- Men's Health, Orthopedics, Women's Health, WellnessGeneral Page Tier 3BlogBarefoot and minimalist running became a popular trend over the last several years. The barefoot running technique, as its name implies, involves wearing little to no footwear while you run. The developers and advocates of this technique believe the human foot is evolutionarily designed to run barefoot, and shoes only hinder our performance and cause us injuries. David J. Keblish, MD, an orthopedic foot and ankle surgeon at AAMC, disagrees. “There is a romanticized notion that somehow the world would be a happier place if we didn’t wear shoes,” he says. “I think that’s nonsense. The human foot is not evolutionarily designed well for running, and I don’t think shoes are causing the problem.” Dr. Keblish believes it is our modern lifestyle that ruins our feet, not our choice of running shoes. “We’ve turned the earth flat, and most of us spend all day long in shoes without ever exercising the many muscles in our feet” he says. While early humans had a variety of terrains under their feet, we have mostly flat surfaces. Running on sidewalks, roads and gym floors is tough on our feet—the repetitive motion of feet hitting hard, flat pavement adds stress on our joints and prevents us from adapting to other surfaces.” “People who don’t have shoes don’t have better feet,” he says. “You don’t see marathon runners running barefoot or in minimalist shoes.” There is one aspect of barefoot running that Dr. Keblish does agree with—the forefoot strike technique. This running technique involves landing on the balls of your feet each time you take a step rather than heel striking, or landing on your heels first. Proponents of barefoot running suggest that forefoot striking is more intuitive when running barefoot, while shoes with thick soles and heels cause us to heel strike. “We shouldn’t be heel striking heavily, if at all, when we run,” Dr. Keblish agrees. Training ourselves to forefoot strike is hard to do, he adds, but is better for our feet in the long run. Dr. Keblish also advises that we take time to exercise our feet. “We wake up and immediately stuff our feet into slippers or shoes and most of us keep them there all day, which is not good,” he says. “Feet are like hands; we need to get those joints moving.” To do this, Dr. Keblish says, take the time to wiggle your toes, rotate your ankles and massage the soles of your feet before you get out of bed. He also advocates going barefoot or in minimalist shoes when doing balance drills and resistance training, such as squats and lunges to develop strong feet. Return to Finding the Right Running Shoes for Your Feet Contributor David J. Keblish, MD, is an orthopedic surgeon at AAMC Orthopedics with offices on the AAMC campus in Annapolis and in Pasadena. Prior to joining AAMC, Dr. Keblish deployed with Marines in Afghanistan where he led a military medical unit in caring for severely wounded US troops and coalition forces injured in battle. In addition to serving our nation, he has extensive experience covering NCAA division 1 intercollegiate sporting events and caring for athletes at every level. He can be reached at 410-268-8862. Originally published November 17, 2015. Last updated May 23, 2018.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogAs a mom, I am always thinking of the many things I have learned from my experiences. As a psychiatric nurse, I am thinking of how to promote the mental health of our children and help them grow into compassionate, social and competent adults. One thing I have come to understand as an adult is how powerful and essential it is to give our children words to use to identify feelings. You may have seen the charts that have 20 or so feelings and faces that go with them. That’s great for older kids but overwhelming to little ones. For me, it boils down to these five emotions: mad, glad, sad, lonely and scared. I found that my daughter and I communicated more easily when something difficult was going on if she could identify the feelings. Mad (angry): When a child is mad, if they can use their words, that is great! We as parents can help them know what is appropriate depending on their age. For a younger child, learning to use words instead of biting, scratching or hitting another person is crucial. One of my favorite things was to ask my daughter to draw about it. We know that coloring is almost meditative. Another tactic is to encourage physically letting out that energy through sports, running, hitting a pillow, etc. One of my personal favorites is to have a screaming minute in the car with windows rolled up to get out that anger in a safe way. Glad (happy): If a happy moment comes, no matter how small, help your child celebrate that feeling. You can then help them call upon that memory when it is needed. For example, “Nick, do you remember when you had that great soccer game last month and how good you felt? I know you can do this science project and feel as good about yourself!” Sad: This is a hard one. Children all feel sad once in a while, it comes with being human. If your child is sad for long periods of time, talks about hurting or killing him/herself, or does a self-harming action, it is time to seek professional help. Contact your pediatrician, call a mental health professional and get the needed support. If it’s urgent, call 911 or take your child to the nearest emergency room. Depression is bigger than just being sad. The National Suicide Prevention Lifeline number is 1-800-273-TALK (8255). Lonely: This is another hard experience that children have. Peers, siblings and family are so important to them. If there is a fight with a best friend, they can feel terrible. You know your child best. If there is a time when your child has no friends, does not like going to school, etc., it would be good to investigate further. A real possibility that we know occurs is bullying. If that is happening, help your child by making it easy to be around other kids who have similar interests. Pets can also help with loneliness. Scared: As an example, I’ll share a personal story. My daughter was 7 years old and in a new school when 9/11 happened. The school immediately cancelled classes and went into day care mode. She knew something was wrong as the parade of the other children were picked up. Finally, she and another boy were the only ones left with their teacher. When I could finally leave the hospital and pick her up, she hugged me and cried, telling me how scared she was because she did not know what was happening. We talked a lot about it that evening and for many months. When a child is scared, they need information and reassurance. With all of the upsetting news, it is good to help your child process the things they are hearing about at school, from other people and from the news. Understanding your child’s feelings is so important. You are their first and best teacher. You can give them the foundation they need as they grow and learn about life. There are so many good resources on the internet for parents. The mental health of our children is one of our best resources for a positive world. Author Jo Deaton is the senior director of nursing for Mental Health at Anne Arundel Medical Center. She can be reached at 410-573-5454. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds.
- Cancer CareGeneral Page Tier 3Blog“Overcoming obstacles and reaching for the stars” was the message retired NASA astronaut and cancer survivor Don Thomas shared at the 2017 National Cancer Survivorship Day event. The Anne Arundel Medical Center (AAMC) DeCesaris Cancer Institute hosted the annual event. Don shared his experience of overcoming barriers as the first cancer survivor to go to space. His talk made me think about how patients may feel ‘lost in space’ when navigating the complicated cancer care journey, including survivorship. The cancer journey includes living with, through and beyond cancer as a chronic disease. Survivorship is a distinct phase of the experience. Here are some experiences people living beyond a cancer diagnosis face and advice to help navigate. Managing late or long-term effects of cancer or its treatment. Learn as much as you can about self-management of side effects. This promotes your independence and better control over the situation. Consider rehabilitation services to maintain or restore physical abilities or control symptoms. And be sure to ask questions and communicate any concerns with your healthcare provider. Returning to work. Decide, in advance, how and what you will share with coworkers. This is a personal choice. Set limits for the discussion if you choose to have the conversation. Also, familiarize yourself with laws and regulations that protect against workplace discrimination, such as the Americans with Disabilities Act (ADA) and the Family Medical Leave Act (FMLA). Changing your lifestyle to reduce risk of cancer recurrence. Exercise routinely, at least three to five times per week, and be physically active. Eat healthy foods, including the daily recommended servings of fruits and vegetables. Minimize or eliminate alcohol intake. And maintain or get to a healthy weight. Research shows that obesity increases the risk of cancer recurrence. Continuing with follow-up care. Pay attention to new, persistent or unusual symptoms. See your healthcare provider regularly. Also, get recommended screenings to detect early cancer. Early detection can result in better treatment options and outcomes. Adjusting to relationship changes. Reach out for support, whether it’s one-on-one counseling, support groups, or another cancer survivor or supportive person. It’s also important to recognize that a cancer diagnosis impacts the entire family. Different personalities react differently to stress. A cancer diagnosis opens up uncharted territory in a person’s life. But you are not alone in navigating the complicated cancer care journey. And that includes navigating survivorship. There are mentor programs, such as Survivors Offering Support (SOS) at AAMC, that provide peer-to-peer mentorship and emotional support. For more information, contact AAMC’s oncology concierge at 443-481-5864 or visit www.askAAMC.org/cancer/survivorship.php. Author Madelaine Binner is an oncology nurse practitioner at Anne Arundel Medical Center. Originally published June 19, 2017. Last updated May 15, 2018.
- Behavioral Health, PediatricsGeneral Page Tier 3BlogChildren with attention deficit hyperactivity disorder (ADHD) often have a difficult time in school. If your child with ADHD is having trouble at school, Jennifer Williams (Walton), MA, LPC, LCPC, a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, offers some important tips. “Children with ADHD respond well to having a structured daily schedule. Make sure that your child’s day has a large amount of clearly defined structured time to prevent them from making impulsive decisions that will lead to negative actions. Children will feel more comfortable if they know exactly what is happening during the day, and when it will happen,” Williams says. School Rules Make sure your child is seated in the front row, close to the teacher, and not next to a window or in the back of the room where distractions abound. Children with ADHD need their teachers’ and parents’ help de-cluttering their school backpack, which lessens the confusion and frustration when looking for homework that needs to be completed or turned in. Along with your child’s teacher, take a proactive stance to break large assignments into smaller parts. Big projects can frustrate kids with ADHD. Home Sweet Home With school presenting its own challenges, it’s time to reinforce steps that make for a calmer home life. For example, Williams stresses the positive effects of a goal or reward chart. Immediate rewards for smaller goals might include extra video game time or a favorite snack. Larger rewards for bigger accomplishments can include an outing to your child’s favorite park. A Helping Hand If it feels like your child is struggling more than usual with distraction, impulse and hyperactivity, it may be time to seek additional medical help. For children 6 years of age and older, the American Academy of Pediatrics recommends behavior therapy with medication. While your pediatrician can prescribe medication, behavioral therapy for children can be hard to find. Your pediatrician may be able to help. If your pediatrician tried one or two ADHD medications but results are not as hoped, that points to a more complex case that calls for a psychiatric provider. This is particularly important if your child is dealing with ADHD plus other issues, and these cases are typically beyond the pediatrician’s expertise. Ask questions, find resources and learn more at askAAMC.org/HealthyMinds. Author Jennifer Williams (Walton), MA, LPC, LCPC, is a mental health professional at Anne Arundel Medical Group (AAMG) Mental Health Specialists, located in Annapolis. To reach her, call 410-573-9000. Originally published Sept. 15, 2016. Last updated May 14, 2018. Save
- Men's Health, Senior Care, Women's Health, UncategorizedGeneral Page Tier 3BlogCan we talk for a minute? When you hear this question, you wonder, what is this going to be about? You might fear the worst. But one conversation about a very important, albeit uncomfortable, subject can make all the difference. I’m talking about sharing your wishes for end-of-life care. I’ve been a registered nurse for 31 years. I’ve coached other families on the importance of having end-of-life discussions as a trained facilitator for The Conversation Project, a national campaign dedicated to helping people talk about their wishes for end-of-life care. An experience in my own family served as my wakeup call for why talking matters. My aunt went to the hospital for what we thought was a quick visit for a chronic condition. We didn’t know she wouldn’t return home. She suffered a massive stroke. She was unable to move her right arm or leg or even speak. Without a medical power of attorney or living will, her husband automatically became the decision maker. Facing the greatest grief of his life, he now had some difficult choices. He turned to me for help and, together, we blindly did the best we could. We made decisions based on what we thought my aunt would have wanted. Too often people die in a way they wouldn’t choose, leaving loved ones feeling guilty and uncertain. According to The Conversation Project National Survey, 90 percent of people say talking with their loved ones about end-of-life care is important. Yet only 27 percent of people have actually done so. We may find ourselves having the conversation about end-of-life wishes over our loved ones’ hospital beds. Let’s not save this important conversation until there is a medical crisis. How do I start? This topic often triggers fear in loved ones that something is wrong. Break the ice by immediately deflecting from the worst. You might start with, “Even though I’m okay right now, I want to be prepared.” Or, “I need to think about the future. Will you help me?” When’s a good time? Timing can be an essential element to having the conversation. Initiate the conversation when your family is together, perhaps during a holiday or family event. Also use life’s milestones, such as a birthday or graduation, to spark the conversation. What to talk about? Here are just a few things you should consider discussing: Who would you like to make decisions on your behalf? What affairs (finances, property, relationships, etc.) do you need to get in order, or talk to your family about? Where do you want, or not want, to receive care? What kinds of treatment (resuscitation, breathing support, feeding tube, etc.) do you want or not want? Your first conversation should be the first of many. Remember, you don’t have to cover everyone or everything at once. Learn more about The Conversation Project and use these free tools to help you start talking to your loved ones. Author Ann Marie Holland, MSN, RN, CNOR, FNE-A, NPD-BC, is a clinical education specialist at Luminis Health Anne Arundel Medical Center. Originally published Nov. 14, 2017. Last updated April 15, 2021.
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