Avoid Overuse Injuries This Spring

Spring is around the corner and many of us are ready to get back into shape and hit the pavement with the first spring thaw.  Many of us haven’t hit the gym for months and it’s important to get back into the routine of working out slowly to prevent overuse injuries.


Overuse injuries occur over time with repetitive microtrauma to tendons, bones and joints. Common overuse injuries in the lower extremities include runner’s knee, jumper’s knee, Achilles tendinitis and shin splints.


Causes of overuse injuries include

  • Training errors – over training or increasing acceleration, intensity, duration or frequency too quickly instead of gradually over time

  • Form error – improper technique or shoe gear can lead to injury overtime

  • Returning to a sport or activity too soon after injury

  • Biomechanical and individual factors – body alignment and foot structure can predispose individuals to overuse injuries


Treatment of overuse injuries can be remembered by the mnemonic RICE-AR

  • Rest – complete rest from the activity may be necessary or cross training with a different sport/activity

  • Ice – apply ice to injured area for 15 minutes a day

  • Compression – apply an ACE bandage or elastic wrap after icing to prevent further swelling

  • Elevation – elevate the injured extremity above the level of the heart when resting

  • Anti-inflammatory medication – ibuprofen or Tylenol can be taken to reduce inflammation

  • Re-condition – stretching and strength training are important steps in rehabilitation and preventing future injury


If you suspect you have an overuse injury, consult one of our doctors at Foot& Ankle Doctors, Inc.


Dr. Nejad

Venous Ulcers..

Veins are thin vessels that transport blood from the body back to the heart. Veins contain valves that act like gates providing a continuous forward flow of blood. When valves become weakened and incompetent they allow blood to flow backwards and pool in the lower extremity. This pooling of blood stretches the skin and can lead to the development of venous ulcers.

Clinically, venous ulcers present as shallow irregular ulcers located over bony prominences. Varicosities, edema and skin discolorations are common findings associated with venous ulcers. Risk factors for developing venous ulcers are older age, obesity, previous leg blood clots, and history of leg swelling.

Treatment options include:

Debridement – can be sharp (with a blade or curette), enzymatic (topical ointments that are applied and eat away at the dead skin), mechanical debridement (wound scrub). Debridement aids in removal of dead and unhealthy tissue that hinders the healing process.

Dressings – promotes faster healing. Some dressings may contain antibiotic properties to prevent infection

Compression – there are two types of compression, inelastic and elastic. Unna boot is an example of inelastic compression. Unna boots provide static compression and aids in removing excess fluid from the lower extremities. It contains zinc an anti-bacterial and anti-inflammatory agents and calamine lotion to sooth skin irritation. Compression stockings are an example of elastic compression. Compressions stockings should provide at least 30mmHg of compression to aid in moving blood up the legs and reduce edema.

Skin grafting – to help close non-healing wounds, improve function and appearance of the leg

Surgery – to remove insufficient veins to prevent recurrence of venous ulcers

For treatment of venous ulcers please visit us at Foot & Ankle Doctors, Inc

Dr. Nejad