Yoga offers several exercises that are beneficial for foot health, helping to improve flexibility, strength, and circulation. One of the best poses for the feet is the downward-facing dog, where the feet are pressed into the floor, stretching the calves and toes. Another effective pose is the garland pose, which helps open the feet and stretches the ankles. The tree pose is also great for improving balance and strengthening the feet, as it requires standing on one foot while holding the other in a raised position. Toe stretches, performed by manually pulling the toes back and forth, also help to release tension in the feet and improve flexibility. Regular practice of these poses can reduce foot pain, prevent injury, and enhance overall foot mobility, promoting healthy movement and posture. If you have foot pain, it is suggested that you consult a podiatrist who can offer relief tips, and guide you on additional exercises for strength and flexibility.

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 Dr. Rouder from S.I. Podiatry. Our doctor 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 doctor 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 office located in Staten Island, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Flat feet, or pes planus, occur when the arches of the feet are absent, causing the entire sole to make contact with the ground. This condition is common among infants and toddlers, but typically resolves as the tendons and ligaments strengthen during early childhood. For some people, flat feet persist into adulthood or develop later due to injuries, aging, or conditions such as posterior tibial tendon dysfunction. Symptoms can range from no discomfort to pain in the feet, ankles, or lower legs, especially after prolonged standing or physical activity. Tight Achilles tendons and damage to the tendons that support the arch can contribute to flat feet, making walking and running uncomfortable. In cases where flat feet lead to significant pain or mobility issues, a podiatrist can use imaging tests and physical assessments to assess the severity. Treatment may include custom orthotics, shoe modifications, or in severe cases, surgery to repair or support the foot’s structure. If you have foot problems related to flat feet, it is suggested that you schedule an appointment with a podiatrist for a diagnosis and treatment options.

Flatfoot is a condition many people suffer from. If you have flat feet, contact Dr. Rouder from S.I. Podiatry. Our doctor will treat your foot and ankle needs.

What Are Flat Feet?

Flatfoot is a condition in which the arch of the foot is depressed and the sole of the foot is almost completely in contact with the ground. About 20-30% of the population generally has flat feet because their arches never formed during growth.

Conditions & Problems:

Having flat feet makes it difficult to run or walk because of the stress placed on the ankles.

Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.

Knees – If you have complications with your knees, flat feet can be a contributor to arthritis in that area.  

Symptoms

• Pain around the heel or arch area
• Trouble standing on the tip toe
• Swelling around the inside of the ankle
• Flat look to one or both feet
• Having your shoes feel uneven when worn

Treatment

If you are experiencing pain and stress on the foot you may weaken the posterior tibial tendon, which runs around the inside of the ankle. 

If you have any questions please feel free to contact our office located in Staten Island, NY . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Hiking blisters are an issue for outdoor enthusiasts, often developing on the feet due to friction and pressure. These blisters occur when repeated rubbing or tight footwear causes damage to the skin, leading to the formation of a fluid-filled pocket. The causes of hiking blisters are mainly improper footwear, such as shoes that are too tight or too loose, and wearing socks that do not wick moisture away effectively. Wet feet from sweat or rain can also increase the likelihood of blisters forming. The symptoms of hiking blisters include pain, swelling, and the appearance of a raised, fluid-filled bump. To prevent blisters, it is essential to choose well-fitting shoes that provide proper support, along with moisture-wicking socks that reduce friction. Additionally, applying blister prevention tape or using lubricants can help protect the skin, while keeping feet dry and comfortable is key to avoiding blisters during long hikes. Foot blisters that developed from hiking can cause avid hikers to temporarily stop this activity. If you have developed a problematic foot blister from hiking, it is suggested that you consult a podiatrist who can offer effective relief and prevention tips.

Blisters may appear as a single bubble or in a cluster. They can cause a lot of pain and may be filled with pus, blood, or watery serum. If your feet are hurting, contact Dr. Rouder of S.I. Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.

Foot Blisters

Foot blisters are often the result of friction. This happens due to the constant rubbing from shoes, which can lead to pain.

What Are Foot Blisters?

A foot blister is a small fluid-filled pocket that forms on the upper-most layer of the skin. Blisters are filled with clear fluid and can lead to blood drainage or pus if the area becomes infected.

Symptoms

(Blister symptoms may vary depending on what is causing them)

• Bubble of skin filled with fluid
• Redness
• Moderate to severe pain
• Itching

Prevention & Treatment

In order to prevent blisters, you should be sure to wear comfortable shoes with socks that cushion your feet and absorb sweat. Breaking a blister open may increase your chances of developing an infection. However, if your blister breaks, you should wash the area with soap and water immediately and then apply a bandage to the affected area. If your blisters cause severe pain it is important that you call your podiatrist right away.

If you have any questions, please feel free to contact our office located in Staten Island, NY . We offer the newest diagnostic and treatment technologies for all your foot care needs.