DR. COHEN’S 2025 RUNNING SHOE PICKS

HOT OFF THE PRESSES!

ASICS, BROOKS, NIKE, NEW BALANCE, SAUCONY, AND MORE….

Neutral

• Brooks Ghost 16
• Brooks Glycerin Max
• Nike Pegasus 41
• Lululemon Beyondfeel Running Shoe (Women’s version)
• New Balance Fresh Foam X 880 V15
• Saucony Ride
• New Balance Fresh Foam X 1080 V14

Trail Shoes

• Saucony Peregrine
• Nike Pegasus Trail
• N.B. Fresh Foam X Hierro V9
• Brooks Cascadia 18
• Brooks Caldera 8

Stability

• N.B. Fresh Foam X 860 V14 (severe pronation)
• Brooks Launch GTS 30
• Saucony Guide18
• Asics G.T. 2000 13 (more severe pronation)
• Asics Gel Kayano 31(mild overpronation)

Running Competition (Racing)

• Nike Vaprofly – 3
• N.B. Super Trainer V3
• Saucony Endorphin Elite
• Asics Metaspeed
• Adidas Adizero Adios Pro 3/or4

The methods we choose for injury recovery can significantly impact how quickly and effectively we heal. Whether you’ve suffered a sprain during a weekend soccer match or are dealing with chronic muscle stiffness from everyday activities, knowing how to properly apply cold therapy (ICE) and heat therapy (HEAT) can make a substantial difference. These two effective techniques can help alleviate pain, reduce inflammation, and promote overall healing.

Understanding Cold Therapy (ICE)

Cold therapy, commonly known as ICE, involves applying ice or a cold pack to an injured area. This method is most effective immediately after an injury occurs, particularly during the first 24 to 72 hours. Applying ice reduces the metabolic rate of the cells in the affected area, which minimizes tissue damage and contributes to faster recovery times.

When to Use ICE:

- Immediately after an injury, especially within the first few days.

- When you notice swelling, bruising, or experience sharp pain.

Benefits of Cold Therapy:

- Reduces inflammation and swelling.

- Slows blood flow to the affected area.

- Provides immediate pain relief.

Common Injuries Benefited by ICE:

- Sprains (ankle, knee)

- Strains (hamstring, calf)

- Contusions (bruises)

- Tendonitis flare-ups

Understanding Heat Therapy (HEAT)

After the initial swelling has subsided—typically after three days—heat therapy can be beneficial. This method involves applying heat to relax and soothe stiff muscles while improving blood flow, making it especially effective for chronic pain conditions.

When to Use HEAT:

- After the swelling has decreased.

- For chronic pain or persistent muscle stiffness.

- Before engaging in physical activities to warm up your muscles.

Benefits of HEAT Therapy:

- Increases blood circulation.

- Relaxes tight muscles and joints.

- Enhances mobility and flexibility.

Common Injuries Benefited by HEAT:

- Muscle tightness (quads, hamstrings, calves)

- Chronic lower back, hip, or knee pain

- Arthritis or lingering joint stiffness

It's important to understand that ICE and HEAT therapy serve different purposes and can often be used together for optimal recovery. For instance, acute injuries can be treated immediately with cold therapy and followed by heat as part of the recovery process.

Always consult with a healthcare professional if you’re unsure about the best approach for your specific injury.

To schedule a comprehensive biomechanical evaluation, visit drleecohen.com or call our Sports Medicine Podiatry Center to book an appointment at our Marlton, NJ, Sports Medicine Facility or Ridley Park, PA, Office location with one of our podiatric sports medicine specialists today by calling (610) 522-9200.

Certainly, foot pain is enough to make you irritable. But did you know that foot symptoms are an indicator that you could be suffering from a postural problem? If you're like 80% of the population, you suffer from regular or occasional hip, back, and neck pain, most of which can be traced to a malfunction in the feet. May is posture awareness month, and a great time to discuss how your feet can be causing painful secondary lower body issues, resulting in ongoing postural problems. 

A recent medical study shows that 4 out of 5 people in the United States have a foot problem that is significant enough to cause symptoms at some time in their lives. Factors such as occupation, recreational activities, and environmental stressors cause your body to compensate for deficiencies and abnormalities in the functioning of the foot. 

HOW YOUR FEET WORK

Your foot is made up of 26 bones that function first as a mobile adapter, and then as a shock absorber for the rest of your body. During the mobile adapter phase of walking and running, the foot is a loose bag of bones that can be placed on any surface and still help maintain the equilibrium of your leg and body above. As adaptable as your foot structure may be, it must be capable of locking itself into a rigid structure to act as a lever, first to stabilize and lift your body's weight and then propel it forward.

THE TIMING OF YOUR GAIT

When timing is off, the body's weight and stress enter the foot when it's not prepared to receive it. This results in an unstable foot with bones moving in an abnormal direction through an abnormal range of motion.

YOUR FEET WILL ADAPT

Over the years, if your foot function is poor, your feet will adapt. Therefore, when the foot care specialist examines you, knowledge of biomechanics must be applied to reconstruct the feet as to how they appeared and worked before the alterations caused by years of activity and environmental stressors.

Unaware of these slow adaptations that occur over the years, most people tend to ignore their feet until there is pain. Only then will people seek the advice of a medical specialist to relieve symptoms and correct their condition.

To schedule your comprehensive biomechanical evaluation and gait analysis visit www.drleecohen.com or call our Sports Medicine Podiatry Center and book an appointment at our Marlton, N.J. Sports Medicine Facility or Ridley Park, P.A. Office location with one of our podiatric sports medicine specialists today at (610) 522-9200.