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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:

Surgery

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.

 

 

Taking Care Of Your Feet Doesn’t Have To Be A PainGout Symptoms: When Should You Call a Podiatrist

 

Whether it is your bunion that bothers you or your ankle pain that doesn’t leave you in peace, it is wise to have a good piece of advice from an experienced healthcare practitioner who can appropriately address your health issue and handle it to the best of his knowledge and abilities.

 

When you are in pain you want the best tools and specialists for the best possible care, the first person that you need to consult before you go to any specialists is you yourself. By taking care of your feet, you can then make the job of podiatrists or physical therapists that much easier.

 

Self-Foot Care

 

You are the first line of defense, and sadly, many people neglect their own feet to the point that intervention is required. They wear ill-fitting shoes, ignore their toenails to the point that they could become lethal cutting weapons - both on themselves or any unlucky significant others -  and let their feet become drier than the Sahara Desert. If these things were attended to first, then any doctor or physical therapist visits would become that much less painful or necessary.

 

Here are some things you must do:

 

  • Clip your nails correctly. Use the toenail clipper in the right way - if you don’t, ingrown toenails become a regular hazard. If you don’t feel that you can do this, then have your podiatrist or physical therapist do it for you.
  • Wear proper-fitting shoes. This doesn’t extend just to women, who often wear shoes that even medieval torturers would deem too cruel. Men often don’t pay attention to what size they wear and often pay the price for that with callouses, hammer toes and other foot ailments. Make sure you have ankle support. That can contribute to foot pain.
  • Stretch. It may sound silly but doing some very basic rotation exercises each day can make your feet and ankles much stronger and able to withstand more. 5 to 10 minutes each day is a sound investment to help keep you from being off your feet for a much longer period of time.
  • Moisturize, moisturize and moisturize your feet even more. No, that doesn’t mean run water over them for a long period of time. Make sure you apply lotion on your feet to keep the skin there smooth and supple. Dry, cracked feet can make having to stand on them for long periods of time quite uncomfortable.

 

When patients come for physical therapy, the very first thing that they want is to relieve pain. If they have taken the steps previously mentioned, then it makes the physical therapist’s job much easier.

 

If all these tips are not able to relieve whatever ails your foot, feel free to come visit the best physical therapist NYC. The excellent staff there will look at your feet and then chart a course of treatment or exercise or both that will have both you and your feet feeling fine. You can visit either the Midtown or Downtown locations… whatever is the most convenient for you.

 

Gout Symptoms: When Should You Call a PodiatristGout is a complicated form of arthritis that could strike anyone at any time. It involves a sudden and painful inflammation of the joints. The joint that is most often affected by gout is the base of the big toe. Gout symptoms may come and go, but the flares often get worse over time. If you have any of these symptoms of gout or other problems with the joints in your foot, it is a good idea to call the podiatrist for an examination and diagnosis.

 

Intense Joint Pain

The hallmark of gout symptoms is intense joint pain that comes on without any warning. A gout attack could wake you up in the middle of the night from a deep sleep. It usually affects the joint at the base of your big toe, but it could affect other joints in your body, such as your ankle or knees. More than one of your joints could be affected at the same time. The pain reaches its maximum about 4 to 12 hours after it begins.

Lingering Discomfort

Many people experience lingering discomfort after a gout attack. The pain gradually subsides, but you could still feel sore and tender in the affected joint for up to a few weeks. Each time you have a gout attack, it could affect additional joints, and the pain could linger on for a longer period of time.

Reduced Range of Motion

During a gout attack, you may not be able to move your big toe in the ways that you usually can. Pointing your toes could be difficult. You might notice increased pain when you stand on your tiptoes or when you push off to run or jump. Bending your foot to step up an incline or climb a set of stairs could worsen your pain. You might find it difficult to put on shoes.

Inflammation and Redness

During a gout attack, it is common to have inflammation of the affected joint. For example, if the big toe of your left foot is affected, its joint is likely to look swollen compared to the big toe on your right foot. The joint may also look red and feel warm to the touch. During a severe gout attack, the joint may be extremely tender. Putting a shoe on your foot could prove to be too painful. Even the pressure of a lightweight cotton or nylon sock might be more than you could bear.

When to Call a Podiatrist

Gout that is not treated could get progressively worse, leaving you with permanent joint damage. Untreated gout attacks often get more painful with time. If you have any of these symptoms, it is important to call your podiatrist for an appointment:

A gout attack that continues to get worse over a few days

* You cannot put weight on the affected foot

* You develop a fever along with the joint pain

 *These are signs of an infection that require prompt medical treatment

Do Orthotics Help Foot PainFoot pain can happen anywhere on the foot, but it is especially common in the ball of the foot, along the arch and at the heel. The ball of the foot incurs a lot of force when you take a step, jump or run. Your heels also experience a lot of force when you walk or stand on your feet for extended periods of time. The arches may develop pain because the soft tissues become stretched, inflamed or swollen. Orthotics that are custom-made for you by your podiatrist are designed to relieve specific types of foot pain.
 

How Orthotics Work


To answer the question of "Do orthotics help foot pain?", it is important to understand how the devices work and what they are. There are two main categories of orthotic devices. One type is available over-the-counter. These products consist of flexible foam or gel-filled inserts that you place inside of your shoe. They are designed to supplement the cushioning of the insole that is already in your shoe. The second category is custom orthotic devices made just for you by the podiatrist. To make the customized inserts, the podiatrist makes a mold of your foot. The customized orthotic device is made from plastic with layers of leather and foam for durability, protection and comfort. They slide into your shoe and fit underneath of your foot while you stand or walk.
 

Why Orthotic Inserts Help With Painful Feet


The second part of the answer to "Do orthotics help foot pain?" is about the mechanics of taking a step. The forces on the different parts of your foot cause minor traumas, such as tissue swelling, irritation of a nerve or tiny stress fractures. The arch support of the hard plastic part of the orthotic device helps to align your foot properly within the shoe. It keeps the bones of your feet aligned so that the forces of walking or running are distributed properly instead of focused on one area. The cushioning parts of the orthotic devices absorb some of the impact of taking a step, reducing the amount of force that is transmitted to your bones and soft tissues. The combination of support and cushioning is what reduces your foot pain.
 

Painful Foot Conditions Helped By Orthotic Devices

 
There are many types of painful foot conditions that could benefit from the use of customized orthotic inserts. Some foot problems are often successfully treated with the use of orthotic shoe inserts. These conditions include:
 
  • Plantar fasciitis
  • Prominent big toe joints
  • Osteoarthritis and rheumatoid arthritis
  • High arches
  • Flat feet
  • Over-pronation
  • Heel spurs
  • Metatarsalgia
  • Sesamoiditis
  • Sesamoid fractures

When you meet with the podiatrist, it is a good idea to share which activities tend to aggravate your pain. This could affect the types of materials that are used in the creation of your orthotic device. The mechanics of running are different than the mechanics of walking.