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Exercises to maintain foot conditionsThere are several conditions that need treatment

The stretches are easy and can be done at home

Building a strong foundation helps


People tend to not think about their feet very much despite their everyday importance. They allow them to walk great distances or run or exercise. It’s when they lose the ability to use their feet as they did previously that they often realize that they took it for granted.

Depending on the severity of the injury, there are exercises that can be done to either build up their strength to get back to being able to walk or possibly prevent them from reoccurring.

Here are several things that could affect people and dictate the way that they walk, along with some possible ways people to rehabilitate those conditions or injuries.


Foot Drop

This condition, when one has trouble lifting the front of one or both of their feet - which then drags on the ground. There are several causes for this - nerve injury, brain, and spinal cord disorders, and muscle disorders. Things like crossing one’s legs, kneeling, and wearing a leg cast could cause the nerve to be pinched.


Besides other options like one wearing splints on their feet, electric stimulation, or surgery, one can do physical therapy exercises.


- Towel Stretch - A person sits with their legs extended out straight in front of them. They loop a towel around the top of their feet and gently pull it toward them for 30 seconds.

- Toe-to-Heel Rocks - One stands with a chair in front of them for support. While holding onto the back of the chair, they rock forward until they are on their toes. Five seconds later they rock backward until they are on their heels with toes in the air.

- Ankle Dorsiflexion - The patient attaches a resistance band to a table and then sit down with both legs in front of them. They wrap the band around their foot and pull their toes toward them.

- Ball Lift - One sits with their feet on the ground and they put a tennis-ball-sized sphere between their feet. Keeping their feet together, they lift the ball up and in front of them.

- Marble Pick-Up -The patient sits in a chair with both feet on the ground. They pick up a marble by curling the toes of one foot around it and then putting it in a bowl. There are 20 marbles on the ground.

- Plantar Flexion - This is along the same lines as the Ankle Dorsiflexion, but the patient, after tying the resistance band around their foot, tilt their foot toward the floor instead of toward them.


Foot Pain

A variety of exercises can help ease the pain here, but the first thing that one should do is rest while elevating their feet. They can put ice on the area if it is swelling, but keeping off their feet for a while is important. After getting an OK from a medical professional, they can do exercises like these.


- Toe Raise, Point, and Curl - The patient sits in a chair with both feet on the ground and then lift up their heels like they are on tippy-toe. They then curl the toes.

- Big Toe Stretch - The patient puts their foot on their knee and manipulates the big toe, giving it a wider range of motion.

- Toe curls - The patient puts a small towel on the ground and puts their foot on it. They then curl the towel toward them with their toes.

- Toe Splay - Still seated, the patient spreads all their toes as wide as they can.

- Marble Pick-up - Same as listed above.

- Sand Walking - The surface of the sand is uneven, which makes one use different muscles. It can help stretch foot muscles.

- Toe Extension - This is like the big toe stretch, but it is for the whole top of the foot with the toes.

- Golf Ball Roll - Running a ball under one’s feet can help tremendously with pain.

- Achilles Stretch- The patient stands and leans forward against a wall and alternates legs while leaning to stretch this area out.


Foot Tendonitis

Many of the above can help here too, but since the condition is caused by overuse, rest is vital. Trying to do too much too soon can cause a setback and then even more time to recuperate before aiming to stabilize the foot. People need to take it easy and just let their bodies heal.

Dr. John J Hickey of Levittown Podiatry will be able to help with these issues. He has extensive experience in the field and can also point to professionals who can help patients rehabilitate themselves.

Diabetic Foot Care Near Levittown NY.Feet are very important for diabetics to take care of

They can get a podiatrist to cut nails

Exercise can help


Besides their glucose levels, the next thing that diabetics need to monitor is their feet. Because of the reduced blood flow in that area, it’s easy to have what would otherwise be a minor cut turn into a possible life threatening situation.

Here are some of the basic things that people with diabetes should do to help them have a better time of walking and being mobile and healthy in general.


Regular Foot Inspection

This is the most important thing that a diabetic can do in this area. They need to look at their feet daily, several times, to ensure their feet are in good condition. Since the blood flow has drastically decreased there, even what might be thought of as a mild cut or blister can rapidly turn into a infection that can possibly turn gangrenous and require amputation. They should take swift action and see a medical professional if they do see a cut or blister since it is not something that can wait. They can use a mirror to look on the bottom of their feet. A doctor should regularly examine the diabetic’s feet.


Choose Footwear Carefully

While there are special shoes made for people with diabetes, they can wear nearly any kind. They just have to ensure that they fit properly and don’t need any time to break in, since that is what can cause blisters and cuts. Before buying them and then every day thereafter they should inspect the inside of the shoes to make sure there’s nothing loose in there that could damage their feet.


Be Careful Clipping Nails

Another danger spot on the foot can be the toenail area. Diabetics should make certain to clip the nails in a straight-across way. This will prevent them from getting an ingrown toenail and a possible infection. If doing this will be hard, then they should have someone else do it or a professional like a podiatrist.


Foot Care

Non-diabetics need to care for their feet but this is another crucial thing for diabetics to do. They need to keep their feet clean and moisturized. That can really help if there is a cut, since keeping it clean before seeing a doctor can minimize the chances of infection. They should also keep their feet protected against both the heat and the cold - which means not walking barefoot at the beach or sitting near a fireplace with bare feet.


All of this is not to say that people with diabetes cannot enjoy the same life as those without it. It’s a condition that can be reversed with exercise and diet in some cases - mostly with the adult-onset Type II so having this does not relegate people to a sedentary life. It takes extra diligence and monitoring, though.

Dr. John J Hickey has worked with diabetics throughout his career at Levittown Podiatry. He can help make sure that their feet are in the best shape possible.

Care of your feet during the winter in New YorkNew Yorkers know that winter is one of, if not THE, toughest seasons on people’s feet. The cold outside along with the heat from radiators, can leave them feeling like sandpaper and are constantly cracking. There are ways to make sure that the body parts that are responsible for transporting them from place to place are well-maintained and can survive the harsh climate with minimal, if any, discomfort. Here are some tips on how to care for your feet during the winter.


Give your Feet Room


Your feet can get very cold during the winter… and you don’t even have to go outside. The heat can move to try to warm up other parts of your body, which leaves your feet prone to getting very chilly indeed. There are a couple of things you can do, though. One is to be very vigorous when applying any lotion to your feet. That will heat things up in that area. Also, don’t have your feet mashing up inside your shoes- give your toes room to wiggle around. That can also help give much-needed heat and circulation.



It’s very important to keep your feet feeling soft and supple. Otherwise even the act of putting on socks can be annoying, since it snags on some dry skin. There are a lot of lotions out there that can do the job without costing a lot of money. This is also the time of year that it’s definitely OK to wear socks to bed, since that will also help keep the lotion on your feet while you sleep - and you can wake up to soft skin. .


Smooth Away The Rough Edges


Exfoliation plays a big part in your foot maintenance routine. A pumice stone is a great thing to have in the shower. It can be used to get rid of rough spots on the foot or cracked heels. Also, you can use a spare toothbrush with soft bristles to clear away the debris that winds up between your toes. This should be done right after a shower, too.


Clip Your Nails After A Shower


Trying to clip nails, especially ones that are more brittle because of the cold, is no fun. Nail care is important, since dry skin can also be more prone to being cut by those longer nails. Clipping nails after a shower, when the nails are still soft, can make the entire process much easier for all involved - including the clean-up afterwards,


Dr. John J Hickey knows how to keep people’s feet in shape during the cold weather. Both he and his staff at Levittown Podiatry can show what is needed. They will gladly guide anyone and answer any questions.


Learn to tie and untie shoelaces to prevent ankle injuries

Tying and Untying Shoelaces A Different Way Prevent Ankle Injuries?You want to have the healthiest feet to be able to go out and enjoy the fall weather. That’s hard to do if you have a tendency to hurt your ankle - one or both. There seem to be some people who are more prone to rolling or spraining their ankles as opposed to others. Is it just something that they have to deal with by buying shoes with a lot more ankle support, for instance, basketball sneakers. Or could there be a simpler question to answer: Does tying and untying your shoelaces a different way prevent ankle injuries?

One possible culprit

People tend to leave their shoes tied and just slip in and out of them each day. That’s inviting injury if they try to do it while standing up - and if you’ve been in a rush to get somewhere, you’ve done just that. It may seem like you save time by leaving the shoes tied, but there’s a multitude of things going on each time you do that - the laces lose their tightness, which means that your foot rubs up against the inside sneaker materia, which wears away at it. Before you know it, that part will go away and you’ll have the inside plastic rubbing up against the heel… along with weaker ankle support. This combination is not good at all!

So, first of all, as time-consuming as it may seem, untie the shoelace each time you take off the shoe and tie it after you put it on. Another reason that people often put off untying their shoes is because they have a tendency to make some very intricate knots that become very difficult to untie… so they put it off time and time again and it deteriorates the condition of the shoe, which then worsens the support. So… it comes back to the tying and untying of the shoe.

The best way to tie a shoe

It is when you’re sitting down or standing with one foot on a stair. Some people like to tie their shoe with their leg crossed. The problem with that is that the bow tends to be off to the side… which then weakens the support too. Have the bow be in the center of the tongue of the shoe. Tie it tightly, but not so tight that it feels like you’re constricting the circulation of the foot - you want to keep blood flow.

Also, you want to make sure that there’s enough lace in the shoe. You should be able to make a good-sized knot without feeling like you’re straining and then have enough room to do a double-knot. Test the shoe after that. Does it feel like you have a lot of foot support or is there sliding going on? If you have a lot of stability, then that should help keep your foot from rolling… though there are a lot of circumstances that will be out of your control - like how fast you move, how deep the divot that you step in is, whether another person is involved - like in a basketball game, for example.

You can only do so much. There are some times when it just seems like an ankle injury is fated to occur. That’s where Dr. John J Hickey can help. If you live in the Levittown, New York area, then you can come see him. He’ll be able to tell you how to protect your ankle and also minimize an injury if it does happen.

How can flat feet be corrected

So how can flat feet be corrected?- In several ways:

What kind of problems can someone with flat feet encounter? Here’s a short list: Achilles tendinitis, bunions, overpronation of feet and shin splints. While there’s a risk for injury if you have normal arches, the possibility becomes more pronounced with flat feet, since there’s a chance you can do anything from rupture your achilles heel to twisting or spraining your ankle due to a higher chance of your foot rolling while you walk or run.

When it comes to foot conditions, flat feet is a pretty common one. People can live entire lives without their flat feet causing any problems, which sort of debunks the “people with flat feet can’t serve in the military” theory - I say “sort of” because it’s only people with problematic flat feet who can’t serve… i.e. those who have chronic pain there - since people who are asymptomatic have served.

Here are several ways they can be fixed:


While flat feet can be corrected via surgery, that is generally an option for those who are suffering pain so severe that it interferes with their day-to-day life, While the surgery can fix the situation, it carries the usual risks, including infection and the symptoms still recurring. So what else can be done? Aside from corticosteroids, here are some options:

Physical Therapy

One thing that you can do is have a physical therapist work with you on building the arches of your feet so that they are not as flat. This will likely include a lot of stretching, since people with flat feet tend to have very rigid tendons. The physical therapist will show you what you can do to loosen those with certain stretches. You can also have ultrasound done on your feet, which can alleviate inflammation and any tender parts.

Exercise and Losing Weight

Another benefit of doing these exercises is that they can help you lose weight, since being overweight or obese can cause feet to become flat due to the amount of pressure being applied to them daily. The benefits of the weight loss might not be immediate since it can take a while to shed those pounds - but over time, you will likely notice that your feet and ankles are feeling a lot better without that extra pressure. Exercise alone won’t do it though - you need to couple that with a healthy diet in order to get the results that you really want.

There are certain exercises you can do for your feet:

  • Calf raises: You stand on a flight of stairs with only your toes on the stairs and the rest of your body off and you lift yourself up by pushing your heels up. This will strengthen your calves and give you support.
  • Standing arch raise: Stand on one foot and raise the arch of that foot for a few seconds. Alternate feet and do for several reps each.
  • Towel grab: Sit in a chair, drop a towel in front of you and try to pick it up using your toes on a particular foot. Alternate your feet.


Arch Supports & Custom Orthotics

These can give you day-to-day support while you walk around and do sports activities. The supports can just be slipped into your shoes and then you go about your everyday activities. There are custom ones that can be made for truly problematic feet.

Whatever the condition of your feet, Dr. John J Hickey at Levittown Podiatry can help. If you live in the area, he can assess the situation and help you arrive at the best course of action so that you can have a comfortable time walking, running or engaging in physical activity.



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