October 2022

Tuesday, 25 October 2022 00:00

Exercise for Your Feet

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 the 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 off 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. It’s also important to warm-up or cool-down after running or vigorous walking. Foot exercises may be followed by a good foot massage. This encourages circulation in the feet as well as muscle relaxation.

Published in Featured

Tuesday, 25 October 2022 00:00

Effective Foot Stretches and How to Perform Them

There are many benefits to frequently performing foot exercises. Stretching and exercising the feet make them stronger, and this can be helpful in possibly preventing falls, in addition to reducing existing foot and ankle pain. The range of motion is often improved, and slow stretching can improve flexibility. When the toes are raised, pointed, and curled, it may help to strengthen the Achilles tendon, which is connected to the heel. This can be done by sitting in a chair, and alternating pointing, raising, and curling the toes. Each position can be held for a few seconds, then repeated approximately 10 times. An effective stretch for the toes is called the toe splay and is also done while sitting in a chair. The heels can be firmly resting on the ground, and the toes are stretched out and moved several times. The entire foot can be strengthened when toe extensions are performed. While one leg is crossed over the other, take one hand and manually move the toes back until a gentle stretch is felt. If you would like more information about the benefits of exercising the feet, please speak with a podiatrist who can recommend specific stretches for you.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact Dr. Robert Graser from Graser Podiatry and Bunion Surgery Institute. Our doctor can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctor to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual.

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions please feel free to contact our offices located in Boerne, Hondo, and Devine, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Tuesday, 18 October 2022 00:00

Working on Your Feet

Foot care is important regardless of your profession, but those who work on their feet must pay special attention. Bunions, calluses, blisters, and plantar warts are just a few of the many conditions that can arise after standing all day. While painful at their worst, these conditions can easily be avoided with the right foot care. This includes both appropriate footwear and proper posture—important elements that affect the health of your feet.

Choosing appropriate footwear means choosing a shoe that has a negative heel. This means that the heel is slightly lower than the ball of your foot, which places less of a strain. If you have a profession that requires you to be on your feet all day, investing in a pair of high-quality shoes is pertinent. High-quality shoes can be purchased from a respected manufacturer that emphasizes foot care and foot health.

Despite the regularity of wearing shoes, the feet are naturally not designed to be enclosed. Regular “barefoot” time for your feet can be beneficial for foot health. Among other methods, allowing your feet to breathe can help alleviate the pain and pressure your feet may be experiencing from being on your feet all day.

Simple foot exercises and yoga positions can help improve both the health and function of your feet. Active foot exercises that create movement will stimulate your foot’s blood flow and circulation, and yoga positions that place your feet flat onto the floor will stretch out their muscles. Yoga is particularly beneficial for your Achilles tendon and calf muscles, which are areas that can become especially problematic if not taken care of. Foot exercises and yoga positions can be easily performed every day at virtually any location and any time; whether it is at the office, at the gym, or at home right before you go to bed. Simple stretching can increase your foot health by miles.

The foot pain you experience after lengthy hours working on your feet may seem inevitable and unavoidable; in reality, however, that is not the case. Wearing proper footwear and performing simple foot exercises and stretches can help ease foot pain and allow you to truly avoid frustrating foot problems.

Your feet can easily be kept healthy with some education and a little effort. Pain that begins at the feet can eventually affect the whole body. Begin taking care of your feet now!

Published in Featured

Tuesday, 18 October 2022 00:00

Do You Have Aching Feet While Working?

The feet can feel tired and achy while standing for the majority of the work day. Practicing good foot care may help to reduce aches and pains, and this can be accomplished by wearing shoes that fit properly. Wearing compression socks may be beneficial in providing comfort to the feet and ankles. Research has shown that specific work shoes can provide good arch support, which may help reduce weakness in the feet and ankles. It is beneficial to buy appropriate work shoes at the end of the day when the feet are at their largest. Many people feel better when they can stretch or walk for short periods during the day, and this can help to improve circulation. If the profession allows it, elevating the feet can help to reduce pressure on the ankles, and it often feels good when the foot is rolled on a tennis ball. It is important to stand on a stress mat as this is generally effective in diminishing existing foot pain. If you would like additional information about how to care for your feet while working, please consult with a podiatrist.

While working on the feet, it is important to take the proper care of them. For more information about working on your feet, contact Dr. Robert Graser from Graser Podiatry and Bunion Surgery Institute. Our doctor will treat your foot and ankle needs.

Working on Your Feet

Standing on your feet for long periods of time can cause stress and pain in your feet. Your whole body may experience change in terms of posture, back pain, bunions, callouses and or plantar warts. There are ways to avoid these conditions with proper foot care, smart choices and correct posture.

Positive Changes

Negative heeled shoe – Choosing this shoe type places the heel slightly lower than the ball of the foot. These are great for overall foot health. Find shoes that fit you correctly.

Go barefoot – Our feet were not designed to be enclosed for all hours of the day. Try to periodically expose your feet to air.

Eliminate Pain

Foot Exercises – Performing simple exercises, incorporating yoga and doing stretches are beneficial. This will allow increased blood flow to the area and muscles of the foot.

Achilles tendon – Stretching the foot out flat on the floor will relax the calf muscles and tendon. These exercises can be performed almost anywhere. Make sure you add these exercises to your daily regimen.

With a little bit of this information and knowing more about foot health, you will notice changes. Foot stretches and proper footwear will help with pain and prevent further issues.

Friday, 14 October 2022 00:00

Why Live with Pain and Numbness in Your Feet?

Suffering from this type of pain? You may have the foot condition known as Morton's neuroma. Morton's neuroma may develop as a result of ill-fitting footwear and existing foot deformities. We can help.

Published in Blog

Tuesday, 11 October 2022 00:00

What Are Plantar Warts?

Plantar warts are described as small growths that appear on the heels or other areas of the feet that bear a large amount of weight. The pressure in these areas causes plantar warts to hide behind thick layers of skin called calluses. In most cases, plantar warts are not a serious health issue, and they usually go away without treatment. However, it is still important be mindful of them.

Plantar warts are caused by infections with human papillomavirus (HPV) in the outer layer of skin on the soles of the feet. The plantar warts then develop when the virus enters the body through weak spots at the bottom of the feet, such as tiny cuts and breaks. Plantar warts are not guaranteed for all who encounter the virus. Everyone responds differently to the affects of HPV.

Plantar warts are most common in the following groups: children and teenagers, people with weakened immune systems, people with history of plantar warts, and people who walk barefoot. Exposure to HPV is common in environments such as locker rooms or pool areas.

One of early signs to look out for is a callus, since many plantar warts hide behind them. You can also locate these warts by looking for small, fleshy, rough, grainy growths near the base of the toes and the heel. Early signs of plantar warts are shown by black pinpoints, which are small, clotted blood vessels. Lesions that interrupt normal lines and ridges in the skin of your foot may also be a sign of plantar warts. Any feeling of pain while walking or standing can also be a symptom of plantar warts.

Although most cases are not serious, some conditions may require a visit to your podiatrist. If you are uncertain that your lesion is a wart, if you have diabetes, or if you are experiencing bleeding, you may need to see a seek professional treatment. Your doctor may offer treatments such as prescribing stronger peeling medicine or using cryotherapy by applying liquid nitrogen to the wart. More serious cases may require minor surgery or laser treatment.

There are simple solutions available to help prevent plantar warts. One common task is to avoid walking barefoot in swimming pool areas and locker rooms, as this is where HPV is commonly present. Keeping your feet clean and dry, while changing shoes and socks daily can also help prevent future plantar warts. If you know someone who has plantar warts, it is important to avoid direct contact with their warts. You should also refrain from picking or scratching your wart if you happen to develop one.

Published in Featured

Tuesday, 11 October 2022 00:00

Painful Plantar Warts

Plantar warts can cause severe pain. This may be because of where they are located, on the bottom of the foot. The pain may happen as a result of the wart growing inward from the weight that is put on the foot during everyday activities. The medical name for a plantar wart is referred to as verruca and comes from the human papillomavirus (HPV). This is contagious and it is suggested to wear appropriate shoes while in the areas this virus is found. These can include public swimming pools, locker rooms, and shower room floors. This type of wart can resemble a callus and appear to be a small, hardened area of skin. There may be tiny black dots in the center of the wart, which is dried blood that is found inside the capillaries. There are several treatment options available so if you have a plantar wart, it is suggested that you seek the counsel of a podiatrist who can determine which one is best for you.

Plantar warts can be very uncomfortable. If you need your feet checked, contact Dr. Robert Graser from Graser Podiatry and Bunion Surgery Institute. Our doctor will assist you with all of your foot and ankle needs.

About Plantar Warts

Plantar warts are the result of HPV, or human papillomavirus, getting into open wounds on the feet. They are mostly found on the heels or balls of the feet.

While plantar warts are generally harmless, those experiencing excessive pain or those suffering from diabetes or a compromised immune system require immediate medical care. Plantar warts are easily diagnosed, usually through scraping off a bit of rough skin or by getting a biopsy.

Symptoms

Lesions on the bottom of your feet, usually rough and grainy
Hard or thick callused spots
Wart seeds, which are small clotted blood vessels that look like little black spots
Pain, discomfort, or tenderness of your feet when walking or standing

Treatment

Freezing
Electric tool removal
Laser Treatment
Topical Creams (prescription only)
Over-the-counter medications

To help prevent developing plantar warts, avoid walking barefoot over abrasive surfaces that can cause cuts or wounds for HPV to get into. Avoiding direct contact with other warts, as well as not picking or rubbing existing warts, can help prevent the further spread of plantar warts. However, if you think you have developed plantar warts, speak to your podiatrist. He or she can diagnose the warts on your feet and recommend the appropriate treatment options.

Tuesday, 04 October 2022 00:00

Preventing Running Injuries

Over half of all runners encounter at least one injury per year. The reason for this is because many runners do not train properly. Injuries are almost inevitable due to the physical stress that running causes. While our bodies are great at adapting to the stress, it can only handle it in small doses. Injuries occur when the stress is applied too quickly for the body to handle, causing something within it to break down. With each step you take, your leg is absorbing two or three times your body’s weight.

Some of the most popular running injuries are shin splints, plantar fasciitis, Achilles tendinitis, and stress fractures. Shin splints cause pain along the inside or outside of the shins, and this pain is usually felt at the beginning of a run. The condition itself is defined as an inflammation of the muscles or tendons located around the shinbone. To treat shin splints, it is advised that you ice the shin area and stretch the calf muscles. To prevent this injury, you should slowly increase the distance you plan on running, instead of jumping into a more strenuous routine.

Achilles tendinitis is another common injury and it feels like pain along the back of the leg, toward the heel. This condition is defined as an inflammation of the Achilles which is the largest tendon in the body. The Achilles is responsible for connecting your calf muscles to the heel bone and it is caused by tight calf muscles. If you want to treat this injury, you should take a break from running to cross train with a low-impact activity.

There are a lot of common mistakes runners make that are causing them to experience injury. One mistake is stretching too much prior to warming up. If you plan to go on a run, you should warm up with a gentle 3-5-minute walk followed by a 5-minute run-walk. Another common mistake is jumping into a routine too quickly. Consequently, you should incorporate cross-training into your routine. If you are looking to get active, you should slowly weave running into an activity you are currently participating in. For example, you can try bike riding for 40 minutes followed by a 10-minute run.

Another way to prevent running injuries is to choose shoes that are appropriate for running. There are certain things you should look for when buying a new pair of running shoes. An important factor in these sneakers is flexibility. Running shoes should be capable of bending and flexing at the forefoot. However, you should not be able to bend the entire shoe in half with ease because this is a sign that the shoe does not have enough structure. Additionally, you should look for the fit of the running shoes you want to purchase. It is best to visit a specialty running shoe store to have your feet properly sized. Choosing shoes that fit properly can prevent many foot ailments.

If you are suffering from any pain from running injuries, you should make an appointment with your podiatrist to discover the underlying cause of your pain. He or she will be able to help treat your condition in the best way possible.

Published in Featured

Tuesday, 04 October 2022 00:00

Ways to Avoid Running Injuries

Many beginning runners make mistakes that can cause injuries. Here are a few tips to prevent that from happening. Start with getting running shoes that are right for your feet, which includes evaluating your running style and foot type. It is recommended to replace shoes after about 350 miles, and to alternate with an extra pair when you are halfway through the lifespan of your first pair of shoes. Second, try to avoid doing too much, too soon. Experts agree that the easiest way to get injured is by running too far, for too long, too fast, and too often. It is advised to increase mileage by a maximum of 10 percent a week. It is also recommended to combine walking and running, at first, as well as taking at least one day off between runs. One of the most common causes of injury in beginners is overstriding, which consists of landing heel first with your foot ahead of the body’s center of gravity. Instead, try landing midsole, with the body’s weight directly over the foot. If you need further guidance about gait and foot type, or are having problems with your feet and ankles after running, please consult with a podiatrist.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Dr. Robert Graser of Graser Podiatry and Bunion Surgery Institute. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
“Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
Cross-Training is Crucial
Wear Proper Running Shoes
Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our offices located in Boerne, Hondo, and Devine, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Published in Blog

Switch Template

October 2022

Exercise for Your Feet

Effective Foot Stretches and How to Perform Them

Working on Your Feet

Do You Have Aching Feet While Working?

Why Live with Pain and Numbness in Your Feet?

What Are Plantar Warts?

Painful Plantar Warts

Preventing Running Injuries

Ways to Avoid Running Injuries

Blog Archives