Are sore feet taking the spring out of your exercise routine? Corns, calluses and ingrown toenails putting a damper on those dogs? Chronic foot problems are not normal. They can hamper your springtime activities and, if left untreated, cause more severe joint and back problems.

Here are some common foot problems and remedies from the American Orthopaedic Foot and Ankle Society to keep your feet happy this spring.

Athlete’s Foot: If you notice peeling, cracking and scaly skin between your toes, chances are you have athlete’s foot. Caused by fungi that thrive in heat and moisture, athlete’s foot is best treated with over-the-counter anti-fungal powders or creams, good hygiene and keeping your feet dry.

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More than 18 million U.S. adults crossed the finish line of a running race last year, according to industry group Running USA.

Even if you never pin on a race bib, lacing up and stepping out can have big benefits for body and mind.

Here are 10 research-proven benefits of running.

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Sports bras have come a long way from their humble beginnings when the first versions were no more than two jockstraps sewed together.

Forty years later, Theresa Toczylowski, MPT, a physical therapist at MossRehab, spoke at the Broad Street Run Health and Wellness Expo about the importance of selecting the right sports bra for runners.

She broke down the options:

Compression Sports Bra

A compression sports bra helps to control the up and down movement of the breasts during activity. This option is best for lighter athletic activity and not preferred for running.

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With more than 65 million Americans now jogging or running on a regular basis—a number that has increased by 70 percent in just the last decade—related injuries are becoming much more common. At the MossRehab Running Clinic, our unique approach not only promotes healing, but aids in the prevention of future injuries.

From elite athletes to novice runners, our experienced team of physical therapists employs the most current evidence-based treatments to evaluate, treat and educate our patients.

The concept for the Running Clinic was developed by MossRehab physical therapists John Feeley, MSPT, Danielle Olsheski, DPT, Steve Sepel, DPT, and Theresa Toczylowski, MPT. Avid runners themselves, they saw a tremendous need for a clinic in the Philadelphia region that focused on the specific needs of runners.

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Perspectives met with Einstein orthopedic surgeon and foot and ankle specialist Bobby Ndu, MD, to learn about how runners can stay in top form and get back on track after injury.

• Runners are most vulnerable to injury at certain times during their running careers—in the first four to six months, when returning to running after an injury, when running long distances and when running faster. Recognize your risk!
• Most running injuries are caused by recurrent issues that are often identifiable and preventable by making small changes. If you feel a twinge or a pull, call your sports medicine expert.

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The right gear can make all the difference in your outdoor workout this summer.

The days are getting longer and warmer, and that means it's time to take your fitness routine outdoors for sunshine and fresh air.

These six pieces of fitness gear will help you make the most of your outdoor exercise pursuits.

1. GPS

Whether you hike, bike or even swim, these devices can enhance the enjoyment and effectiveness of your outdoor experience. Devices that use GPS (Global Positioning System) technology, such as fitness watches, work by connecting you to a satellite network that helps track your position, speed and distance as you move.

There are specific GPS devices available for running, cycling and even golf. General fitness GPS watches can tell you how many calories you’ve burned as well as your heart rate (you’ll need a heart rate strap), and can keep you on track by allowing you to program specific workouts to follow. You also can download your workouts to track your progress. Starting around $100, they’re relatively affordable and are quite simple to use.

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About 80 percent of runners experience injury from training errors or from having a previous injury that never fully recovered. Below are a few helpful guidelines from the MossRehab Running Clinic for training for your health, or your next race or marathon. 

Your Training Regimen

• Increase running by no more than 10 percent every other week.
• An increase can be an increase of intensity, distance or frequency. Only increase one at a time. Increasing intensity can be done by increasing speed or changing terrain (trails and hills).

Relative Activity Guidelines

• If you feel mild pain—0 to 3 out of 10—it is okay to run.
• If you feel moderate pain—4 to 6 out of 10—reduce activity until pain level is mild.
• Pain that decreases with activity is OK.
• Pain that gets worse with activity is bad; time to reduce or stop activity.
• No limping allowed. If the pain alters your gait pattern, it’s time to reduce or stop the activity until you have normal biomechanics.

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