Complete Lower Extremity Healthcare

140 Traders Way
Pooler, GA   31322

(912) 330 - 8885

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Do you find your initial enthusiasm for getting in shape in 2018 is starting to flag? At The Foot & Ankle Center, PC, we find that many patients start off strong with a new exercise routine right after New Year’s but by the end of the month are calling us with foot and ankle complaints. Below are some do’s and don’ts to help you stay on track with your fitness goals:

Do: get any old injuries or chronic foot problems checked before immersing yourself in a new fitness routine. Our podiatrist, Dr. Leonard M. Talarico, will evaluate the current condition of your feet and ankles and make recommendations about the best ways for you to get in shape without harming your feet. Some conditions such as flat feet or plantar fasciitis may require an orthotic insert to make exercise comfortable.

Don’t: try to do too much too soon. Patients who start exercising after being inactive for a significant period of time need to begin slowly and gradually build up the intensity and duration of their workouts. Many foot disorders such as Achilles tendonitis and shin splints are directly related to sudden increases in activity.

Do: inspect your footwear. If you plan to use sports shoes that you already own, be sure that they are appropriate for the activity you plan to do (running shoes are designed differently from tennis sneakers, for example) and that they are in good shape. Shoes that are stretched or have loose stitching or other signs of wear can cause an injury. Many good intentions to get in shape have been derailed by a painful blister caused by a shoe that doesn’t fit properly.

Do: warm up before and after you work out. Properly preparing your muscles for exercise and then cooling down and stretching will safeguard your feet and ankles from injuries.

Don’t: forget the water bottle. Staying hydrated will help reduce the risk of swelling (edema) in your lower legs and ankles and increase your comfort level during and after exercise.

Don’t: ignore pain. If, despite taking all of the above steps, your new exercise plan is causing you pain in your toes, ankles or feet, contact our Pooler, GA office for an appointment by calling: (912)330-8885. We’ll help you determine the source of the pain and get you moving forward with your exercise goals.

By The Foot & Ankle Center P.C.
December 18, 2013
Category: Foot Care

Physically active feetYour feet are made up of 26 bones, 33 joints, 112 ligaments and a vast network of tendons, nerves and blood vessels.  Each of these parts works in harmony, enabling you to walk, run and jump normally and without pain.  

But before jumping into a rigorous workout or fitness program that involves running, you may want to give your feet some extra attention, starting with a trip to your Pooler podiatrist. A professional podiatrist can properly examine your feet, detect potential problems, and provide tips for injury-free training and shoe selection.

Beginning runners are not the only ones who should see a podiatrist. Frequent runners should also pay their podiatrist a visit from time to time to check for any stress on the lower extremities brought on by repetitive force.

Common injuries experienced by runners include plantar fasciitis, heel spurts, Achilles tendon and stress fractures.

Helpful Tips for Preventing Injury

In addition to visiting The Foot & Ankle Center P.C., you can also prevent injuries that commonly occur during training and running by stretching properly, choosing appropriate footwear and paying attention to pain or signs of an injury. 

  • Stretch

To prevent injury to your lower extremities, it’s important to stretch carefully before beginning any workout regimen. When muscles are properly warmed up and stretched, the risk for injury is greatly reduced. Appropriate stretches include stretching of the hamstring and wall push-ups.

  • Choose Proper Footwear

The type of shoe you should wear also plays an important role in your ability to run without pain and with optimal performance. The shoe that your foot requires will depend on your foot structure and function, your body type, and the type of running or workout regimen. Your podiatrist may also prescribe an orthotic, or shoe insert, to alleviate any foot pain or anomalies.

  • Be Mindful of Injuries

Even with proper footwear and stretching, not all foot problems can be prevented. Whenever you experience pain, stop whatever workout you are doing and rest. As pain subsides, gradually increase exercise with caution.  When pain persists, visit The Foot & Ankle Center P.C. for a proper evaluation.

New joggers and seasoned runners alike should take the necessary steps to avoid injury to the lower limbs. Consult with your Pooler podiatrist before start any new workout, and always seek professional care when pain or injury occurs.










 

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140 Traders Way
Pooler, GA 31322

Podiatrist / Foot Surgeon - Pooler / Savannah • Leonard M. Talarico, DPM • 140 Traders Way • Pooler GA  31322 • 912-330-8885