Displaying items by tag: exercise

At Superior Foot & Ankle Care Center we want our Los Angeles County patients to understand the importance of strong bones for your feet and ankles. There are 26 bones in each of your feet and these bones have the important job of supporting and carrying the rest of your body. May is National Osteoporosis Month and a good opportunity for us to share some information on ways you can improve bone strength.

Partner with Your Podiatrist— Our podiatrists, Dr. Victoria M. Foley and Dr. Constance Ornelas, will help you assess your risk for osteoporosis. The foot doctor will want to know if you have a family history of osteoporosis or have had any fractures in the past. She will also ask questions about your lifestyle to help get a more complete picture of your risk for this disease. Together, you can formulate a plan to help prevent osteoporosis. It may include some or all of the following areas.

Ensure Enough Calcium and Vitamin D in Your Diet—These are the critical nutrient building blocks for strong bones. The best-known source of calcium is dairy products like milk, yogurt, and cheese. But you can also get a fair amount of calcium from leafy greens, canned sardines and salmon and certain other foods. There are also supplements as well as cereals, juices, and breads that are fortified with calcium and vitamin D.

Exercise Regularly—It’s important to have both weight-bearing and muscle-strengthening exercise as part of your fitness routine. Consider adding some exercise designed to increase balance too as this will help prevent falls which can result in fractures. If your exercise regimen has become stale, consider trying a new activity like dancing, tennis, or hiking. Join a gym, take a class or team up with a buddy and commit to a weekly fitness plan.

Make Healthy Lifestyle Choices—Several habits impact bone strength that you may not immediately identify. Smoking, excessive use of alcohol, not eating enough fruits and vegetables and being overweight can all contribute to bone weakness.

If you have concerns about the health of your bones and your feet, contact our Long Beach office at (562) 420-9800 today.

At Superior Foot & Ankle Care Center, we want to know, do any of our Douglas Park/Los Angeles County area patients think exercise isn’t good for you and your feet? Who doesn’t want to have better circulation, lose or maintain a healthy weight and decrease the risk for several foot disorders (such as plantar fasciitis and arthritis) as well as conditions such as diabetes and heart disease? Of course, we all do. But even with that being the case, many of us still can’t manage to make regular exercise a part of our routines. Below are some common blocks to exercise and how to break through them.

Barrier: You experience foot or ankle discomfort when you exercise.

Breakthrough: There are many potential reasons for podiatric discomfort ranging from injury, chronic disorders, or even improper footwear. The first step to figuring it out is to make an appointment at our Long Beach office (562-420-9800) so that our podiatrists, Dr. Victoria M. Foley and Dr. Constance Ornelas, can examine your feet and find the source of your pain. The foot doctor can then prescribe the correct treatment to enable you to become more physically active.

Barrier: Too many family obligations to fit in fitness.

Breakthrough: Make exercise a family affair! Meet your children at the bus stop and take a brisk walk before heading inside for homework. Use family leisure time to engage in physically active pursuits like bike riding and hiking. Get chores done and burn calories—raking leaves, weeding and shoveling snow are more fun when done together. You’ll be helping your children and spouse stay active as well.

Barrier: Lack of motivation

Breakthrough: Choose an activity you enjoy. Discover the time of day when you have the most energy and time to work out. Forcing yourself to exercise at 6 a.m. when you’re not a morning person may be the source of your motivational issues. Get social about it. Invite a friend to walk with you on your lunch hour or after work, or join a community team for a sport you like.

The benefits of regular physical activity far outweigh whatever is holding you back. If you have additional questions about fitness and your feet, don’t hesitate to contact us.

It’s time for New Year’s resolutions, and at Superior Foot & Ankle Care Center, we know that many of our Douglas Park/Los Angeles County area patients will be thinking about starting new exercise regimens. One of the best and easiest fitness activities you can do is walking.

Some benefits of walking include:

• It’s a great choice if you have been inactive for a period of time.
• Walking has a host of health benefits: improved circulation, helps with weight loss or maintenance, reduces stress, lowers cholesterol, high blood pressure, and high blood sugar, to name a few.
• Walking can be done indoors or out.
• You don’t need expensive equipment—just a good pair of walking shoes.
• It can be done with others or on your own.
• You can take it with you wherever you go.

Getting Started

Before you begin any new fitness program, you should consult your physician. It’s also a good idea to make an appointment at our Long Beach office (call: 562-420-9800) for a podiatric checkup. Our podiatrists, Dr. Victoria M. Foley and Dr. Constance Ornelas will want to do a complete foot and ankle examination. If you have any chronic podiatric conditions such as bunions or plantar fasciitis, the foot doctor will want to evaluate how that condition has progressed and alert you to specific shoe features that will make walking safer and more comfortable. Once you’ve got the green light from your doctors, take the next steps:

• Purchase a pair of good quality shoes designed specifically for walking. Shoes should have a firm heel counter, good arch support, thick, cushioned sole for excellent shock absorption and plenty of room in the toe box. It’s best to go to a sports shoe store and get the assistance of professional. Have your feet measured and let the salesperson know if the podiatrist has told you anything particular about your gait or pronation.
• Make a plan. There are many walking programs available or you can just start on your own. What’s important is that you start off slowly and gradually build up your speed and the duration of your walking. Too much too soon can result in Achilles tendonitis and muscle strains.
• Stay accountable. You may want to enlist a friend to walk with to help you both stay on track. If going it alone, try to commit to a certain number of times a week, and best, if it’s at specific times and days to ensure you stick to your plan. Put walking dates on your calendar.
• Be sure to warm up and stretch before and after your walk. If you experience any pain or discomfort, contact us to get it checked out.

According to the American Podiatric Medical Association, most Americans will have put 75,000 miles on their feet by the time they reach the age of 50! Although in some ways our lives have become more sedentary than in previous generations we now engage in much more rigorous fitness activities to compensate then in times past which can mean even greater wear and tear on feet and ankles. Take running, for example, which puts pressure on each foot equivalent to 3 to 4 times the weight of your body. Even walking for a person who weighs 150 pounds will exert an estimated 127,000 pounds of pressure per foot per mile. At Superior Foot & Ankle Care Center we want to share these figures to help you gain more respect for your feet and the importance of caring for them. Your feet are wonderfully made complex structures comprised of 26 bones, 33 joints and more than 100 muscles, tendons and ligaments. You can help keep your feet healthy and prevent many common problems by following a few footcare basics:

• Develop a regular care regimen. Wash feet daily and dry thoroughly (especially between the toes). Apply a rich moisturizer to keep skin supple and hydrated. If you tend to sweat excessively, use a talc or anti-fungal foot powder as well.
• Make good shoe choices. Poorly fitting shoes are one of the biggest causes of foot problems. Be sure that toes are not squeezed and that the shoes you wear provide good arch and ankle support. Avoid overly high heels and discard shoes when they are worn out.
• Exercise wisely. Being fit is important for your feet and the rest of your body too. Regular exercise is recommended but be sure to start gradually and work up to longer and more intense workouts in order to avoid injury.
• Inspect your feet periodically. Look for changes in size, shape, skin color or temperature as well as any lumps, bumps or unusual changes in your toes. Most foot problems are more successfully treated and with less invasive means if caught in the early stages. Report anything suspicious to your foot doctor.

• Don’t ignore pain in your feet—it’s never normal! Our board certified podiatrists, Dr. Victoria Foley and Dr. Constance Omelas will conduct a thorough examination of your feet and diagnose the source of your pain. A custom treatment plan will soon have you on track to getting back to the active lifestyle you normally enjoy. Contact our Long Beach office by calling: 562-420-9800 for an appointment.