Posts for tag: Foot Exercise

Those with desk jobs may be familiar with the sore backs and swollen feet that come with sitting all day. To improve posture, circulation, and overall comfort, employees should consider working with their feet elevated. Brigham Young University students Matt Hulme and Brent Murray have created a solution to this in the form of The Foot Hammock. The Foot Hammock attaches to the underside of any desk, creating a place for feet to rest, and comes in mesh, fleece, and heated versions; mesh for shoes on, fleece to make bare feet feel snug, and heated to simulate the feel of an electric blanket. “Most of us spend more time at our desk than in our beds sleeping,” said Hulme. “It is time we make our hours at our desk as comfortable as ours sleeping.”

Working on your feet for long periods of time can be very stressful for the feet. For more information on methods to help relax the feet while on the job, consult with Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha will attend to all of your foot and ankle needs.

Proper Foot Care Leads to Better Health

Long periods of standing often times lead to pain and discomfort around the feet. Every day the body undergoes a series of stresses, especially during work. To minimize these stresses on your feet, better shoe choices and proper posture will significantly help.

Better Choices

A Negative Heel

  • This is where the heel is slightly lower than the ball of the foot.

Going Barefoot

  • Having your feet crammed into shoes for long periods of time increases pressure. Giving your feet some exposure to air and walking barefoot helps tremendously.

Exercise Your Feet

  • A foot workout helps correct movements and stimulates the blood flow and muscles of the feet. Implementing yoga exercises to your daily routine is a good example of this.

Foot Care

Spending a majority of the time on your feet will most likely trigger pain; even more so if you suffer from poor circulation.  Proper footwear and appropriate stretching will alleviate pain and prevent further issues. When your feet hurt, it is best to take care of them right away.

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.

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stretching exerciseJohn Simm has injured his leg on the set of his new crime show PREY, forcing production to cease temporarily until he gets treatment. The Doctor Who star was shooting an action scene where his character pulls himself out of a river when the damage occurred.

"We were on about the third take of me clambering up this wet verge,” Simm said. “As I launched myself forward my foot slipped and I felt my calf muscle tear.” He claims that the injury is unusual considering that he did all of the recommended stretches and various other preparations before filming.

One of the best ways to prevent foot and ankle injuries is to stretch the lower extremities before exercising. To learn more about how to properly stretch the feet, consider seeing a podiatrist like Dr. Zahid Ladha of Foot First Podiatry. Dr. Ladha can teach you the proper techniques and help you with anything you might be unsure about.

Stretching Your Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Good ways to stretch your feet are:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain.

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

Read more about Stretching the Feet.

Protocell-trainers-by-shamees-aden_dezeen_2A UK scientist named Shamees Aden has developed a way to 3D-print running shoes made out of quasi-organic materials. The shoes are made from protocells, which can sometimes be used to make living organisms, and can be printed in the exact size of a runner’s foot.

The nature of the protocells allows the footwear to alter its shape as the wearer uses it to match their pronation and optimize the run. The shoes can even regenerate themselves, by being submerged in liquid infused with protocells. Aden hopes the technology available will catch up to his design by 2050.

If you want to learn about the various differences between walking and running shoes, seek the help of a podiatrist like Dr. Zahid Ladha, F.A.C.F.A.S. of Foot First Podiatry. Dr. Ladha will teach you about the different kinds of shoes available and help you decide on what shoes you need.

Foot Health: The Differences between Walking & Running Shoes

There are great ways to stay in shape: running and walking are two great exercises to a healthy lifestyle. It is important to know that running shoes and walking shoes are not interchangeable. There is a key difference on how the feet hit the ground when someone is running or walking. This is why one should be aware that a shoe is designed differently for each activity.

You may be asking yourself what the real differences are between walking and running shoes and the answers may shock you.


Walking doesn’t involve as much stress or impact on the feet as running does. However, this doesn’t mean that you should be any less prepared. When you’re walking, you land on your heels and have your foot roll forward. This rolling motion requires additional support to the feet.

Flexibility – walking shoes are designed to have soft, flexible soles. This allows the walker to push off easily with each step.

Heel – walking shoes also have a beveled or angled heel. This helps absorb shock and puts less pressure on the ankles.


Damage to your ankle, heel, or foot itself can occur if proper equipment is not used while running.

For more information about the Differences Between Walking and Running Shoes, follow the link below.

If you have any questions, contact our office located in New Albany, IN. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about the Differences Between Walking and Running Shoes.

 Billy BundLake Forest runner Billy Bund will be participating in a run for Michigan in the fall. For now, he will be taking a break from running after enduring injuries to his foot and hip. "Today's my last day of being on active rest for 10 days. I've been trying to sleep, which I need to work on. Trying to give my mind and body a break. After today I get to start training again,” said Bund.

He became one of the school's most successful runners completing a solid high school career with a fifth place finish in the 1,600-meter run (4:14.84) at the state track meet this spring. The stress fracture in his left foot caused Bund to miss two months of his final track season.  "My plan is to give it my best. The only thing you can control is the effort you put into something. I'll do everything I can and see what happens from there," said Bund.

Dealing with a stress fracturelike Bund’s can be a painful endeavor. Treatment and recovery can be aided with the help of a podiatrist, like Dr. Zahid Ladha, F.A.C.F.A.S. of Foot First Podiatry. Dr. Ladha can help by examining the stress fracture and determining the best course of treatment.

Coping with Podiatric Stress Fractures

Stress Fractures occur on the foot and ankle when muscles in these areas weaken as a result of overexertion or underuse.  As a result, the ankles and feet lose support when walking or running from the ground. Since these bones are not protected, they receive the full impact of each step. The stress on the feet causes the bones to form cracks.

What are Stress Fractures?

Stress Fractures are very common among those who are highly active and involved in sports or activities that make excessive use of their legs and feet. Stress fractures are especially common among:

-athletes (gymnasts, tennis players, basketball players)
-osteoporosis patients
-those who engage in high-intensity workouts

Stress Fracture Symptoms

Pain from the fractures occur in the area of the fractures, and can be either constant or periodic. The pain is usually sharp or dull, accompanied by swelling and tenderness. Engagement in any kind of high impact activity will exacerbate the pain.

Treating Stress Fractures

- Set a routine regimen for any activities that involve running
- Choose footwear that provides good support
- Take bone-healthy supplements (Vitamin D, Calcium)
- Surgery with supportive pins around the ankle

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

For more information, follow this link.

ERIN McCRACKEN / COURIER & PRESSJeff Williams, a minimalist runner, runs along trails at Angel Mounds on May 30.$RETURN$$RETURN$ERIN MCCRACKEN / Scripps newspapersJeff Williams, a minimalist runner, is training for an 100 mile race in Alabama in November and typically logs 45 to 65 miles a week. Williams says minimalist running has helped get rid of some aches and pains he regularly had when he ran with a more cushioned shoe.$RETURN$$RETURN$48-year-old Jeff Williams ran competitively for more than a decade. But after 15 years away from the sport, Williams found difficulties getting back into his groove. “I realized very quickly that something had to change. When I started, my knees were consistently bothering me a lot, said Williams.” Williams then discovered minimalist or barefoot running, in a book he read; and it changed everything.

“I was pretty intrigued by it and decided to try it out,” said Williams, who runs 45 to 65 miles a week in minimalist running shoes. With minimalist running, the runner lands on the front of the foot or the balls of the foot. While with conventional running, a runner usually lands on the heels of the feet.   

Allowing your body time to adjust properly to barefoot running is essential, and part of this preventative care involves talking to a podiatrist like Dr. Zahid Ladha, F.A.C.F.A.S. of Foot First Podiatry. Dr. Ladha can advise you on a running regimen, as well as provide information on techniques of barefoot running to help avoid foot pain, heel pain, and injury.

Barefoot Running

Barefoot Running Impact

-Running without shoes changes the motion of your running
-Running barefoot requires landing be done on the front part of the feet as opposed to the heel

Barefoot Running Advantages

-Running and landing on the front feet reduces the impact on the knees and ankles
-It strengthens muscles in the feet and ankles and the lower legs.
-Balance of the body is improved
-Greater sensory input from the feet to the rest of the body.

Barefoot Running Disadvantages

-No protection while running results in cuts and bruises if the runner lands on something sharp.
-Blisters may form.
-Possibility of plantar fascia problems.
-Risk of getting Achilles tendonitis.

So what can runners do to make barefoot running safe? It’s best to make a slow transition from running shoes to barefoot running. Once the feet begin to adjust, try walking, then jogging and gradually increasing the distance. Minimalist running shoes may also be an option.

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

Read more on Barefoot Running.