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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
December 26, 2018
Category: Foot health
Tags: corns   calluses   injury   orthotic   fungal   walks   hike   climbs   toes  

What are your New Year’s Resolutions? Thinking about getting into shape, saving the environment, traveling more or finally breaking that bad smoking habit?

Whatever your resolution may be, there’s a good chance that your feet can help! Your feet can:

  • Help you reduce your carbon footprint by taking you to work via public transportation, walking, and/or biking!
  • Level up your ranking in the step contests you have with your friends or family.
  • Make you stronger, more stable or more flexible by supporting your new gym or workout habits.
  • Get you to new places via long walks, hikes, or climbs.
  • Take your mind off your habit by engaging in other activities, like exercise, a new hobby, time with friends or a nice relaxing massage.                                 

So how can you help your feet to help YOU?

  • Remember to take good care of your feet. Wash them daily, moisturize during dry winter months, and treat any foot issues like corns and calluses or fungal disease.
  • Keep to providing good nutrition for your feet.
  • Stretch and exercise your toes, feet, and ankles. Even if you have an injury, you can find ways to stay active to improve circulation and healing.
  • Wear supportive shoes with orthotic insoles if needed. It’s okay to part ways with your old favorite shoes – they’re not doing you any more good if they are causing you foot pain!
  • Treat your feet! Get a pedicure or foot massage (DIY or at a professional location) to relax any tension your feet may be carrying. This way they’ll feel ready for whatever task(s) they need to perform the next day!

Whether you realize it or not, as long as your feet are mostly healthy, they are always ready and willing to help you out. So why would you wait to take care of them? Start now so that you won’t have problems with them in the future.

Make an appointment with our board-certified podiatrist, Dr. Brad Toll to help you keep your feet healthy in the New Year. Call Crofton Podiatry at (410) 721-4505, which provides services to Crofton, Gambrills, Odenton, and Bowie, MD areas.

By Crofton Podiatry
August 15, 2018
Category: Arthritis
Tags: swelling   Gout   shoes   injury  

Gout can be a very debilitating condition to have. It can affect your daily life and require you to make many changes to your lifestyle. This form of arthritis is caused by a buildup of uric acid in your joints. It commonly affects your feet, especially your big toe joint. However, it can also affect other joints like the ankles and knees as well.

Following several painful bouts of gout, you may notice a pattern to when they arise. Participating in some activities or eating certain foods can put you at higher risk of experiencing a gout attack:

  • Eating foods that are high in purines (seafood, alcohols) and other inflammatory foods, such as those with a lot of refined sugar (sugary drinks)
  • Drinking excess alcohol
  • Not drinking enough water (dehydration)
  • Taking certain medications that cause a flare-up as a side effect
  • Being sick (including hospitalization, surgery, kidney disease)
  • Wearing poorly-fitting and unsupportive shoes (shoes that aggravate the affected joints can trigger an attack)
  • Jumping or other high-impact activity, injury (impact or trauma to the affected joint can cause a bout of gout)

You may also learn to recognize the symptoms of an oncoming bout of gout, including but not limited to:

  • Feeling: burning, tingling, pain, stiffness, and/or soreness in the joints
  • Seeing: redness and swelling

Do your best to avoid increasing the risk of a gout attack. However, if you have indulged a bit, you may want to take steps to reduce your chance of a prolonged and painful attack. This is especially the case for those who experience gout without warning, even being woken up by sudden painful gout attacks.

When you feel a bout of gout about to happen, or if you want to reduce the risk of gout attacks, try some of the following:

  • Hydrate! Drink lots and lots of water to assist you in flushing out excess uric acid.
  • Exercise! If symptoms have not fully set in, but you feel an attack coming on, you’ll want to keep moving (walk around) in order to promote circulation. It will help you prevent large uric acid buildup. However, if symptoms have set in and you are in pain, it’s best to rest.
  • Rest! If you’re already in pain, sit and elevate your feet. An excess strain on painful joints will worsen the gout attack.
  • Use ice packs or cold compresses and/or take NSAIDs (non-steroidal anti-inflammatory drugs) to reduce inflammation and pain.

Once you’ve been diagnosed with gout, you should keep up with a healthy lifestyle and diet. Keep up with your medications to reduce your chance of a gout attack. However, if you need additional assistance with foot care for gout, make an appointment at our Crofton, MD office to see our board-certified podiatrist, Dr. Brad Toll. At Crofton Podiatry, we will use the latest treatment options to assess and take care of your foot and ankle care needs. Contact our dedicated team at our Crofton, MD office, which also serves the surrounding areas of Gambrills, Odenton, and Bowie, MD.

 

By Crofton Podiatry
August 08, 2018
Category: Foot health
Tags: swelling   Athlete's Foot   Gout   Orthotics   Diabetes   surgery   pain   arthritis   injury   psoriasis   fungal   ingrown   cracked heels  

There are some obvious times to visit a foot doctor:

  1. Foot injury – A podiatrist can help you find the best way to take care of foot injuries, with anything from orthotics to surgery.
  2. Ankle injury – Yep! Podiatrists also take care of ankle issues.
  3. Foot and ankle pain – If you suddenly notice pain or have ongoing pain that doesn’t seem to get better with time or at-home treatment, our podiatry team will help you figure out what’s going on.podiatrist

Beyond the more obvious reasons for visiting a podiatrist, some other very important times to call our office for foot health care are:

  1. Annual foot examinations – Some foot and ankle issues can arise with subtle symptoms. Catching a problem early can allow for a simpler intervention. Additionally, since a foot doctor is a fully-licensed medical professional, they can help diagnose other problems that may present symptoms affecting the feet. In fact, some patients learn about their diabetes after coming for a foot problem checkup.
  2. Conditions or diseases like arthritis, gout, or diabetes – Speaking of diabetes, folks with certain diseases can develop side effects that affect the feet. A podiatrist can help you manage symptoms like pain or numbness.
  3. Swelling or numbness – If you have swelling or numbness that is unexplained or persists for a long time, come in to check for underlying conditions.
  4. New deformities or changes in skin – Sometimes changes in the feet go unnoticed compared to changes in other parts of the body. That’s why it’s important to check the feet often for any changes that might need treatment. Additionally, severely dry, cracked heels, as well as other conditions like Athlete’s foot or psoriasis may require podiatrist help for treatment.
  5. Ingrown or fungal toenails – Most times, moderate to severe cases of ingrown or fungal toenails requires the attention of a podiatrist. Trying to treat these toenail conditions at home may be fruitless or even more harmful (e.g. trying to pry out ingrown toenails can lead to infection).

As you can see, there are many reasons why you might want to make an appointment at our Crofton, MD office to see our board-certified podiatrist, Dr. Brad Toll. At Crofton Podiatry, we will use the latest treatment options to assess and take care of your foot and ankle care needs. Please contact us and visit our podiatry team at our Crofton, MD office, which also serves the surrounding areas of Gambrills, Odenton, and Bowie, MD.

 

By Crofton Podiatry
November 30, 2017
Category: Feet Protection
Tags: fracture   injury   nutrition   physical activity  

Did you know that osteoporosis can affect people as early as 50 years old? Did you know that it tends to affect women more than men? Did you know that it can affect bones in all parts of the body? And did you know that you can do something about it now?

Well now you know.

Depending on diet, exercise, hereditary traits, smoking habits, and hormonal changes, osteoporosis can have different ages of onset. The bones in your body slowly begin to lose more calcium than it absorbs, and at some point, can become so weak and brittle that the smallest injuries can lead to fractures or completely broken bones (think broken hips from a fall). Oftentimes, there are no obvious and easily detectable signs of osteoporosis. That’s why some patients get diagnosed with osteoporosis only after they experience a fracture in their feet from a seemingly harmless activity or injury. Don’t forget, your feet have 26 bones each, and have to carry your whole body around all the time.

While there are treatments available, your risk of fracture and broken bones is still going to be higher than if you hadn’t developed osteoporosis in the first place. That’s why it’s important to take steps to prevent weakening bones, sooner rather than later.

It starts with nutrition. Post Thanksgiving feast and before New Year’s celebrations  may be a good time to think about your daily food habits. In particular, are you incorporating enough sources of calcium and getting enough sunshine for vitamin D? You need the vitamin D to absorb calcium into your bones. Additionally, you may want to re-evaluate a diet that is high in salt (including processed foods and TV dinners), soda drinks with phosphoric acid (which replaces the calcium in our bones), and excessive amounts of caffeine.

It’s important to strength train. While you may already know that regular physical activity is important for maintaining a healthy lifestyle, your bones will benefit even more if you incorporate strength-training exercises. It helps to solidify your bones for higher density (which means it’s less porous, and less likely to crack).

Does osteoporosis run in your family? Are you worried about your foot health? Consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Make an appointment by calling (410) 721-4505 to receive a thorough assessment. Our dedicated team is ready to help you at our Crofton, MD office, which also serves the surrounding areas in Gambrills, Odenton, and Bowie, MD.




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2411 Crofton Lane, Suite 25
Crofton, MD 21114

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