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By Coralia Terol
April 15, 2014
Category: Ankle Injury

Hey FFA bloggers! I hope you guys are taking advantage of this amazing weather! High 60’s and not a cloud in sight, it’s a runner’s dream! With this warm weather we can start focusing our outdoor training session again! WOOT!

Did you know that you are more likely to obtain an ankle sprain or injury from running than any other type of exercise? Lateral ankle sprains are amongst the most common injuries that will keep you sidelined.

3 key stretching exercises that will keep you up and running are ankle circles, ankle alphabet, and calf raises. For the ankle circles you just need take a seat and perform slow circles with your ankles. Make sure you go clockwise and counterclockwise. This is an easy one to do at your desk while at work. Ankle alphabets are an easy exercise to do while taking a break at work. Sit in a chair and spell out the alphabet with your toes, making sure to exaggerate the range of motion of your ankle. Calf raises allows your body to learn how to control your muscles when your body weight shifts. Stand with your feet shoulder width apart, then slowly raise yourself to your tippy toes and lower yourself slowly back to the ground. You can repeat these exercises 1-2 times a day to help combat those potential ankle sprains.

The typical signs and symptoms of ankle sprains may include: pain or soreness, swelling, bruising, difficulty walking, and stiffness in the ankle joint. These symptoms may vary in intensity depending on the severity of the sprain. If you are not experiencing any pain or swelling with a sprained ankle, medical treatment is vital to a successful race. If left untreated this may lead to chronic ankle instability.

If you or someone you know might be interested in discussing more about ankle sprains or ankle injury prevention for the spring training season with me or another one of your knowledgeable podiatrists, come on into our office Frederick Foot & Ankle Specialists. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MD or Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists! 

By Coralia Terol

By Nikki Ho
April 01, 2014
Category: walking
Tags: podiatrist   Podiatry   mynewfeet   snow   fall   ice   weather  

Hey all you bloggers! How many of you went out this weekend to run errands or to celebrate Sunday Fun-day? I know I did, and when I came out of my Sunday Brunch I was in shock. Nowhere in the weather forecast did it call for sleet and snow. However, after dashing out of the restaurant anticipating only rain, my friend and I were paralyzed by the sight of the roads.

First, of all we weren’t prepared with the proper foot wear and our feet were soggy. We prematurely took out the windshield snow sweeper from the car. So we were left with our bare hands and our ill equipped shoes to walk to the car and ready it for the roads.

But luckily, we didn’t fall because we used the correct techniques of walking in the snow and ice that works for all types of shoes. The trick is to adjust from your normal walking pattern to a snow walking pattern. What I mean is when walking on ice you need to keep your center of gravity over your front leg. This allows both of our legs to work together in stride to propel us forward. Without the sweeping motion we normally have this allows up to walk at a decently quick pace while keeping out balance out in the blizzard like terrain.

Source: http://www.weekendcontent.com/how-to-walk-on-ice/

Hopefully this is the last winter weather we will see, I know all of your friends here at Frederick Foot & Ankle have their finger's crossed!!

If you or someone you know might be interested in discussing more about walking or injury prevention from the icy roads and sidewalks with me or another one of your knowledgeable podiatrist, come on into our office Frederick Foot & Ankle. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MD and Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists!

By Nikki Ho

 

By Yenisey Yanes
March 19, 2014
Category: Podiatry
Tags: Foot Pain   podiatrist   Ankle Pain   Podiatry   Dance   Feet   achilles   mynewfeet   dancing   tendonitis  

To all our Dancing Bloggers out there, we feel your pain and we definitely understand your agony! As a matter of fact, a few of your FFA team members are a passionate part of the dancing community around Frederick. And you can ask anyone of these ladies about their past and present foot and ankle sacrifices for the love of dance.

For instance, the constant twirling, spinning, jumping, and leaping performed in most dance moves makes you most susceptible for painful ankle sprains. Overtime each move makes you into a more elegant dancer and more flexible with each repetition, however to do this you must increase the laxity within your ligaments. The same ligaments that allow the most beautiful ballet dancers to stay en pointe can also cause their career downfalls, predisposing them to chronic ankle sprains. Also in the foot of a dancer there are bones that can shift into abnormal positions from constant strain with types of classical dancing.

You might develop chronic tendon problems such as Achilles tendonitis or FHL tendonitis. Your Achilles tendon runs along the back of your ankle into your heel bone with might cause sharp pain when you’re trying to bust a move. Also the FHL tendon runs from the back of your ankle under your foot to the bottom of your big toe. So if this tendon gets inflamed from overuse, each time you go to push off is a painful one.

Not to mention somehow shoving your regular sized feet into tiny ballet slippers or tight tap shoes. Think about what that does to your poor little toes. This can predispose you to bunions of the 1st and 5th toes. It can also cause painful blisters and calluses to form at the tips, tops and between your toes!

If you or someone you know might be interested in discussing more about common dancing foot or ankle injuries with me or another one of your knowledgeable podiatrist, come on into our office Frederick Foot & Ankle Specialists. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MDand Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists! 

By Yenisey Yanes

By Dr. Brenna Steinberg
March 13, 2014
Category: Training
Tags: running   podiatrist   Training   Swimming   tendon   achilles   rupture   mynewfeet   weekend   warrior   lifting  

Hi FFA Bloggers, I hope you have been enjoying this glimpse of spring weather recently! Since we are in our second week of March I thought we could discuss the damage we, “Weekend Warriors”, do to our bodies. You might be asking yourself what exactly are “Weekend Warriors”? Weekend warriors are people who participate in physical strenuous activities only on weekends or part- time. Most of us fit this category… we train hard on the weekend, however the rest of the week we live rather sedentary lifestyles.

Most of us are so exhausted after work that we save our major workouts for the weekends; long runs, extra heavy lifts or even our extended swimming workouts. Can you imagine the stress and the strain that we put our bodies through each weekend? In our minds we feel accomplished as we push though the grueling workout and prove that we are mentally strong. However, our bodies are the ones that are struggling and are weakened by our inconsistent training! For instance, one of the top injuries that Weekend Warriors struggle with is Achilles Tendon Ruptures.

The Achilles tendon is the large tendon in the pack of your ankle. This injury is most common in men 30 – 50 years old. It is very common to tear or rupture your Achilles from overuse while participating in intense sports, like Weekend Warriors do. With this injury you might feel a pop or snap, followed by an immediate sharp pain in the back of your ankle and lower leg. Immediately, this injury will affect your ability to walk normally.

If you or someone you know might be interested in discussing more about Weekend Warrior injuries, such as Achilles tendon ruptures with me or another one of your knowledgeable podiatrists, come on into our office Frederick Foot & Ankle. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MDand Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists! 

By Brenna Steinberg

If you aren’t familiar with Alex Morgan then you might recognize her from the latest issue of Sport Illustrated Swimsuit Edition! She is one of 3 athletes that were chosen to be in the newest issue! View some of the images on Alex's Instagram here: http://instagram.com/p/kkMIs3lWwa/

That’s right FFA bloggers, this soccer darling is not only awesome on the pitch, but she can really sport a bikini too!

Unfortunately, Morgan has been suffering from an ankle injury since late October. Check of this latest interview with her, discussing her chronic bone bruise and her coping with being sidelined: http://www.soccerbyives.net/2014/02/recovering-timetable-recovery.html

Morgan is known for her lightning speed and having an eye for the back of the net, not only her good looks! So ever since this injury the US Women’s National Team hasn’t had her on the roster for any of their recent matches.

She has been donning a CAM walker, the same ones we offer to our patients. This grey boot helps immobilize her ankle joint to aid in the healing of her bone bruise, and as far as I can see, she has been a pretty compliant patient by using her crutches and even wearing her CAM walker to a wedding where she was a bridesmaid!

http://instagram.com/p/i7QmMNFWxQ/

If you or someone you know might be interested in discussing a chronic injury or coping with a long term injury with me or another one of your knowledgeable podiatrist, come on into the office of Frederick Foot & Ankle Specialists. We would be more than happy to schedule an appointment, at either of our locations in Frederick, MD or Urbana, MD. We can set you up the proper evaluation and treatment plan to help you relieve your foot and ankle pains; don’t hesitate visiting your local podiatrists! 

By Coralia Terol





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Frederick Office
(301) 668-9707
Urbana Office
(301) 874-2712

 

Podiatry - Frederick, Frederick Foot & Ankle Specialists, P.C. ,
Frederick MD, 21702 (301) 668-9707
75 Thomas Johnson Drive, Frederick, MD 21702
Urbana Office - 3430 Worthington Blvd., Suite 201, (MD Route 355), Urbana, MD 21704