(410) 721-4505



2411 Crofton Lane, Suite 25
Crofton, MD 21114

Archive:

Tags

Posts for category: exercise

By Crofton Podiatry
February 18, 2019
Category: exercise
Tags: achilles tendonitis   stretching   yoga   exercise   injury  

Are you one of those people who easily roll your ankles? Or maybe you’ve been feeling some tightness in the Achilles tendon (Achilles tendonitis) since you started a more intense workout. Maybe you want to get stronger ankles to protect from injury in a contact sport.

There’s no bad reason or time to strengthen and continue strengthening your ankles. By increasing strength, flexibility, and balance in the ankles, you can protect yourself from injuries. What’s a great way to improve your ankle health? Yoga!

Here are some poses you can incorporate into your stretching and strengthening routines (or just while you watch TV!):

[Please note: if this is your first time doing yoga, it’s best to find a teacher who can help you correctly practice these poses. For those who have practiced yoga, take your time with these poses and never put yourself in a position of pain to realize these poses.]

  • Lotus – Sit cross-legged. The ultimate goal of lotus is to sit cross-legged, but with the ankles over the thighs, with the soles of the feet facing upward. Work your way up to that, first starting with a comfortable cross-legged position, then bringing one leg up and over, and then eventually, the other leg crossed over as well.
  • Downward-facing dog – Get all your hands and knees, then push your butt up and back so that you end up on your hands and feet. Your head comes down between your straight arms, so that your arms are near your biceps. You should feel a stretch in your arms, shoulders, and down the back of your legs. Try to press down with each heel, further stretching the backs of your ankles.
  • Warrior poses – Warrior 1 and 2 are both great for ankle flexibility and strength because your back foot is turned at an angle. As you lunge to get into the position, your back feet are stretching the ankles. Be sure to do each pose on each foot.
  • Tree pose – This balancing act is a sure fire way to get your ankles to balance and strengthen. Try the variations as your balance improves.
  • Garland pose – This low squatting position is not comfortable for everyone, but it’s one you can work toward. You might start squatting on tip toes, but work your way to having your heels touch the ground to work strength and balance.
  • Hero pose – As you sit in this pose, the tops of your ankles are being stretched out. Breathe and allow them to release the tension in your soft tissues in your feet, ankles, and shins.

If you have any issues with some of these poses, or notice pain while trying any exercise, make an appointment with our board-certified podiatrist, Dr. Brad Toll. He will assess your feet and find the appropriate treatments to get you back to being active. Call Crofton Podiatry at (410) 721-4505, which provides services to Crofton, Gambrills, Odenton, and Bowie, MD areas. 

By Crofton Podiatry
October 24, 2018
Category: exercise
Tags: swelling   Gout   stretch   walking   orthotic   comfortable shoes   obesity  

It’s easier than ever to lead a sedentary lifestyle. Most people work at a job where they sit for most of the day, the latest movies are readily accessible without even leaving the comfort of your home, and there are even robots that will vacuum the house for you! Yes, it’s convenient, but is it also making us less healthy?

If you feel that you have begun to lead a more sedentary lifestyle, it may be time to reassess how much time you spend engaging in physical activity. One easy way to do this is to incorporate a brisk walk into your day, on the treadmill or around your block. You can use this time to clear your head, meditate, talk to a friend, or listen to an audiobook. Plus, your body will thank you!

Benefits of Walking for Overall Health

  • Walking can help you manage your weight. You can power walk or walk for longer periods with inclines to help you burn more calories for weight maintenance or weight loss. Maintaining a healthy weight can reduce the risk of developing other health problems.
  • It can improve your mood and help you de-stress. Take meaningful and controlled strides to help you feel grounded.
  • Strengthen your bones and muscles; engage your tendons and ligaments; get your blood pumping.
  • Reduce the risk of cardiovascular disease and high blood pressure by exercising your heart.

Benefits of Walking for Foot Health

  • Strengthen the bones and muscles of the feet and ankles.
  • Increase flexibility and stability in the muscles, tendons, and ligaments.
  • A healthy weight can reduce the risk of obesity, which can put a lot of strain on the feet and ankles.
  • Increase circulation and reduce swelling. (For those who have gout attacks in the joints of the feet, walking encourages circulation, which can help reduce the pain due to uric acid build up.)

Tips for enjoying your walks:

  • Make sure to wear comfortable and supportive shoes, with socks! If you need extra support, our podiatrist can assess your orthotic needs.
  • Warm up and loosen up stiff muscles before you set out on a brisk walk.
  • Stretch after each walk to cool down and encourage muscle recovery.
  • Start slow, but challenge yourself to gradually take slightly faster walks.

If you notice pain or a problem with sensation when you walk, our board-certified podiatrist, Dr. Brad Toll, can properly assess your foot and ankle problems. Make an appointment today at Crofton Podiatry by calling (410) 721-4505 or contacting us online!  Dr. Toll and his dedicated staff look forward to serving you at our Crofton, MD office, which also serves Gambrills, Odenton, and Bowie areas.




Call Today (410) 721-4505

2411 Crofton Lane, Suite 25
Crofton, MD 21114

Podiatrist - Crofton, Crofton Podiatry, 2411 Crofton Lane, Suite 25, Crofton MD, 21114 (410) 721-4505