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2411 Crofton Lane, Suite 25
Crofton, MD 21114

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By Crofton Podiatry
November 06, 2018
Category: foot exercises
Tags: walking   toe exercise  

The shortest days of the year are approaching, and you can definitely feel it. If you’re one of the many folks who have long commutes, there’s a good chance that you leave for work in the dark and you get back home in the dark.

This might lead to a lower likelihood of going outside to get a few more steps into your day. The dark and cold of the night might make you want to stay indoors. Instead of taking the long route home, you might opt for the quickest and most direct path.

So how can you find ways to include more physical activity in your day? How about you do it while at work? Try some of the following exercises, depending on what your workspace allows:

  • Foot circles: Raise one or both feet and make circles with your feet, rotating at your ankles. If you raise both feet high enough, you might even get an abdominal workout!
  • Point and Flex: Raise one or both feet and spend 5 seconds each, pointing and flexing. Add a toe exercise by spreading the toes when you flex the feet.
  • Squats: If you have a private or semi-private cubicle (or maybe even if you don’t!), set a goal of how many squats you want to do in a day. Maybe just 50 or 100. Then take quick breaks to do 10 at a time. It’s a quick and easy way to prevent from sitting too long. Be sure to plant your heels down firmly to do them properly.
  • Air Chair: As you write an email or chat, challenge yourself to do an air chair for the duration of your message.
  • Heel raises: If you have a sit/stand desk, do some heel raises as you work or during quick breaks. You can also do some tip-toe walking when you go to the water station to hydrate.
  • Walking or climbing breaks: If your lunch is an hour, try spending some of that time walking outside or climbing stairs. Additionally, challenge yourself to take stairs if you have meetings with coworkers on a different floor.

You can do these exercises as often or as little as you want. If you tend to forget the time as you work, set an alarm every 30 min to an hour to make some part of your body move. Get up to get water, go to the bathroom, or take some deep breaths while stretching.

If you notice any pain or discomfort while doing these exercises, make an appointment at Crofton Podiatry with our board-certified podiatrist, Dr. Brad Toll. We use the latest treatment options to take care of all of your foot and ankle care needs. Our podiatry team at our serves the Crofton, MD area as well as the surrounding areas of Gambrills, Odenton, and Bowie.

By Crofton Podiatry
October 30, 2018
Category: Feet Safety

What do you usually like to do on Halloween? Trick or Treat with family? Party with friends? Visit a Haunted House? Whatever your plans are, in order to have a fun night on the town, make sure that you take precautions to stay safe! You’ll want to pay a little extra attention to keeping your feet safe since you’ll probably be on them the whole time.

Here are a few tips and tricks for a safe and happy Halloween night!

  • Make sure to wear comfortable and supportive shoes, with socks! The weather has gotten pretty cold, so stick to closed-toed shoes. You don’t want to come back to numb or frozen toes! If your shoes need to be part of your costume, find creative ways to dress up your shoes or cover them. 
  • Avoid high heels. Sure, an alluring costume might call for a great pair of stilettos or knee-high boots, but there are plenty of fashionable shoes available that do not have heels that are higher than 2 inches. It would be a bummer to have to end the night early because your feet are aching.
  • Does your costume involve a long garment or dress? Be sure that it’s not so long that you’ll trip over it. 
  • Plan out a safe route, avoiding dimly lit areas. If you can’t see where you’re going, you might trip on some debris, the curb, or uneven sidewalks. You might end up with a twisted or sprained ankle.
  • If possible, incorporate some reflective tape into your costume or the back of your shoes. Be careful of bikes or cars speeding by – especially since electric and hybrid cars have become so silent lately.

If you have noticed that a particular part of your feet are tired, even though you didn’t wear high heels or narrow shoes, you may need extra special support for your feet. Our podiatrist can assess your orthotic needs.

Come see our board-certified podiatrist, Dr. Brad Toll, who can properly assess your foot or ankle problems. Make an appointment today at Crofton Podiatry by calling (410) 721-4505. Dr. Toll and his staff are ready to improve your foot health at our Crofton, MD office, which also serves the Gambrills, Odenton, and Bowie 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.

By Crofton Podiatry
October 16, 2018
Category: Foot fractures
Tags: swelling   fractures   RICE method   ankles  

Did you know? Not all broken bones need surgery and a cast! In the feet and ankles, you can experience all types of fractures. Chronic pressure on the foot can cause small stress fractures, while traumatic injury from a bad fall or car accident can cause a severely broken bone that even pierces the skin. Ouch!

Because even the smallest broken bone can cause you immense pain, it’s best to get prompt treatment. If you suspect that you have a fracture in your foot or ankle, it’s important to come and have our podiatrist assess the injury. Medical imaging like X-rays or a bone scan can be used to properly diagnose even the smallest fractures.

After a diagnosis, our podiatrist might suggest one of the following solutions:

Four Treatments

  1. RICE method. Rest, Ice, Compression, Elevation. For small hairline stress fractures, you may just need to stay off the foot and rest. Small fractures can cause immense pain, redness, and swelling. Try ice packs, compression wraps, and elevating the feet when you’re sitting to keep symptoms at a minimum.
  2. Resetting displaced bones. When an injury causes the broken bones to be misaligned, our podiatrist needs to put them in the proper place so that they can heal.
  3. Immobilizing the feet and ankles. If bones are broken to a bigger extent, you might need to keep the feet or ankles from moving so that the bones do not move out of place. A brace, boot, splint, or hard cast can help support the foot and keep it from moving out of place so that the bones can fuse back together.
  4. Surgically setting bones. Your feet or ankle might need metal pins, screws, and/or plates to keep the bones in place while they heal. This is especially the case if the bones shatter in multiple places. An immobilizing brace or cast is usually used in conjunction.

However severe the fracture, our board-certified podiatrist, Dr. Brad Toll, can properly assess and diagnose your painful foot and ankle symptoms. Then, he can prescribe you the proper treatment for your foot fracture. Make an appointment today at Crofton Podiatry by calling (410) 721-4505. Our podiatry team awaits at our Crofton, MD office, which also serves the surrounding areas of Gambrills, Odenton, and Bowie.

 

By Crofton Podiatry
October 11, 2018
Category: Bunion
Tags: high heels   flats   shoes   surgery   orthotic  

While the wrong types of shoes may not directly cause bunions, they can be the reason why they become worse. Long-term use of shoes that do not have the proper foot support can lead the bunion becoming larger, stiffer, and more painful.

So what actually causes bunions?

While the exact cause is unknown, it seems that genetics, injuries to the big toe joint, and excessive pressure to the forefoot causes the big toe to begin pointing toward the other toes. The bony spur develops as a response to direct pressure, improper healing, or as a support to the big toe joint.

Then what types of shoes make bunion symptoms worse?

  • High heels (higher than 2 inches) – Wearing high heels puts an extraneous strain on the forefoot, especially at the big toe joint. The extra pressure can cause inflammation and pain after even just a few minutes. Eventually, it can cause the bony spur to get bigger and more painful.
  • Narrow and/or pointed-toe shoes – While some shoes seem very fashionable and trendy by being pointy or narrow, it’s not actually the right shape for your feet. Forcing your feet to spend the day walking in narrow or pointy shoes can further force your big toe to point toward your other toes.
  • Tight shoes or shoes that are small for you - Don’t forget that your feet swell a little bit throughout the day, so it’s best to find shoes that fit you in the afternoon. Additionally, some shoes do not come in half sizes, so you may have to size up or down. Be careful with sizing down since your feet (and bunions) need space to feel comfortable.
  • Stiff, non-adjustable shoes – Shoes with elastic material, straps, or laces will allow you to adjust your shoes to comfort as the day goes on. Again, tight shoes will only make bunion symptoms worse! If your bunion becomes inflamed, you’ll want to give your feet some breathing room by adjusting them.
  • Flats – Ballerina flats and other flat shoes that do not have arch support can cause more pressure on the big toe joint. If you prefer to wear flats, try adding arch support inserts to feel more comfortable.

What is the lesson learned? If you have bunions, don’t make them worse with the wrong shoes. Try looking for footwear that is low-heeled, comfortable, roomy for your toes, supportive for your arches, and adjustable throughout the day.

Of course, those with severe bunions already should speak with our podiatrist for the best solution. You may need custom orthotic shoes to fit severely deformed feet. Surgery might even be necessary if bunions really get in the way of your life.

We can help you! Make an appointment by calling (410) 721-4505 to see our board-certified podiatrist, Dr. Brad Toll at Crofton Podiatry. Come to visit our Crofton, MD office, which also serves the surrounding areas of 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