Strengthening the ankles is an important way to improve stability and reduce the chance of future injury. The ankle joint, which connects the leg to the foot, relies on surrounding muscles and ligaments for balance and support. When those tissues become weak, the foot may be more prone to sprains, instability, or recurring pain. Ankle exercises that focus on strength can be grouped into static, resistance, and dynamic movements. Static exercises allow the ankle muscles to tighten without moving the joint, helping to rebuild strength after an injury. Resistance work, such as using bands to push or pull the foot in different directions, helps improve stability in daily walking or running. Dynamic exercises target the arches and toes, such as lifting the arch, scrunching a towel with the toes, or picking up objects to build strength in the smaller muscles of the foot. If you have ankle weakness, it is suggested that you schedule  an appointment with a podiatrist for an exam and appropriate treatment.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact one of our podiatrists from Bergen Foot & Ankle. Our doctors can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctors to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions, please feel free to contact our offices located in Fort Lee, NJ and Flushing, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Peripheral artery disease, or PAD, occurs when blood flow to the legs and feet is reduced. It often results in pain, cramping, tingling, or a heavy sensation during walking or activity. The skin on the feet may appear shiny, pale, or cool to the touch, and wounds may heal slowly. Common causes include tobacco use, diabetes, high blood pressure, and high cholesterol, all of which contribute to narrowed or blocked arteries. A podiatrist can perform a thorough evaluation, recommend diagnostic tests, provide treatment options, and guide patients in managing risk factors to prevent complications. If you have any of the above symptoms, it is suggested that you promptly consult a podiatrist who can offer effective relief and treatment solutions, which may include lifestyle changes.

Peripheral artery disease can pose a serious risk to your health. It can increase the risk of stroke and heart attack. If you have symptoms of peripheral artery disease, consult with one of our podiatrists  from Bergen Foot & Ankle. Our doctors will assess your condition and provide you with quality foot and ankle treatment.

Peripheral artery disease (PAD) is when arteries are constricted due to plaque (fatty deposits) build-up. This results in less blood flow to the legs and other extremities. The main cause of PAD is atherosclerosis, in which plaque builds up in the arteries.

Symptoms

Symptoms of PAD include:

• Claudication (leg pain from walking)
• Numbness in legs
• Decrease in growth of leg hair and toenails
• Paleness of the skin
• Erectile dysfunction
• Sores and wounds on legs and feet that won’t heal
• Coldness in one leg

It is important to note that a majority of individuals never show any symptoms of PAD.

Diagnosis

While PAD occurs in the legs and arteries, Podiatrists can diagnose PAD. Podiatrists utilize a test called an ankle-brachial index (ABI). An ABI test compares blood pressure in your arm to you ankle to see if any abnormality occurs. Ultrasound and imaging devices may also be used.

Treatment

Fortunately, lifestyle changes such as maintaining a healthy diet, exercising, managing cholesterol and blood sugar levels, and quitting smoking, can all treat PAD. Medications that prevent clots from occurring can be prescribed. Finally, in some cases, surgery may be recommended.

If you have any questions, please feel free to contact our offices located in Fort Lee, NJ and Flushing, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Circulation describes the movement of blood throughout the body. Having good circulation in your legs and feet is essential for good health, but sometimes our circulation can deteriorate as we age or can become worse due to certain medical conditions. Fortunately, there are things that you can do to improve circulation throughout your body. Doing light exercises, such as walking and stretching, increases blood flow throughout the body and can lower your blood pressure. Sitting in a position that does not cut off circulation to your legs is also very important. Try sitting in a chair with your legs spaced slightly apart and your feet on the floor rather than sitting cross legged. If you are a smoker, quitting can improve both your overall health and your circulation. If you have poor circulation in your lower limbs, it is recommended that you consult a podiatrist for treatment.

Poor circulation is a serious condition and needs immediate medical attention. If you have any concerns with poor circulation in your feet contact one of our podiatrists of Bergen Foot & Ankle. Our doctors will treat your foot and ankle needs.

Poor Circulation in the Feet

Poor blood circulation in the feet and legs is can be caused by peripheral artery disease (PAD), which is the result of a buildup of plaque in the arteries.

Plaque buildup or atherosclerosis results from excess calcium and cholesterol in the bloodstream. This can restrict the amount of blood which can flow through the arteries. Poor blood circulation in the feet and legs are sometimes caused by inflammation in the blood vessels, known as vasculitis.

Causes

Lack of oxygen and oxygen from poor blood circulation restricts muscle growth and development. It can also cause:

• Muscle pain, stiffness, or weakness 
• Numbness or cramping in the legs
• Skin discoloration
• Slower nail & hair growth
• Erectile dysfunction

Those who have diabetes or smoke are at greatest risk for poor circulation, as are those who are over 50. If you have poor circulation in the feet and legs it may be caused by PAD and is important to make changes to your lifestyle in order to reduce risk of getting a heart attack or stroke. Exercise and maintaining a healthy lifestyle will dramatically improve conditions.

As always, see a podiatrist as he or she will assist in finding a regimen that suits you. A podiatrist can also prescribe you any needed medication. 

If you have any questions, please feel free to contact our offices located in Fort Lee, NJ and Flushing, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.

You’ve probably seen many bruises on your skin throughout your life, with their black-and-blue discoloration and associated pain, but did you know that you can also bruise a bone? A bone bruise occurs when a small injury on the surface of a bone fills up with blood and other fluids. Like a regular bruise, a bone bruise may cause your skin to turn black, blue, or purple, but it is usually accompanied by other symptoms, such as stiffness, joint swelling, pain, and tenderness that last longer than a typical bruise. Bone bruises are somewhat common among athletes and people who work physically demanding job,s which can take a toll on their feet and toes. The bruise may last anywhere from a couple of days to several months, but if you find that your symptoms are getting worse instead of better over time, then you may have a more serious injury, such as a broken bone. If you notice a large bruise on your feet or toes, it is suggested that you seek the care of a podiatrist. 

Broken toes may cause a lot of pain and should be treated as soon as possible. If you have any concerns about your feet, contact one of our podiatrists from Bergen Foot & Ankle. Our doctors will treat your foot and ankle needs.

What Is a Broken Toe?

A broken toe occurs when one or more of the toe bones of the foot are broken after an injury. Injuries such as stubbing your toe or dropping a heavy object on it may cause a toe fracture.

Symptoms of a Broken Toe

• Swelling
• Pain (with/without wearing shoes)
• Stiffness
• Nail Injury

Although the injured toe should be monitored daily, it is especially important to have a podiatrist look at your toe if you have severe symptoms. Some of these symptoms include worsening or new pain that is not relieved with medication, sores, redness, or open wounds near the toe.

If you have any questions please feel free to contact our offices located in Fort Lee, NJ and Flushing, NY . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.