Exercise for Your Feet
posted: May 11, 2014.
Whether your feet are over-worked or under-worked, chances are they could benefit from some special attention. Even those who exercise regularly probably do not spend any time strengthening their feet. This can be just as rewarding as strengthening the rest of the body, since the health of your feet affects the health of the rest of the body as well, especially the ankles, legs, and spine.
For those who might not have any idea on how a foot-specific exercise might be conducted, there are several workouts that are fairly easy to perform in the comfort of ones’ home. One of the easiest is the toe rise, also known as the tip-toe. This exercise involves standing on the tip-toes for a count of 15 then resting the feet on the ground. This process should be repeated a minimum of three times a day in order to strengthen the feet.
Toe pick-ups strengthen the feet by working them in a very different way. In this exercise, small items are picked up using the toes in order to strengthen the muscles on the upper part of the feet. Once again three sets should be performed, with the item in question being held for 15 seconds then dropped. Items that may be picked up using the feet include marbles and even stationery, which works wonders for the toes and the surrounding muscles.
Yet another simple workout is the ankle pump. This can be done either upwards or downwards, but for the workout to be most effective both can be incorporated into the routine. As the term suggests, this involves lifting the foot off the floor and flexing the toes either towards the shin or towards the ground. This movement puts the feet and ankles through a large range of motion which works muscles.
Last but not least, feet should be stretched so that the muscles can relax and recuperate. This can be done by placing both feet of the floor and bracing oneself against the wall at a 45 degree angle. This ensures that the feet and ankles are adequately stretched once the workout is complete.
In short, giving the feet a good workout every now and then is important in order to avoid problems such as plantar fasciitis, as well as to warm-up or cool-down after running or vigorous walking. Foot exercises may be followed by a good foot massage which encourages circulation in the feet as well as muscle relaxation.
Morton's Neuroma
Morton's neuroma is a painful foot condition that commonly affects the areas between the third and fourth toe and the ball of the foot. Other areas of the foot can also be susceptible to this condition. Morton’s neuroma is caused by an inflamed nerve in the foot that is being squeezed and aggravated by surrounding bones. Women are more likely than men to have an occurrence of this foot condition. When a person has Morton's neuroma, it can feel as if they are walking on stones or marbles.
There are risk factors that can increase a person's chance of having Morton's neuroma. Ill-fitting high heels or shoes can add pressure to the toe or foot area. Jogging, running and any other sports that involve constant impact to the foot area can make a person more susceptible to this condition. If a person has flat feet, bunions or any other foot deformities, it can put them at a higher risk for developing Morton's neuroma.
There is no one major sign that indicates a person has Morton's neuroma, but rather certain symptoms to look for. A person who has burning in the ball of the foot or tingling and numbness in the toe areas are signs they may have Morton's neuroma. The pain increases greatly when wearing shoes or being active. There usually is little or no pain at night.
If a person suspects that they have this condition, they should visit their Chiropodist. A Chiropodist will check for palpable masses between the bones of the foot. A doctor will also apply pressure to the foot or toe area to replicate the pain a person experiences when active. Range of motion tests and X-rays are other options a doctor may offer a patient to rule out other conditions or problems.
Treating Morton's neuroma can be as simple as changing the type of shoes a person wears. Wear wider shoes or flat shoes with a soft sole. Doing this may help reduce the pressure on the nerve that is aggravated. If necessary, a person can have a cortisone injection to help reduce swelling and pain in the foot area.
If these methods don't relieve the symptoms, consulting with an orthopedic surgeon should be the next option. During a consultation, a patient will find out about the treatment methods available for Morton's neuroma. A surgeon can release the tissue around the nerve that is causing this pain, or they can remove a small area of the nerve completely. There is a short recovery time for this type of surgery, and afterward, patients can return to their normal lifestyle.
Plantar Fasciitis Treatment
A study conducted by Luca M. Sconfienza, M.D., of the University of Genoa in Italy focused on a relatively new treatment option combines steroid injections and ultrasound waves. This form of treatment was found to be 95% effective in plantar fasciitis patients in the study.
The plantar fascia is a connective tissue that stretches the bottom length of your foot from the heel. The condition of plantar fasciitis is an inflammation of this connective band, known for causing discomfort and pain while standing or walking. Although the condition can be treated, conservative methods may take up to a year before they become effective.
Conventional treatments include certain exercises, night splints, arch support, staying off your feet and overall rest. Previously the cure for plantar fasciitis was shockwave therapy, which directs sound waves to the area where pain is being experienced. Despite the treatment’s success it is considered painful and requires several sessions before any notable results occur. It is also fairly expensive and does not cure the pain for every plantar fasciitis patient.
Dr. Sconfienza examined the effects of a new technique that combined ultrasound-based methods similar to shockwave therapy, applying a steroid injection directly to the plantar fascia. This form of treatment is a one-time outpatient procedure that involves a small dose of local anesthesia. A needle punctures the affected area and causes a nominal amount of bleeding that assists the fascia in healing. This technique is known as dry-needling.
Dr. Sconfienza found that 42 of the 44 patients that were involved in the new procedure had their symptoms disappear completely within a three week timespan, including pain. “This therapy is quicker, easier, less painful, and less expensive than shockwave therapy,” Dr. Sconfienza said. “In cases of mild plantar fasciitis, patients should first try non-invasive solutions before any other treatments. But when pain becomes annoying and affects the activities of daily living, dry-needling with steroid injection is a viable option.”
Elderly and their Feet
While proper foot care is important for everybody, senior citizens have the tendency to be more susceptible to certain conditions and should therefore be well informed about problems that may arise and what they can do to properly avoid or treat them.
Some of the most common problems are foot ulcers, ingrown toenails, fallen arches, and fungal infection. A foot ulcer is an open sore on the foot and can be a result of decreased sensation in the feet. An ingrown toenail is defined as when the nail grows into the side of the toe. Fallen arches are indicated by the instep of the foot collapsing. A fungal infection is a condition that results in deformed and discolored toenails.
In order to avoid these conditions it is recommended that the feet be inspected by the patient on a regular basis. If these inspections are carried out routinely, there is a good likelihood that problems can be identified before they become severe, or can even be avoided altogether. If any abnormality is discovered, it is important that the individual consult a doctor for diagnosis and information on treatment options.
Proper foot hygiene is also important. Making sure that you always have clean, dry socks on can be a major deterrent to many different problems including bacterial infections, foot odor, and certain types of fungus. Wet feet are a major cause of many of these problems. If your socks get wet, it is important to change them. Walking around in wet socks may not only lead to various infections, but can irritate the skin and result in a number of various complications. Clean, dry feet are less likely to be affected by fungal and other infections.
As people age, the fat present on your feet begins to deteriorate. The protective nature of this fat keeps the feet healthy by providing a barrier and between your bones and the ground as well as giving the skin on the foot a certain amount of elasticity. This is one factor that causes elderly people to develop some serious foot issues. Foot moisturizers can be helpful to avoid certain problems associated with this. However, water-based moisturizers do not work as well for elderly people as they do for the young. Instead, it is more effective to use an emollient instead. An emollient is effective because it binds the water in the foot, keeping it from becoming absorbed too readily which will result in dry skin. They also have a special property called occlusion, which provides a layer of oil on the skin. This layer prevents the foot from drying up and can be very effective in treating dry skin disorders. If you can keep the skin on your feet healthy, this will substantially reduce the number of foot problems you will encounter in old age.
Proper footwear is another way to keep feet healthy. Shoes that fit well and provide proper support help prevent ingrown toenails and fallen arches.
Certain medical conditions such as diabetes or poor blood circulation increase the risk for foot issues. For individuals with any of these conditions it is extremely important to conduct regular foot inspections to make sure that there are no sores or infections present.
Dealing with Stress Fractures of the Foot and Ankle
Stress fractures in the foot and ankle happen when muscles become weak due to too much or too little use. Stress fractures cause the muscles to stop cushioning the foot and ankles from the impact of hitting the ground. Since there is nothing to protect the bones of the foot, they absorb the full impact of each step you take. This additional stress causes little cracks, or stress fractures, to form in the bones that are being pressured.
Stress fractures are common in highly active people, especially athletes. Basketball, tennis or and gymnastics are activities where stress fractures occur more frequently. However, anyone can receive a stress fracture. Normally sedentary individuals who suddenly begin an intensive high impact work out may incur a stress fracture. This is because their muscles are not resistant enough to handle and cushion the intensity of the activity. Osteoporosis patients may also suffer stress fractures because the disease weakens the victim’s bones, making it easier for them to wear and tear.
Pain from stress fractures occurs in the site area of the fracture. It may be either constant or intermittent, causing sharp or dull pain accompanied by swelling and/or tenderness. Engagement in any kind of high impact activity will only exacerbate the pain. In fact, it can even cause a full fracture, especially when the area is not fully healed. Full fractures are much more serious, and can prevent you from using your foot at all.
Treatment varies depending on the patient and the degree of his or her injury. The most important treatment is to rest the injured foot. Some fractures may heal quicker with brief rest, while others need a longer rest period and utilizing crutches. In some cases surgery is required to install support pins around the fracture to aid healing.
To prevent stress fractures, be sure to get plenty of Calcium and Vitamin-D in your diet. This helps keep your bones strong and fortifies their resistance. If you begin a new regimen that involves high impact activity, set incremental goals on a weekly basis so you can build up the proper muscular strength. For example, if you wish to walk every day, you could ride a bike on some of those days to take stress off your feet. Also, make sure to wear supportive shoes that provide adequate protection.
If you experience any symptoms of stress fractures, you should stop exercising and rest. If these symptoms do not go relieve themselves, consult with an orthopedic specialist. Taking these measures can help prevent stress fractures to your foot and ankle, and allow you to continue the activities you enjoy.
Dr. Hardy's toronto Foot Clinic, Academy Foot and Orthotic Clinics prides itself with educating all of our beloved patients in the cause and source of their particular condition as well as teaching our patients with the correct exercises, home care, etc. If you or a loved one would like to experience the Dr. Hardy difference in health care, please do not hesitate to contact us at 416-465-8737.