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Posts for: August, 2015

By Family Foot and Ankle Center
August 14, 2015
Category: Foot Care
Tags: Proper Footwear   shoes   Proper Shoes  

Your feet are your main source to get you where you’re going. If you don't choose proper shoes, you and your feet can suffer. If you suffer from pain and agony in your feet while undergoing everyday activities, you might just not be wearing the right shoe! Your podiatrist can help you choose the best shoe for your feet and your daily activity level. 

  • Don’t Multitask: It’s not recommended to use the same shoe for different activities. Walking shoes can be stiff and running shoes are more flexible. It's always better to have a couple extra pairs of shoes in your car than to try to wear the same shoes to the office in the morning and to go running at night. Would you wear leather loafers for a run at the track? Of course not! Keep this in mind and apply it to all activities throughout your day, such as wearing dress shoes for a long walk on city streets. It might seem like no big deal to feel a little discomfort in a situation like this, but if you do it on a regular basis, your feet will not thank you! 
  • Get to Know Your Feet: Feet come in many shapes and sizes. Many people have one foot that is larger than the other, or may need shoes wider or narrower than the shoes sold in most big-box clothing stores. Don't be afraid to go a little further afield for a great shoe. Try having your feet measured for a size at a reputable shoe store rather than guessing at what size you should wear. One size does not fit all, after all. You may be surprised to learn that you've been wearing the wrong size for years,and didn't even know it! 
  • Realize Your Feet Change: Your feet can change at any age and time. As you get older, your feet may change in size and shape. Measuring your foot frequently can help to ensure that you are getting the suitable size for your feet. When you go shopping for shoes, it’s best to try the shoes on at the end of the day, because your feet swell as you walk on them. Get shoes that fit when your foot is the biggest, so you don't end up uncomfortable at dinner when you were snug at breakfast.
  • Breaking In Shoes: Many people expect shoes to become more comfortable over time, but this is only partially true. While shoes may soften as you wear them, your new shoes should feel comfortable right away. When trying on shoes, you should walk or run around the store to see if they feel good in action. If they don’t, keep searching for the right one.
  • Know When to Replace Your Shoes: No shoes are made to last a lifetime, so don’t try to keep them for one! If you're an active person, you'll notice that you go through shoes pretty quickly. In fact, running shoes should be replaced after around 350-400 miles of use. You should be able to tell if you need to shoes just by the look and feel of them. If the sole is worn out, if you can see your foot through a hole, or if your shoes just feel less supportive, it’s time to go shopping!

Keep your feet healthy and maintained by choosing the appropriate shoes for you. Not sure what shoes are the right fit? Contact your podiatrist today!


By Family Foot and Ankle Center
August 03, 2015
Category: Foot Care
Tags: Ankle Pain   Foot Pain   Heel Pain   Yoga   Stretching  

Yoga and Foot PainFoot pain can range from your toes to your heel. When it comes to heel pain, also known as Plantar Fasciitis, affects 60% of individuals in their lifetime. When the thick tissue on the bottom of your foot called the Plantar Fascia becomes inflamed, it can become a daily annoyance. But you still need to stay fit. So what's the solution?

Yoga is a low-intensity, simple, and impactful workout. Not only does it help you stay fit when your heel pain prevents you from following your regular execrise regimen, but stretching and low-impact exercise, both of which yoga covers, can help ease your pain. Tight calf muscles often make Plantar Fasciitis worse, and yoga can help stretch and loosen them.

Remember, any pose in yoga should only be performed to the extent that you feel comfortable - pain is not gain! Go at your own pace and react to your own flexibility, making adjustments as you go.

Mountain Pose:  This is a great pose to start with, especially if you aren't very familiar with yoga, as it forms the basis for many other poses and helps get you acclimated.

  1. Stand with your feet together and your arms at your sides. Try to distribute your weight as evenly as possible across all parts of the foot, from the toes to the heel to the arch.
  2. Straighten your legs without locking your knees. Lift your arches.
  3. Engage the muscles in your thighs, turning them inward slightly. Try to lengthen through the base of your spine and tailbone without curving your back.
  4. Press your shoulder blades back and down to open the chest. Allow your arms to hang loose. 
  5. Try to balance as evenly in the pose as possible, breathing deeply. Feeling the distribution of weight in your feet, do your best to keep your weight even at all four corners of the foot, to keep your head lifted with your chin parallel to the floor, and remain as even and symmetrical in weight and posture as possible.

Downward Dog Pose: The pose many people think of when they think of yoga. While this pose doesn't require a yoga mat, performing it on a non-slippery surface is helpful, because you will need to put weight into the feet, and they may slide back if you try it on a hard floor.

  1. While sitting on the floor, move onto all fours, placing your hands down firmly on the floor slightly ahead of your shoulders, palm and fingers spread. Keep your knees directly in line with your pelvis.
  2. Breathe out and lift your knees from the floor, tucking your toes under and standing on the balls of your feet falling back almost as if you will sit on your heels. Keep your hands firmly on the floor.
  3. Then push up with your legs, allowing your heels to fall back toward the floor, pushing your pelvis into the air, hands still on the ground, forming an inverted v-shape with your body.
  4. Keep your head between your arms rather than letting it hang loose toward the floor. Try to distribute your weight between feet and hands, to avoid putting too much weight on either the ankles or the wrists. Drop your shoulder blades 
  5. Try to press your chest toward your legs as much as is comfortable. You can also try to press your heels into the floor, again, only as much as is comfortable. Try to rotate your arms so your elbows face toward your thumbs, and rotate your thighs inward, as in mountain pose, to engage the quads.
  6. Your hands should be shoulder-width apart, your feet hip-width apart, and hands and feet should be parallel to each other. Your toes should point straight ahead. Take deep, long breaths, and stretch into the pose as much as you feel comfortable doing. 
  7. Breathe into the pose. When you want to release the pose, perform a reverse of how you pressed yourself up - bend your knees in, then move back to hands and knees.

Chair Pose:  Chair pose offers a great stretch. As a pose that involved standing on both feet, one of the great things about it is that you can do it anywhere - even at the office!

  1. Start in Mountain Pose.
  2. Raise your arms over your head. Do not bend your elbows.
  3. Bend your knees and gently push your pelvis down as if you are sitting into an invisible chair behind you. Try to make your thighs as parallel as possible to the floor without losing your balance.
  4. Keep your lower back lengthened, not allowing it to curve into the pose, maintaining a straight back. Try to also shift as much weight as possible into your heels. Look straight ahead.
  5. Sink as deep into the pose as you feel comfortable, then try to hold it, again breathing deeply through the nose.
  6. To release, exhale and straighten the knees, coming back to Mountain.

Yoga offers a heel-pain friendly way to get in a workout, and may even help ease your pain. For other foot and ankle pain remedies and treatments, contact your podiatrist today!




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