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Tuesday, 12 July 2022 00:00
Exercising the Feet
Keeping the feet strong and flexible can help prevent and relieve foot and ankle pain, as well as reduce the risk of injury. Most foot exercises are simple and do not require complicated or expensive equipment to perform. Some easy exercises to increase flexibility and help maintain the strength and mobility of the feet include toe raises, points, the big toe stretch, toe splay, toe curls, marble pickup, sand walking, and toe extensions. Doing such exercises, wearing well-fitting, supportive shoes, not overdoing anything that puts pressure on the feet, and practicing routine grooming of the feet will all help to get the most life out of feet for a lifetime. If you need help with learning how to exercise the feet or how to properly care for them, consult with a podiatrist who can answer any questions and treat issues related to the feet and ankles.
Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Randy Garr from Bigfoot Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.
Stretching the Feet
Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.
- Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
- Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
- Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
- Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.
It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.
If you have any questions, please feel free to contact our office located in Provo, UT . We offer the newest diagnostic and treatment technologies for all your foot care needs.
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Tuesday, 12 July 2022 00:00
Stretching Your Feet
Debilitating foot pain is a problem for many people. But just as stretching the torso can help alleviate back pain, stretching the feet can also help mend existing foot problems and prevent future ones.
The feet, as the body’s foundation, carry the body’s entire weight and can get easily strained from overexertion. Persistent sharp pain and cramping in the feet are often common concerns. Foot pain and foot problems can be due to any number of causes, and in many cases pain may be eased without medication or doctor visits. It is always a good idea, however, to first rule out any serious medical issues with a physician.
Stretching can help relax the feet and alleviate pain, but is especially important before heavy aerobic exercise. Stretching before such activities can help you avoid experiencing painful cramps or strained foot muscles. Stretches should be performed slowly and deliberately without forceful pulling. The stretch should be held for several seconds before relaxing.
A great way to stretch out and loosen up the foot muscles while sitting is to cross one leg over the other and pull the toes carefully back without overextending. Start by resting the left ankle on the right knee. With the left hand, gently flex the left foot by pulling back on the toes. Do not pull too hard; just hard enough to feel the stretch in the arch of the foot. Then point the toes of the left foot as far as you can. Rotate the motion of pointing with pulling back on the toes. This should relax and stretch the muscles on the bottom and the top of the foot. Doing this stretch ten to twenty times should bring relief. Repeat the whole process for the other foot by resting the right ankle on the left knee.
A stretch that focuses on the often injured Achilles tendon involves standing and facing a wall with your arms out and hands flat against the wall. Step back with one foot, keeping it flat against the floor. Move the other leg forward and lean toward the wall. You should feel a stretch through the back of your leg and your Achilles tendon, but do not push yourself too much. Stop when you feel a stretching sensation, and hold for 30 seconds. Ten repetitions may be done for each foot.
Stretching the feet is important for athletes or those performing aerobic exercise, but it can also help anyone with foot pain caused by poor footwear, plantar fasciitis, or long hours standing and walking. Individuals who tend to their feet by regularly stretching every day should be able to minimize foot pain and prevent new problems from arising.
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Sunday, 10 July 2022 00:00
Heel Pain Can Be Treated!
Do you suffer from heel pain when you get up in the morning? If so, you should seek professional help and have a proper diagnosis performed. Heel pain can be caused by several different foot-related conditions.
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Tuesday, 05 July 2022 00:00
Diabetic Socks Could Be an Important Part of Your Foot Care Routine
Individuals with diabetes ought to be especially diligent in practicing healthy foot care. This is because diabetes can negatively impact nerves and restrict blood circulation throughout the feet. There are a number of ways in which diabetics may go about taking care of their foot health. One of these ways is by wearing diabetic socks, which are specially designed to help prevent common diabetic side effects in the feet. Some diabetic socks use non-elastic binding that holds the sock up on the calf without restricting blood flow to the feet. Other kinds of diabetic socks feature smart technology that can help the wearer identify an incoming ulcer or other problem. Since high blood pressure associated with diabetes can cause ulcers, diabetic socks usually are made without seams to reduce the kind of friction that could create an ulcer. Diabetic socks may not be right for everyone living with diabetes, so you might consider consulting with a podiatrist to see if these socks would work for you.
Diabetic foot care is important in preventing foot ailments such as ulcers. If you are suffering from diabetes or have any other concerns about your feet, contact Dr. Randy Garr from Bigfoot Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Diabetic Foot Care
Diabetes affects millions of people every year. The condition can damage blood vessels in many parts of the body, especially the feet. Because of this, taking care of your feet is essential if you have diabetes, and having a podiatrist help monitor your foot health is highly recommended.
The Importance of Caring for Your Feet
- Routinely inspect your feet for bruises or sores.
- Wear socks that fit your feet comfortably.
- Wear comfortable shoes that provide adequate support.
Patients with diabetes should have their doctor monitor their blood levels, as blood sugar levels play such a huge role in diabetic care. Monitoring these levels on a regular basis is highly advised.
It is always best to inform your healthcare professional of any concerns you may have regarding your feet, especially for diabetic patients. Early treatment and routine foot examinations are keys to maintaining proper health, especially because severe complications can arise if proper treatment is not applied.
If you have any questions please feel free to contact our office located in Provo, UT . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
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Tuesday, 05 July 2022 00:00
Diabetic Foot Care
Diabetes can cause two problems that can potentially affect the feet: Diabetic neuropathy and Peripheral Vascular Disease. Diabetic neuropathy occurs when nerves in your legs and feet become damaged, which prevents you from feeling heat, cold, or pain. The problem with diabetic neuropathy is that a cut or sore on the foot may go unnoticed and the cut may eventually become infected. This condition is also a main cause of foot ulcers. Additionally, Peripheral vascular disease also affects blood flow in the body. Poor blood flow will cause sores and cuts to take longer to heal. Infections that don’t heal do to poor blood flow can potentially cause ulcers or gangrene.
There are certain foot problems that are more commonly found in people with diabetes such as Athlete’s foot, calluses, corns, blisters, bunions, foot ulcers, ingrown toenails, and plantar warts. These conditions can lead to infection and serious complications such as amputation. Fortunately, proper foot care can help prevent these foot problems before they progress into more serious complications.
Each day you should wash your feet in warm water with a mild soap. When you finish washing your feet, dry them carefully especially between your toes. You should also perform daily foot inspections to ensure you don’t have any redness, blisters, or calluses. Furthermore, if you are diabetic, you should always wear closed-toed shoes or slippers to protect your feet. Practicing these tips will help ensure that your feet are kept healthy and away from infection.
If you have diabetes, contact your podiatrist if you have any of the following symptoms on your feet: changes in skin color, corns or calluses, open sores that are slow to heal, unusual and persistent odor, or changes in skin temperature. Your podiatrist will do a thorough examination of your feet to help treat these problematic conditions.
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Tuesday, 28 June 2022 00:00
Obesity and Foot Problems
Obesity is often linked to foot problems. Those who are overweight have a greater risk of wear and tear problems, such as arthritis, tendonitis, and heel pain. A mere one pound can increase pressure on hips, knees, and ankles by eight pounds. Type II diabetes is also often associated with obesity and this health condition can have serious effects on the feet. One with diabetes can develop numbness and loss of sensation in their extremities and this can prevent them from feeling pain in their feet. Sores and wounds can develop without them knowing it if they do not check their feet regularly. Weight control is essential to alleviating foot pain. If you are overweight and have foot pain or if you have diabetes, carefully monitor your food intake, do regular exercise, and consider consulting with a podiatrist who can help guide you in taking care of your feet.
The more you weigh, the harder your feet must work to support your body. If you’re an obese individual and are concerned about your feet, contact Dr. Randy Garr from Bigfoot Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Obesity and Your Feet
People who are overweight are putting more pressure on their ankles, knees, and hips as well as their feet. This unfortunately can lead to variety of different issues.
Problems & Complications Stemming from Obesity
- When the body is overweight, it tries to compensate by changing the way that it moves. An obese person may lean forward and put extra weight on the wrong part of the foot. This puts unnecessary stress on the feet.
- Obese people are also more likely to develop type II diabetes which is a condition that causes a lot of foot problems. People with diabetes often don’t feel the cuts and sores that they may have on their feet, which can lead to more complicated and severe issues.
- Plantar fasciitis is another foot condition that can be caused by obesity. Plantar fasciitis is an inflammation of the tissue along the bottom of the foot, which causes pain and stiffness while walking and climbing stairs.
If you have any questions, please feel free to contact our office located in Provo, UT . We offer the newest diagnostic and treatment technologies for all your foot care needs.
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Tuesday, 28 June 2022 00:00
Obesity and the Feet
Obesity is a common problem in American society. Approximately one third of the U.S. population is obese. Obesity is defined as a body mass index greater than 30. Obesity has the power to affect different aspects of the body, and one of the most common problems it causes is foot pain. There have been many studies that found a connection between an increased BMI and foot problems. A simple activity such as walking up a flight of stairs can increase pressure on the ankle by four to six times.
Being overweight causes the body to compensate for the extra weight by changing the way it moves. Consequently, people who struggle with obesity commonly have arch problems in their feet. Obesity causes the arch to break by stretching the ligaments and tendons that hold the bones in the foot together. When the arch lowers, the foot may eventually fall flat. Collapsed foot arches fail to provide adequate shock absorption which eventually leads to foot pain. Other conditions that may be caused by flat feet are pronation, plantar fasciitis, weak ankles, and shin splints.
Foot problems that are caused by obesity may be treated by wearing proper footwear. Proper shoes will allow your feet to have better circulation around the arch and ankle. Additionally, those with obesity often discover that typical heel pain remedies are not effective for them. They will find that their plantar fascia is easily injured, and it is often inflamed. The best way to treat this problem is to implement lifestyle changes. A few good ways to improve your diet are to reduce calories, fill up on fruits and veggies, and to limit sugars.
Custom foot orthotics can prevent foot problems if you’re carrying excess weight or are trying to lose weight. The purpose of orthotics is to provide shock absorption to decrease the amount of stress on the joints to prevent arthritis.
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Tuesday, 21 June 2022 00:00
Effective Ways to Keep Feet Healthy While Working
There are many jobs that require standing, walking, and working on the feet for the majority of the day. This can cause foot pain to develop. The feet are the foundation of the body, and it is necessary to take proper care of them. There are effective ways to help the feet to feel good and possibly avoid foot problems. These include wearing shoes that fit correctly. Many people choose to wear a shoe that is laced, which generally makes it easier to see how well the shoe fits. When insoles are added to the shoes, they may provide additional support and cushioning to get through a long day at work. Bacteria and fungal infections may develop as the shoes are worn, and it is important to wash and dry the feet thoroughly at the end of every day. People who lead a healthy lifestyle and drink plenty of fresh water may have diminished foot pain as a result of avoiding dehydration. Wearing compression socks may help to increase circulation in the legs and feet and avoid swelling and discomfort. For more information about how to keep your feet healthy while working, please confer with a podiatrist.
While working on the feet, it is important to take the proper care of them. For more information about working on your feet, contact Dr. Randy Garr from Bigfoot Podiatry. Our doctor will treat your foot and ankle needs.
Working on Your Feet
Standing on your feet for long periods of time can cause stress and pain in your feet. Your whole body may experience change in terms of posture, back pain, bunions, callouses and or plantar warts. There are ways to avoid these conditions with proper foot care, smart choices and correct posture.
Positive Changes
Negative heeled shoe – Choosing this shoe type places the heel slightly lower than the ball of the foot. These are great for overall foot health. Find shoes that fit you correctly.
Go barefoot – Our feet were not designed to be enclosed for all hours of the day. Try to periodically expose your feet to air.
Eliminate Pain
Foot Exercises – Performing simple exercises, incorporating yoga and doing stretches are beneficial. This will allow increased blood flow to the area and muscles of the foot.
Achilles tendon – Stretching the foot out flat on the floor will relax the calf muscles and tendon. These exercises can be performed almost anywhere. Make sure you add these exercises to your daily regimen.
With a little bit of this information and knowing more about foot health, you will notice changes. Foot stretches and proper footwear will help with pain and prevent further issues.
If you have any questions please feel free to contact our office located in Provo, UT . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
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Tuesday, 21 June 2022 00:00
Working on Your Feet
Foot care is important regardless of your profession, but those who work on their feet must pay special attention. Bunions, calluses, blisters, and plantar warts are just a few of the many conditions that can arise after standing all day. While painful at their worst, these conditions can easily be avoided with the right foot care. This includes both appropriate footwear and proper posture—important elements that affect the health of your feet.
Choosing appropriate footwear means choosing a shoe that has a negative heel. This means that the heel is slightly lower than the ball of your foot, which places less of a strain. If you have a profession that requires you to be on your feet all day, investing in a pair of high-quality shoes is pertinent. High-quality shoes can be purchased from a respected manufacturer that emphasizes foot care and foot health.
Despite the regularity of wearing shoes, the feet are naturally not designed to be enclosed. Regular “barefoot” time for your feet can be beneficial for foot health. Among other methods, allowing your feet to breathe can help alleviate the pain and pressure your feet may be experiencing from being on your feet all day.
Simple foot exercises and yoga positions can help improve both the health and function of your feet. Active foot exercises that create movement will stimulate your foot’s blood flow and circulation, and yoga positions that place your feet flat onto the floor will stretch out their muscles. Yoga is particularly beneficial for your Achilles tendon and calf muscles, which are areas that can become especially problematic if not taken care of. Foot exercises and yoga positions can be easily performed every day at virtually any location and any time; whether it is at the office, at the gym, or at home right before you go to bed. Simple stretching can increase your foot health by miles.
The foot pain you experience after lengthy hours working on your feet may seem inevitable and unavoidable; in reality, however, that is not the case. Wearing proper footwear and performing simple foot exercises and stretches can help ease foot pain and allow you to truly avoid frustrating foot problems.
Your feet can easily be kept healthy with some education and a little effort. Pain that begins at the feet can eventually affect the whole body. Begin taking care of your feet now!
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Tuesday, 14 June 2022 00:00
Common Foot and Ankle Injuries From Basketball
Basketball can be tough on a player’s feet. In addition to physical contact between players, there is a lot of running, jumping, landing, and quick changes of direction in the sport. Basketball players may sustain foot or ankle conditions like ankle sprains, tendon injuries, and blisters. Overusing their feet and excessive training can also lead to plantar fasciitis and Achilles tendonitis. A Jones fracture is an injury to the area between the fifth metatarsal and the bone running from the smallest toe to the ankle. This is common among basketball players due to repetitive stress to the bone. It is difficult for someone involved in a sport like basketball to stay off their feet until their injury is fully healed, but the damage can worsen and lead to chronic foot and ankle problems. If you are a basketball player that develops a foot sports injury, consult a podiatrist as soon as possible for a proper diagnosis and treatment plan, as well as advice on possible prevention techniques.
Sports related foot and ankle injuries require proper treatment before players can go back to their regular routines. For more information, contact Dr. Randy Garr of Bigfoot Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Sports Related Foot and Ankle Injuries
Foot and ankle injuries are a common occurrence when it comes to athletes of any sport. While many athletes dismiss the initial aches and pains, the truth is that ignoring potential foot and ankle injuries can lead to serious problems. As athletes continue to place pressure and strain the area further, a mild injury can turn into something as serious as a rupture and may lead to a permanent disability. There are many factors that contribute to sports related foot and ankle injuries, which include failure to warm up properly, not providing support or wearing bad footwear. Common injuries and conditions athletes face, including:
- Plantar Fasciitis
- Plantar Fasciosis
- Achilles Tendinitis
- Achilles Tendon Rupture
- Ankle Sprains
Sports related injuries are commonly treated using the RICE method. This includes rest, applying ice to the injured area, compression and elevating the ankle. More serious sprains and injuries may require surgery, which could include arthroscopic and reconstructive surgery. Rehabilitation and therapy may also be required in order to get any recovering athlete to become fully functional again. Any unusual aches and pains an athlete sustains must be evaluated by a licensed, reputable medical professional.
If you have any questions please feel free to contact our office located in Provo, UT . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
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