Jogging is catching on with many people as a common hobby to help us stay active. It’s a fantastic cardio workout and can certainly be exhilarating, especially when you bring along a friend or two--maybe even your dog! As fantastic as jogging can be, it’s important to take your time getting started. Getting right into it, although tempting, can be very dangerous to our lower half! Here are 3 exercises to help you prepare your lower extremities for the slow incline ahead to full blown jogging.
The knee is particularly vulnerable during jogging. The simplest and easiest way to stretch the knee is to position yourself upright in a chair, with another chair next to you. Put your foot onto the other chair and lower your knee towards the floor, flattening your leg. Hold this position for about 10 seconds, then relax and repeat. It is easy, but it is rewarding!
This is a bit more difficult but feels great. Using a yoga mat or a soft surface, lay down on the floor. Position yourself on your side. You can use your elbow to hold yourself up. With your leg closest to the floor straightened out, raise your other leg slowly and hold it for about 10 seconds. Repeat this 10 times and feel the flexibility!
Find somewhere with a small ledge, like a shorter set of stairs, with hand railings. Position yourself in front of the stair or small ledge. While holding onto the handrail, place the foot farthest from the railing up onto the ledge and slowly press yourself up. Repeat 10 times then switch feet.
You’ll be on your way to jogging in no time--just make sure you take it slow and keep it safe! At your next appointment at Grand Central Footcare, be sure to address any concerns you be having about your foot and ankle health with Dr. Les J. Glubo. You can even conveniently schedule an appointment online today or call us at (212) 697-3293 at our office in Grand Central, NYC!
It’s soon arriving: that time of year when all of the advertisements come out to remind us of what a beautiful autumn season has to offer. We’re talking about hayrides, spooky haunted houses, trick or treating, apple picking...you name it! Though we’re in the city, seasonal fun isn’t too far away. If you’re looking to take part in the festivities this year, it’s important to consider how much you may be walking and relying on your feet and ankles during these events.
As the fall season arrives, it brings with it cooler air and a soft breeze, stripping the trees of its leaves and laying them in our paths. While the colorful sight is beautiful, it can pose a risk to the health of our feet and ankles. When it rains and the season progresses, those leaves start to decay. As they decay, they become more slick and slippery, creating the perfect combination for slipping and spraining, or even breaking, your ankle.
Some of the ways we can avoid this hazard include the obvious: don’t walk on patches of wet leaves! But let’s face it, sometimes it’s unavoidable. To be best prepared, choose a pair of shoes that have a stronger grip in the soles. If you have shoe inserts, be sure to put those in as well, it can help stabilize your feet.
But it’s not just patches of wet leaves we have to consider--it’s also the colder air that can freeze over any moisture and the incoming snowy weather. Want to go the extra mile? At your next visit with Grand Central Footcare, ask about creating a custom pair of orthotic inserts or even finding a pair of prescription shoes that will help ensure your safety in slippery environments.
These are just a few ways to help you stay spooky and safe this coming fall and winter season in the great city of New York. We hope you enjoy the festivities in a smart way! At your next appointment at Grand Central Footcare, be sure to address any concerns you are having about your foot and ankle health with foot specialist Dr. Les J. Glubo. You can conveniently schedule an appointment online today or call us at (212) 697-3293!
On average, more than half of Americans experience some sort of foot pain after their regular work day...sometimes even on their days off! While foot pain is common, this doesn’t mean it’s normal. However, if more than half of Americans experience foot pain by the end of their day, how do we know if it’s worth addressing it with your podiatrist? Here are some ways to tell if your foot pain is beyond the norm and needs medical intervention:
Rest & Self-Care:
A relaxing and peaceful way to end your long workday is by giving yourself a well-deserved foot massage. Focusing on the area's that ache the most, applying a gentle, soothing pressure to the muscles can provide serious relief and improve circulation to promote healing. However, if your discomfort lasts beyond the massage and continues into the next day, it may be time to seek help from your trusted podiatrist.
In addition to self-massage, pain management through over-the-counter medicine can help greatly with easing foot pain and discomfort. For some people, it is normal to need semi-regular pain medication. For others, it is not--before starting consistent use of any pain medication like ibuprofen, consult with your doctor. If you find yourself reaching for pain medicine regularly for long periods of time, a visit to your podiatrist is likely in order.
This is perhaps one of the easiest ways to relieve some pain and discomfort in your feet. Orthotic inserts fit snugly inside your shoe and provide cushion and support to problem areas of the foot. Make sure to get an appropriate size so you don’t end up constricting your feet--you could get a blister or make the discomfort worse! Keep in mind that if your discomfort continues even after using new inserts, talking with your podiatrist would be the next step to reduce your pain levels.
There are many ways to relieve your foot pain--you can take medicine, you can rest and massage the aching areas, or you could try inserts. Is it time to see your podiatrist? If your foot pain persists and starts to disrupt your daily life, prevent you from sleeping soundly, or discourages you from exercising, our doctors Dr. Les J. Glubo and Dr. Dawn O. Figlo at Grand Central Foot Care in NYC say it’s time to come in. Conveniently schedule an appointment online today or call us at (212) 697-3293!
Do you have what you need to be prepared? It’s already fall before we knew it! Do you know what you’ll be wearing soon for the winter season? The fall time brings some hesitation to folks with difficulty balancing or who feel like they may slip easily. That’s completely understandable! With those fallen leaves, any moisture that comes can pose a slipping hazard to us. As fallen leaves start to deteriorate, they become wet and slick...the perfect surface to repulse the soles of your shoes and make you slip. It’s not winter yet, but it’s never too early to start preparing.
Did you know that even 10 minutes of exercises targeting your lower body can help you become more stable and flexible? That’s really all it takes--10 minutes of your day! Some light stretches that focus on your hamstrings, calves, glutes, and gently massaging and stretching your knees and ankles can increase blood flow, flexibility, and stability. To go the extra mile, exercise your core for another 5-10 minutes! The trunk of your body, or your abdomen, is perhaps the most difficult area to strengthen...but even minimal muscle growth can make you more stable on your feet. If your lower body is stronger, you can help minimize your risks of falling or slipping in winter weather.
Bringing an extra pair of dry, weather-appropriate shoes in your car or bag is a fantastic resource for when your current pair of shoes may be too saturated to walk safely in. Damp, wet shoes not only pose a risk to your skin (like blisters, athlete’s foot, or even calluses) but the discomfort can distract you and make you more susceptible to slipping or falling on your walk. Keeping a dry pair of shoes on you just in case inclement weather throws the forecast off can mean the difference between walking safely in the winter and injuring your foot or ankle. Want to go above and beyond? Get a pair of slip-in orthotics to increase your stability!
It doesn’t matter your age or your weight, we are all at risk of slipping and falling! Help prevent your risk of slipping and falling by staying active and upgrading your winter footwear wardrobe. At your next appointment at Grand Central Footcare, be sure to address any concerns you may have about your ankle health with podiatrist Dr. Les J. Glubo. Conveniently schedule an appointment online today or call us at (212) 697-3293 at our office in New York City!
As we ease into autumn, the warmer weather cools down and outdoor sports like soccer and tennis become more enjoyable. Arguably, tennis is one of the most physically demanding sports out there. Even if you’re not a professional, maintaining your posture and composure during a lively game of tennis can be physically exhausting. With that exhaustion comes the risk of injury, and injuries to the feet or ankles are the most common!
When you think about it, tennis is an exceptionally high impact sport. You must be light on your feet and wear the best of the best footwear to protect your feet against the repeated impact with the ground. Thankfully, most tennis courts are made to have a slight cushion to them--just enough to absorb some of the shock of impact, but not quite enough to make you invincible to human error and injury!
When you are suffering from achilles tendinitis, you will feel pain along the back of your leg. It will centralize around the part of your ankle that connects to the heel. This area is especially vulnerable to tendinitis, or the inflammation of the tendons, due to irritation. In the case of a tennis player, this irritation is caused by the stress of overuse and over-extension of the tendon while playing.
Similar to achilles tendinitis, the pain from plantar fasciitis is located nearest to the heel--however, for fasciitis, it is not along the back of the leg but on the bottom of our feet. This can be a sharp, burning pain that can make physical activity very unappealing. Plantar fasciitis occurs when we over use and over extend the bottoms of our feet on the court and can be felt the most when we jump and use our feet to come to a sudden stop.
Perhaps the most common and the most dreaded injury in tennis is spraining your ankle. While there are different ways to grade the injury depending on the severity of the sprain, even the most minor sprain can keep you off the courts for months at a time. When you come to a sudden stop or have to rapidly maneuver your body, it’s our ankles that do the majority of the work! No wonder a sprained ankle is the most common injury in tennis.
Be sure to keep these in mind the next time you play tennis, and if you injure yourself, schedule an appointment with Grand Central Footcare, located in New York City! We encourage you to address any concerns you may be having about your foot health and want you to be at your best game on the court. With podiatrist Dr. Les J. Glubo on your side, you will rule the court! Conveniently schedule an appointment online today or call us at (212) 697-3293!
This website includes materials that are protected by copyright, or other proprietary rights. Transmission or reproduction of protected items beyond that allowed by fair use, as defined in the copyright laws, requires the written permission of the copyright owners.