Posts for: April, 2017
The warm weather is here and the basketballs are bouncing around the courts! First sign of spring brings the energy to get out here and play a hard game of Basketball. Foot First Podiatry in New Albany understands the game and can bring you safety tips so you don’t end up out of commission for the season.
- Wide shoe box allows room to wiggle so blisters, corns and calluses remain at bay.
- Light Weight sneakers are good for breathing as to avoid athlete’s foot.
- Well cushioned midsoles absorb shock and promote stability
- Firm heels fit snuggly and keep the heel in place.
- Laces give closure and the ability to adjust tightness.
- Stretching is a key in Basketball as it is most demanding with its twists and turns. Before you put your muscles to work you need to stretch them so they don’t tear. Start with a quick warm up then a few simple stretches without bouncing!
- Conditioning gives you the strength you need to make the right moves without injuring yourself. You need to be in shape to handle the demand that Basketball puts on your body.
- Ankle sprains are one of the most common and usually are a result of a fast twist or roll beyond the normal range of motion. This injury will usually heal without surgery and only requires the RICE method. Rest, Ice, Compress, Elevate.
- Achilles Tendonitis occurs when the tendon becomes inflamed from repeated stress. It can be quite painful while it swells up and becomes stiff. This injury can also tear the tendon which can add several weeks to recovery and may lead to surgery depending on the severity of the tear.
- Plantar Fasciitis which effects the heel ligament. The ligament becomes inflamed and the symptoms may take a while to go away. Non-surgical treatment, like rest and ice, can usually tackle this one.
Zahid Ladha, D.P.M. is well versed in team sports and the injuries that can occur during a hard play or just a simple accident on the court. If you have injured your feet or ankles playing basketball or any other sport call us at 812-945-9221 and schedule an appointment. Don’t let common injuries keep you off the court!
Spring has arrived and perhaps we didn’t accomplish our winter health goals as much as we had planned. If you have joined a gym and are increasing your weekly aerobic exercise to shed those unwanted winter pounds you may want to educate yourself on foot safety before tackling the challenge.
Warm Up First!
Even your toes and feet need to get with the program before jumping in.
- Sit in a chair with your feet flat on the ground directly in front of you. Lift your leg off the ground (one at a time) and make circles in the air by using your big toe as the focal point. Move for 20 to 30 seconds in clockwise direction. Repeat with other foot.
- Stand flat foot on the ground and hold on to a sturdy surface. With your feet beside each other rock your feet forward and backward as far as your muscles will allow without straining yourself.
- Standing up straight with your feet beside each other, take your right toe and place it beside the heel of your left foot and softly push forward towards the floor to gently stretch your arch.
- If you are not careful you can develop some minor ailments that will slow you down and could potentially interrupt your flow. For example; Athlete’s foot, Blisters, Corns, Calluses, Heel Pain
Stay Mobile and Coordinated!
- Rhythmical moves that slowly expand your range of motion gives your tissues energy and enhances your coordination so you are less likely to fall. If you lack coordination for a certain class you should find one that suits your ability and gain experience first. After you have achieved some new goals then go back and try that class again.
Start Slow and Adapt!
- Increase your intensity as your body gets warm and flexible. If you are tired and jump right in then your energy will drain quickly and you will feel defeated. Adapt your body and mind to the exercise you are doing and you will be more likely to relax and do it correctly.
These points eventually lead to less injuries and better performance which leads to making your goal. If you are thinking of trying a more intense routine or if you are getting back in shape after a long break you should contact Zahid Ladha, D.P.M. in New Albany, Indiana at 812-945-9221 and make an appointment for a foot examination before you start your new work out plan. Foot First Podiatry will help you make goals for a healthy body and feet!
Orthotics come in various materials, sizes and shapes depending on the problem you are experiencing. Zahid Ladha, D.P.M. focuses on orthotic solutions and has been a foot and ankle specialist for twenty years. If you have a foot type, he has a solution.
- Soft orthotics are typically used to absorb shock and take pressure off painful areas plus increase your balance when doing sports or even regular daily activity.
- Semi-Rigid orthotics are made up of layers that reinforce your steps. The layers are both soft and rigid to get the job done. Children with flat foot and in-toeing/out-toeing can benefit from this style orthotic along with athletes who train hard for competitions.
- Rigid orthotics are meant for walking and dress shoes to control function. They are made of hard material after your podiatrist makes the mold of your foot/feet. They support joints in the ankle and improve aches and pains.
Let’s figure out what type of feet you have so we can solve the issue.
- Pronated feet ~ also known as a fallen arch or flatfoot. This deformity can lead to a mal-alignment of the ankle and foot and could mean possible long term damage.
- Supinated feet ~ this is not very easy to diagnose on your own so you may need help from a specialist. If the wearing pattern of your shoes is on the outside of the sole then chances are you might be a supinator.
- High arch ~ if your arch is so high that your foot print barely touches the floor then you likely have high arches which can cause additional stress on the rest of your feet and ankles.
- Normal foot ~ sounds like it may not be an issue? Right, your foot will look the same whether it is up in the air or on the floor and leads to the least amount of injury.
Everyone walks in a different way that will affect your overall health. Knowing your foot strike will help you get the right shoes and equipment to ensure you have happy and healthy feet all day long. If you are looking to find your foot type or in need of assistance with foot and ankle pain call our office and schedule an appointment. We can be reached at our New Albany office at 812-945-9221. Foot First Podiatry can help fit the right shoes to the right feet!
Chronic Lateral Ankle Pain
The fact that lateral ankle pain is chronic tells us that it is recurring and can be a deal breaker when it comes to certain activities. It effects the outside part of ankle and happens usually after a bad ankle sprain if not corrected quickly. The ankle joint is where the leg meets the foot and is responsible for the up and down motion of your feet. While it may be challenging to diagnose this condition, it presents itself in various ways.
- Incomplete healing of the ankle joint after a bad sprain
- Inflammation of the joint lining
- Nerve injury
- Scar tissue in the ankle putting pressure on the ligaments
- Torn or inflamed tendons
- Fracture in the ankle bone
- Repeated ankle sprains
- Ankle pain that is not reacting to treatment
- Swelling and tenderness around the outside of the ankle
- Pain behind the anklebone or on the outer side of the ankle
- Pain that ranges from the ankle down into the foot
- Bruises, redness and burning
- Numbness or tingling
- Inability to put weight on that ankle
- Stiffness and instability
- Rest, ice, compression and elevation
- Anti-inflammatory medication
- Immobilization in a cast or brace
- Physical therapy
- Over the counter anti-inflammatory medication
- Steroid treatment or medication
- Wear shoes that fit well and provide support
- Lose weight (if applicable) to reduce stress on your ankles
- Stretch your ankles before exercising
- Avoid wearing high heels for long periods of time
- Gain proper balance when walking or exercising – if this is difficult tell your doctor
When you injure your ankle, it may not seem serious in the beginning and it may go undiagnosed for a while until the pain continues. By then you may have walked on it excessively and perhaps created more problems. Proper diagnosis is important to treat the injury correctly and alleviate the chronic pain. If you have ankle pain do not ignore it, Let our physician, Zahid Ladha, D.P.M. who is board qualified and a member of several professional groups in the New Albany area, evaluate your injury.