Podiatrist in San Leandro, CA
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Posts for tag: Exercise

 Thanks to the book “Born to Run” and its spin-off movie, barefoot running became a trending form of exercise. Hundreds of runners began to support the belief that naturally landing on the bare forefoot would lessen impending running injuries. With the trend came “barefoot shoes” that attempted to emulate the feeling of running barefoot without actually having to do so. While the excitement over barefoot running has died down, barefoot exercises are still being heralded for their ability to strengthen the foot and improve flexibility. Benefits also include better gait patterns, fall prevention for the elderly, and the rehabilitation of knee and hip pain. 

If you have any questions about barefoot running, contact one of our podiatrists from Foot Doctor of the East Bay. Our doctors will treat your foot and ankle needs.

Barefoot Running

Barefoot running is a fairly popular trend in the running world. More than just simply ‘running without shoes,” barefoot running affects the way your feet hit the ground and your overall posture. Barefoot runners land on the front part of their feet as opposed to those who wear shoes, who usually strike their heel as they hit the ground.

Barefoot running contains many advantages, including:

  • A lower risk for ankle and foot injuries
  • Improvement in balance and body  posture
  • Strengthens muscles in the lower legs, ankles and feet that are not normally worked when wearing shoes

There are also some disadvantages to barefoot running, which include:

  • Lack of shoes increases the risk of incurring blisters, scrapes, bruises and cuts
  • Risk of Achilles tendonitis as a result of landing on the front of your feet constantly
  • Needing time and transition to adjust as the switch cannot be automatic

Start on even, flat surfaces and consider investing in minimalist running shoes. Minimalist running shoes provide the ‘feel’ of barefoot running while affording the same protection you get from wearing shoes. Barefoot running can be safe and enjoyable with the proper planning and transition.

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

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With his step-counting pedometer, 69-year-old Jim Palmquist tracks his daily steps in a log book. He will often favor a hike over his Toyota Highlander if he has a chance to walk the distance. “I’m really convinced that walking is one of the best things you can do for your health,” said Palmquist. “Walking is wonderful.” According to the American Heart Association, walking for 30 minutes daily can help reduce the risk of heart disease, improve blood pressure and reduce the risk of osteoporosis, breast and colon cancer and type 2 diabetes.

Exercising the feet and ankles regularly is a great way to prevent injuries. If you have any foot or ankle concerns, contact one of our podiatrists from Foot Doctor of the East Bay. Our doctors will treat your foot and ankle needs.

Exercise for Your Feet

Exercise for your feet can help you to 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 often we 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 not to have any foot problems, it is an important gesture to take care of them to ensure its good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rise, lifting off the floor doing reps and sets, also flexing the toes and involving the shins may help too. It is best to speak with your doctor regarding how to do these fitness steps and how often is right for you. Everyone’s needs and bodies are different and it varies from individual to individual to determine what should be done for you to maintain strength in your feet.

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 office located in California. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about exercising your feet.

 

By Dr. Michael Stein
October 09, 2014
Category: Neuropathy

Avoid high intensity workouts with neuropathyHere in the Bay Area, we’re blessed with a Mediterranean-style climate that happily accommodates year-round outdoor exercise—it’s almost never too hot or too cold to go out and get your body working. If you have some loss of sensitivity in your feet due to complications from diabetes, though, you have to be careful with the kinds of exercises you choose. That’s not to say activity with neuropathy needs to be difficult—it doesn’t! However, workouts that involve repetitive impacts can cause blistering, ulcers, and even bone fractures that worsen as you continue to engage in the activity. You may go out for a run, come back home, take off your shoes, and notice significant damage.

Avoid strenuous, high-impact exercises like running, jump rope, basketball, tennis, and other activities and sports that involve a lot of jumping, landing, and repetitive hard foot strikes. They wreak havoc on sensitive feet. Instead, choose activities and workouts that get your heart pumping without pounding on aching feet, ankles, and knees. At the gym or at home, try incorporating a stationary bike, elliptical, or step aerobics into your routine.

When you’re ready to take it outside, try a nice bike ride—there are plenty of beautiful trails and bike paths nearby for you to enjoy. If you have access to a pool (or public beach), swimming is a great way to flex those joints and get a good cardio workout, while putting minimum stress on sensitive bones and tissues. You can do some walking, too—just start out with short distances and keep checking your feet to ensure your gait or footwear isn’t causing problems.

There are also a few exercises specifically designed for diabetic neuropathy you can try. Range-of-motion activities, such as sitting in a chair, lifting your foot, and rotating your ankle joint clockwise, then counterclockwise, can stimulate nerve function and increase circulation. Toe tapping exercises and sitting leg pointers—in which you sit in a chair, point your leg out straight with knee locked, and rotate your ankle five times in each direction—can also help.

For more tips on activity with neuropathy, check out our free patient education library. If you have any concerns or need to schedule an appointment, you can reach Foot Doctor of the East Bay through this website or by calling (510) 483-3390. We have offices in Los Gatos, San Leandro, and Pleasanton, CA.

Photo credit: David Mark

By Dr. Michael Stein
August 28, 2014
Category: Foot Care

Athletes looking to run faster, jump higher, and become more agile should focus on strengthening the body from the ground up through instability training. This can involve the use of rubber bands, mini-trams, and balance boards to work all areas of the feet, ankles and lower legs as well as the knees, hips, and back.

Examples of exercises include: standing on one foot at a time on a mini-trampoline for 15 to 30 seconds, changing positions on the tram or boards, and moving the foot up and down, side to side and in and out with rubber bands or tubing to strengthen the lower leg muscles.  

There are various methods to help you exercise your feet. Speak to Dr. Michael Stein of Foot Doctor of the East Bay if you would like to learn about other activities that will exercise the feet. Dr. Stein will attend to all of your foot and ankle needs and provide you with quality treatment.

Exercise for Your Feet

If you spend most of your time on your feet, or don’t either way your feet should deserve attention. There are many people who exercise regularly and still don’t spend enough time to care for their feet. Your foot does get exposure that requires maintenance since your health has a lot to do with footing.

Exercises

Toe rise – this exercise involves standing on the tip-toes for a count of 15 seconds, then resting your feet on ground. This exercise should be repeated three times a day to strengthen the feet.

Toe Pick-ups – the toes are exercises that are done by picking up small items using your toes. This helps strengthen the muscles on the upper part of the feet. Three sets along with 15 seconds being held should be completed. Small items like marbles or stationary will work.

Ankle Pump – can be performed upwards or downwards. The workout can be completed both ways at the same time. This involves flexing the foot either towards the shin or to the ground. This makes the foot work very well, working large parts of the muscles.

For more information about Exercise for Your Feet, follow the link below.

If you have any questions, please feel free to contact one of our offices located in San Leandro, Pleasanton, and Los Gatos, CA. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more about Exercise for Your Feet

http://media4.onsugar.com/files/2013/06/11/769/n/1922729/99ef893129012a99_feet-sneakers.xxxlarge.jpgA busy and active lifestyle can cause a lot of stress not only to your mind but also to your feet. According to Lizzie Fuhr of Popsugar Fitness, when the feet endure excessive amounts of stress being put on them, tissues can tear causing swelling and irritation. Fuhr suggests a firm routine of stretching exercises will relieve stress especially around the plantar fascia.   

Although it is important to get adequate exercisefor your feet and ankles, you should be aware of proper exercise techniques before you embark on a new program. A podiatrist like Dr. Michael Stein of Foot Doctor of the East Bay can provide exercise recommendations that allow you to gain strength in your feet and ankles while avoiding foot pain or foot injuries.

Exercise for Your Feet

Exercise for your feet can help you to 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 often we 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 not to have any foot problems, it is an important gesture to take care of them to ensure its good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rise, lifting off the floor doing reps and sets, also flexing the toes and involving the shins may help too. It is best to speak with your doctor regarding how to do these fitness steps and how often is right for you. Everyone’s needs and bodies are different and it varies from individual to individual to determine what should be done for you to maintain strength in your feet.

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 contact one of our offices which are located in San Leandro, Pleasanton and Los Gatos, CA. We offer the newest diagnostic and treatment technologies for all your foot care needs.

Read more on Exercise for Your Feet.



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