Strengthening exercises are very beneficial for runners who are constantly on their feet. These exercises should be done three or four days a week. A good exercise is to lay your feet flat on the ground, while lifting only the big toe. This should be repeated ten times. Next, try this same exercise except lift the rest of the toes while laying the big toe flat. Now, repeat this ten times. Another helpful exercise is to pick up marbles from the ground by curling your toes. Try to fill a small cup with all of the marbles and then try the same exercise with your other foot.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Dr. Douglas Mckay of New Jersey . Our doctor will treat your foot and ankle needs.

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 feel free to contact one of our offices located in Caldwell, and Galloway, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

If you experience numbness or a tingling sensation in the feet, you may have poor circulation. Additionally, some patients may feel a cramping or coldness in their toes and this may often be the result of the inability of the circulatory system to transport blood to the cells of the body. A condition known as peripheral vascular disease, which is also referred to as PVD, may often occur when the veins or arteries become blocked. This may cause wounds on the feet to heal slower than average, and may often be accompanied by a decrease in body temperature, which may cause the feet to feel cold. Research has shown that heart disease may be a leading cause of poor circulation, and this may include a specific condition known as arrhythmias, or an irregular heartbeat. If you are experiencing symptoms that are indicative of poor circulation in the feet, it’s advised to schedule a consultation with a podiatrist for additional information, including treatment options.

Poor circulation is a serious condition and needs immediate medical attention. If you have any concerns with poor circulation in your feet contact Dr. Douglas Mckay of New Jersey . Our doctor will treat your foot and ankle needs.

Poor Circulation in the Feet

Poor blood circulation in the feet and legs is can be caused by peripheral artery disease (PAD), which is the result of a buildup of plaque in the arteries.

Plaque buildup or atherosclerosis results from excess calcium and cholesterol in the bloodstream. This can restrict the amount of blood which can flow through the arteries. Poor blood circulation in the feet and legs are sometimes caused by inflammation in the blood vessels, known as vasculitis.

Causes

Lack of oxygen and oxygen from poor blood circulation restricts muscle growth and development. It can also cause:

• Muscle pain, stiffness, or weakness 
• Numbness or cramping in the legs
• Skin discoloration
• Slower nail & hair growth
• Erectile dysfunction

Those who have diabetes or smoke are at greatest risk for poor circulation, as are those who are over 50. If you have poor circulation in the feet and legs it may be caused by PAD and is important to make changes to your lifestyle in order to reduce risk of getting a heart attack or stroke. Exercise and maintaining a healthy lifestyle will dramatically improve conditions.

As always, see a podiatrist as he or she will assist in finding a regimen that suits you. A podiatrist can also prescribe you any needed medication. 

If you have any questions, please feel free to contact one of our offices located in Caldwell, and Galloway, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

The pain and discomfort may be overwhelming if you experience a broken ankle. Research has shown that treatment needs to be started as quickly as possible and this may extend for a period of six to twelve weeks. There are specific symptoms that are associated with a broken ankle, including swelling and bruising, the inability to stand or walk on your foot, and the ankle appearing deformed if the bone is dislocated. An effective diagnosis is typically achieved by having an X-ray performed to determine the severity of the fracture. If the break is not severe, the patient may be fitted with a protective boot or a plaster cast in addition to using crutches, which are designed to keep the weight off the ankle. For more severe fractures, the bone may have to be realigned through manual manipulation or surgery, which may require wires and screws to be inserted into your foot. Please consult with a podiatrist if you feel you have broken your ankle to determine the proper treatment options.

Broken ankles need immediate treatment. If you are seeking treatment, contact Dr. Douglas Mckay from New Jersey . Our doctor can provide the care you need to keep you pain-free and on your feet. 

Broken Ankles
A broken ankle is experienced when a person fractures their tibia or fibula in the lower leg and ankle area. Both of these bones are attached at the bottom of the leg and combine to form what we know to be our ankle.

When a physician is referring to a break of the ankle, he or she is usually referring to a break in the area where the tibia and fibula are joined to create our ankle joint. Ankles are more prone to fractures because the ankle is an area that suffers a lot of pressure and stress. There are some obvious signs when a person experiences a fractured ankle, and the following symptoms may be present.

Symptoms of a Fractured Ankle

• Excessive pain when the area is touched or when any pressure is placed on the ankle
• Swelling around the area
• Bruising of the area
• Area appears to be deformed

If you suspect an ankle fracture, it is recommended to seek treatment as soon as possible. The sooner you have your podiatrist diagnose the fracture, the quicker you’ll be on the way towards recovery.

If you have any questions, please feel free to contact one of our offices located in Caldwell, and Galloway, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.