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!

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