|Happy Holidays from Blue
Ridge Foot & Ankle Clinic!
The holiday season is in full swing and it's getting colder & colder in Virginia! We wish you and your family the happiest of holidays and look forward to seeing you in 2011! In this holiday issue, you will find information on:
- Holidays Hurting Your Feet? Tips To Relieve Pain.
- Cold Weather Running
- Great Gift & Stocking Stuffer Ideas for Your Feet
- Our November Powersteps Winner (and find out how you could be next!)
Should you need to see a podiatrist during the holiday season, we hope you will consider our practice. Please CONTACT us or fill out the form on our WEBSITE to make an appointment.
Dr. Kevin Murray and Dr. Stewart Chang
Blue Ridge Foot and Ankle Clinic
Holidays Hurting Your Feet?
Lots of holiday shopping usually means lots of walking, sometimes running and it can all add up to painful feet!
A survey by the American Podiatric Medical Association (APMA) shows the number one way women soothe their soles during the holiday madness is by moisturizing their feet. Stretching and massaging the feet are also on the list of favorite foot fixes. APMA offers a few more ways to keep your feet merry this holiday season:
Point Your Toes - Avoid toe cramping by raising, pointing and curling your toes for five seconds each and repeat 10 times. You won't even break a sweat!
Massage Your Feet - Women like it because it works! Release tension, increase circulation and rejuvenate the skin after a long day on your feet. Get out the lotion and rub those toes!
Elevate Your Legs - Reduce swelling by lying down and lifting legs above your heart.
Rotate Your Ankles - Relax your feet by rotating your ankles, cupping your heel and turning each ankle slowly five times. This loosens the ankle joints.
Wear Smart Shoes - No high heels! If you know you will be on your feet all day, wear comfortable shoes with arch support and a padded sole.
Tips For Winter Runners
Keeping up with an exercise schedule during the winter can be difficult, as there are many obstacles faced by runners during the winter months.
- It is important to first and foremost dress appropriately for the weather wearing light layers of polypropylene or lycra under a wind/water repellent track suit.
- Hats that cover the ears are also extremely important as a lot of the body's warmth is lost through the head, therefore it is crucial to conserve this heat.
- Gloves and thick absorbent socks are also imperative to prevent frostbite or poor circulation in the runner which can lead to a cascade of otherwise preventable problems.
- Proper winter running sneakers are essential to assist in the prevention of many slip and falls that occur on the ice or snow resulting in injured muscles or even broken bones. These shoes ought to be water proofed and one should also take into account the shoe size of their winter shoe, perhaps an increase in a half size to ensure the fit with the extra thick socks.
- For those who wear custom orthotics, one should consult his/her local podiatrist to customize an orthotic that would best fit their specific foot in the winter sneaker.
- Prevention of blisters and other shoe irritations should also be taken into consideration to ensure a comfortable workout experience.
With the appropriate winter attire in place, the runner is almost prepared for his/her workout. But it is of high importance to properly warm up before facing the cold temperatures and even more important to warm down by stretching upon completion of the run. This protects the muscles from entering a sudden shock during the run and assists them in relaxing thereafter. One should be sure to keep his/her skin thoroughly moisturized and body well hydrated during these winter months while taking heed in the other precautions discussed, ensuring a safe and productive winter workout.
Happy Cold Weather Running!
Dr. Stewart Chang
Win Free Powersteps!
Congratulations to Sharon who won a free pair of Powersteps in November! We are doing another drawing at the end of December. Request our Recommended Shoe List through our WEBSITE to enter!
By entering this drawing you give us permission to send our monthly eNewsletter, future promotions and other information from Blue Ridge Foot and Ankle Clinic to the e-mail address that you provide. You may unsubscribe at anytime.
|Blue Ridge Foot and Ankle Clinic|
887 RIo East Court - Charlottesville, Virginia 22901 - 434-979-8116
417 South Magnolia Avenue - Waynesboro, Virginia 22980 - 540-949-5150