Exercise Your Toes!

Do you like to stay in shape? How much of the week do you spend doing some form of exercise? If you make the effort to stay fit and healthy, we want to encourage you to keep it up! We also want to ask you, do you ever focus on your toes?

Feet take a tremendous amount of abuse and endure loads of stress throughout the day. We often underestimate the importance of our feet and that they need attention to stay healthy just like the rest of your body. Keep them in top shape with these fun and easy exercises. Print out this list before heading to your next workout:

·      Toe squeeze – Grip your toes onto a small object such as a wine cork and hold the squeeze for 10 seconds. Repeat five times on each foot.

·      Golf ball massage – Roll your foot over a golf ball to massage your arch and soothe tired feet. A frozen water bottle is great too!

·      Marble madness – Use your toes to pick up marbles one at a time and drop them in a small bowl. This is a great toe exercise if you have a deformity such as hammertoe .

·      Toe stretch – Wrap an elastic band around your toes and stretch them apart. Hold for 5 seconds and repeat 5 times on each foot.

·      Towel grab – Sit in a chair with a towel on the floor beneath your feet. Using only your toes, scrunch the towel towards you. Add a book on the edge of the towel for extra resistance. This is a good tip for those with ball of foot pain and toe cramps.

Try them out and let us know what you think! If you have any persistent foot or toe pain, please don’t hesitate to seek treatment. There is never a reason to live with foot pain! Contact Capital District Podiatry to make an appointment today (518) 273-0053. 

Find Out Why You May Have Foot Pain

Our feet are often used and abused, and only thought of when they bother us. If you have foot pain, it is worth reviewing some common injuries to find out how they happen and to learn the right way to handle them. The following are common foot injuries that New York foot specialist, Dr. Tejas Pandya treats on a regular basis:

Ankle sprain – This injury is often unavoidable as even a small wrong step could lead to a twisting of the ankle. Pain, swelling and bruising usually follow a sprain but the degree of damage can be more than you realize. This makes it important to have it looked at to ensure you get the right treatment.

Plantar fasciitis – If you have pain when you step on the floor in the morning, you may have plantar fasciitis. This happens when the tissues that run along the bottom of your foot become irritated and inflamed. It can get worse over time, so have it diagnosed and treated early.

Fracture – This is a break in a bone. Feet are exposed to a lot of stress, especially if you are an athlete, making them vulnerable to these injuries. There are general bone fractures and stress fractures. The latter is important to highlight as it can often go untreated. Increasing training too quickly or wearing the wrong footwear can lead to tiny cracks in your bone. If you have foot pain, the possibility of a fracture is a primary reason for having it addressed.

At the end of the day, if you have any kind of nagging foot pain, have it checked. Whether it has just started, has developed over time or if self-care for an injury isn’t working, we can help. Dr. Pandya can diagnose the reason for your pain and provide the treatment to get rid of it. Make an appointment with Capital District Podiatry today by calling (518) 273-0053. 

The Eat Clean Diet Trend

Should you jump on board?

There are so many get fit fast and eating trends out there and it can be hard to weed through them all. Which are good? Which ones should I stay away from? Which ones hold great promise but could be bad for my health?

Dr. Tejas Pandya, foot specialist in Troy, NY cares about the whole health of his patients. Foot health is often affected by a healthy or unhealthy diet. When it comes to “eating clean,” the rules are simple and pretty straightforward. Here are a few of the basics:

• It is not about counting calories or points, rather a change in lifestyle as you eat the foods your body truly needs to function.
• Stay away from foods that have ingredients you can’t pronounce. This would include all processed, fatty and refined foods.
• This way of eating focuses on lean proteins, vegetables, fruits, whole grains, nonfat dairy and healthy fats.
• Each meal stays between 200-300 calories but focus is on portion control.
• At least 8 cups of water a day is recommended as well as never skipping meals, especially breakfast.
• Regular exercise and strength training three days a week for 30 minutes is encouraged alongside the diet.

All of these are healthy tips and fairly foundational for any good healthy living plan. Some reviews of the Eat Clean Diet find that there are some heavy restrictions throughout the plan as a whole. An extremely structured diet with a lot of rules can be difficult to carry out long term. Some critics find that sample meal plans may not have enough calories for some people, especially those who are ver

y active. There is also caution to be taken in regards to certain supplements that may be mentioned.

When making decisions about your health, stay informed and read the facts. If any kind of foot or ankle problem is hindering your efforts to stay active and healthy, please contact Capital District Podiatry today. To make an appointment, simply call our office at (518) 273-0053.

Treating Bunions

 Have a painful bump on the side of your foot?

If your big toe is angled over a bit and you have a bump on the side of your foot, you most likely have a bunion. The good news is you are not alone as this is one of the most common foot problems treated at Capital District Podiatry . The not so good news is this condition usually worsens over time and ignoring it could lead to chronic pain and other problems such as bursitis and even immobility.

How do you treat bunions?

Catching a bunion problem early, even before pain is present will have a significant impact on your foot health long term. This deformity is usually due to an inherited foot structure so if you know that you are prone to developing bunions or notice a bump is forming, start treatment early. Foot specialist Dr. Tejas Pandya may suggest one or more of the following treatment options:

• Change of footwear 
• Icing
• Anti-inflammatory medications
• Activity modifications
• Custom orthotics to support and protect your feet

If your condition has progressed past beyond conservative treatment options, surgery may be needed to relieve your symptoms. This is nothing to fear. Our office has helped many patients through bunionectomies. Often the surgery is done as a same-day procedure and only requires a local anesthesia. Dr. Pandya can choose the right procedure to eliminate your bunions and pain once and for all.

We have two convenient locations in Troy and Clifton Park, NY to serve you. Call us at (518) 273-0053 to make an appointment and say goodbye to your bunion pain!  

Latest Summer Fitness Trends

 How do you stay fit in the summer?

Summer is a great time to stay active and get fit! We can get outside and enjoy the beautiful outdoors, take a hike, bike a trail or play a game of beach volleyball. If you are looking for what’s hot in the fitness world this summer, there are a few trends that you may want to check out:

Boot camps – While the name may sound a little intimidating, these fitness classes are getting people in tip-top shape with high intensity activity and accountability. Focus is often on strength, endurance and flexibility.

Yoga – There are many forms of yoga emerging, each focusing on different techniques or set in a different environment such as those in hot and humid rooms. Find a reputable studio near you to learn proper technique and find out what this trend is all about.

Zumba – This and other dance style workouts are very popular this summer. The high energy level, challenging movements and music that makes you want to get up and move make this type of class a must-try.

CrossFit – This fitness program focuses on strength and conditioning. It revolves around aerobic exercise, weight lifting, speed training, gymnastics and plyometrics to name a few.

Obstacle races – As an alternative to a typical marathon, these races are fun and challenging.  Whether you are running through mud or climbing walls, explore the races in your community this summer.

Wherever your fitness adventures take you, make sure you are keeping your feet healthy. If foot pain is getting in your way, contact Capital District Podiatry . Dr. Tejas Pandya can diagnose any problems you may have and provide the treatment you need to get back to your life without foot pain. Call (518) 273-0053 to make an appointment today.