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853 Jefferson Ave
Washington, PA 15301
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Posts for tag: Stretching

By Philip S. Pinsker, DPM PC
January 12, 2016
Tags: Stretching  

If you’re like many people, you may have decided that with the New Year you’ll make a serious attempt at getting fit. At Philip S. Pinsker, we’d like to remind you that when it comes to exercising, one of the best things you can do for the health of your feet and ankles (in addition to investing in good quality, well fitted shoes) is to stretch your feet, ankles and calves before working out.

Here are a few easy to do stretches that will help warm up those foot and ankle muscles and ligaments:

  • Pigeon Toed Stretch—place your hands on a wall while standing approximately two feet away from it. Turn both of your feet inward and lean forward, keeping your heels on the floor and your knees extended. Keep your back straight and do not bend at the hips. Hold the stretch for 10 seconds. Relax and repeat 10 times.
  • Wall Push Ups—standing about three feet away from a wall, place your hands on the wall. Lean in towards the wall, keeping your feet flat on the floor and your knees locked. Hold for 10 seconds, then relax. Repeat five times. This stretch and the one above are great for your calves and can help prevent injury to your Achilles tendon.
  • Hamstring Stretch—put your foot up on a railing or table so that it is close to a right angle with the other leg. Keeping the leg on the floor straight and the knee on the other leg locked, slowly lower your head over the raised knee until you feel the hamstring muscles tighten. Hold for 10 seconds, then release. Repeat five times and then switch and do with the other leg.

Tight muscles can lead to several foot, ankle and knee injuries, including strains, sprains, and tendonitis. If you are experiencing pain beyond the normal soreness of starting a new exercise routine, schedule an appointment with Dr. Philip S. Pinsker, our board certified podiatrist, in our Washington office and get your New Year off to a healthy start for your feet and ankles.

By Dr. Philip Pinsker
February 20, 2014
Category: Heel Problems

Do you love to be active and have a sense of adventure? Grab a partner who has those same passions and check out the Two Below Duo Adventure Race happening in Pittsburgh, PA on February 22-23, 2014. This three-stage event involves a biathlon, nighttime navigation and a run-bike-run in the final leg. Be prepared with the right gear and avoid running injuries with the right exercises and warm-up.

For those who are regularly active, heel pain usually stems from plantar fasciitis or Achilles tendonitis—both of which are common running injuries. These are overuse issues that develop over time as pressure and stress is put on your foot. The best way to prevent heel pain is to be proactive in your downtime by doing some good stretching exercises.

Start with a toe stretch. It is easy and will improve your balance and the way your foot functions as you run. Place a rubber band around your toes and spread them apart, hold for five seconds. Increase resistance by doubling up the band. Do this ten times on both feet.

Second, sit in a chair with one foot crossed over on top of the other knee. Grab your toes and gently pull them back to stretch your arch and the plantar fascia. Hold for ten seconds and repeat ten times before switching feet.

Next, count for one minute while you walk on your toes and then repeat one minute walking on your heels.

Last, stand on the edge of a step and lift your heels up into a calf raise. Then slowly lower the heels, one foot at a time, below the step and back up. Repeat the whole process ten times with both feet.

We know how even a little bit of foot pain can interfere with being active, and we are here to help you. Contact Dr. Philip Pinsker if you are struggling with heel pain—call our Washington, PA office at (724) 225-7410 today for an appointment

By Dr. Philip Pinsker
January 28, 2014
Category: Toe Pain
Tags: Toe pain   Toe Stretches   Stretching  

You have most likely heard the cute song often sung to little ones about the “five little piggies.” The last part says, “And this little piggy cried wee wee wee all the way home.” There are many reasons for our toes to cry out in pain. You may have an injury such as turf toe, hallux rigidus (stiff big toe), or a deformity such as hammertoes or claw toes. Plantar fasciitis and foot cramps can also radiate into your toes. Whatever the reason for your discomfort, stretches for toes may be the answer.

These exercises are very easy and can be done at home, even while watching TV. This first one is great for hammertoes and toe cramps. Sit in a chair and lay a small towel on the floor in front of you. Use your toes to scrunch and pull the towel in. Increase resistance by adding something of weight at the end of the towel. Second, ease toe pain by putting them to work. Set twenty marbles on the floor and using your toes, pick them up one by one and set them in a jar. Help toe cramps by putting a small sponge or cork in between each of your toes (an earplug would work). Squeeze your toes together ten times. Strong toes are healthier toes and this next exercise helps in this endeavor. Put a rubber band around all of your toes and then spread them as far apart as possible. Hold the stretch, relax and repeat ten times.

This is a great start if you are looking to resolve mild toe problems. Since there are numerous reasons behind toe pain, contact Philip S. Pinsker, D.P.M if your symptoms are not improving or are getting worse. We can diagnose the root of your pain and provide the treatment your feet need. Call our office in Washington, PA at (724) 225-7410 to make an appointment today.