Stretching

Before beginning any exercise regimen, proper stretching is essential. 

If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.

Stretching exercises should take 5 to 10 minutes and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior) as well as the anterior muscles.

Some effective stretching exercises to prepare the foot and ankle for exercise include:

• The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
• The hamstring stretch. Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switch to the other leg.
• Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 10 seconds and repeat 10 times. Do not bounce.

Excessive tightness of the calf muscles can contribute to many foot and some knee problems. 

A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint. 

Calf muscle stretching is very useful in the prevention and treatment of many foot problems.  

Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("pigeon toed") and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don't bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row. 

If you have any questions regarding your feet, please don't hesitate to contact our Family Foot Care at 704-786-4482 or visit our website at http://www.familyfootcare.info/.

Flat Feet (over pronation)

Flat feet are a common condition of the foot structure.
In infants and toddlers, prior to walking, the longitudinal arch is not developed and flat feet are normal.
Most feet are flexible and an arch appears when children begin standing on their toes. The arch continues to develop throughout childhood, and by adulthood most people have developed normal arches.

Flat feet are generally associated with pronation, a leaning inward of the ankle bones toward the center line. Shoes of children who pronate, when placed side by side, will lean toward each other (after they have been worn long enough for the foot position to remodel their shape). 

Many people with flat feet do not experience pain or other problems. When pain in the foot, ankle, or lower leg does occur, especially in children, the feet should be evaluated.

Painful progressive flatfoot, otherwise known as tibialis posterior tendonitis or adult-acquired flatfoot, refers to inflammation of the tendon of the tibialis posterior. This condition arises when the tendon becomes inflamed, stretched, or torn. Left untreated, it may lead to severe disability and chronic pain.
People are predisposed to tibialis posterior tendonitis if they have flat feet or an abnormal attachment of the tendon to the bones in the midfoot.

Nonsteroidal anti-inflammatory medications, icing, physical therapy, supportive taping, bracing, and orthotics are common treatments for painful progressive flatfoot.
Note: Please consult your physician before taking any medications. In some cases, a surgery may need to be performed to repair a torn or damaged tendon and restore normal function.
In the most severe cases, surgery on the midfoot bones may be necessary to treat the associated flatfoot condition.

If you have any questions regarding your feet, please contact our Family Foot Care at 704-786-4482 or visit our website at http://www.familyfootcare.info/.

Basic Foot Care Guidelines

1. Don't ignore foot pain. It is not normal. If you experience any type of persistent pain in the foot or ankle, please contact our office.
2. Inspect your feet regularly. Pay attention to changes in color and temperature. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet may indicate Athlete's Foot. Any growth on the foot is not considered normal.
3. Wash your feet regularly, especially between the toes, and be sure to dry them completely.
4. Trim toenails straight across, but not too short. Be careful not to cut nails in corners or on the sides; this can lead to ingrown toenails. Persons with diabetes, poor circulation, or heart problems should not treat their own feet, because they are more prone to infection.
5. Make sure that your shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest, and replace worn out shoes as soon as possible.
6. Select and wear the right shoe for each sport or activity that you are engaged in (e.g., running shoes for running).
7. Alternate shoes—don't wear the same pair of shoes every day.
8. Avoid walking barefooted. Your feet will be more prone to injury and infection. At the beach or when wearing sandals always use sunblock on your feet.
9. Be cautious when using home remedies for foot ailments. Self-treatment may turn a minor problem into a major one.
10. If you are a diabetic, please contact our office and schedule a check-up at least once a year.

If you have any questions regarding your feet, please contact our Family Foot Care at 704-786-4482 or visit our website at http://www.familyfootcare.info/.


 

Your Feet with Diabetes

Your Feet with Diabetes - Proceed with Caution

Diabetes affects over 23.6 million Americans with an estimated 1.6 million new cases being diagnosed every year. Diabetes is a systemic disease that increases the risk of cardiovascular disease, stroke, kidney disease, and risk of limb amputation. In fact, the majority of non-traumatic amputations result from the complications of diabetes. If you have diabetes, regular visits to your primary care physician, as well as your podiatrist, is the key to preventing irreversible damage to your feet. Here are several tips specific to the patient with diabetes to help you take proper care of your feet:

1. Manage your diabetes-work with your doctors to ensure your blood glucose levels remain at an appropriate level at all times.

2. Examine your feet every day-take time to inspect your feet for blisters, bruises, or any discoloration. Make sure to check all aspects of the foot and use a mirror if necessary.

3. Get active-consult your doctors about appropriate ways to exercise. Maintaining a healthy weight is crucial in managing diabetes.

4. Avoid going barefoot-wear socks and shoes to avoid injuries to your feet. Even small cuts and scrapes can go unnoticed in diabetic patients, especially those who have neuropathy.

5. Get fitted for good shoes-several shoe companies offer a variety of styles of diabetic shoes that have seamless linings in them to reduce any irritation to your skin. People (especially women) will often wear shoes that are too small which can lead to a variety of foot-related problems. Our feet change as we age. Make sure to get fitted every time you go to buy a new pair of shoes.

6. Trim your toenail straight across with slightly rounded edges - this will help avoid ingrown toenails and prevent the nail from cutting into your skin which may cause infection.

7. Wash your feet daily-use lukewarm water and soap to wash your feet. Dry your feet off, and apply baby powder to keep the feet dry throughout the day. This will help prevent blisters.

8. See a podiatrist regularly-a podiatrist is a foot and ankle doctor who is specially trained in the diagnosis and treatment of all kinds of pathology (diseases) related to the foot. Diabetic foot care is one of the many aspects a podiatrist handles on a regular basis. Regular visits to a podiatrist significantly decreases the risk of foot-related complications in diabetic patients.

If you have any questions or concerns about your feet, please do not hesitate to contact our InStride Family Foot Care at 704-786-4482 or visit our website at http://www.familyfootcare.info/.