Put Your Best Foot Forward and Practice Safety First During the Summer

By Andrew Wilson

Whether having fun or working outdoors, summer is a time to be active. However, any enjoyment can quickly turn sour if an injury occurs.

Robert W. Mendicino, DPM, is a foot and ankle surgeon who practices with St. Clair Medical Group Orthopedic Surgery. He has seen many summer injuries that could have been prevented if only proper precautions were taken, or preparations were made.

“The types of injuries can vary a bit based on age, but after a winter spent being mostly sedentary, we can get active too quickly when the warm weather gets here and injuries can result,” said Dr. Mendicino.

Older Adults

For older individuals, Dr. Mendicino says falls are the number one cause of serious injuries. Seniors are also susceptible to heel, knee, and hip soreness from becoming active too quickly in the spring and summer.

“When people sit for long periods over the winter, their posture can suffer and they can develop weakness in their hips and buttocks,” he said. “They need to work on having good posture with stretching exercises against a wall and building strength in the muscles that may have gone soft over the winter.”

Dr. Mendicino recommends seniors start their exercise regimen by getting up and sitting back down in a chair as many as 100 times a day. He then suggests undertaking a combination of stretching exercises for the hips and back before engaging in many activities.

Younger Adults

“For younger people, in the 30- to 50-year-old age range, the injuries we see are tendonitis, plantar fasciitis, stress fractures and sprains. And we’re seeing a lot of Achilles injuries,” he said. “We want to get moving, but you can overdo it very quickly.”

As an avid runner himself, Dr. Mendicino recommends stretching out the leg muscles thoroughly before any activity for people of any age.

If someone wants to run a 5K or longer race but hasn’t been training consistently, he suggests starting slowly with a mile and then taking a day off to see how the body responds. Do that repeatedly – one day on and then one day off – while trying to build up stamina and endurance.

“For younger people, the cardiovascular system may be okay to run every day, but the musculoskeletal system may not respond as quickly, and then stress fractures, shin splints, and sprains are the result,” he said. “It’s important for you to get moving, but it’s also important to know your body and know when to back off a bit.”

If injuries occur to your foot or ankle, Dr. Mendicino recommends following the acronym R-I-C-E: Rest, Ice, Compression, and Elevation. Essentially this means get off your feet, take it easy, apply ice to reduce swelling, wear compression socks or an ace bandage, and elevate your leg above the heart level, if possible.

“Most injuries will respond well to this treatment, but if it gets worse or there is no improvement, then call us for an appointment,” he said.

Other Injury Prevention Tips

Physicians also see accidents involving lawn mowers, hedge trimmers, weed trimmers and chain saws which can cause severe cuts, bruises, or broken bones. Dr. Mendicino says they see a lot of yard work injuries in the spring when people are getting acclimated to using this high-powered equipment again, or in the fall when the use of such equipment is routine and people tend to be less cautious.

To combat these types of injuries, Dr. Mendicino recommends wearing a boot with a non-slip sole, preferably with a steel toe, and long pants, long sleeve shirts, work gloves, hats, and both eye and ear protection.

“If the work you are doing is above your head, you also should wear head protection such as a hard hat,” he said.

Long sleeves and pants can also help protect you from exposure to insects (ticks and mosquitoes) and plants (poison ivy, sumac, and oak). For insects, he recommends wearing light-colored clothing so you can see the ticks (which can carry Lyme disease) and bathing after you complete your outdoor activity to wash off any that may be on your skin. You can also use a Thermacell or citronella candles to help keep mosquitos away if you’re sitting outdoors.

Skin irritation caused by poison ivy, sumac or oak is called contact dermatitis. To combat and prevent this, Dr. Mendicino recommends washing any exposed area thoroughly with soap and water as soon as possible. Additionally, use caution with your pets as they can carry pests and poison ivy on their fur.

Dr. Mendicino spends a great deal of time outdoors in the summer himself. He advises that it really comes down to some simple rules of thumb.

“I tell people to use common sense, be aware of your environs, and enjoy the summer,” he said.

Tips for Choosing the Right Running Shoe

With countless options, it can be difficult to determine which shoe is best for you. As a foot and ankle surgeon and an avid runner, Robert W. Mendicino, DPM, knows how to choose the right running shoe.

“A lot depends on the person’s foot type,” said Dr. Mendicino. Generally, there are three foot types – supinators, who have a rigid high arched foot and the outer edge bears the brunt of impact, pronators, who roll inward and have a flat foot structure and, normal which is between the two. Supinators generally need better shock absorbing shoe gear, while pronators need supportive shoe gear and the normal foot type needs can vary depending on the surface and terrain they are running on.

“I recommend trying on different brands because different brands may vary in sizes,” he said. “Make sure the shoe fits. You need some room for expansion in the shoe as you run.” Shoe size can vary between running shoe companies and from his personal experience that could be one to two sizes depending on the cut and style of the shoe.

A good rule of thumb – literally – is that you should have enough room between the end of your toes and the end of your shoe. Using the end of your thumb to where it bends at its first joint to determine the distance from the end of the shoe to the toes will provide a good starting point when picking your running shoes.

“I also recommend changing your shoes every 250 to 500 miles,” he said. “For a dedicated runner that works out to a new pair of shoes every four to six months.”

Robert Mendicino, DPM, practices with St. Clair Medical Group Orthopedic Surgery. He sees patients at Dunlap Family Outpatient Center on 1000 Bower Hill Road, Suite 730, Pittsburgh, PA 15243, and the Peters Township Outpatient Center at 3928 Washington Road, Suite 270, McMurray, Pa., 15317. Call to request an appointment at (412) 942-7262.