the condition evaluated at our Nassau County, NY office. We can determine if it is actually a fracture (or another condition with similar symptoms) and assess the extent of the damage before creating an effective treatment plan for you.For more information, or to schedule your appointment with Foot Specialists of Long Island, simply call (516) 804-9038. You can also contact our Massapequa office online today.