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Posts for tag: Exercise

By Foot First Podiatry
February 10, 2017
Category: Foot Conditions

Its name is bigger than its bite if you nip it in the bud.  Plantar Fasciitis is a condition of the Plantar Fascia, which is the ligament that connects the heel to the bone. In more common terms that ligament supports the arch of your foot. If it becomes strained then it will get weak, swollen and inflamed creating a sharp pain in the bottom of your foot.

Here are some factors that can increase risk of developing this condition

  • Age ~ usually between 40 and 65
  • Some exercise ~ ones that put stress on your heel
  • Foot conditions ~ flat feet, high arch, abnormal walking habits
  • Body Weight ~ excess pounds or obesity
  • Job ~ the types that spend more time on their feet or standing on hard surfaces
  • Obesity ~ Excess pounds create more stress

What can trigger this pain?

  • Taking your first few steps in the morning
  • Long periods of standing
  • Rising after sitting for a long time
  • After exercise (not during)

Now that you have a general idea of this condition, do you think you may have it?

 If so, contact us at Foot First Podiatry in New Albany Indiana at 812-945-9221 and make an appointment with Zahid Ladha D.P.M. Extracorporeal shock wave treatment is the most commonly used procedure to treat this condition. As complicated as that word can also be, it will knock that fasciitis right out of the plantar! 

 Thanks to the book “Born to Run” and its spin-off movie, barefoot running became a trending form of exercise. Hundreds of runners began to support the belief that naturally landing on the bare forefoot would lessen impending running injuries. With the trend came “barefoot shoes” that attempted to emulate the feeling of running barefoot without actually having to do so. While the excitement over barefoot running has died down, barefoot exercises are still being heralded for their ability to strengthen the foot and improve flexibility. Benefits also include better gait patterns, fall prevention for the elderly, and the rehabilitation of knee and hip pain. 

If you have any questions about barefoot running, contact Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha will treat your foot and ankle needs.

Barefoot Running

Barefoot running is a fairly popular trend in the running world. More than just simply ‘running without shoes,” barefoot running affects the way your feet hit the ground and your overall posture. Barefoot runners land on the front part of their feet as opposed to those who wear shoes, who usually strike their heel as they hit the ground.

Barefoot running contains many advantages, including:

  • A lower risk for ankle and foot injuries
  • Improvement in balance and body  posture
  • Strengthens muscles in the lower legs, ankles and feet that are not normally worked when wearing shoes

There are also some disadvantages to barefoot running, which include:

  • Lack of shoes increases the risk of incurring blisters, scrapes, bruises and cuts
  • Risk of Achilles tendonitis as a result of landing on the front of your feet constantly
  • Needing time and transition to adjust as the switch cannot be automatic

Start on even, flat surfaces and consider investing in minimalist running shoes. Minimalist running shoes provide the ‘feel’ of barefoot running while affording the same protection you get from wearing shoes. Barefoot running can be safe and enjoyable with the proper planning and transition.

If you have any questions, please feel free to contact our office, located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all of your foot ankle injuries.

Read more about barefoot running.

A special program in New York City uses running to help combat homelessness and get the homeless back on their feet. Back on My Feet connects participants with housing and jobs and has reached 5,200 homeless individuals. Over 1,900 have acquired jobs, and 1,300 have moved into independent housing. The program is based on the belief that running can alter a person’s self-image for the better, as early morning exercise at least three days a week can create an outlet for pent-up emotions and change the way a person thinks of hard work.

Exercising the feet and ankles regularly is a great way to prevent injuries. If you have any foot or ankle concerns, contact Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha will treat your foot and ankle needs.

Exercise for Your Feet

Exercise for your feet can help you to gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important and often we forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate not to have any foot problems, it is an important gesture to take care of them to ensure its good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rise, lifting off the floor doing reps and sets, also flexing the toes and involving the shins may help too. It is best to speak with your doctor regarding how to do these fitness steps and how often is right for you. Everyone’s needs and bodies are different and it varies from individual to individual to determine what should be done for you to maintain strength in your feet.

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions, please feel free to contact our office, located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all of your foot ankle injuries.

Read more about exercising your feet.

Children who are a part of the school system in Richmond, Virginia were encouraged to walk to school to participate on International Walk to School Day on October 8th. Children, parents, and school teachers of various Richmond schools were invited to participate in the event and celebrate the benefits of exercise. Activities included showing students the importance of pedestrian safety and safe walking routes to school, while also promoting physical activity and health. In addition to participating in International Walk to School Day, Linwood Holton Elementary hosted a Mini-wellness Fair that taught children how to create healthy lifestyles.

Children should learn how to exercise the feet while young in order to carry the habit into adulthood. To learn more about how children can exercise their feet, speak to podiatrist Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha will assess your injury and provide you with a suitable form of foot care.

Exercise for Your Feet

If you spend most of your time on your feet, or don’t either way your feet should deserve attention. There are many people who exercise regularly and still don’t spend enough time to care for their feet. Your foot does get exposure that requires maintenance since your health has a lot to do with footing.

Exercises

Toe rise – this exercise involves standing on the tip-toes for a count of 15 seconds, then resting your feet on ground. This exercise should be repeated three times a day to strengthen the feet.

Toe Pick-ups – the toes are exercises that are done by picking up small items using your toes. This helps strengthen the muscles on the upper part of the feet. Three sets along with 15 seconds being held should be completed. Small items like marbles or stationary will work.

Ankle Pump – can be performed upwards or downwards. The workout can be completed both ways at the same time. This involves flexing the foot either towards the shin or to the ground. This makes the feet work very well, working large parts of the muscles.

For more information about Exercise for Your Feet, follow the link below.

If you have any questions, please feel free to contact our office, located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all of your foot ankle injuries.

Read more about Exercise for Your Feet