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Foot Notes

Posts for tag: stretch

By Clark Podiatry Center
November 27, 2018
Category: Exercise
Tags: swelling   stretch   compression socks  

Got a long flight coming up? Got kids going with you? You might prepare for it by testing out neck pillows, noise-canceling headphones, and maybe some eye masks. But what will you do to make the flight more comfortable for the feet?

Here are some foot-related items you could test out:

  • Compression socks - to promote circulation and reduce swelling.
  • Disposable slippers or flip-flops – Unless you’re used to it, you might not want to be seated with your shoes on the whole flight, which could be 10+ hours. (Hint: ask your airline if they will give you disposable slippers!).
  • Footrest or hammock – there are a few products out there for people who want to rest their feet higher than the floor. Many folks with short legs (like your children) might be more comfortable if they can prop their feet up.

More importantly, however, you and your children should try to keep your feet active as much as possible throughout the flight. Why? That’s because the long period of inactivity (in an upright position) can cause your feet to be uncomfortable due to low circulation. When you do get up, your feet might not fit as comfortably into your shoes, and you might even feel some numbness or tingling. In rare cases, it can also lead to blood clots, especially if you are prone to them.

Here are some of the foot-related activities you can do on a long haul flight.

  • Drink a lot of water and go to the bathroom. Hydration is helpful for circulation. It also makes you want to go to the bathroom more, which gets you up and out of your seat more. Make sure you have your children drink water every time you do.
  • Gone to the bathroom? Great! Use it as an excuse to spread and stretch. Walk up and down the aisle and get moving!
  • Draw circles with your toes. Rotate at the ankle and make them larger or smaller as you go. It will also help you with some stretching, pointing and flexing your feet.
  • Scrunch your toes, hold, and then spread them wide, hold. This exercise will wake up many tendons and ligaments in your feet and engage the whole foot!
  • Try some toeholds if you have space. While sitting, trying bringing your knees up (engaging your abs) so that you can reach your feet. Gently pull your toes back and stretch the plantar fascia and your Achilles tendon.
  • Finally, conduct an orchestra with your feet. It’s a great movement for your feet and ankles.

Which of these exercises were you and your children able to do? If you noticed any pain or problems with your feet while doing these movements on board, come to see our board-certified podiatrist, Dr. Brandon Macy. He can assess your feet, and find a solution to treat your pain. Come to see him at Clark Podiatry Center. Make an appointment at our Clark, NJ office so we can keep you walking. 

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By Clark Podiatry Center
March 28, 2018
Category: Running

If you’re an experienced runner or jog on a daily basis, you know that the worst situation is when you’ve got chronic foot pain or an ankle injury. Not only do you feel pain, you might also have to stop your running routine completely to allow for healing.

So to help you prevent this scenario from happening, we’ve got some tips about foot care for all of you who get that daily “runner’s high”:

  • Always warm up. Start slow to be sure that the soft tissues in your body are not feeling tight. The more time you allow yourself to get warm, the less likely the chance that you’ll strain tendons, ligaments, and muscles that weren’t ready to go.
  • Stretch. Some people like to do this step before a run, as part of warming up; others like to do it after the running session as part of a cool down. Whichever camp you’re in, remember to stretch your muscles to give them a chance to rebuild and stay loose before/after a tough or long running session.
  • Strength train. It may not feel necessary, but building muscles to be strong and resilient can help prevent problems like joint pain and overuse injuries, like plantar fasciitis.
  • Training. Be sure to practice, especially if you’re planning on participating in a running event, like a marathon. Training beforehand lessens the chances that you will encounter problems in your feet and ankles during a long-distance run. Increase your time and speed slowly over time, to prevent sudden soft tissue problems like Achilles tendonitis.
  • Proper foot hygiene. One of the most important tips for runners (and everyone else) is to make sure to wash the feet each day with soap and warm water. This will help reduce risks of a bacterial, viral, or fungal infection, which in turn, can also cause foot and shoe odor.
  • Choose the right shoes. If you’re not sure if your shoes are right for you, turn to an experienced runner to ask for advice. You’ll want maximum cushioning in the soles to reduce the impact on your bones and joints, as well as a snug fit and good arch and heel support. Depending on how often you run, sneakers may need to be replaced as often as every 3 months! Also, always wear socks!
  • Add orthotics if needed. Not all feet are created equal, so shoes won’t fit each person the same way. For those with any chronic issues, you can use over-the-counter orthotic inserts or get some custom made by our podiatrist.
  • Rest if injured. Finally, it’s most important to give yourself time to rest – especially if you are injured. Going back to running too quickly can cause a stress fracture to get worse.

Follow these tips to prevent common injuries or muscle strains, including: blisters, corns, calluses, Athlete's Foot, Achilles tendonitis, plantar fasciitis, shin splints, stress fractures, metatarsalgia, and Morton’s neuroma. If you have an injury from running, don’t hesitate to call us to find relief! Make an appointment to see our board-certified podiatrist, Brandon Macy, DPM at Clark Podiatry Center. He can assess your feet and the best treatment options to get you back to pounding the pavement. Come see him at our Clark, NJ office, which serves the surrounding Union County areas.

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By Clark Podiatry Center
January 24, 2018
Category: Heel pain

Our last blog post was about how problems regarding inflammation of the Achilles tendon, called Achilles Tendonitis, come about. For those who experience symptoms of pain from Achilles tendonitis, we’ve got your back (of the heel)!  Read on for options for treatment, as well as means of prevention.

Ways to treat symptoms of pain and inflammation:

  • A foot and ankle massage can relieve tightness and painful symptoms. You can use a bottle or foam roller for massaging the lower calf.
  • Apply a cold compress or ice to the area for very painful moments.
  • NSAIDs (non-steroidal anti-inflammatory drugs), such as Ibuprofen or naproxen can mitigate pain and swelling.
  • Physical Therapy, including stretching and strengthening exercises, can help to prevent worsening issues, such as small tears or ruptures.
  • Over-the-counter or custom orthotics can provide support to weakened ankles. It can also prevent worsening symptoms due to excessive strain.
  • Wear a boot to restrict further movement and therefore, irritation to the tendon.
  • Extracorporeal shockwave therapy (ESWT) is a non-invasive therapy for Achilles tendonitis.

However, the best way to deal with Achilles tendonitis is to prevent symptoms in the first place. Here are some ways to prevent symptoms:

  • Stretch the calf muscles in the morning and evening, and before and after a workout.
  • Strengthen the calf muscles to reduce strain on the back of the heels.
  • Use cushioned shoes when participating in high impact sports and activities. When weightlifting, use shoes with a small raised heel and heel cups to stabilize the feet.
  • Take it easy when increasing your intensity or volume of your workout because going too fast too hard can cause an Achilles injury.

If home treatments have not helped and there are no other options, surgery may be required. To figure out your best treatment option is to make an appointment to see our board-certified podiatrist, Dr. Brandon Macy at Clark Podiatry Center. He can assess your feet and give them the treatment or orthotic support they need. Come see him at our Clark, NJ office.

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By Clark Podiatry Center
November 30, 2017
Category: Foot Care
Tags: stretch   stretching   injury   right footwear   fits well  

When the leaves change color and begin to fall, it can really make you feel like fall is here. Seasonal flavors arrive, the scenery changes from green to golden, and the rake that’s been sitting in the garage or shed comes out to play. For some, it’s a chore that sometimes seems never-ending, especially when new leaves fall in the place where you just tidied up. For others, it’s an opportunity to get the family involved, ending in a joy-filled jump into the leaf pile.

Whether you or your teenager has this chore on the list, we have a few safety tips to keep you uninjured while raking leaves:

  • Depending on how big your yard is, raking can become a strenuous activity. Start by warming up your body with stretching, twisting, and bending. It will prevent back injuries, which can often happen in activities involving raking. If your yard is very big, tackle them in sections, resting in between sections.
  • The best way to prevent injury is to keep a good posture. The temptation may be to hunch or bend over while you work so that the rake can move back and forth more quickly. However, this can put a major strain on your neck, back, knees, and ankles.
  • Be sure to keep an eye out for small children. They should not be around when you are raking, since they can get injured in a slippery spot, or from the rake.
  • After you finish piling up the leaves, stretch and cool down. You may be tempted to jump in the pile, or have your children jump in, but there are a few things to consider: small animal or insects that may have joined the pile, as well as the cushioning of the pile of leaves. You don’t want to end up with an animal bite, ticks, or injury from this activity (not to mention, you’ll have to tidy them up again).

Most importantly (from a podiatric standpoint), be sure to wear the right footwear that fits well. If you’re raking after some rainfall, the leaves and grass underneath can be wet, making it slippery. While you’re working, you’ll need a firm holding on the ground to pull the maximum amount of leaves in the direction you want. If you lean forward and slip, you may not be able to catch yourself and end up with an injury. Wear shoes with lots of grip on the outer sole, waterproof material, and good arch and heel support so that your feet do not have to work overtime to support you as you rake.

Have an injury from doing yard work? Need some more support in your shoes? Our board-certified podiatrist, Dr. Brandon Macy can assess your feet and give them the treatment or orthotic support they need. Come see him at Clark Podiatry Center. Make an appointment to see us today at our Clark, NJ office.

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By Clark Podiatry Center
August 01, 2017
Tags: sprains   stretch   weak ankles  

Some people naturally have weak ankles, which makes them more prone to getting an injury. From strains and sprains to broken bones, an ankle injury can be immobilizing, and worse, it can be recurring. An injured ankle tends to get re-injured more easily.

The best way to care for and prevent ankle problems is to be proactive. Strengthen your ankles and condition them to be flexible and resilient. Listed below are some exercises you can do to strengthen your ankles – whether they are weak or not! (Remember to stretch before you workout)

  • Flexing and Pointing the toes: You can do this while you’re watching TV! While sitting, raise your feet off the ground and flex and hold, then point and hold your feet. Try holding for at least 3-5 seconds for each rep, and do at least 10 reps.  
    +1: Use an elastic exercise band to increase resistance during your points.
  • Floating Foot Circles: This is also something you can do while watching TV! Lift your feet from the ground and make circles with them, rotating at the ankle joint. Go slow and steady, feeling the struggle and stretch.
  • Circle Sways: Standing with your feet together, try to lean forward, side, back, and other side, making a circle. It should take your feet, ankles, knees, and quadriceps muscles to balance you.
  • One-legged squats: This is not easy, so try holding a pole or ballet barre. Bend one leg and to allow you to squat with one leg, as low as you can without falling over. Do about 10 reps and repeat with the other leg.
  • Heel-Toe Walking: Try walking across the room on your tiptoes. Then walk back while balancing on your heels only.
    +1: Try standing with feet hip distance apart. Rock your feet so that you go from tip to standing on heels, while maintaining balance and steadiness in the rest of your body.

Worried about unstable, weak ankles? Do you twist or sprain your ankles often? Come see our board-certified podiatrist, Dr. Brandon Macy. Make an appointment today at The New Jersey Children's Foot Heath Institute at Clark Podiatry Center to have your feet assessed and treated with care. We are located in Clark, NJ and serve patients in all the surrounding Union County towns! We keep you walking!

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