Overland Park Office - 10701 Nall Ave., Suite 120, Overland Park, KS 66211
Blue Springs Office - 1050 South Outer Road, Blue Springs, MO 64015

Overland 913-381-5515
Blue Springs 816-228-9393

Bone and Joint Health Action Week is held October 12-20 and exists to bring awareness to various bone diseases, disorders and conditions. Bone mass can drastically decrease with age and can cause many of the bone diseases and disorders common in older people. As part of Bone and Joint Health Action Week, here are four tips to help you maintain healthy, strong bones, including the ones in your feet and ankles.

Eat Calcium-rich Foods

Calcium is the key to maintaining strong, healthy bones. Contrary to popular belief, you don't have to consume dairy to get the recommended dose of calcium each day. Non-dairy foods that are also high in calcium include broccoli, almonds, kale and collard greens. Adults need 1000 mg of calcium a day, so make sure you're eating enough high-calcium foods to meet the goal.

Add Jumping Exercises to Your Daily Workout

According to a study published in the "American Journal of Health Promotion," jumping ten times twice a day provides greater bone-building benefits than hiking, aerobics, walking or jogging. In the study, women ages 25 to 50 increased their hip bone mineral by 0.5 percent over the course of four months by jumping ten times a day, twice a day, taking 30-second breaks between each jump. The women in the control group lost 1.3 percent of their bone mass over the same time frame. The lesson here is to add jumping to your normal exercise routine to increase bone density and strength.

Increase Workout Intensity

Walking, hiking and running are all exercises that will help increase bone density. Try to engage in at least 30 minutes of brisk exercise a day. The true bone-building work happens as the intensity of the workout increases. Increase the pace of your workout or add challenges such as walking uphill or running sprints and intervals. For the best results, mix low-impact workouts with more high-intensity workouts throughout the week.

Train With Weights

Lifting weights helps build muscle mass, which helps to build and protect bone. Women especially need to train with weights, as they lose significant bone mass after menopause. The more bone and muscle mass they have before menopause, the less concern there is for developing serious bone diseases such as osteoporosis after menopause. Add two to three sessions a week of resistance training to your workouts for best results.

Are you experiencing foot pain? Contact Dr. Fleishman, Kansas City Podiatrist, to get the help you need.

 

The start of a new school year brings more than just a return to academics. For many students, it also means rejoining their school sports teams or even simply becoming active again in gym class. Sometimes things go smoothly, and other times damage occurs. Foot injuries are common among the active, back-to-school crowd, and are something for the parents of athletes to think about.

Ankle sprain - This painful ailment accounts for over 16 percent of high school sports injuries and ranks as the most common overall. Sprains occur more often in competition when victory is on the line and enthusiasm fuels energetic play, although students can hurt their ankles in practice as well. The treatment for a sprained ankle involves rest and taking measures to reduce swelling. Think RICE: rest the ankle, ice the area, compress the injury with a compression wrap and elevate the foot.

Sever's Disease - If your child complains of heel pain, it could be Sever's disease. An inflammation of the growth plate in the heel, Sever's occurs more often during rapid growth spurts, and in kids who are more physically active. The age range in which Sever's most typically occurs is 8-to-13 for girls and 10-to-15 for boys. Impact stress from sports or even too much time standing can contribute to this condition, the treatment of which is RICE, foot and leg exercises and pain relief.

Stress fracture - This overuse injury occurs when the bones of the feet are repeatedly stressed by activity without ample rest and healing time in between. Overtraining, training too hard too soon, poor technique, inadequate nutrition and improper footwear can all contribute to a foot stress fracture. Six-to-eight weeks is the time it typically takes a stress fracture to heal, during which your child should rest the injured foot using crutches, a brace or walking boot.

Parents and coaches can work together to minimize the risk of foot injuries when children go back to school sports. Coaches can teach their athletes how to warm up properly and safely, ensure that conditioning happens gradually rather than too quickly, as well as instruct students to respond appropriately to pain signals from their feet. Parents can reinforce these lessons, moderate their children's schedules to allow for rest and supply proper footwear.

If your child is in school sports and has symptoms of a foot injury, the expertise of a podiatrist is the best solution for diagnosis and treatment. Our team at fleishmandpm.com is here to help you and your athlete on the road to recovery.

If you're lucky enough to be basking in the sun right now, the chances are high that you are wearing some type of summer footwear. However, the problem with many flip-flops, sandals and other open-toed shoes is that they are quite flimsy, don't offer good arch support and are usually made for occasional wear rather than everyday wear. As a result, your favorite summer footwear could be causing you problems such as ligament damage and stress fractures.

What You Can Do to Help Your Feet

One of the biggest problems with summer shoes, and most shoes in general, is that they are designed for fashion first and comfort second. Those sandals may look cute, but could be more trouble than they are worth.

The good news is that you can still look good during the summer months while also looking after your feet. Here's how:

  • Buy the right size -- Cramming your feet into strappy sandals that are too small is a recipe for blisters and pain. Choosing sandals that are too big will also produce blisters and cause you to use your toes to grip onto the shoe as you walk along. After a few hours you'll start to feel pain in the bones and joints of your feet as they come under more and more stress.

  • Always go for good arch support -- Slingbacks, ballet flats, sandals, flip-flops and wedges are designed to look good, but aren't designed to be supportive while you are walking. Spending the entire day in this type of footwear can lead to tired legs, arch cramps, sore backs and muscle fatigue. Finding good quality summer footwear with arch support can help to reduce these common foot problems.

  • Know your own feet -- Only you truly know your own feet and what shoes you are most comfortable in, but there are some rules that will help you to avoid some common foot ailments. If you have flat feet, for example, shoes without adequate arch support could cause severe leg fatigue and painful muscle spasms. For the fashion-conscious, shoes that look good but are too small have the potential to ruin your day, while straps that are too tight can cause calluses, corns and blisters. If you really want to wear flip-flops, wear a style with arch support and a slightly raised heel.

Speak to Our Experts

If you are looking for help choosing the right summer footwear, or if you have a foot problem you need assistance with, we would be delighted to help. You can contact our office or request an appointment through our website at fleishmandpm.com.

 

Flat feet can be a drag, particularly if you don't want to become a couch potato. Some people have flat feet from birth, but you may also develop the condition as the result of a torn tendon, obesity or aging. No matter why you have flat feet, your fallen arches can result in swelling and pain. The good news is you don't have to live with pain. With the right footwear and exercise plan, you can remain active.

Choose the Right Footwear

The right tennis shoes can make all the difference. Choosing the right ones can stop your feet from becoming achy throughout the day. With the help of a podiatrist, you can choose inserts for your shoes that support your arches.

Exercises for Flat Feet

With the right shoes on your feet, you're ready to get out there and break a sweat. There are several stretches that will strengthen your flat feet, reducing the likelihood that you'll pull something and potentially improving your mobility.

Can Roll

This simple exercise helps stretch the bottom of your foot. Just put a can of soup (or any canned good) under your foot and roll it from your toes to heel and back again. A few minutes on each foot will suffice.

Calf Stretch

Keeping the back of your legs sufficiently loose keeps your ankles more limber, and ultimately helps compensate for your flat feet. Stand with your foot against a wall, slowly leaning in until you can feel a slight pull. Hold the position for 15 seconds on each leg, repeating a few times.

Towel Grab

A towel grab is a quick way to train your flat feet, hopefully building an arch. Put your foot on top of a flat towel and use your toes and foot to crinkle the towel, and then make it flat again. Repeat a few times.

Using the right footwear and stretches, you can remain active even with flat feet. If you still find the impact of running too painful at times, try adding an activity like biking or rowing to your routine. Need a doctor's advice? Visit fleishmandpm.com to connect with a podiatrist for even more tips.


Source List:

 

You use your feet every day: getting to and from work, doing errands or chores, and essentially doing every other activity that isn't sleeping or sitting. It's a big deal when you have significant foot pain. Understanding the primary causes of foot pain, as well as ways to treat and prevent foot pain, is the best thing you can do to maximize your quality of life.

The following information will help you better understand the causes of foot pain, how to prevent it and how to treat it once it occurs:

Frequent causes of foot pain

The foot is one of the most complicated parts of your body, and about a quarter of all the bones in your body are in your feet. This means there are numerous factors that could cause foot pain. Some of the most common include:

Bone spurs - These growths can occur on any of the bones in your feet or ankles. They can cause significant discomfort and pain if left untreated.

Corns and calluses – Overdevelopment of skin at pressure points that leads to pain on the bottom of the feet. Usually they are not a problem, but sometimes they build up pressure that leads to pain on the bottom of feet.

Warts, ingrown toenails and fungus - Due to the dark, cramped, moist and poorly ventilated conditions that feet are usually in most of the day, developing any of these conditions is unsurprising and common.

Tendinitis - Inflammation in the foot or ankle can lead to significant discomfort and pain. With dozens of tendons in your feet, the chances of one of them becoming inflamed at some point is somewhat high.

Broken bones - If you've broken a bone, you probably know it. Broken bones are extremely painful and require immediate medical assistance.

Typical treatments for foot pain

Foot pain is treated in various ways, depending on the type and severity of the condition. Bone spurs, corns, calluses, warts, fungus and ingrown toenails can be treated by removing them from the foot, oftentimes requiring local anesthesia. The problem is actually treated, versus simply being masked or covered up. However, the downside is it can be painful and lead to temporarily restricted movement, and individuals susceptible to these conditions are likely to get them again.

Conditions like tendinitis typically require a combination of strapping, physical therapy and medication.

Preventative measures for foot pain

Significantly reduce the risk of foot pain by taking preventative measures. These include keeping feet clean and moisturized, wearing socks and clean shoes, and regularly looking at your feet for cuts, sores and cracks. Stretches are another great way to minimize the risk of inflammation-related problems.

To learn more about treating and preventing foot pain, simply contact Dr. Sheldon Fleishman.


Sources:

  • http://www.healthcommunities.com/foot-anatomy/foot-anatomy-overview.shtml
  • http://www.arthritis.org/about-arthritis/where-it-hurts/foot-heel-and-toe-pain/foot-heel-and-toe-care/prevent-foot-problems.php




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