When you’re scanning lunch menus, wondering what to make for dinner, or searching for an afternoon snack, your feet are rarely the first thing on your mind. However, the right food choices can do wonders for the skin, bones, muscles, and ligaments of your feet. Here’s a list of healthy and foot-friendly food suggestions for you to enjoy this summer:
Spinach Salad with Cherries and Walnuts
For a delicious light summer salad, try tossing a 5 oz bag of spinach with a few tablespoons of Champagne vinegar, olive oil, a 1/2 cup of dried cherries, and a 1/2 cup of crushed walnuts. The spinach is packed with dairy-free, bone-fueling calcium, while the cherries provide antioxidants that reduce inflammation. The walnuts contain omega-3 oils that enhance your skin’s elasticity.
Soba Noodles with Ginger Broccoli
Broccoli contains a high dose of vitamin C, which fortifies the collagen in your foot’s tendons and ligaments. For an easy summery meal, mix cooked soba noodles with pan-sizzled broccoli, garlic, and ginger. Drizzle 2 tablespoons of lime juice over the top for a refreshing tang.
Pineapple Pomegranate Smoothie
To feed your skin’s healthy glow, blend a smoothie with 1/2 cup water, 1/2 cup pineapple, 1/2 cup frozen berries, and 1/4 cup pomegranate seeds. The pomegranate is filled with antioxidants, and the pineapple is a great source of ligament-repairing enzymes.
Granola with Dark Chocolate Chunks
Start the day with a bowl of chocolate chunk granola, or indulge mid-afternoon for a crunchy snack. Your foot muscles will appreciate the extra surge of protein, while the skin of your feet will benefit from the chocolate’s rich flavonoids.
Homemade Orange Dreamsicles
For a quick summer cool-off, blend 1 cup orange juice with 1 cup coconut milk, 1/2 teaspoon of vanilla, and 3 tablespoons of agave nectar or any natural sweetener. Freeze the mix in popsicle molds for about 4 hours, then enjoy! Be sure to use fortified orange juice to receive the skin-nourishing benefits of its vitamin C as well as its bone-boosting calcium.
In addition to making healthy choices for your feet, it’s always a good idea to see a foot doctor for seasonal check-ups. At Foot and Ankle Center of Fort Lee, LLC, our board certified podiatrists Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Walter Majdanski, and Dr. Yakov Haimof are dedicated to treating bunions, heel pain, and other common summer foot issues. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!
Foot odor: it’s inconvenient, it’s embarrassing, it just plain stinks, and it’s an especial nuisance during the sweat-inducing summer months. With over 3,000 sweat glands per square inch of skin, it’s all-too easy for feet to produce less-than-lovable smells.
Establish a Daily Hygiene Routine
Wash your feet every day and dry them thoroughly. Clean your nails and toes using a cotton ball dipped in gentle disinfectant such as witch hazel or tea tree oil. It’s also important to keep your toenails trimmed and to file away any excess skin. This prevents the growth of toenail fungus.
- a pumice stone (for removing dead skin)
- an emory board (for home pedicures)
- an orange stick or Hindu stone (to push back cuticles)
- pleasant-smelling essential oils and lotions (to soften and soothe the skin of your feet)
Rotate Your Shoes and Socks
It’s easy for shoes to accumulate foot sweat if you wear the same pair every day, so keep a variety of comfortable options in your wardrobe. Socks should also be changed every day, and it is recommended that you opt for moisture-wicking fabrics such as cotton or wool.
Change Your Diet
Your diet actively contributes to the growth of fungus and bacteria in your body, which highly affects your foot odor. Podiatrists at Foot and Ankle Center of Fort Lee recommend limiting your intake of refined carbohydrates and maintaining a diet rich in protein, healthy fats, and anti-inflammatory foods including:
- leafy greens
- flax seeds
For more professional advice on eliminating foot odor, schedule an appointment with a highly qualified foot doctor. At Foot and Ankle Center of Fort Lee, LLC, our board certified podiatrists Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Walter Majdanski, and Dr. Yakov Haimof are dedicated to treating foot odor and other common foot problems. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!
Recent studies—such as this neuropathic stress study at University of California, Davis—reveal that continuous stress is a major contributor to nerve pain in the feet, or peripheral neuropathy.
Nerve Pain and Your Feet
Peripheral neuropathy is a condition that results from damage to the peripheral nervous system, usually characterized by tingling sensation, pricking pins and needles pain, or numbness. Common foot related nerve problems include:
- spasms- twitching and contractions in the toes and feet
- cold feet- abnormal circulation that results in skin’s heightened response to the cold, including small, itchy red swellings on toes and feet
- diabetic foot pain- also associated with circulation, including symptoms of red spots, sores, numbness, and infection. Neuropathic pain affects up to 70% of patients with Type 1 and Type 2 diabetes.
Good News for Nerve Pain Sufferers
Peripheral neuropathies have been linked to stress placed on the endoplasmic reticulum (or ER), which plays a critical role in our bodies’ processing of fat and protein. Scientists are currently researching a variety of natural fats that have powerful healing effects on damaged ER, and thus help to ease nerve pain.
Healing Your Nerve Pain
The first step to relieving nerve pain is receiving a professional diagnosis from a board certified foot doctor. Once you have identified the root cause of your condition, your doctor will recommend pain relieving medications, personalized therapies, and strategies for adopting a healthy lifestyle. Your doctor will also prescribe treatment for your nerve related skin symptoms, such as:
The Foot and Ankle Center of Fort Lee, LLC, offers a variety of services to diagnose and heal your feet. Our board certified podiatrists Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Walter Majdanski, and Dr. Yakov Haimof are dedicated to treating a wide range of nerve pain issues. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!
Early in the morning, you’re greeted by your buzzing alarm. You’re tired, you’re imagining the long list of tasks ahead of you, and you’re struggling not to hit “snooze”. Add to these feelings a burning, stabbing, or aching pain in your heel, and it’s easy to become overwhelmed before you even get out of bed.
Thankfully, there are plenty of heel pain relieving stretches you can do as soon as you wake up. Many can even be done from the comfort of your bed.
1. Stretch the arches of your feet.
This is a great stretch to begin your day because you can do it while flat on your back. First, wrap a towel around the front of your foot like a sling, leaving plenty of material to grip on either side. Lift your leg straight in the air, pulling the towel with both hands. Use the tension of the towel to stretch the ball of your foot and ankle.
In addition to exercising your feet, arch stretches stimulate your calf muscles and plantar fascia, or the flat band of tissue that connects your heel bone to your toes. The plantar fascia supports the arch of your foot, and a swollen or irritated band is often the cause of morning heel pain.
2. Curl your toes.
For this easy foot stretch, simply curl your toes downward as though you were trying to pick up a pencil with them. Repeat this stretch until you feel less tightness in your muscles, and the burning, stabbing, or aching pain begins to fade.
3. Roll a water bottle under your feet.
While sitting down, place a water bottle sideways on the floor, and slowly roll the bottle beneath your feet for 1-2 minutes. This exercise can be done with other rolling household items such as a rolling pin or tennis ball, but a water bottle works extra nicely because it can be frozen ahead of time. The cold from the bottle is great for swelling and inflammation.
While these simple stretches provide temporary relief, morning heel pain is often one of the first signs of plantar fasciitis. Heel pain may also be a sign of arthritis or tendonitis. Thus, it is important to schedule an appointment with a licensed foot doctor to diagnose and professionally treat your symptoms.
At Foot and Ankle Center of Fort Lee, LLC, our board certified podiatrists Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Walter Majdanski, and Dr. Yakov Haimof are dedicated to treating heel problems. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!
The arrival of summer brings all kinds of exciting changes. We trade layers for breezy summer clothes, gray skies for sandy shores, and weather-soaked boots for lighter, more beach-friendly footwear. Amidst all these changes, it’s important to remember the comfort and health of our feet. Here are a few foot care tips to help you keep your ankles, arches, and toes in top shape all summer long!
Don’t forget sunscreen
Your feet can burn just as easily as the rest of your skin, so apply ample SPF 50+ sunscreen over your heels, toes, and both the tops and sides of your ankles. After walking along the beach or taking a dip in the waves, use a clean, previously unused towel to remove any water and sand from your feet, and reapply sunscreen.
Be sure to drink plenty of water throughout the day, at least one cup for every 20 minutes of outdoor activity. Drinking water will not only help you stay cool and refreshed, but diminish the risk of heat-related foot swelling.
Keep your feet moving
When you kick up your feet to relax, maintain your body’s healthy circulation with regular foot and ankle stretches. Wiggle your toes, roll your ankles, and flex your arches to keep the blood flowing through your feet.
Limit barefoot walking
While it’s tempting to sink our feet into the sand, long stretches of barefoot walking expose our feet to sunburn and injury from sharp rocks, broken glass, or uneven terrain. Outdoor surfaces may contain hazardous bacteria, fungi, and viruses that contribute to Athlete’s Foot or plantar warts. Slip into flip-flops or other waterproof shoes to protect your feet from infection.
Choose appropriate footwear
Different vacation activities require a wide variety of footwear. Be sure to bring socks and hiking boots for rocky excursions, water shoes for kayaking or long beachside explorations, and sandals or flip-flops for casual poolside lounging.
In addition to packing shoes that accommodate all of your summertime adventures, it’s a good idea to bring the following on-the-go grooming and safety materials:
- sunscreen and antibiotic cream- for skin protection
- aloe vera lotion- for soothing burned or irritated skin
- sterile bandages and blister pads- in case of common foot injuries
- pain medicine- to ease inflammation
- toenail clippers, pumice stones, and files- to smooth calluses or broken and ingrown nails
If you experience an injury or infection this season, see a foot doctor for professional treatment. At Foot and Ankle Center of Fort Lee, LLC, our board certified podiatrists Dr. Greg Khaimov, Dr. Daniel Pollack, Dr. Walter Majdanski, and Dr. Yakov Haimof are dedicated to treating bunions, heel pain, and other common summer foot issues. The center offers convenient locations in Fort Lee NJ, Ringwood NJ, Flushing Queens NY, Woodhaven NY, Brooklyn NY, and Forest Hills NY. Contact us at (201) 363-9844 and schedule an appointment today!
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