Podiatrist in San Leandro, CA
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Posts for tag: stretching

Approximately more than half of runners experience a running injury. Some of the most common injuries include muscle strains, stress fractures, and shin splints. To reduce your risk for injury it is important to include other forms of cross training with your running, such as resistance training and stretching to increase flexibility. Both of these forms of training will increase balance in the body while decreasing risk for injury.  

Runners can still be prone to running injuries even with proper precautions. If you are suffering from a running injury see one of our podiatrists of Foot Doctor of the East Bay. Our doctors will provide you with quality treatment and assist you with all of your foot and ankle concerns.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber, this will help you gain better flexibility.

If you have any questions, please contact 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 how to Prevent Running Injuries

Runners who exercise daily will often suffer from sore or painful feet. While a daily foot massage is ideal, it is also not always possible. After their daily run, runners should instead consider removing their sneakers and socks to perform foot stretches, which can help soothe the muscles in their feet. While kneeling on a yoga mat or carpet, tuck the toes toward the knees and slowly lower the pelvis to the heels. This position should be held for at least thirty seconds before slowly lifting the hips off the heels. The toes should then be pointed away from the knees before sitting back down on the heels to stretch the tops of the feet. This can be repeated two or three more times to optimally stretch the feet.

Stretching the feet is an important part of any runner’s exercise routine. To learn more, consult with one of our podiatrists from Foot Doctor of the East Bay. Our doctors will attend to all of your foot and ankle needs.

Stretching Your Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Good ways to stretch your feet are:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

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 Stretching Your Feet

 

By Michael Stein, DPM
December 05, 2014
Category: Foot Health
Tags: diet   stretching   foot cramps  

Bay Area residents and visitors know a little bit about cramped conditions—the metro area is the nation’s fifth-largest, and San Francisco is the second most densely populated major city in the United States (trailing only New York). While running elbow to elbow with tourists through Chinatown might be merely tolerable, one place you really don’t want to feel cramped is in your feet.

Foot cramps are the result of involuntary muscle spasms. They can strike at any time, usually quite suddenly, and often last for a few minutes. Even if they only last a few seconds, though, the pain can be quite intense. Here are some simple tips you can use to get rid of foot cramps:

  • Gentle massage and heat therapy can ease discomfort by relaxing muscles and increasing blood flow, which allows more nutrients to reach the muscles.
  • Gently stretching feet and toes when the pain strikes can help relax muscles more quickly and build up resistance to cramps by improving flexibility and strengthening muscles.
  • Drink lots of water. Dehydration is a major contributing factor for many types of cramps, including foot cramps.
  • Eat a balanced diet and, as long as your doctor gives you the okay, try taking regular nutritional supplements. Deficiencies in vitamins and minerals such as Vitamin D and E, calcium, potassium, and others are frequently present in those who deal with regular cramping.
  • Check your shoes. Ill-fitting or improper footwear adds stress to muscles and may make them more susceptible to spasms.
  • Some people report that wearing toe stretchers (which improve flexibility in the muscles and ligaments of the forefoot) for an hour or so per day reduces the frequency of cramping.

Foot cramps are no fun, especially for those whose spasms are especially frequent, painful, or long-lasting. When home treatments aren’t enough, see the experts at Foot Doctor of the East Bay by calling (510) 483-3390. Trust Dr. Michael Stein and Zeindelin Ahmad, DPM, to help you get rid of foot cramps.

Image by Hans on pixabay.com.

By Dr. Michael Stein
August 18, 2014
Category: Foot Conditions

BunionGetting around in San Francisco for the weekend can be a pain if you hit a bad traffic jam, and we haven’t even mentioned parking. The answer? A ride on the historic cable cars offers a great way to get around the city, while keeping your commute from getting any worse. In the case of your feet, if a bunion that has started and you want to keep it from getting any worse, use this helpful information on bunion treatment to slow the progression of your symptoms.

For starters, icing and elevating is a good way to relieve pain and begin your treatment plan. You can also apply patches over the area to make sure your shoes don’t rub on it. The main way to prevent the progression, though, is to invest in good footwear.

As far as shoes go, we have you covered. We can help you make good shoe choices by recommending which styles to buy. Sometimes, we’ll even recommend a shoe repair shop that can help you modify your existing shoes to accommodate that bump on the side of your foot. This usually involves stretching the shoe’s toe box to give you more room. 

If shoe style alone doesn’t fix your problem, our office specializes in making custom orthotics that will match the exact shape of your foot. The structure, which is inserted into your shoe, is meant to redistribute the extra weight you’re placing on your toe joint. This will help relieve pressure and pain, and slow the deformity’s progression.

Bunion treatment, when applied in the deformity’s early stages, will help you avoid a rush hour to the doctor when your pain is just too unbearable. You can call Foot Doctor of the East Bay in San Leandro at (510) 483-3390, Pleasanton at (925) 425-9684, and Los Gatos at (408) 356-6767.

Photo Credit: marin via reedigitalphotos.net



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