Posts for tag: orthotic inserts
A nurse, doctor, waiter, daycare provider or other individual who is constantly on their feet for their job or everyday lifestyle, knows that plantar fasciitis pain can be all too real. It can cause so much pain and suffering that it can impact an individual’s daily routine, work life, and home life. When this occurs a person’s overall wellbeing becomes affected and can cause permanent damage. However, there are ways to help those suffering from plantar fasciitis. One of the best ways to do so is to use preventative stretching and exercising techniques.
Foot stretches and exercises should be practiced at least 3 times a day - once in the morning, once in the afternoon, and once before bed. This allows for optimal priming of the muscles in the foot and will prevent injuries due to excess stress on muscles that are not ready.
Rolling a can or similar object on the arch of the foot for five minutes per foot is a great method for stretching out the plantar fascia muscle. These muscles run along the arch of the foot and are the source of your plantar fasciitis pain.
Another exercise technique is to pick up a towel from the ground using only the toes. This should be repeated 30 times a foot. It stretches the forefoot muscles, the plantar muscles, and the tendons in the feet. These key muscles support most of the foot and need to be warmed up every day to prevent injury.
Your calf muscles also need to be stretched to help prevent plantar fasciitis. Lean against a wall with one knee bent and the other leg straight out behind you. Make sure both feet are flat on the floor.
Stretches, resting, elevating and icing for an hour after work will help to reduce swelling and speed along the healing process.
If your feet are aching, cramping or in pain, it is important to see a podiatrist right away to rule out any severe causes. These symptoms could be due to muscle strain or plantar fasciitis and should not be treated lightly. Orthotic inserts may even be required and help alleviate the heel pain. Dr. Alan J. Discont and Dr. Krahn can help you get your feet back on track again. Family Foot & Ankle Care, PC located in Chandler, Arizona, is friendly, professional, and knowledgeable about your feet and their care. Call 480-732-0033 or make an appointment online today. Do not let your feet beat you.
While Aerobic exercise is known for bringing a plethora of health benefits it has its risks too. Aerobic classes have blossomed into a sport over decades and is a great way to lose weight and keep in shape. Whether it be low impact or high intensity one must make sure to wear the correct shoes to support each move. Your feet take the brunt of impact because this sport requires quick movements, jumping and leaping for a lengthy amount of time. Which is why these tips should be considered before taking your next class.
Shoe tips to prevent injury during Aerobics:
- If your feet suffer from pronation (when your ankles turn inward or outward) you should control harmful motions with an orthotic shoe insert.
- Because of the many side to side steps your shoes should have a good arch design that provides the best stability.
- Your shoes should have a large toe box so that there is enough room to prevent irritation of toes and nails.
- Purchase shoes in the afternoon when your feet are likely to swell the most and wear the same socks that you will use during your class.
Basic tips to prevent foot and ankle injury:
- Make sure the surface you are using is stable and has padded mats when the movement requires a soft floor.
- Stretch before and after your routine to avoid over using any muscles.
- Confirm that your instructor is certified and understands any prior injuries or restrictions you may have.
- If you are using a video at home make sure you apply the same rules to ensure foot and ankle safety.
Some common aerobic injuries are Plantar Fasciitis, Heel Spurs, Achilles Tendonitis and Stress Fractures, but the bottom line is to be careful and responsible. Injuries will inevitably occur if you don’t listen to your body and use your common sense when it comes to safety. There are good aerobic programs and bad ones so use your discretion and pace yourself when it comes to pain. If you are having any pain in your feet and ankles call our office at 480-732-0033 and schedule an appointment. Family Foot & Ankle Care, PC has an office in Chandler Arizona and Alan J. Discont DPM is ready to help get you the right regiment to keep your feet and ankles safe.