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Posts for tag: Foot Exercises

By Philip S. Pinsker, DPM
August 06, 2014
Category: Fitness

Importance of Doing Balance ExercisesEven when young and fit, you can probably attest to the feeling you get when you lose your balance and catch yourself before a fall. Of course, a fall can really hurt no matter what age you are, however, if it happens to those in their “seasoned years,” it could lead to severe injury and loss of mobility. Poor balance is associated with an increased risk of falling, so we have provided some easy balance exercises to keep your foundation firm and solid.

A good test to know if you are lacking a sense of steadiness is to try and stand on one leg and close your eyes. If you topple over quickly, it is likely that you could stand to improve your stability. Strong hip muscles, strong ankles, and good nerve function in your feet, are all important factors for good balance. Look for a gym or community center near you that offers Tai Chi classes—this is a great option for exercise and will help improve your equilibrium.

At home, take time to practice the one-legged exercise. If necessary, start with holding on to a railing or table but try to progress to being hands-free, and eventually to standing with your eyes closed. You can further challenge yourself by standing on a cushion or other uneven surface. Repeat on both legs and do this two to three times a day. Walking heel-to-toe is another great exercise for balance. Bring one foot directly in front of the other with your heel right next to the toes of the other foot. Walk straight with your eyes looking ahead. Walk next to a wall if you feel you need something to touch to keep you steady. Walking backwards is another way to improve your stability.

These are simple balance exercises, but over time they can keep you strong on your feet and reduce your risk of falling and becoming injured. If you would like further information or have concerns about your foot health, contact Philip S. Pinsker, DPM by calling our Washington, PA office at (724) 225-7410.

Photo Credit: Jesslef via Pixabay.com

Exercise to Help with Foot ArthritisIf you have ever felt alone living with arthritis, we want you to know that you are in good company! Celebrities such as actress Kathleen Turner, golfer Phil Mickelson, basketball player Shaquille O’Neal, and gold medal figure skater Dorothy Hamill have each shared how arthritis has affected their lives. It is a common condition that affects around 2 million Americans. It doesn’t mean you can’t be active, though; you just need to choose exercise for arthritis that doesn’t jar your body.

Arthritis attacks your joints; causing inflammation and swelling as cartilage is worn down and bones end up rubbing against each other. Depending on the type of arthritis you have, your symptoms may come and go or become aggravated with different activities. For those who like to be active, it may be necessary to switch to low-impact exercises in order to protect joints from further damage and pain.

Exercise is still important as it strengthens the muscles around your joints, but gentle range-of-motion exercises will be the most suitable. Low-impact aerobics, strength training, swimming, walking, and cycling are all safe activities that will improve your overall fitness and cardiovascular health while going easy on your joints. Yoga and tai chi are two other options that may be helpful, but it is suggested to get your doctor’s approval just to be safe. Be sure to go slowly, move gently, and limit the time and intensity of exercise if you haven’t been active for a while. If joint pain persists after exercising, check with your physician to see if something serious may be going on. Also, check to see if there may be an arthritis group in your community. A group of people who can relate your condition can encourage you and help you to stay active.

If arthritis is affecting your foot and ankle health, we are here to help. Contact Dr. Philip Pinsker for diagnosis and effective treatment options. Call our office in Washington, PA at (724) 225-7410 or request an appointment online.

Photo Credit: satit_srihin via FreeDigitalPhotos.net