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BEST FOOT FORWARDBEST FOOT FORWARDDr. L. Kelsey Armstrong, D.P.M., CSCSDr. L. Kelsey Armstrong, D.P.M., CSCSBoard Certified, American Board of Multiple Board Certified, American Board of Multiple
Specialties in Podiatry, Primary Care in Podiatric Specialties in Podiatry, Primary Care in Podiatric MedicineMedicine
Armstrong Podiatry & Sports Health, PLLCArmstrong Podiatry & Sports Health, PLLCRaleigh, NCRaleigh, NC
919-806-FOOT919-806-FOOT
PODIATRYPODIATRY
WHAT IS IT?WHAT IS IT?The medical profession that evaluates The medical profession that evaluates
and treats the muscles, tendons, bones and treats the muscles, tendons, bones and skin of the foot and ankle and how it and skin of the foot and ankle and how it relates to the rest of the bodyrelates to the rest of the body
A podiatrist has at least six years of A podiatrist has at least six years of post- secondary education, including post- secondary education, including four years of medical trainingfour years of medical training
Foot ProblemsFoot Problems
Plantar fasciitis (“heel pain”)Plantar fasciitis (“heel pain”)Neuroma (“pinched nerve”)Neuroma (“pinched nerve”)Posterior/anterior tibial Posterior/anterior tibial
tendonitis/tendonosistendonitis/tendonosisStress fracturesStress fracturesAnkle sprainsAnkle sprains Ingrown toenailIngrown toenail
Another sad fact about agingAnother sad fact about aging
The elasticity of connective tissue The elasticity of connective tissue fibers (tendons, fascia, muscles) tend fibers (tendons, fascia, muscles) tend to deteriorate and shortento deteriorate and shorten
The bony structures tends to get The bony structures tends to get weakerweaker
This tendency is This tendency is accelerated by accelerated by inactivity (IF YOU inactivity (IF YOU DON’T USE IT, YOU DON’T USE IT, YOU LOSE IT)LOSE IT)
This tendency is This tendency is also accelerated by also accelerated by our shoegear our shoegear choices which choices which reduces the reduces the activity of the activity of the muscles, muscles, ligaments, ligaments, tendons, etc.tendons, etc.
What can I do?
Solution #1: ShoegearSolution #1: Shoegear
Supportive, comfortable shoegear is Supportive, comfortable shoegear is the key for preventionthe key for prevention
Running shoes are the best (New Running shoes are the best (New Balance, Brooks, Reebok, Saucony)Balance, Brooks, Reebok, Saucony)
Some good sandals, include Teva Some good sandals, include Teva and Ecco brandsand Ecco brands
Some good casual/dress shoes Some good casual/dress shoes include Rockport, Naot, Ecco, Danskoinclude Rockport, Naot, Ecco, Dansko
Solution #1: ShoegearSolution #1: Shoegear
If not enough, then additional If not enough, then additional support in shoegear may be needed, support in shoegear may be needed, i.e., insoles or orthoticsi.e., insoles or orthotics
Get the best recommendation for the Get the best recommendation for the correct shoegear by a podiatrist (who correct shoegear by a podiatrist (who knows your feet better?)knows your feet better?)
Replace your shoegear every six to Replace your shoegear every six to twelve months (depending on twelve months (depending on activity)activity)
Solution #2: Stretch!Solution #2: Stretch!
Goal of stretching is to restore muscle Goal of stretching is to restore muscle to their normal length and beyondto their normal length and beyond
Gentle stretching is the most effective Gentle stretching is the most effective way: 30-40% of maximum perceived way: 30-40% of maximum perceived stretch OR until you feel the tension stretch OR until you feel the tension disappear disappear
Aim for about 60 seconds of stretching Aim for about 60 seconds of stretching three times for each muscle groupthree times for each muscle group
Solution #2: Stretch!Solution #2: Stretch!
Solution #3: Common senseSolution #3: Common sense
If you are already in a weakened If you are already in a weakened state, do not expect your body to state, do not expect your body to respond well to sudden bursts of respond well to sudden bursts of activityactivity
If starting an exercise program, start If starting an exercise program, start slowly and gradually; best to be slowly and gradually; best to be under the guidance of a fitness under the guidance of a fitness professionalprofessional
May is Exercise is Medicine May is Exercise is Medicine Month!Month!
New initiative created by ACSM and New initiative created by ACSM and AMA to promote exercise as AMA to promote exercise as important to health as any drug, important to health as any drug, injection or therapyinjection or therapy
Encourage patients to get an Encourage patients to get an exercise prescriptionprescription from their from their primary care physicianprimary care physician
The primary care physician can refer The primary care physician can refer to a fitness professional if necessaryto a fitness professional if necessary
May is Exercise is Medicine May is Exercise is Medicine Month!Month!
Thank you for your time!Thank you for your time!
www.armstrongpodnsportshealth.comwww.armstrongpodnsportshealth.com
[email protected]@verizon.netet
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