732-382-3470
 

Find Us

Dr. Brandon Macy
Podiatrist - Clark, NJ
1114 Raritan Road
Clark, NJ 07066

Archive:

Tags

Categories:

Have a question? Find answers and other helpful topics in our digital library.

 

   

  

Posts for tag: exercise

Did you know that New Jersey’s Children’s Foot Health Institute is a part of the Clark Podiatry Center? We want to keep your child’s feet moving, too. During National Nutrition Month, we’re here to share a few ways to talk with your children about how their meal choices can affect their feet and ankles. 

Strong bones for a bright future

Eating a well-balanced diet with calcium and vitamin D is a big part of a child’s development of strong bones. As children are moving and growing, strengthening their foundation is a great way to set them up for success. Sports injuries may happen in the future, and strong bones help to prevent injuries. Drink a glass of milk with your child or enjoy cheese cubes for a snack. Also, encourage them to spend a healthy amount of time outside, as this is another way to absorb vitamin D.

Healthy foods for high energy

Sugary foods may seem enticing, but eventually, energy levels drop. This excess sugar isn’t a great way to maintain your energy, especially for young athletes. Avoid sugary drinks; instead, stay hydrated with clear fluids like water. Also, be sure to read the ingredients for snack bars and other energy drinks. Titles can be misleading.

Eat well now, reduce risks for later

While no one knows how their health will look in the future, there are ways to reduce risks for developing conditions like diabetes or heart disease. For children, this a great time to establish healthy food and exercise routines. From walking around the neighborhood on Saturday mornings to switching out a cookie with a fruit, model healthy habits now. Trust us — your children are watching.

The New Jersey’s Children’s Foot Health Institute is a part of Clark Podiatry Center and here to guide you through any childhood foot or ankle conditions that may arise during development. Make an appointment with Dr. Brandon A. Macy, a board-certified podiatrist. He is located at our Clark, New Jersey office and has the experience to guide you through any questions or concerns you may have. Call (732) 382-3470.

 

By Clark Podiatry Center
October 09, 2019
Category: Athletic Foot Care
Tags: exercise   stretching  

As a former athlete, it was always important to stretch before competing. Coaches stressed it and so did trainers to make sure muscles warmed up and to lessen the possibility we’d pull or strain them. Of course, being in good shape also helped, but stretching probably prevented a lot of unnecessary injuries. But what is a good stretch and how do we do it?

One thing we need to keep in mind is that stretching is meant to warm up or loosen the muscles which otherwise are tight from inactivity. Like many activities, pacing ourselves is a good idea. Pushing ourselves too far and too fast while stretching can result in an injury as well. A tight muscle can pull easily. Start out with slow repetitive stretches counting to five one thousand with each stretch, then back to your normal position for the same period of time, then back to stretching. This is called the stretch, hold and release method of stretching. Do not push too hard or bounce.

10 or 15 stretches should be good at first, but be careful how your muscles feel as you complete each stretch. If you feel pain, sharp pain - stop. If you feel soreness, that’s ok as it shows you are working the muscle. Do this for 5 to 10 minutes.

Basic muscles to stretch include:

  • Calf muscles – sitting with your legs extended, pull your toes back to you
  • Back muscles – with feet spread slightly apart while standing, bend over slowly at the waist and try to touch the floor with your palms
  • Hamstring muscle – while standing, put your foot on a chair with your leg outstretched and bend over slowly to your knee. Repeat for the other leg
  • Shoulder muscles – while standing, outstretch your arms and slowly roll them one at a time in a circular motion
  • Groin muscles – while standing with your legs wide apart, slowly shift your weight to one side and hold for 5 seconds, then to the other side. Slowly increase the distance with each stretch

Basic stretching exercises should be completed before every practice or game and then completed after to ‘wind down’ the muscle. Doing basic stretching exercises can help combat injuries making participating in sports much more fun.

If you have questions about stretching or are concerned about your feet, please make an appointment with us. Dr. Brandon A. Macy, who is associated with New Jersey Children's Foot Health Institute, will assess your feet and find the appropriate treatments to get you back to being active. Call Clark Podiatry at (732) 382-3470.

By Clark Podiatry Center
October 03, 2019
Category: Exercise

Walking is a basic human activity and has been for centuries. As we make our way to and from destinations, it is estimated that an average person takes 7,500 steps in a day, and if you live to the age of 80, you will likely take close to 216,000,000 steps. Considering this, keeping an eye on your foot health is very important.

Some of the benefits of walking include:

  • Burning calories – every mile walked you burn off 100 calories
  • Heart rate – walking increases the heart rate strengthening the heart muscle pumping blood to necessary parts of the body
  • Blood sugar – helps keep your blood sugar level stable
  • Cholesterol levels – works to reduce cholesterol levels
  • Improve circulation – pumping of blood increases the size of blood vessels
  • Mood – walking is also said to improve mood and may relieve some aspects of depression

Overall, walking is a very good activity, but if you haven’t done a lot, you need to see your doctor or podiatrist before you take up a regimen. Sudden physical exertion can also be a stressor if done too intensely depending on your overall physical condition.

Another thing a podiatrist can do is help you find the right shoe. Depending on your feet, you may need to have an orthotic to help you walk properly as some people have different ways of walking. Two different ways of walking include:

  • Pronator – have flat feet and roll their ankles inward. Pronators need a sturdier shoe
  • Supinator - have high arches and need shoes that provide cushioning for shock absorption

Not all shoes or footwear provide the same support, so choosing the right shoe or sneaker is very important for your foot health. Most running shoes provide good support but must be fit carefully to your feet. Measuring your feet at the end of the day is best because your foot is slightly swollen from walking all day and will allow you room for a comfortable fit.

Your podiatrist will also check for any issues that you have that need to be compensated for such as corns and calluses, bunions, hammertoe, heel spurs, or other.

If you have any questions about walking or have any other concerns about your feet, please make an appointment with us. Dr. Brandon A. Macy, who is associated with New Jersey Children's Foot Health Institute, will assess your feet and find the appropriate treatments to get you back to being active. Call Clark Podiatry at (732) 382-3470.

By Clark Podiatry Center
June 06, 2017
Category: Foot Care
Tags: Walking   exercise  

While it seems that the step count competitions are phasing out, maintaining an active lifestyle remains very relevant. With more and more studies revealing that a sedentary lifestyle is bad for your health, finding every excuse to incorporate more walking into your day is beneficial for you and your children.

We’ve compiled a list of easy and fun ways to add a few extra steps in your day-to-day routine. It will help to promote circulation, increase energy, burn a few more calories, and hopefully improve your mood too!

Morning Routine:

  • Put your phone/alarm across the room so that you have to get up and walk to it in order to turn if off. For added “fun”, get an alarm clock that rolls or flies away from you!
  • Not a morning person? Do a big stretch with your entire body before getting out of bed. Then do another one when you stand up. Then, wake yourself up while brushing your teeth. Softly step in place, being mindful not to stomp.
  • Instead of vocalizing to make sure other people in your family are awake, walk to their rooms and check in on them.
  • Live in an apartment? Unless you are super high up, try taking the stairs to get down to the street or garage level.

School/Work Routine:

  • If you can, walk or bike to work or school. If you take public transportation, think about getting off a stop earlier if the stops tend to be close together.
  • If you drive, park the car in a farther spot in the parking lot. It’s only about 30 seconds to a minute longer, but you definitely add more steps to your day.
  • If you have a desk job where you sit in front of a computer for most of the day, set a reminder to get up and walk around the office every 1 or 2 hours. You can also get up to fill your water cup or bottle and consequently, to use the bathroom that is farther away or up or down one floor. Take a walk to get lunch instead of going for the closest takeout spot.

Evening Routine:

  • Take a family walk (or walk the dog together) around the neighborhood after dinner, instead of watching TV. You can switch things up by biking or skating too.
  • Get some steps in while brushing your teeth again before bedtime.

It may be helpful to get an activity tracker to see just how much or how little activity you’re getting. Experiencing any kind of pain while trying to increase your steps? Make an appointment today at Clark Podiatry Center. Our board-certified podiatrist, Dr. Brandon Macy will assess your feet to find the best treatments or solutions for any problems. We are located in Clark, NJ and serve patients in all the surrounding Union County towns!

By Clark Podiatry Center
October 04, 2016
Category: Foot Care
Tags: dog walking   exercise  

How are you celebrating? In addition to walking your dog each day and giving them extra love, we at Clark Podiatry Center would like to suggest some of the following ways to spice up your week of walking your dog:

  • Explore a new walking path or trail – Does your walk usually consist of just going to the sidewalk in front of your building or house? Maybe it’s time you explore that nearby dog park that you’ve been meaning to check out. Or perhaps there is a walking trail that might make your walk more interesting.

  • Walk your dog during your lunch hour – If it’s possible, run home to give your dog a walk instead of hiring a dog walker. Not only will it be a special treat for your dog, you’ll also get the benefit of some lunchtime exercise and fresh air.

  • Head to a shelter and volunteer to walk a shelter dog – This is also an option for those who don’t even have a dog. Animal shelters have so many animals to take care of, so helping them out by taking out a shelter dog would be great for everyone involved! Dogs will get some loving that they deserve, and you and your own dog will be happy to have new company.

Benefits of walking (with your dog)

  • Many dog owners, while enjoying the company of dogs, do not give their pets enough exercise. Going outside for your dog to relieve itself is not enough activity to help your dog release energy. Taking the time to walk your dog for about 30 minutes a day will help your dog and YOU stay healthy and in shape.

  • Exercise can raise the levels of endorphins in your brain, which would help to combat depression and anxiety, and a change in your dog’s behavior too!

  • While walking on sidewalks and on a flat path is still beneficial, walking on a trail or uneven surface can allow for your feet and ankles to get more exercise. It’s a good way to stretch and strengthen your feet and ankles.

  • Take your children out with you (if you have them) for family bonding time. Your kids can learn to walk the dog and the whole family can get some fresh air and exercise!

Be sure to wear comfortable walking shoes and go to areas that are safe. If going out in the evening or night, make sure you have a reflective vest or clothing so that you are easily visible by cars or bikes. It also helps to have a reflective leash and/or collar for your shorter or smaller dog(s) as well, since they are often not easily noticeable in the dark.

Working out your feet and ankles is beneficial to your overall health. If you have any questions or concerns about walking or running with your pets, especially due to any injuries, make an appointment at our Clark, NJ office to consult with our board-certified podiatrist, Dr. Brandon Macy. We want to keep you walking.



Questions or Comments?
We encourage you to contact us whenever you have an interest or concern about our services.

Call Today 732-382-3470

1114 Raritan Road
Clark, NJ 07066

Podiatrist - Clark, Dr. Brandon Macy, 1114 Raritan Road, Clark NJ, 07066 732-382-3470