Posts for tag: exercising
In a physically challenging sport such as aerobics, injuries are common, and often involve the foot, ankle, and lower leg. Podiatrists say that most injuries from aerobics result from improper shoes, surfaces, or routines, and overuse of muscles through too vigorous a regimen. This can be detrimental to the foot, ankle, and legs as they need a lot of protection when they are constantly in use. If the feet and ankles are not protected, they can suffer from disorders such as bunions, heel spurs, plantar fasciitis, shin splints and more.
If you are attending an aerobics class, make sure it is led by a certified instructor. Hardwood floors, especially with padded mats, are the best surfaces possible for the feet and body during the high impact of the activity. If you can, start with a multi-impact class where you can start at a low-impact level and work your way up as your conditioning improves. This will allow your feet and ankles to get used to the vigorous activity and build up a tolerance. Be sure to give the feet and ankles breaks in between classes so that they can rest and heal.
Exercising at home with a video can be cost-efficient, but it is still important to be very careful. Read the label to determine whether the video is produced by certified aerobics instructors and whether you can handle the degree of impact. While it's safe to do low-to-moderate impact aerobics on the living room carpet, that's not a proper surface for high-impact routines. At-home aerobics can cause an array of foot and ankle problems if you have not done it before.
Any time you partake in aerobics, be sure to include a proper warm-up period. Make sure there are no rapid, violent movements. Knees should always be loose during warm-up. A static stretch held for 10 seconds can help avoid overstretching injuries as well.
Drink adequate water to avoid dehydration during workouts. Dehydration can cause nausea, dizziness, muscle fatigue, and cramping. For exercise lasting longer than 45 minutes, a sports nutrition drink may be superior to water.
Don't underestimate the importance of the cool-off period. It burns off lactic acid (which makes muscles feel tired) and adrenaline while keeping blood from pooling in the extremities.
Be sure to start slow. Unless you have been doing aerobics all of your life, it is not likely that you will be able to keep the pace of a professional who does it every day, multiple times a day. Be sure to invest in the proper equipment and footwear prior to the start of your regimen to prevent injury. If you do injure yourself while partaking in the activity, see a podiatrist right away. Immediate treatment of foot and ankle problems can prevent severe problems down the road. 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. Don’t let the fear of an aerobic injury prevent you from enjoying it.
Nerve or vascular problems have two things in common, blood flow and circulation. The treatment for most of these are simple and can be done with some home care and a quick trip to the podiatrist. If left unattended however, this could cause more serious conditions, especially in diabetics. Walking, exercising, keeping your feet warm, wearing shoes that give your feet room to wiggle are all good affordable ways to keep your feet clear of vascular difficulty.
Types of Vascular Conditions:
- Neuroma is an enlarged benign growth of nerves that are caused by the foot’s tissue rubbing against the nerves. It causes a sensation of numbness, tingling, burning or pain in the ball of your foot.
- Chilblains (cold feet) is affiliated with the skin and how it reacts poorly to the cold. Circulation can be an issue and you may develop redness, swelling and itchy skin.
- Acrocyanosis is a disorder that is painless but it effects the blood supply from the arteries to the skin. It usually doesn’t turn into a more serious condition but can be a sign of other issues. Your feet may be constantly cold, sweaty, swollen or discolored.
- Ischemic Foot causes a decrease in blood flow from the heart to the feet. You may experience muscle cramping, discoloration, cold feet and eventually ulcers.
- Non-prescription anti-inflammatory medications to reduce pain and swelling.
- Massaging the painful region three times daily with ice.
- Change footwear regularly.
- Arch supports and foot pads to help reduce pressure on the nerve.
These neurological conditions can occur in one foot or both feet and can affect the nerve between the third and fourth toes, but sometimes the second and third toes are affected.as well. Neuroma can occur at any age, but most often affects middle-aged women.
A Morton's neuroma will not disappear on its own. Usually, the symptoms will fluctuate depending on the type of shoes you wear and how much time you spend on your feet. Sometimes, the symptoms will go away completely but it is best to contact a podiatrist as soon as symptoms begin to treat it appropriately. Let our specialist, Dr. Discont, give you a hand with your feet and call Family Foot & Ankle Care, PC in our Chandler office at 480-732-0033 to schedule an appointment.