Tips and Tricks for Running that your feet will thank you for.

Dr Lundborg Tips and Tricks

Running injuries & preventative care

Running Testimonials

Frequently asked Questions

our favorite running apps

Start off on the right foot

Start off on the right foot

Whether you are a newbie or a trained marathon runner, Foot and Ankle Surgical Associates wants you to be prepared and protected for every run. After sitting down with a few of our seasoned doctors, we have gathered some of the best tips to avoid and prevent injuries and maximize your running efforts.

Our first recommendation is to make a quick visit to your primary care physician. This is something you should already be doing, but just in case, let us make sure your heart is healthy and you are ready to hit the road running with your doctor’s approval. Once you have been given a thumbs up on heart health, let us make sure you have the proper equipment to ensure the ultimate foot care. We’ve outlined some suggestions to get you started below.

Schedule a foot evaluation and get measured

Wearing the wrong size shoe can have a detrimental effect on pain while you are running.

Visit your local Foot and Ankle Surgical clinic and have one of our doctors evaluate your feet and give you recommendations for what kind of shoe or shoe insert will work best for your feet.

These evaluations are completed with your overall foot health in mind. Our goal is to keep you running pain-free while you are enjoying the beautiful Pacific Northwest scenery.  At Foot and Ankle Surgical Associates, we also provide essential stability and support with our line of Vionic shoes. With a contour seamlessly engineered into each shoe, sandal, and slipper, Vionic helps support natural alignment from the ground up. Our staff is ready to help you find the perfect fit of Vionic shoes which are more affordable, stylish, and accessible to people in need of pain relief!

First we water. Then we add water. Finally top off with some water.

Stay Hydrated. As soon as you start to run, you start to dehydrate no matter what time of year it is.  Here are some tips on the best ways to stay hydrated for all your upcoming runs.

Pre-Hydrate: Drink plenty of water one to two hours before your run. It is recommended to drink eight to 16 ounces of water ahead of your planned run.

Drink on the run: Your body will need fluids every 15-20 minutes during your run. The best advice would be to carry it with you or make sure it is available along the way. You can do this by setting a timer on your watch or phone to prompt you to drink on the run.

Post-run Hydration: Do not forget to rehydrate with water or a sports drink after your run.

Signs of Dehydration Include:

Your body is telling you all that you need to know. Tune in.

It is important to listen to your body. Running is a process and you will enjoy it more by allowing yourself to go on a journey and take the steps necessary to keep healthy along the way. Another way you can prevent injuries from happening is by stretching before going out on your run. Our doctors recommend partaking in an active warm-up, that could include a light jog and some stretching particularly for the calves and lower legs.

Some of these stretches include:

Get your whole body involved

Running Weight Training

It is important for anyone that is running a lot to also include some strength training into your running routine. Running involves not only your feet and legs but also the rest of your body. Getting in and doing some strength training will be key to your overall health and decreasing your chance of injury.

Aches and pains are common (and totally normal) after a hard run pounding the pavement. Our main goal at Foot and Ankle Surgical Associates is to make sure you are feeling normal soreness and discomfort, and not something serious for us to worry about. If you are experiencing pain that lasts more than a couple of days, it is likely a sign that you should see a doctor so that you can avoid further damage to your body.

A couple of things to pay attention to when experiencing pain are:

These types of symptoms can be a sign that you are suffering from injuries such as:

Do not let common running issues slow you down. Let us help you stay prepared and protected so that you can stay running pain-free. Do not let foot pain derail your run… Check out some additional tips and tricks provided by our doctors to help resolve those running injuries in our handy dandy FAQ section below.

Shanna's story: "Why I Run"

Frequently Asked Running Questions

The most common new runner injury is shin splints. We get so pumped up about our new passion for running that we do too much, too soon, too fast and our body needs time to adapt. Shin Splints come from a tendon imbalance and/or tightness in muscles. It is important to come in and get evaluated to see if we can help you with your stretching regimen or even orthotics for your shoes to help put your foot in a better position and relieve stress on your foot. 


  • Ache or sharp pain along the front or inner side of the lower leg
  • Could have some swelling in the lower leg

You do not need to be a marathon runner to have this problem. Regular runners experience toenail issues, and it comes down to shoes that do not fit properly. Your toenail(s) can turn a dark color, which is caused by bleeding taking place under the toenail that cannot escape. Although usually painless, your entire nail may fall off or eventually grow out. Some cases may require you to contact your local Foot and Ankle Surgical office for treatment, such as removing the nail or part of the nail under local anesthetic. What causes runners toe? This issue is caused by your toe(s) slamming up against either the end or top of your shoes.

Things you can do to prevent runner’s toe:

  • Lace your shoes tighter
  • Trim your toenails appropriately
  • Apply tape to your nails for the run
  • Wear thicker or moisture-wicking socks to keep your feet dry


When pain develops due to the pressure of the nail pressing down, it is time to give our office a call.

Vionic shoes provide essential stability and addictive support. With a contour seamlessly engineered into each shoe, sandal and slipper, Vionic helps support natural alignment from the ground up.

While many brands offer comfort, only Vionic sandals and shoes are podiatrist-designed with Orthaheel Technology, approved by the American Podiatric Medical Association (APMA), designed to restore natural foot function yet be more affordable, stylish, and accessible to people in need of pain relief!

Orthotics are devices inserted into a shoe, ranging from felt pads to custom-made shoe inserts, that correct an abnormal or irregular walking pattern. Sometimes called arch supports, orthotics allow people to stand, walk, and run more efficiently and comfortably. While over-the-counter orthotics (made for an average foot) are available and may help people with mild symptoms, they normally cannot correct the wide range of symptoms that prescription orthotics can because they are not custom made to fit an individual’s unique foot structure. Think prescription eyeglasses versus generic readers. Orthotic devices come in many shapes, sizes, and materials and fall into three main categories:

  • Those designed to change foot function
  • Those that are primarily protective in nature
  • Generic over-the-counter orthotics

Nail fungus infection is not a pretty sight. Common symptoms include white or yellow spots and thickened and distorted nails. In severe cases, the nail may become brittle and break apart or fall off. When you notice the nail thickening or discoloration, contact your podiatrist to discuss treatment options. Fungi affect the toenails because your feet can create a warm, moist environment. Podiatrists are trained and equipped to handle an array of foot problems, even the worst toenail fungal infection. In recent years, innovative technology has given patients long-lasting relief and better results. At FASA, our Cutera Laser is offered to treat toenail fungus.

This is a common running injury and caused pain right behind and around the knee cap. It’s also known as patellofemoral pain syndrome, or “runners’ knee”. This injury is usually due to movements that load the knee joint in a flexed position. Runner’s Knee injuries can occur anytime you add impact to a bent knee as you leap forward.

Solution: Strength exercises

Completing some strength exercises that target the right muscles to keep your knee and hip in proper alignment is going to be crucial to your alleviating your knee pain. If you see any swelling at the knee joint, give us a call so our doctors can check you out and get you on the road to recovery and healthy knees!

A few of our favorite runnings apps

Run Keeper


One of the first running apps to come to market, Runkeeper offers all of the stats you would expect in a running app like pace, distance, time and calories burned. It’s simple interface is makes it easy for those newer to running to get started without becoming overwhelmed with data.

Map My Run Underarmor

Run with Map my Run

With all of the basic functionality of the majority of running apps, Run with Map My Run as has the ability to connect to fitness trackers and heart rate monitors. It also adds some additional data points like monitoring food consumption and even the distance traveled in your running shoes so it can alert you when it’s time for a new pair!


Strava: Run, Ride, Swim

If you’re a person that runs, cycles and/or swims, Strava is a great choice. Mixing data tracking with a social media aspect creates an app that is engaging and allows you to continue to challenge yourself (and others). Take advantage of features like leader boards, achievement badges and a user generated database of routes.


Volt: Gym & Home Workout Plans

A premium app with a free 14-day trial, Volt is labeled as “an intelligent fitness training” app. Volt uses Artificial Intelligence to help create an evolving work-out plan that promises to “never get stale”.

Welcome to FASA Family Wellness

patient portal

Having trouble? Click the link below for step by step instructions.

mark Nellermoe


Originally from South Dakota, Dr. Mark Nellermoe has over 20 years of experience here in the Pacific Northwest. Mark felt that podiatry was the best option and specialty, as it allowed him to help people individually and see the impacts of treatment on his patients. Mark attended the University of South Dakota and served in the US army for several years. After settling in the Tacoma, WA he began practicing podiatry in 1993. Marks relationship with Foot and Ankle Surgical Associates started before he even opened his own practice in Tacoma. He spent a year as a part time doctor before opening “UP Ankle & Foot Specialists” in which he spent his time towards the community helping patients get back to normal life. Now Joining Foot and Ankle Surgical Associates, he is most excited to see the growth of integrated medicine and to join the amazing staff and patients that make up the FASA family. When Mark is not in clinic, he is enjoying a Seattle Mariners game, hiking, or mountain climbing. Fun fact: Mark has climbed 4 of Washington’s major peaks… including Mount Rainer so he understands the important of health ankles and feet!

bryan alvarez


Bryan graduated from Stetson University, a small private university located north of Orlando, with a Bachelors degree in Accounting. He worked at One Stop Cooling & Heating in Orlando as their Chief Financial Officer for nearly 7 years until moving to Olympia in early 2019. He moved to Olympia so that he can enjoy the beautiful environment and all of the rainy days.

Marta Bushay

HR Manager

With just under a decade of experience in the HR field. Marta Bushay serves as the HR Coordinator, Co-leading the HR team for FASA Family Wellness.

Marta offers a unique blend of leadership, vision and Knowledge of the HR world. She has helped increase productivity through implementing policies and procedures and employee growth and satisfaction.

Marta has a diverse HR background and is a subject matter expert in the areas of HR administrative, HR compliance, handbook development, policy and procedures, reviews and updates, employee relations issues and training and development.

Prior to taking on her current role with FASA. Marta spent the first 7 years of her career serving as an Hr Manager for the Olympia Toys,r,us in Washington State. There she provided strategic HR support and acting as a team mentor.

Marta earned her HR Business Professional Certification in November 2019. She is currently working on receiving her SHRM Certification as well as completing her Global Professional HR Certification.

She resides in Tumwater, WA, with her three children Zander, Romen and Scarlett 

Destini Martinez

Marketing Coodinator

Destini is born and raised in Washington state. She is currently pursuing her bachelors degree in elementary education to follow her dream of becoming an elementary school teacher. Helping and bonding with children is one of her passions. She began working at Foot and Ankle Surgical Associates as a receptionist, but found herself helping in the marketing department more and more and eventually fell for the work related to the department. You may see her driving around in the FASA foot car, popping into local offices regularly or maybe at a local event. She rarely sits still! She just welcomed a beautiful baby girl to the world and has been enjoying spending time as a family with her husband, daughter and golden retriever, Diamond.

Taylor Reed


I’m from Olympia born and raised, I graduated from Olympia High School and did my PTA program up in Bellingham at Whatcom Community College. I decided to get into physical therapy after injuring myself and becoming interested in healing people as a career. When I’m not nerding out on Marvel Comic books, my hobbies include skateboarding, snowboarding, hiking, camping, really anything being outdoors and active; injuries are nothing new to my friends and I! Physical therapy has and continues to be a fun and fascinating world that I continue to learn and grow from every day. I love our FASA team here and am excited to be part of our family. 

Kali Beaird


Kali Beaird graduated from the Massage Studies program at Clover Park Technical College in 2008. She worked at Chiropractic offices for 8 years before joining FASA in 2016. 
 Kali incorporates a relaxing environment and touch with deep tissue treatment to areas of concern while treating other muscles that could be contributing to the problem. She specializes in injury treatment with years of experience treating patients with chronic back pain, migraines, surgeries and more.  
 In Kali’s spare time she enjoys gardening, cooking and home renovation projects. She also teaches continuing education to massage therapists. Kali lives in Tumwater with her son and daughter. 

Joelene Gioulis


As the CEO of FASA Family Wellness, Joelene is responsible for the strategic growth and innovation of the company. Joelene came on board in 2014 to create the foundation for Foot & Ankle Surgical Associates to grow and help more patients, not only in expanding podiatry but also in areas that serve the wellness of the entire patient like physical therapy, family practice, nutrition and massage and in 2015 FASA Family Wellness was born.

Since joining FASA Family Wellness she has succeeded in growing the company by 103%. Her strategic plans for the company moving forward is providing a world class patient experience by achieving operational efficiencies and continually investing in the staff and the community.

Joelene believes that investing in the lives of others ultimately positively affects the bottom line of business.

Joelene has a proven executive management track record and over 20 years of experience in the leadership field. Prior to joining FASA Family Wellness, Joelene worked in the health and wellness field with a history in Human Resources and regulatory compliance.

 Joelene is a Washington native with three amazing grown children. In her spare time, she has a passion for mentoring incarcerated youth and youth at risk. For fun she loves the lake life of wake surfing, paddle boarding and enjoying the sunsets, when there is no sun to be found you can find her on the slopes, hiking or traveling to the sun.

Adam Saleh


Doctor Saleh is a highly energetic and motivated foot and ankle surgeon with over three years of practice under his belt. With his captivating personality and motivation to succeed, he has a remarkably promising future in medicine. He finished his three-year Podiatric Medicine and Surgical residency in Harrisburg, Pennsylvania, and is coming up on his 1 year anniversary at Foot & Ankle Surgical Associates.

Not only is he board eligible in foot and ankle surgery, he is also impressively certified in Hyperbaric Oxygen treatment. In addition, Doctor Saleh carries prestige certifications in microvascular surgery from the Cleveland Clinic, and advanced lower extremity orthopedics from the Rubin Institute.

With Foot & Ankle Surgical associates recent PIE partnership with the North Thurston school district Dr. Saleh has also been avidly working with students as a coach and mentor for those interested in entering into the medical field.

When Doctor Saleh is not working towards his career in medicine, he embraces his love for traveling and experiencing what the world has to offer. He is also avid in his physical health, proudly entering in competitive weightlifting competitions.

He is an extremely determined, caring, and patient-driven person. Foot & Ankle Surgical Associates is lucky to have such an ambitious and talented team member like Doctor Saleh.

Michael Lundborg


Born and raised in Colorado, Doctor Lundborg has had a lifelong passion for medicine. Over the course of the last four years, he has successfully performed well over 1,300 surgeries in areas such as diabetic wound care, forefoot and bunion procedures, and trauma and reconstruction.  He is adamant in giving every one of his patients the best solutions to ensure their confidence that they are in the best care.

After earning his Integrative Physiology Degree from the University of Colorado at Boulder, he shadowed a wide variety of experienced physicians, where he ultimately gravitated towards foot and ankle specialization as his desired career path.

Doctor Lundborg received his Doctor of Podiatric Medicine Degree at the Temple University School of Podiatric Medicine, where he proudly graduated at the top of his class. In order to complete his residency training, he traveled to Boston, where he spent three years focusing on trauma and reconstructive surgery at Beth Israel Deaconess Medical Center, a teaching hospital of Harvard Medical School.

Doctor Lundborg is an extremely hard-working individual and always looking to better himself. However, to make sure he is able to thrive every day with recharged batteries, he invests time into his other interests. In this spare time, he happily spends it with his wife and dog as well as enjoying diverse outdoor activities such as golfing, hiking and skiing.

It is no secret that Doctor Lundborg is an excellent care provider, with a wide array of experience adding to his diversity as a foot and ankle surgeon. Though he is fully capable of handling any challenge, his favorite cases are flatfoot and cavus reconstructive surgery, trauma, sports medicine, biomechanics, and diabetic foot ulcers. When you come to Foot & Ankle Surgical Associates, you can be confident that your needs and expectations will be exceeded with a patient-focused person like Doctor Lundborg.

Huy Dang


Originally from Chicago, Illinois, Doctor Dang is a podiatric physician that has been proudly practicing medicine in the Northwest for over 13 years. He has a variety of specialties that patients can benefit from, which include wound care, pediatrics, and foot and ankle reconstruction. With his skill and experience he ensures each and every patient’s needs are met completely.

Doctor Dang always knew he wanted to become a surgeon someday. To make this passion come to life, he started his journey by graduating from Dr. Scholl Podiatric Medical School at Finch University/Chicago Medical School in 2004. Upon earning his degree, he decided to relocate to the Northwest, where he successfully completed a three-year foot and ankle reconstructive surgical residency. During this time, he also impressively served as a chief resident for two out of those three years.

When not in the office or focusing on his work, Doctor Dang immerses himself in the outdoors, participating in sports and other activities that involve fresh air. His love for being outdoors and rigorous sports also sparked his special interest in sports medicine and becoming proactively involved in community services. It brings him great joy to be able to serve the community with his podiatric services and humanitarian efforts. Doctor Dang has a monumental aspiration to start his own non-profit canine sanctuary and rehabilitation center in the future.

Doctor Dang is excited and looking forward to becoming an integral part of the Foot & Ankle Surgical Associates involvement in the community. He is always learning and avidly improving himself professionally and personally to enhance his skills in order to give his patients the best experience they can possibly have.

Scott Duncan


Doctor Duncan brings his physical therapy expertise to enhance every patient’s experience at Foot & Ankle Surgical Associates.  He has worked with innumerable physical therapy situations and firmly believes that every patient deserves to reach the highest level of clinical outcomes.

In 2001, Doctor Duncan graduated from Creighton University, where he successfully earned his Doctorate Degree in Physical Therapy. Afterwards, he decided to relocate to Washington State to begin his career as a physical therapist at Riverside Nursing Home in Centralia. This is when Doctor Duncan first met Doctor Hess and started to form their working relationship, bounded by mutual respect for patient care.  

While in Centralia, Doctor Duncan started to work for Foster Farms in Kelso, treating all work-related injuries for those who were employed there. Later, he started working for Costco in Tumwater, providing similar services.

In 2003, Doctor Duncan took on a new journey and opened a clinic called Physiotherapy Associates, where he was proudly the clinic director who provided orthopedic outpatient physical therapy for his patients. What makes this so ironic is that his clinic was directly across the parking lot from Doctor Hess’s prior clinic, which only sharpened their patient-focused relationship.

In 2010, Doctor Duncan decided that he wanted to be a part of the Foot & Ankle Surgical Associates team, expanding his practice at what he believes is the best association for communication between physical therapists and doctors in the area.  In addition, on the weekends, Doctor Duncan started working at Shelton’s Mason General Hospital, where he provides care to the patients there.

Doctor Duncan is incredibly diverse and willing to take on any challenge he faces with confidence and determination. His philosophy is to provide every patient with individual care while obtaining the highest level of manual therapy and therapeutic exercises so they can return to their healthy lifestyles.


Casey Bowles


Born and raised in Lacey/Olympia, WA, Doctor Bowles is extremely patient-driven and actively demonstrates his passion for foot and ankle surgery. With his extensive background he gives every patient a positive experience when they come to Foot & Ankle Surgical Associates.

After graduating from North Thurston High School with honors, Doctor Bowles attended Brigham Young University, successfully obtaining his Bachelor’s Degree in Biology with a minor in Chemistry. During this time, he also actively served at his church in Buenos Aires, Argentina. For two years, he was able to help the community there and become fluent in Spanish.

Doctor Bowles has always shown a particular interest in Biomechanics and Pathology and knew he would choose a career in medicine. Initially, he had his eye on becoming a Dentist and almost attended dental school instead.

While studying for his Dental Admission Test, Doctor Bowles had the opportunity to work at Foot & Ankle Surgical Associates as a back-office assistant. During this position, he had the fantastic opportunity to travel to Nicaragua for a medical mission. This gave him the ability to observe surgical practices and methods, which drove him down a new inspirational path to become a surgeon himself. With his new career mission in sight, he quickly started his education at the Temple University School of Podiatric Medicine, where he proudly achieved his Doctor of Podiatric Medicine Degree.

It is not all work and no play for Doctor Bowles. During his downtime, he enjoys attending musicals and symphonies quite frequently. He is also an avid hiker, embracing the outdoors and challenging himself to a variety of different terrains.

Doctor Bowles has a significant background that helped shape him to become the incredible foot and ankle surgeon he is today. He is extremely compassionate and is always provides excellent service to each and every one of his patients.

David Huebner


Prior to joining Foot and Ankle Surgical Associates, Dr. Huebner was in Great Falls, Montana.  Dr. Huebner has his undergraduate degree from the University of Illinois, with a B.S. degree in Physiology, where he had a full scholarship for football.  He then attended the Scholl College of Podiatric Medicine, earning his DPM degree.  After completing a residency in foot and ankle surgery at St. Anne’s Hospital West in Northlake, IL, he practiced in the suburbs of Chicago for two years.   He then moved to Great Falls, MT, where he practiced for twenty three years.  While in Montana, he served on the Board of Medical Examiners for eight years by appointment from the Governor.  He is board certified in foot and ankle surgery by the American Board of Podiatric Surgery. He is a Fellow in the American College of Foot and Ankle Surgery, and maintains active memberships in the American Podiatric Medical Association and state affiliates.



Former president of the Washington State Podiatric Medical Association, and serving on the board of trustees for the Podiatric Association for eight years, Doctor Burghardt is an excellent board-certified physician and surgeon. He is not only extremely proficient in his field, he always ensures to put his patients first to come up with the best treatments for their needs.

Doctor Burghardt began his career by earning his Bachelor of Science Degree in Microbiology at the University of Washington. From there, he enrolled in Podiatric Medical School in San Francisco, proudly graduating with honors. To complete his training, he went to the University of Southern California Medical Center and Whittier Medical Center, where he became a specialist in foot and ankle reconstructive surgery and diabetic foot care.

Doctor Burghardt established his own private practice at Foot & Ankle Surgical Associates at the Tumwater location, providing incredible service to everyone who consults with him. Though he enjoys all of his patients, his favorite area of interest is treating and assisting athletes. This passion stems from his athletic children, who immensely inspired him to go down this specialized route.

In addition to his dedication to medical practice, Doctor Burghardt is a travel enthusiast, avidly preparing and hosting lectures to physician groups, nurses, and non-medical groups to enlighten them on diagnosis and treatments regarding foot and ankle problems. He thoroughly enjoys sharing his knowledge and opening the doors to brainstorming with other Podiatrists on seeking out perfect and customized solutions for difficult cases.

Patients describe Doctor Burghardt as a caring, enthusiastic, and extremely motivated person. His intensive background with surgical procedures and personality make him a perfect person to thrive at Foot & Ankle Surgical Associates. He is always pushing himself to improve and actively seeks out innovative ideas to make excellent treatment options for his patients.



Since 1995, Dr Hess has dedicated his time and fed his passion for Podiatric Medicine in the Northwest to improve the lives of his patients, staff and the community.

Doctor Hess started his career by obtaining his degree in Pharmacy at the University of Washington. He diligently worked in the pharmaceutical industry for three years before discovering that becoming a Podiatrist was his real desire in life. In 1992, he graduated from California College of Podiatric Medicine in San Francisco with honors. Continuing his career path, Doctor Hess flourishingly completed his residency training, specializing in foot and ankle surgery at Lakewood Regional Medical Center and Kaiser Foundation Hospital in Portland, Oregon. He then finished out strong and perfected his abilities at Harborview Medical Center, which gave him the drive to establish Foot & Ankle Surgical Associates in 2002.

As the years went by, Doctor Hess’s private practice has only grown and expanded, with now impressively containing six offices in Tumwater, Centralia, Yelm, Olympia, Tacoma, and Lacey Washington. In addition, he now has seven exceptional Podiatric Physicians working with him to ensure every patient has a positive experience.

Doctor Hess not only dedicates his time to his practice, he also is avid in helping and preparing other Podiatrists to understand the evolving and upcoming healthcare transitions. Throughout his career, he has shared his knowledge by giving numerous lectures to physicians, nursing groups, and patients to shed light on foot and ankle pathologies and treatment options. During this time, he also embraced his love for traveling, frequently heading to Central America on surgical mission trips in El Salvador and Nicaragua.

When Doctor Hess is not on duty, he enjoys engaging in water and snow sporting activities, travelling and working on his collection of cars. He also loves spending time with his children, making sure to seize every moment to create beautiful memories with them.

Doctor Hess is passionate about what he does and always puts his patients first. Between his extensive skill set and experience, you will undeniably be in excellent hands with him.