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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. 

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By Crofton Podiatry
November 19, 2018
Category: Foot Care
Tags: high heels   yoga   pedicure   nutritious food  

When you think about what you’re thankful for, you might list things like health, family, friends, a job, your dog, etc., etc. But have you thought about focusing your gratitude on your feet?

Sure, that sounds silly or weird, but let’s STEP BACK, and think about it.

Why would you thank your feet?

  • They take you where you want to go.
  • They stabilize you when you stand, ride a skateboard, or do yoga.
  • They help you reach those things that are high up.
  • They work hard to keep you active and healthy.
  • They allow you to operate certain machines like cars or sewing machines.
  • They give you tools of defense (if you learn how to kick properly!).

You use your feet every single day without a single thought. They just work and go and do. So in appreciation of your hard-working feet, why not try some of these ways to THANK your feet during this season of giving thanks:

  • T-Treat your feet to a safe and clean pedicure!
  • H-Help yourself to nutritious foods with calcium, vitamin D, and antioxidants!
  • A-Apply moisturizer when your feet get dry, especially as it gets colder.
  • N-Note any foot pain or changes and make an appointment to get treatment.
  • K-Kick back and relax – a partner massage or a foot massager machine.
  • S-Soak your feet in a warm bath - with Epsom salt and essential oils.

Additionally, you might want to replace some of your older shoes with newer, more comfortable shoes with supportive features. If you must wear high heels or tight shoes, bring comfortable shoes to change into as soon as you can. While you’re at it, get yourself some standing mats for in front of the sinks, stoves, and desks of your home. Wherever you stand for long periods of time, that’s where your feet will be happy to have some cushioning.

As you do your holiday shopping, travel, and spend time with loved ones, don’t forget to give your feet some TLC. The best thing you can do is to consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry if you notice anything wrong with your feet. Make an appointment by calling (410) 721-4505. Dr. Toll and his foot care team are dedicated to your foot health. Visit our Crofton, MD office, which also serves Gambrills, Odenton, and Bowie, MD.

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By Crofton Podiatry
June 20, 2018
Category: Foot Care Tips
Tags: Hammertoes   stiffness   yoga   pedicure   ingrown   ankles  

Now that it’s time for the toes to come out and play (in open-toed shoes), you may be thinking more about how they look. Do they need some toenail trimming? Thinking about how to best groom those toe hairs? Maybe you’re considering a pedicure?

You may also be wondering if your toes always looked like that. Are some of them looking a bit crooked or bent up more than you remember? Is a toenail becoming ingrown? After the cold season, your toes may need some extra love.

To start, if you notice any toe or feet problems, inspect them to see if there is any redness, pain, or inflammation. If you need some treatment, make an appointment with us at Crofton Podiatry so that you can find safe and effective remedies.

At home, we encourage you to try doing toe exercises, especially if you notice that your toes are becoming deformed. For example, if you begin to develop hammertoes, where your toes form an upside-down “V” shape, you may be able to counteract them from getting worse by doing some toe exercises. If you have stiffness in the big toe, you may also benefit from doing some toe exercises.

Try some of the following at home or at work when you have free moments:

  • Curl and spread your toes, holding at each position for a few seconds. This may feel weird the first few times you do it since you haven’t been using your toes in this way. Do at least 10 repetitions, for 3 sets.
  • Grab marbles or a small towel with your toes. Move it from left to right, release, and then pick it up again and move it back. Do this at least 10 times, with each foot.
  • Get up onto your tippy toes while sitting or standing. You can get the full benefit if you stand, but you can still get in a good stretch if you do this while sitting.
  • Write out letters with your big toes. Use your big toes and write out the alphabet in the air. Your ankles will benefit from this exercise too!
  • Stand in mountain and tree pose with your toes spread out. These yoga poses will help strengthen your toes while you learn to balance with your toes.

If you are worried about toe deformities, corns, calluses, or pain in the big toe, come to see our board-certified podiatrist, Dr. Brad Toll, at Crofton Podiatry. He can provide you with details to the proper exercises you should do for your toe issues. Call us today at (410) 721-4505 to make an appointment at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie, MD areas.

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By Crofton Podiatry
March 28, 2018
Category: Pregnant footcare
Tags: Orthotics   yoga   pregnancy   cycling  

With pregnancy comes a lot of DOs and DON’Ts. DO take prenatal vitamins! DON’T eat sushi! DO exercise, but DON’T do too much! What’s a pregnant mama to do?

At Crofton Podiatry, we know that it can get pretty confusing when it comes to maintaining a healthy pregnancy. We’ve collected some tips on what to expect when it comes to “pregnancy feet” as well as exercises you can do to stay active and relieve swelling.

What to Expect for your feet:

  • Pregnant women will most likely see swelling in the lower half of the body. As the body softens to prepare for expansion, it retains more water in the skin and bones. In addition, the growing baby takes up space, reducing the flow rate of blood and fluids back to the upper half of the body. 
  • Don’t be alarmed if your shoes do not fit, especially in the latter half of the day. Wear comfortable shoes during the day, taking breaks to sit and elevate the feet as often as you can.
  • Watch for signs of uneven swelling as this can indicate a clot, which needs immediate medical attention.

Exercises for your “pregnancy feet”:

  • It’s great for your body and your baby if you stay physically active throughout your pregnancy. Do not start or increase the amount you exercise, but if you have been physically active, continue this healthy habit.
  • Take walks – this can help you increase overall body circulation as your leg muscles and heart muscles pump blood and fluids up and around your body.
  • Water aerobics – this is one of the best ways to get full body exercise without the strain of carrying the full amount of the baby’s weight. It will reduce strain on your back as you exercises.
  • Foot exercises – Flex and point the feet, rotate the ankles and do some toe scrunches to get the feet active. You can do this while sitting on a chair, but even better if you can sit on the floor with your legs out in front of you and your hands on the floor behind you to support you.
  • Yoga – There are several poses that are safe to do while you are pregnant. If you are not sure, it’s best to go to a prenatal yoga class to get the benefits of stretching, strengthening, and balance poses to increase circulation and get your heart pumping a bit.
  • Cycling – This is a great low-impact cardiovascular exercise.
  • Dancing – Some mild dance aerobics classes are also good for you, as long as you don’t feel a strain in your legs or back.

We certainly encourage you to stay physically active, but only do what feels comfortable for you. If you notice excessive swelling or have problems in your feet or ankles, make an appointment by calling our office at (410) 721-4505 to consult with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. He can assess your feet and, if necessary, help you with custom orthotics during your pregnancy. Our podiatry team in Crofton, MD serves the surrounding areas of Gambrills, Odenton, and Bowie, MD.

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By Crofton Podiatry
March 24, 2017
Category: Foot Care Tips
Tags: yoga   push ups   exercise   ankle injury   foot injury  

The last thing we usually want to do after a foot or ankle injury is to be active and exercise. Or maybe there are some that would be itching to get back in the game. Regardless of what your attitude may be, it is important that you find ways to stay active and healthy. It will improve circulation and promote healing too.  

Your normal routine for exercise might include exercises that use your feet, so to help you stay on target, we’d like to suggest a few exercise alternatives that you can do when you have an injured foot or ankle. Consult your doctor to make sure that these exercises are okay for you to do.

Cardiovascular Workouts: Most people will think of running and the elliptical, but why not try swimming, rowing, and cycling (if the injury allows you to do so)? These exercises put minimal strain on the feet while working your heart out – literally!

Ab/Core Workouts: Many workouts involving your abs can be done on the floor, with no use of the feet. Crunches, “beach chairs”, hanging leg raises, and side-to-side oblique toe touches can all work out the core.

Upper Body Workouts: You can do many upper body workouts sitting with free weights and on workout machines. Work your biceps, triceps, and lats. You can also do pull ups – use a step stool to get up and down gently.

Lower Body Workouts: Use machines to do leg curls and leg extensions to exercise your quads and hamstrings without straining your feet or ankles.

Push Ups: Work on your push up game – if you only have one side injured, put it on top of the other foot while you do your push ups. You can also modify them by going on your knees instead of your feet.

Yoga: There are some yoga poses you can do that do not involve hardcore use of your feet or ankles. Practice some balancing poses (on the uninjured foot) and core strengthening poses.

It is important to remember that pain should not be a part of your workout. If any part of your body hurts or shifts to compensate for the injured foot, you may overstrain the uninjured leg. It is best to find another exercise instead.

Do you have an injury or need guidance on exercises you can do with your injury? Make an appointment with our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry by calling (410) 721-4505. Our team is ready to assist you at our Crofton, MD office, which also serves the surrounding Gambrills, Odenton, and Bowie areas.

 

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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