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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 28, 2016
Category: Foot Care Tips
Tags: stretching   massaging   moisturize  

We’re ready for you, 2017! The new year usually encourages us to get our New Year’s Resolutions started. New Year = New Beginnings! There’s no better time, actually, to put your best foot forward – actually, both feet forward. Yes, we mean taking better care of your feet so that you can feel better overall.

So what are some resolutions you can make to get your feet happy?

  • Learn more about your feet by reading some of our other blog posts. This includes proper hygiene, looking for signs of diseases, and tending to foot pain sooner, rather than later.
  • Stretch and massage your feet regularly, especially if you are on your feet all day. Yoga is a great way to see how your feet are doing in terms of balance, strength, and flexibility. Any pain during an activity like yoga will give you better insight as to any foot issues you may have.
  • Keep you body moving. Increase your step count. Begin a jogging/running routine. Get on that stationary or road bike. If you received a pedometer or activity tracker as a gift for the holidays, it is time to put it to use! Get your circulation going to reduce risk of edema and increase blood flow to get necessary nutrients from the top of your head to the tips of your toes.
  • If you are beginning a new workout regimen such as running or weightlifting, make sure you take necessary precautions to keep your body safe from injury. Find the right shoes, always warm up, dress appropriately for the weather, and set reasonable goals to keep you motivated! Consult a doctor if you have pain or other issues before you begin.
  • Wear shoes that are supportive and comfortable. Start listening to your body – function over fashion for long term foot and ankle health!
  • Hydrate and moisturize your feet, especially during the dry winter weather.
  • Have foot pain or diseases that you can’t shake off? Make your annual appointment with your favorite podiatrist!

In fact, make an appointment today! Our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry is eager to greet you in the New Year. For all of you living in the Crofton, MD and the surrounding Gambrills, Odenton, and Bowie areas, call today at (410) 721-4505. Happy New Year and Cheers to happy feet!

By Crofton Podiatry
November 22, 2016
Category: Events
Tags: running   hydration   stretching   eating healthy  

Did you sign up for a Thanksgiving Day race? It’s a perfect pre-Thanksgiving meal activity to stay in shape and run/walk for a good cause. The gathering of loved ones and delicious foods are hard to stay away from, so what better way to “earn” your delicious meal than to exercise for a good cause?

Our team at Crofton Podiatry wants you to stay safe during this Thanksgiving Day event. The following are tips to prevent injury during your race:

  • Train: Especially if this is your first race, make sure that you practice walking or running long distances. Turkey Trots can be as short as 1K or as long as a 10K. Make sure that you increase your distance little by little until Thanksgiving Day comes. Most importantly, it will help you determine if your body is ready for a race. Look for any pain or discomfort to address before the race day.
  • Hydration: Before, during, and after the race, it is important to keep hydrated to make sure that you do not faint or have issues due to dehydration.
  • Break in sneakers and clothing: Whatever you plan to wear during the race, make sure you wear it a few times beforehand to make sure they don’t cause chafing or blisters. Sneakers should be comfortable, supportive, and durable. Clothing should not make you overheat while running.
  • Stretch: Before and after the race, stretching can help prevent injury and reduce soreness.
  • Eat healthy food: Junk foods will not give you good energy to help you do your best on race day. Eat a good variety of healthy foods, especially to keep you sustained during the race.

The most important part is to listen to your body. If you feel any pain or dizziness while training or even during the actual race, slow down. Do not push through or you will risk a more severe injury that will require more complex treatment. If you notice any pain or discomfort, come see our board-certified podiatrist, Dr. Brad Toll at our Crofton, MD office. Call us at (410) 721-4505 to make an appointment. Our team will be happy to help you get to the finish line – and your well-deserved Thanksgiving meal!

 




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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