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March 2021

Monday, 29 March 2021 00:00

Running, Warming Up And Cooling Down

The benefits of exercising generally affects the overall body. Preventing running injuries is important in keeping the body strong, and can be accomplished in several ways. These can include properly stretching and warming up before any running activity begins, and cooling down when it is completed. It is beneficial to practice running that coincides with your fitness level, and wearing shoes that fit correctly may help to prevent painful running injuries. Many people who enjoy running often find it is helpful to gradually increase the time, mileage, and type of running that is pursued. If you would like more information about how running injuries can affect the feet, and how to prevent them, please schedule a consultation with a podiatrist.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Advanced Podiatry. Our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

  • Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
  • Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
  • “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
  • Cross-Training is Crucial
  • Wear Proper Running Shoes
  • Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our offices located in Union, NJ and the Upper East Side, Manhattan . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Preventing Running Injuries
Sunday, 28 March 2021 00:00

Reminder: When Was the Last Time...?

Custom orthotics, or shoe inserts, should be periodically replaced. Orthotics must fit properly to give you the best results. Protect your feet and ankles!

Monday, 22 March 2021 00:00

Cracked Heels Do’s and Don'ts

If you live in a cold or dry climate, you are likely no stranger to dry, cracked heels - especially during the winter months. To prevent cracked heels in the winter, it is suggested that you avoid taking long, very hot showers, using harsh soaps, and walking around barefoot or in shoes that expose your heels, as these can all make cracked heels worse. Instead, clean your feet gently, washing them in lukewarm water and gently patting them dry. Apply a moisturizer to your feet after cleaning them and seal in this moisture by putting on a pair of cotton socks. For more information about caring for cracked heels, or if you have deep, painful cracks, please see a podiatrist.

Cracked heels are unsightly and can cause further damage to your shoes and feet. If you have any concerns, contact one of our podiatrists from Advanced Podiatry. Our doctors can provide the care you need to keep you pain-free and on your feet.

Cracked Heels

Cracked heels appear unappealing and can make it harder for you walk around in sandals. Aside from looking unpleasant, cracked heels can also tear stockings, socks, and wear out your shoes. There are several methods to help restore a cracked heel and prevent further damage.

How Do You Get Them?

Dry skin is the number one culprit in creating cracked heels. Many athletes, walkers, joggers, and even swimmers suffer from cracked heels. Age and skin oil production play a role to getting cracked heels as well.

Promote Healing

Over the counter medicines can help, especially for those that need instant relief or who suffer from chronic dry feet.

Wear Socks – Wearing socks with medicated creams helps lock in moisture.

Moisturizers – Applying both day and night will help alleviate dryness which causes cracking.

Pumice Stones – These exfoliate and remove dead skin, which allows for smoother moisturizer application and better absorption into the skin. 

Change in Diet

Eating healthy with a well-balanced diet will give the skin a fresh and radiant look. Your body responds to the kinds of food you ingest. Omega-3 fatty acids and zinc supplements can also revitalize skin tissue.

Most importantly, seek professional help if unsure how to proceed in treating cracked heels. A podiatrist will help you with any questions or information needed. 

If you have any questions, please feel free to contact our offices located in Union, NJ and the Upper East Side, Manhattan . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Solutions for Cracked Heels
Monday, 15 March 2021 00:00

Is My Ankle Sprained or Strained?

Ankle sprains affect the ligaments of the ankle. When any of these ligaments are overstretched, twisted, or torn, an ankle sprain may occur. Ankle sprains and strains can sometimes be difficult to tell apart, as they have many overlapping symptoms. An ankle sprain usually happens suddenly around the ankle joint. Symptoms include pain, swelling, bruising, a limited range of motion, and difficulty bearing weight. You may also hear a pop or feel a popping sensation at the time of injury. A strain can occur suddenly or over a longer period of time. Symptoms include pain, tenderness, swelling, bruising, muscle spasms or cramping, muscle weakness, and a restricted range of motion. If you have any of these symptoms, please see a podiatrist, who can diagnose and treat your ankle strain or sprain.

Although ankle sprains are common, they aren’t always minor injuries. If you need your ankle injury looked at, contact one of our podiatrists from Advanced Podiatry. Our doctors can provide the care you need to keep you pain-free and on your feet.

How Does an Ankle Sprain Occur?

Ankle sprains are the result of a tear in the ligaments within the ankle. These injuries may happen when you make a rapid shifting movement while your foot is planted. A less common way to sprain your ankle is when your ankle rolls inward while your foot turns outward.

What Are the Symptoms?

  • Pain at the sight of the tear
  • Bruising/Swelling
  • Ankle area is tender to touch
  • In severe cases, may hear/feel something tear
  • Skin discoloration

Preventing a Sprain

  • Wearing appropriate shoes for the occasion
  • Stretching before exercises and sports
  • Knowing your limits

Treatment of a Sprain

In many cases, the RICE method (Rest, Ice, Compression, and Elevate) is used to treat ankle sprains. However, you should see a podiatrist to see which treatment option would work best with your injury. In severe cases, surgery may be required.

It is important to ask your doctor about rehab options after you receive treatment for your injury. Stretching, strength training, and balance exercises may help the ankle heal while also preventing further injury.

If you have any questions, please feel free to contact our offices located in Union, NJ and the Upper East Side, Manhattan . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Ankle Sprains

Heel pain can be debilitating, and can cause discomfort to your everyday routine. Heel pain can have a variety of different sources, and patients who are suffering from heel pain should visit with a podiatrist to find the cause of their pain. The most common cause of heel pain is plantar fasciitis. This is a condition that occurs as a result of inflammation to the plantar fascia, which is the band of tissue that runs along the bottom of the foot. Other potential sources of heel pain can include arthritis, an Achilles tendon injury, a stress fracture, or fat pad atrophy. While the treatment methods can vary for each of these conditions, a podiatrist will be able to provide a diagnosis and proper treatment methods to help alleviate your heel pain.

Many people suffer from bouts of heel pain. For more information, contact one of our podiatrists of Advanced Podiatry. Our doctors can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

  • Wearing ill-fitting shoes                  
  • Wearing non-supportive shoes
  • Weight change           
  • Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions please contact our offices located in Union, NJ and the Upper East Side, Manhattan . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Heel Pain

During pregnancy, the body’s blood volume and bodily fluids can increase by as much as fifty percent. Your feet are one of the areas where this excess fluid is often concentrated, along with the ankles and calves. Swollen feet can be uncomfortable and even painful. Fortunately, you can take several measures at home to reduce swelling. Avoid standing for prolonged periods of time and elevate your feet frequently to prevent the fluid from pooling in your feet. Soaking your feet in cool water mixed with Epsom salt may help decrease swelling as well. Drinking water and reducing your caffeine intake can also be helpful in reducing water retention. If you are experiencing foot and ankle pain during your pregnancy that does not respond to home treatment, please consult with a podiatrist. 

Pregnant women with swollen feet can be treated with a variety of different methods that are readily available. For more information about other cures for swollen feet during pregnancy, consult with one of our podiatrists from Advanced Podiatry. Our doctors will attend to all of your foot and ankle needs.

What Foot Problems Can Arise During Pregnancy?

One problem that can occur is overpronation, which occurs when the arch of the foot flattens and tends to roll inward.  This can cause pain and discomfort in your heels while you’re walking or even just standing up, trying to support your baby.  

Another problem is edema, or swelling in the extremities. This often affects the feet during pregnancy but tends to occur in the later stages. 

How Can I Keep My Feet Healthy During Pregnancy?

  • Wearing orthotics can provide extra support for the feet and help distribute weight evenly
  • Minimize the amount of time spent walking barefoot
  • Wear shoes with good arch support
  • Wear shoes that allow for good circulation to the feet
  • Elevate feet if you experience swelling
  • Massage your feet
  • Get regular, light exercise, such as walking, to promote blood circulation to the feet

If you have any questions please feel free to contact our offices located in Union, NJ and the Upper East Side, Manhattan . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Pregnancy and Foot Health
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