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Posts for tag: Exercise

By Family Foot & Ankle Care, PC
October 10, 2018
Category: Foot Pain
Tags: Arthritis   Exercise  

All our lives, we’ve been told that if we hurt something on our bodies or if we become sick, we should rest in order to heal and feel better. Did you know that while this is generally good advice, it doesn’t apply to everything and everyone? What if you sprained your ankle? Absolutely, rest is what the podiatrist would prescribe until you’re ready for physical rehabilitation! But when it comes to being diagnosed with arthritis and all of the painful aching and swelling that accompanies arthritis, do we rest to make ourselves feel better? You might be surprised, but the answer is no.

As it turns out, the pain, swelling, and discomfort that accompany arthritis in our feet or ankles can actually be soothed and reduced by regular physical activity. We know what you’re thinking - if you weren’t a jogger before being diagnosed with arthritis, you can’t imagine being one afterward! You don’t have to run a triathlon to help your arthritis pain. Here are some effective but low-impact activities to help you reduce pain related to arthritis:

Swimming - Want a full body workout without the full body impact? Get to your nearest swimming pool and swim the pain away!

Yoga - Gentle, slow, and relaxing, yoga is a peaceful alternative to high impact exercise. Reduce pain while you increase flexibility!

Stationary bike - It’s just like biking outdoors but you control the difficulty! You push with your feet, but the seated position prevents putting your full body weight on your feet and ankles.

Elliptical - The mechanics of an elliptical machine allow for a more gentle experience than a treadmill. Get all the benefits of jogging and walking without the pain and swelling!

Now that you have a better idea of what activities you can do to get fit, stay fit, and help reduce your arthritis pain all in one go - get out there and get active! Want some extra help along the way? Be sure to call Family Foot & Ankle Care at (408) 732-0033 to schedule an appointment with Dr. Alan J. Discont, Dr. Gregory M. Krahn, and Dr. Boyd Andrews at our location in Chandler, Arizona.

 

 

 

By Family Foot & Ankle Care, PC
May 02, 2018
Tags: Exercise   Osteoporosis   Children   bones   child  

May is Osteoporosis awareness month. This condition causes the weakening of bones due to a lack of minerals and calcium. The bones slowly become brittle and weak and are more susceptible to fractures and breaks due to their low density. This may not seem like a problem to worry about until later on in life, but the truth is that good habits at the beginning of life can make a vast difference on bone health twenty or thirty years down the line. It is never too early to start taking your bone health seriously. That goes doubly so for your children. Here are some easy tips and tricks to help promote good bone health in our children and ourselves.

Eat healthily – This may seem like a no-brainer for any parent. All parents want their children to eat nutritious foods to help them grow and develop into healthy, intelligent people later on. One vitamin that is often overlooked when feeding children is calcium. Calcium plays a key role in strong bone development and should play a dominant role in your child’s food. There are many foods that contribute to calcium levels that are healthy such as bok choy, broccoli, yogurt, cheese, milk, orange juice and more.

Think Vitamin D – Vitamin D is needed in order for the body to absorb all that calcium you have your child eat. Without it, the calcium passes through and is not used to its fullest potential. Foods high in vitamin D are milk, orange juice, cheese, salmon, tuna and more.

Get out and Exercise – having a balanced diet is very helpful for growing bones, but exercise is also important. Exercises strengthen the muscles, tendons and ligaments that surround the bones of the feet and help protect them. Without strong muscles, our bones would be subject to much harsher treatment.

Osteoporosis prevention can start at a young age. All it takes is extra care when choosing meals and ensuring your child has enough exercise. If you need more information regarding osteoporosis and how it can affect you or your child’s growing feet, consult a podiatrist today. Call Dr. Alan J. Discont and Dr. Krahn of Family Foot & Ankle Care, PC located in Chandler, Arizona. Call 480-732-0033 or make an appointment online today. A child’s future is dependent on their health.

With cooler weather now in full effect, many people will be lacing up their running shoes to get started on running season. While injuries are common and bound to occur, there are several measures one can take to avoid the five most common injuries: runner’s knee, Achilles tendonitis, hamstring injuries, iliotibial band injuries, and plantar fasciitis. Stretching and strengthening the involved muscles is key in avoiding injury and should be done before and after workouts.  

Runners can still be prone to running injuries even with proper precautions. If you are suffering from a running injury see Dr. Alan Discont, D.P.M. of Family Foot and Ankle Care. Dr. Discont will provide you with quality treatment and assist you with all of your foot and ankle concerns.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.

If you have any questions, please contact our office in Chandler, AZ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about how to Prevent Running Injuries

Athletes who desire to increase agility, jump higher, and run faster should consider instability training, a form of exercise that involves the use of rubber bands, mini-trams, and balance boards to work all areas of the feet, ankles and lower legs as well as the knees, hips, and back. Beginning with the feet and ankles, this form of training particularly focuses on strengthening the body from the ground up.

Exercises involve changing positons on the tram or boards, standing on one foot at a time on a mini-trampoline for 15 to 30 seconds, and moving the foot up and down, side to side and in and out with rubber bands or tubing to strengthen the lower leg muscles.

There are different ways to go about exercising the feet. For more information on other exercises, consult with Dr. Alan Discont, D.P.M. of Family Foot and Ankle Care. Dr. Discont will answer all of your foot- and ankle-related questions.

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 foot 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 Chandler, AZ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Exercise for Your Feet

Sandy Haeger of Curtis V. Cooper Primary Health Care’s Canyon Ranch Institute Life Enhancement Program (CRI LEP) has revolutionized the way members take their Saturday morning walk by creating a walking program that focuses on exercising the feet.

To ensure that walkers are concentrating on using the entire foot while walking, Sandy has members repeat, “Heel, ball toe.” Using the entire foot while walking engages muscles from the foot to all the way to the hip. To maintain good position while walking, hold onto a stationary object such as a tree or wall for balance and then lift the knee with the foot flexed, touch down, and lift again.

Walking is not the only way you can exercise your feet.Speak with Dr. Alan Discont, DPM ofFamily Foot and Ankle Careto learn more about thedifferent activities you can pursue to exercise the feet. Dr. Discont will assist you with all of your foot and ankle concerns.

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 foot 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 Chandler, AZ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Exercise for Your Feet