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Patient Education

Aerobics
Jogging & Running
Fitness & Your Feet
Sports & Your Feet
Stretching
Walking & Your Feet

And Much More Coming Soon...

Patient Education

Aerobics
More than 24 million people participate in some kind of aerobic exercise, which offers a host of health benefits, including increased cardiopulmonary efficiency, strengthened heart and lungs, improved circulation, lowered cholesterol levels, and stress and anxiety reduction. Of course, consult with your physician before beginning any aerobics program.

Because aerobic dancing involves quick lateral movements, jumping, and leaping for extended periods of time, proper foot care plays a vital part in keeping the entire body fit.

If your feet suffer from excess pronation or supination (inward or outward ankle turning), it's especially important to consult with me. I may recommend controlling these motions with an orthotic shoe insert.

Avoiding Injury
Injuries are common in activities such as aerobics, and often involve the foot, ankle, and lower leg. Improper shoes, surfaces, or routines, and straining muscles by too vigorous a routine can lead to foot problems.

Experts say that hardwood floors, especially with padded mats, are the best surfaces for your feet during aerobic exercise. Appropriate shoegear should be utilized for all aerobic exercises.

Jogging and Running
Injuries are common in activities such as aerobics, and often involve the foot, ankle, and lower leg. Improper shoes, surfaces, or routines, and straining muscles by too vigorous a routine can lead to foot problems.

Experts say that hardwood floors, especially with padded mats, are the best surfaces for your feet during aerobic exercise. Appropriate shoegear should be utilized for all aerobic exercises.

Avoiding Injury and Pain
Debilitating muscle strain, or more serious injury, often result when runners or joggers don't slowly evolve their routine from slow to vigorous. A four-day-per-week gradual conditioning program for 12-16 weeks is generally a good program to follow.

You can also prevent injuries by using proper foot hygiene. Keep your feet powdered and dry. This helps prevent blisters. Wearing appropriate shoes can prevent many foot injuries.

If you develop recurring and increasing aches and pains from jogging, discontinue and contact our office. Make sure to bring your running shoes for evaluation.
The most common injuries associated with jogging and running are:

  • Runner's knee. This is a common term for knee pain. Excessive pronation, or rolling in and down, of the foot, is often the culprit. We may recommend orthoses (arch supports or shoe inserts) to alleviate the problem.
  • Shin splints. These are painful, and occur in the front and inside of the leg. Shin splints are caused by running on hard surfaces, overdoing your stride, or inappropriate shoegear. Try changing your running technique or use an orthotic device.

Fitness And Your Feet
Your feet are one of the most overlooked body parts when it comes to exercise. As you exercise, pay attention to what your feet are telling you.

Consult your physician before beginning any fitness program. This includes a complete physical and foot exam. This is especially important for those who are overweight, smoke, or haven't had a physical exam in a long time.

Proper fitness requires wearing the right clothes and shoes. Wear loose-fitting, light-colored and loosely woven clothing in hot weather and several layers of warm clothing in cold weather.

The American Podiatric Medical Association stresses the importance of foot care in exercising. People don't realize the tremendous pressure that is put on their feet while exercising. For example, walking places 1.5-2 times body weight on your feet each step, running increases that amount to about 7 times body weight.

Improper foot care during exercise is a contributing factor to some of the more than 300 foot ailments, according to the APMA.

The following are common ailments caused by improper foot care during exercise:

  • Athlete's foot
  • Blisters
  • Corns and calluses
  • Heel pain (including heel spurs)

Sports and Your Feet

Organized sports can be both beneficial and devastating to your feet. If you have an existing foot problem, contact our office first.

Here are a few tips for the major kinds of sports:


Baseball
If you don't prepare properly and exercise good technique, you can injure your lower extremities, including your feet. If you are a casual weekend player, take it slow before jumping right into a game. Baseball and softball involve quick starts and stops, so it's important to loosen up before the game to avoid muscle strain.

Preventing injuries
Make sure the field you're playing on doesn't have loose objects or other hazards that you can trip or fall on, leading to a foot or ankle injury. Remember that proper sliding technique will help you avoid foot and ankle injuries. Make sure that the bases are firmly secured to the ground.

Pitchers often develop foot injuries because they come off the elevated mound the wrong way. The repetitive motion of pitching can lead to overuse injuries to the feet and ankles. Catchers are also prone to foot injuries or ailments from squatting for long periods of time and placing strain on the arch and ball of the foot. All baseball players are susceptible to such problems as plantar fasciitis, heel spur syndrome, achilles tendinitis and shin splints. Running the bases, or pivoting to make a play can lead to stretched or torn ligaments, and even fractures.

Basketball
Basketball can lead to numerous foot and ankle problems. Improper shoegear can lead to serious sprains or fractures, due to the stresses of running and jumping. Proper stretching should be performed before and after activity. “Weekend warriors” are the most prone to injury from a basketball game, due to inadequate conditioning. Occasional jumping and running without adequate conditioning can lead to a rupture of your Achilles tendon.

Cycling
Cycling is a very effective form of fitness that can improve your cardiovascular health.

When seated on a bike with hands on the handlebars, the hands, shoulders, and front axle should all be in line. If a cyclist's knees hurt after a long ride, for example, he may be served well by prescription orthotic shoe inserts. Our practice may be able to suggest training and conditioning methods to help prevent recurring pain from cycling, and other activities.

Before getting on their bikes, cyclists should stretch their major muscle groups - the gluteals, the quadriceps, calves, and hamstrings. As with most forms of physical activity, start slowly and work up to normal routine. Make sure that your seat is at the proper height, with knees slightly flexed and hips over the knees.

Shoes should be snug, but should not cause cramping of the forefoot or toes.

Injuries and treatment
Cyclists often hurt themselves by going beyond their limits. Common cycling injuries include the following.

  • Knee pain: This includes swelling, clicking, or popping.
  • Cartilage irritation or deterioration, usually under the kneecap. This can be caused by an imbalance, the wrong seat height, or the wrong position of your feet in the pedals. Some riders use cleated shoes or touring shoes with ribbed soles. These help to limit the repeated motions that can lead to knee pain.
  • Shin splints: Shin splints are pain on the front or rear of the lower leg bone. Inflammed muscles or tendons are often the cause. Over pronation (usually called a collapsing arch) often leads to shin splints. Cyclists should stretch properly before riding, and use corrective inserts, or orthoses.
  • Achilles tendonitis: This condition occurs when the tendon that attaches to the back of the heel bone becomes inflammed, usually from improper pedaling, seat height, lack of a proper warm-up, or overtraining. Ice, rest, and over-the-counter anti-inflammatory medications can help. Consult your physician before taking any medications. If you have chronic pain or any swelling, contact our office.
  • Sesamoiditis: The sesamoids are two small bones under the first metatarsal bones in your feet, and can be become inflamed or ruptured. Proper shoe selection and orthoses usually help.
  • Numbness: Numbness, tingling, or burning, or sharp shooting pains in your toes may be a sign that you need wider shoes. Try loosening your toe straps or shoe laces. In some cases, numbness may lead to a condition called "acute compartment syndrome," which would call for immediate medical attention.

Tennis
Amateur and professional tennis players alike are prone to injuries of the foot and ankle, both of which suffer from repeated lateral motions and quick stopping and starting.

Common tennis injuries include ankle sprains, stress fractures, plantar fasciitis, and tennis toe. If you experience recurring or persistent pain, contact our office.

Clay and crushed stone courts help players slide better, and are considered the safest surfaces on which to play. Asphalt, concrete, rubberized, or carpeted courts don't allow sliding, and are not as healthy for your feet.

Golf
The intricate movements involved during an ordinary golf swing all put pressure on and pose problems for your feet.

Biomechanics, the application of mechanical laws to living structures such as the feet, play a crucial part in developing the ideal golf swing. The lateral motion and the pivoting intrinsic to the golf swing can be functionally impeded by certain biomechanical conditions. Faulty biomechanics can inhibit proper foot function, and your game will suffer.

Injuries and treatment
The torque of a golf swing can strain muscles in the legs, abdomen, and back. The fact that the game is usually played on hilly terrain increases these forces, which in turn predispose to injury. Proper warm-up and stretching exercises specific to golf can help in injury prevention. A sports podiatrist can recommend a suitable warm-up regimen.

Other problems, such as tendinitis, capsulitis, and ligament sprains and pulls, can also keep a golf enthusiast off the course. Improper shoes can bring on blisters, neuromas (inflamed nerve endings), and other pains in the feet. Podiatrists see these problems daily and can treat them conservatively to allow for a quick return to the sport.

Winter Sports
Winter sports - from hockey and skiing to ice skating - can pose a lot of hazards for your feet. The most important thing to do before embarking in winter sports is ensure that your feet have the proper protection. This includes insulated, waterproof boots or shoes. A single pair of thick acrylic socks help to wick" away moisture.

If your feet are exposed to wet snow or cold for an extended period of time, get back inside quickly. Always be aware of the danger of frostbite - a serious, painful condition that can result in loss of your toes.

Use spikes slipped over your running shoes if you will be running on ice for an extended period of time. Thin nylon running shoes don't necessarily protect your feet from frostbite. Your feet usually sweat while running, and this can only accelerate the freezing effect on your feet. As a rule, try to keep your ankle perpendicular to the ground and straight up and down while skiing. Sometimes, a custom orthotic device, or shoe insert, will help you maintain the proper position.

Winter sports can lead to a host of foot ailments, including blisters, frostbite, neuromas, sprains and strains, bleeding under the toenail, fractures, and bunions. Other preexisting conditions, such as hammertoes, and Haglund's Deformity (a bump on the back of the heel) can be irritated by frequent participation in winter sports. If pain persists,contact our office.

Stretching
Before beginning an exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior), and not forget the anterior muscles.

Some effective stretching exercises include:

  • The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 20 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat twice.
  • The hamstring stretch. Put your foot, with knee straight, locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the knee until the muscles are tight. Hold to a count of 20 then relax. Repeat twice, then switch to the other leg.
  • Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 20 seconds and repeat twice.

Excessive tightness of the calf muscles can contribute to many foot problems and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint.

Calf muscle stretching is very useful in the treatment of many foot disorders and for the prevention of foot problems. Two typical methods for stretching your calf muscles include:

The wall push-up is effective at stretching your calf muscle.

Another way of stretching the calf muscle is to use a towel, belt, or theraband around the ball of your foot when you are seated. Keep your knee straight, relax your leg, and pull with your arms. Pull until stretch is felt in the calf, hold for 20 seconds, switch legs. Repeat twice. It is very important to stretch after any exercise. This will keep the muscles from tightening and becoming sore. DO NOT skip stretching after exercising!

Walking and Your Feet
About 67 million men and women in this country have discovered how walking is one of the most fun, natural, and inexpensive ways of keeping yourself and your feet in top shape.

The basic kind of walking -- often called healthwalking -- can be done almost anywhere and at any time, year around.

For those with a long history of inactivity, problems with obesity, or who just don't like strenuous activity, walking is an excellent way to begin an exercise program.

Exercise walking has a host of benefits, according to the American Podiatric Medical Association.

Walking helps control weight, blood sugar, and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour.

Walking also improves cardiovascular fitness. As an aerobic exercise, walking gets the heart beating faster to transport oxygen-rich blood from the lungs to the muscles. The heart and lungs grow more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate. Walking is even a central element of medical rehabilitation.

Recovery from many ailments, including heart attack, is facilitated by a regular walking regimen.

In addition, walking creates an overall feeling of well-being, and can relieve depression, anxiety, and stress by producing endorphins, the body's natural pain killers. A brisk walk will relax you and also stimulate your thinking.

If you are more than 40 years old and have any problems with weight, respiration, blood pressure, pulse rate, or cholesterol, check with your doctor before beginning a walking regimen. The same goes for diabetics, smokers, or people with preexisting injuries or a family history of heart problems.

Walking can help you:

  • Strengthen your heart and lungs, and improve circulation
  • Prevent heart attacks and strokes
  • Reduce obesity and high blood pressure
  • Boost your metabolic rate
  • Favorably alter your cholesterol
  • Improve muscle tone in your legs and abdomen
  • Reduce stress and tension
  • Reduce arthritis pain; stop bone tissue decay

Foot care and walking
Don't neglect your feet when embarking on a walking regimen. Wear thick, absorbent socks (acrylic is preferable to cotton); dry feet well after bathing, paying special attention to the toes, and use powder before putting on shoes. Nails should be cut regularly, straight across the toe.

Avoid self-treatment of corns and calluses with over-the-counter remedies before starting to walk. And if you have bunions or hammertoes, consult first with your podiatrist. When blisters develop, consult your podiatrist and bring shoes that you were wearing. Cover the blister with antibiotic ointment to prevent infection.