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I wrote this book because too
many people suffer from foot and ankle pain unnecessarily.

~ Dr. Phil Pinsker

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Podiatrist - Washington
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Posts for: May, 2014

By Dr. Philip Pinsker
May 29, 2014
Category: Running

Wahoo! Summer is around the corner, which means nice, warm, sunny days are ahead. The Riverview Park 5K Run in Pittsburgh, PA is coming up June 6, 2014. The course has challenging trails and paved areas for those who want to test their true grit. Running on a sunny day can be a blessing and a curse.  It’s great to be outside when the weather is nice, but running in the heat could bring some safety risks as well. Your heart rate can climb and your breathing can become rapid. This ends up causing your body to work harder than normal, which can affect your performance, but also put you at risk for injury. Take note of these tips to keep you safe.

First, be choosy about when you go outside. It may not be feasible with a work schedule or family duties, but try to run in the morning or evening when it is cooler outside. Noon to three is the peak time for the sun—a good window to avoid if possible. Second, gear up appropriately. Loose fitting running clothes with moisture-wicking properties are a must. Wear a hat to shield your eyes and head from the sun, and don’t forget waterproof sunscreen. Be sure to get enough water, and if you are running longer than 45 minutes, it is a good idea to drink a cup of a sports drink every 15 minutes.

Your body needs time to adjust to running in the heat and “learning” how to cool itself down properly. If you are new to the heat, ease in slowly by reducing your pace and intensity, and work up to your normal level gradually. You may experience heat stress if your temperature rises too high, so it may help to stop and power walk every 5-10 minutes or so to keep your temperature regulated.

Contact Philip S. Pinsker, D.P.M if you need more information or require treatment from foot pain that is interfering with your exercise. We are here to help—call our Washington, PA office at (724) 225-7410 or request an appointment online.

 


By Dr. Philip Pinsker
May 22, 2014
Category: Nutrition

Food to Keep Your Toenails HealthyDid you know that May 23, 2014 is Lucky Penny Day? Back in the day, a penny could get you quite a bit…not so much today. Nevertheless, this is one day that you should keep your eyes on the ground, because you just might get lucky! While you are checking things out down below, if you notice your toenails don’t look great, it may be time to switch your diet to one for healthy nails.

Certain foods can benefit your toenails. If you have dull looking nails, it is possible that you have a folate deficiency. This is a B vitamin and you can boost your intake with lentils, beans and dark, leafy vegetables. Essential fatty acids such as flaxseed oil, which you can put into your oatmeal or a smoothie, will keep nails from becoming brittle or flaky. Brittle nails can also develop from a lack of iron so be sure to get enough iron-rich foods paired with those that are high in Vitamin C, which help your body absorb the iron. If your nail bed is thin or you notice some raised ridges, these are both signs of low iron.

Keratin is the protein that makes your nails nice and strong. To get more protein, try adding more lean meat, fish, low fat dairy, nuts and poultry into your diet. Biotin and Vitamin H are also both essential for strong nails, and it is found in bananas, beans, eggs and peanuts. Zinc is another nutrient important for strong, healthy nails and adding some cashews, green beans and lobster to your diet will help. Finally, another easy tip is to take a small amount of olive oil and rub it around your nails and cuticles if they are looking dry—it makes for a great, natural moisturizer.

If your toenails are still suffering after making some diet changes, do not wait to seek help. There are some serious conditions that can show symptoms in your nails. Call Philip S. Pinsker, D.P.M today at (724) 225-7410 to set up a consultation at our Washington, PA office.

Photo Credit: webvilla via Pixabay.com 


By Dr. Philip Pinsker
May 13, 2014
Category: Fitness

What to Drink While Working OutNow that summer is coming up, there are a lot of “best and worst” advertisements and shows on TV. You can find the best and worst places to visit, eat, play, and more. In Washington, PA, Angelo’s Restaurant is a great place to eat, the Pennsylvania Trolley Museum is a fun place to visit, and the Tanger Outlets is a great place to shop. If you are maintaining a great exercise regimen, what to drink during workout sessions is one of those best and worst questions.

It isn’t a secret that it is important to stay hydrated when you work out, but aside from the water fountain, most gyms offer a variety of drinks behind the counter—in all colors of the rainbow. Sports, drinks, energy drinks, vitamin water, and flavored water—what is the best thing to drink? Well, the answer has a few variables. First, it can depend on your taste. Some people are able to drink more if it has some flavor or taste to it, and that is fine. What is important is that you get enough. Second, your intake is going to depend on the intensity of your workout. You lose sodium and potassium when you sweat, and the more you sweat, the greater the need to replace these lost nutrients. Sports drinks are great for this reason, as they are fortified to quickly help replace these nutrients.

The American College of Sports Medicine suggests drinking 17 ounces of fluid two hours before a workout and at regular intervals during exercise. A sports drink offers carbohydrates that help ward against fatigue. Be careful of certain vitamin waters and energy drinks, as they can be high in caffeine, artificial sweeteners and may contain too many carbohydrates. In the end, water is a standard favorite, and often nothing quenches thirst like a tall glass of cold water.

If you would like more information or have concerns about foot pain during exercise, contact Philip S., Pinsker for diagnosis and treatment. Call our office in Washington, PA at (724) 225-7410 or request an appointment online.

Photo Credit: PublicDomainPictures via Pixabay.com


By Dr. Philip Pinsker
May 08, 2014
Category: Running

Choosing the Best Running PartnerLacing up your running shoes and hitting the streets may be one of the best ways to tour a city you live in or are visiting. The North Shore 5K is a running tour that explores the bridges, stadiums and spectacular views of downtown Pittsburgh, PA. Whether you are gearing up for a tour or a race, or simply boosting your running routine, a running partner may be the ticket to get you to the end.

The beauty of running is the freedom it provides to get out on the road by yourself, anytime and anywhere. On the other hand, running on your own can be lonely and make it difficult to stay disciplined. The experts at www.runnersworld.com share, “Studies show athletes will exceed their expectations or personal bests when performing with a group or in front of a group.”  If you are bored, lonely, or need to step things up to the next level, it may be time to find a running buddy. There are a few guidelines to keep in mind to ensure you find a great partnership.

First, find someone with common goals, expectations, and workout ethics.  If a partner does not share your drive, discipline, or goals, it could become a frustrating and negative situation. Second, if you are looking to be pushed, find someone who is slightly faster and more experienced. Sometimes all it takes to break through a rut or plateau is running with someone who can push you. Be careful though: pushing too far, too quickly, could lead to injury. Third, if you need accountability and a partner to keep you focused, choose someone with a personality that fits yours and who runs at a similar pace, so neither of you will feel you are going too fast or too slow. Finally, do a trial run to see if the other person will be a positive choice for you.

If you are having any foot pain or concerns about an injury from running, please contact Dr. Philip S. Pinsker for diagnosis and treatment. Call our Washington, PA office at (724) 225-7410 for an appointment today.

Photo Credit: Mimica via RGBStock.com