Healthy Foot Notes

Archive for the ‘Running’ Category

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Contributing Writer: Carmen Thorpe

Now that we have officially crossed over from winter to spring it is time to get out of the house and go outside for some much needed fresh spring air. What better way to accomplish this task –and help out a cause– then to run/walk in a race? Haven’t you ever wondered what it would be like to run alongside a super hero? You don’t have to wonder anymore! You can sign up for one of these great races listed below. Some of them are super hero themed and some are more focused on just getting you up and active. Whichever you choose to run or walk in will surely be a good time!  So take a look at the sites and click on the video link to see all the fun that is to be had this April and May of 2015.

A great opportunity to race comes from Crystal City; which has an event for the month of April called the Crystal City 5k Fridays and is sponsored by Pacers. You could run in all 4 races or pick the friday that works best for you, there is a race on April 3,10,17,and 24th. You can find out how to get involved with this race for this friday or the next by clicking here to gain more info on this Crystal City fun!

A 5k & Fun Run is happening in our nation’s capital on Saturday, April 18, 2015 at Hains Point DC. This event promotes the idea of being a “Hero for Youth in DC’s Foster Care”, that is, it is a celebration of the everyday heroes who make a positive impact in the lives of the youth in the DC’s foster care system.  What a great reason to come out and race along side those heroes –in super hero costumes of course (not required but welcomed)!  Click here to find out more on how you can get involved and make an impact in young lives.  Also, check out this video on the race to see just how fun it will be!

Osbourn Highschool Manassas City is having a  Soaring Eagle 5k /1mile fun walk on April 18th.  The goal of this event is to raise funds for the athlete scholarship programs. They will be welcoming runners, their families, and friends to their Fifth Annual Soaring Eagle 5K Run. This event is sponsored by the OHS Athletic Boosters and will take place on Saturday, April 18, 2015 at Osbourn High School located at 9005 Tudor Lane, Manassas, VA 20110. Race day registration is available from 7-730a for $35. Students under 18 can register for the race anytime for $15. Please register online before the event.

Another awesome race is taking place in Loudoun County, promoting a SuperHero 5k Run/Walk and Kids Fun Run. This race takes place on Sunday, April 19, 2015 beginning at 8 a.m. This event is also superheroes themed and though it is not required to wear a mask or costume it is more fun to do so. What’s cooler than to be dressed up as a superhero and fight for what you believe in? Absolutely nothing. This is a great event that invokes the superhero in us all; we may not be fighting crime, but we are fighting for a good cause and kicking those “winter blues” away! Click here to find out how you can get involved in this race, make donations, and participate as a sponsor or superhero! 

The Manassas Runway 10k is happening on Sunday, April 26th The event is promoted by the Bull Run and Manassas Rotary Clubs.  Participating in this Manassas City race will be a great way to launch you into the spirit of spring!  Click here to find out more on how to join in on this event either as a sponsor or as a runner.

Bodies in Motion 5k/10k  is happening on Sunday, May 17th  in Warrenton, Va. All race proceeds benefit the community by way of the Blue Ridge Orthopaedic Foundation. SFMC Inc. is one of the great sponsors of this event and with the help of such businesses, more than 25 non-profit organizations have received $55,000 from race proceeds since it’s inception 4 years ago. Click here to find out more on how you can get involved in this great opportunity!

We know that you are excited to lace up and race now, but here are some key things to remember when you are out there: make sure that your shoes have the proper support for your feet and your ankles (very important), stay hydrated, and have fun!


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Washington D.C. burst into spring today with racers hustling through the streets during the 42nd annual Cherry Blossom ten mile run.  The famous Yoshino cherry trees surrounding the Tidal Basin were teasing visitors with a sneak peek of flowers starting to emerge from their buds. The full bloom prediction is from April 8-12.

Children were busy bees swarming past the Washington monument in the half-mile Kid’s Run.  Children’s Miracle Network Hospitals benefited from the race with fundraising proceeds totaling up to $91,593.65.

Spectators lined the streets waiting for the winners and finishers.  Steven Sambu, age 25, Kenya, placed first for the men with a time of 45:29 to win $8,000.  Mamitu Daska, age 30, Ethiopia, crossed the finish line first in the women’s division with a time of 52:05 to win $8,000.

The unofficial results registered 19,890 participants in the 5K and ten mile run. It was a great day to kick off the season and enjoy the beauty and history that D.C. has to offer to visitors of all ages.

This weekend, BRFC practice manager, Theresa, attended the Baltimore Marathon in support of her husband, George.  She managed to take a lot of great photos of the event.

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So what?

When it comes to running, it’s vital to have the best possible shoes for your foot structure.  Without proper footwear, you run the risk of injury and permanent damage.  The APMA created a guide based on foot types.

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For feet with low arches: Choose a supportive shoe that is designed for stability and motion control. These shoes help to correct for overpronation.

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For feet with normal arches: Choose a shoe with equal amounts of stability and cushioning to help absorb shock.

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For feet with high arches: Choose a cushioned running shoe with a softer midsole and more flexibility. This will compensate for the poor shock absorption of a high-arched foot.

Runners will also often ask about the potential benefits to barefoot running, however the APMA recommends that before beginning to train barefoot, you should consult a podiatrist.


The Jackson Clinics will be hosting a 5k fun run.

They’re calling it The Jackson 5k and it’s open to anyone who wants to participate.  The run is being held on October 5, at Fairfax Corner.

As you know, our office manager, Theresa, has been going to the Jackson Clinics for physical therapy for her knee.

Register now! It’s easy as 1-2-3!


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Patients experiencing  knee pain can suffer with restrictions in everyday activity.  Ignoring the pain is not a good idea.  Dr. Mahavadi,  The Bull Run Foot Clinic notes that many active patients experience knee pain from walking or running incorrectly. 

The Mayo Clinic notes that one condition called Chondromalacia Patella or “Runners Knee” is common and can be treated with ice and rest.  Shoe inserts can also be an option to correct walking and running or gait problems.  For more advanced stages, physical therapy may be required. 

The Jackson Clinics is just one of many physical therapy options in Northern Virginia.  Dr. Kristin Sykes, PT, DPT  worked with one of our patients to teach the  proper ways to stretch to ease the pressure on the cartilage in her knee and to reduce pain.  She also gave her a take-home set of instructions for stretches to do on her own.  Six weeks can be an average time for physical therapy sessions.

Do you have any experiences with Runner’s Knee?

Every race has a story.  According to, George Ellis has over 76 of them.  Thumbing through his stacks of race bibs from 5k’s to marathons,  he recalls his top five runs since September of 2007.

  1. Most Difficult
    May 2010, Marine Half Marathon.
    He dropped from the heat at the end of the race.  Mile 10 — 12 was a hill.  Exhausted he begged for water and a wet rag.  He wasn’t prepared for how hot, sunny, and humid it was.
  2. Most Rewarding
    September 2007, The Arlington Police, Fire, and Sheriff 9-11 Memorial 5K.
    It was the very first one — the one that hooked him.  He was in awe of the fact that it wasn’t just a run, but that families were coming together to have a good time.
  3. Most Fun
    November 2012, Savannah Rock and Roll Marathon.
    Destination with brother and wife.  The music, bands, and overwhelming participation from the local spectators in the race route was inspiring.
  4. Most Scenic
    It’s a toss up —
    April 2010, 2011, and 1012, George Washington Parkway Classic 10-miler
    June 2013, Mayor’s Marathon in Anchorage, Alaska.
    From a river view along the Mt. Vernon/Alexandria trail, to the mountains of the Last Frontier.
  5. Most Frequent Race Sponsor
    May 2009, 2010, 2012, and 2013 Marine Half Marathon, Fredericksburg, Va.

Some of George’s other memorable races include the Annapolis 10-miler, which was cancelled due to a hurricane in August of 2011. The biggest race he’s ever participated in was the Army 10-Miler in DC. In October 2009, George was one of 32,000 who participated.


Interesting post from Run, Hemingway, Run! Inspirational folks who are die-hard runners.

Are there any other bloggers we should check out?  Leave a comment with your recommendations!

Hemingway Run:

In Which I Talk About A Couple Of People You Might Not Of Heard Of But Will Probably Tell People About

My marathon running training is going quite well, and to plan at the moment too. (Which is new!) I’ve done a couple of 5 mile runs home, which is roughly 2 miles of uphillness, followed by a nice stretch of 2 miles down hill, then a mile of steady uphillness to finish.

The first 2 miles has a couple of proper hills in which are good training (I keep hearing) but the best part is obviously the downhills. I when I get to this part I feel like holding my hands up in the air and going WHHHHHEEEEEEEEEE all the way down, but as it takes about 15-20 minutes I’m not sure that I could WHHHHHHEEEEEEEE for that long.

The first time I ran the 5 miler I did…

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