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Regular Exercise Can Prevent Falling: 5 Ways to Make It Easier
If you’re alive on this planet, you know that doctors always recommend regular exercise for optimal health. Exercise improves heart function, keeps unwanted pounds off, wards off disease, and even calms symptoms of depression and anxiety. But if you’re a senior citizen, there’s another benefit of exercise you may not have thought of:
Regular exercise can help prevent dangerous falls.
If you’re someone who exercises already – great. You’re better off than the 30-40% of people over 65 and 50% of people aged 80 and up who take a fall every year. If you don’t exercise, starting an exercise program may seem daunting. But, it doesn’t have to be.
Here are five ways to get motivated to strengthen the muscles that help you sit, stand, and walk confidently without dangerous hesitations or wobbles:
- First things first – fix your foot or ankle pain: Exercise may be difficult, painful, or downright impossible if it causes pain. Let our board-certified podiatrist, Jon M. Sherman, treat your toe arthritis, nerve pain, or plantar fasciitis with state-of-the-art treatments and therapies, including custom orthotic inserts and targeted laser therapy. Dr. Sherman can also perform a fall prevention risk assessment.
- Do something you like: Walking is easy and requires no special equipment except a great pair of shoes. If walking isn’t appealing, there’s swimming, tai chi, and yoga.
- Start slowly: You risk injuring yourself if you exercise long and hard from the get-go.
- Exercise with a friend: An exercise partner can be very helpful to keep you motivated.
- Take advantage of Montgomery County resources: Call your local senior center or YMCA to inquire about balance and exercise classes. Many facilities offer transportation to and from, making it easier to keep exercising.
Commit to exercise this Falls Prevention Awareness Month! For a foot exam or personalized fall prevention assessment, contact Kentlands Foot & Ankle Center in Gaithersburg at 301-330-5666 or request an appointment with Dr. Sherman online.
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Swift Steps and Setbacks 3 Common Foot and Ankle Injuries in Women’s Soccer
In women’s soccer, both at the amateur and professional levels, players are prone to various foot and ankle injuries due to the dynamic nature of the sport and the repetitive stress placed on these areas during matches and training.
Here are 3 common foot and ankle injuries prevalent in women’s soccer:
1-Ankle Sprains
Ankle sprains are among the most prevalent injuries in women’s soccer. They occur when the ligaments surrounding the ankle joint are stretched or torn, usually as a result of sudden changes in direction, collisions with other players, or landing awkwardly after a jump. In amateur and professional contexts, the intensity and speed of the game can increase the risk of ankle sprains. Female players, in particular, might be more susceptible due to differences in lower limb alignment and hormonal factors affecting ligament laxity. Ankle sprains can range from mild to severe, with swelling, pain, and limited range of motion being common symptoms. Management includes the R.I.C.E. protocol (rest, ice, compression, elevation), followed by physical therapy to restore strength and stability. Preventive measures include balance training, proprioceptive exercises, and using proper footwear.
2-Achilles Tendonitis
Achilles tendonitis is another prevalent injury in women’s soccer. The Achilles tendon connects the calf muscles to the heel bone and is subjected to significant stress during sprinting, jumping, and sudden stops. Overuse and improper training techniques can lead to microtears and inflammation in the tendon. Players may experience pain, stiffness, and swelling in the back of the ankle. In the professional sphere, rigorous training schedules and frequent matches can exacerbate the risk of Achilles tendonitis. Treatment involves rest, targeted stretching and strengthening exercises for the calf muscles. In severe cases, immobilization and even surgical intervention may be necessary. Proper warm-up routines, gradual increases in training intensity, and adequate footwear can help prevent this injury.
3-Metatarsal Stress Fractures
Metatarsal stress fractures are common in women’s soccer due to the repetitive impact and running involved in the sport. These fractures occur when the bones in the forefoot (metatarsals) experience repeated strain, often from overuse without adequate rest. In both amateur and professional contexts, female soccer players can be at risk due to the high number of games and training sessions. Players with stress fractures may feel localized pain, swelling, and discomfort during activity. Treatment requires rest, often with the use of protective footwear or even a walking boot. Gradual return to play and modifications in training intensity are necessary to prevent re-injury. Ensuring proper nutrition and bone health, as well as monitoring training load, can play a crucial role in preventing metatarsal stress fractures.
Foot and ankle injuries are common in women’s soccer, both at the amateur and professional levels. Ankle sprains, Achilles tendonitis, and metatarsal stress fractures are particularly prevalent due to the demands of the sport, player-specific factors, and the intensity of training and matches. Preventive measures, including targeted exercises, adequate rest, proper warm-up routines, and attention to training load are essential to minimize the occurrence of these injuries and maintain the long-term health and performance of female soccer players.
Whether you or a member of your family have experienced an injury while participating in a sport, or leisurely walking, contact Kentlands Foot and Ankle Center podiatrist Dr. Jon M. Sherman at our Montgomery office. Please call our office today, at 301-330-5666 to schedule your appointment or visit our website.
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What Is a Podiatrist?
Around the world, podiatrists pursue the advancement of the Podiatry field for everyone’s benefit, and, to better serve those who suffer from ankle and foot conditions. Your feet are vital to your everyday life. They permit you to walk 150,000 miles in your lifetime, which is equal to walking around the world six times! Foot issues can be debilitating; therefore, it is important to take care of your feet.
People may wonder why there is a branch of medicine that deals strictly with feet. It’s because foot problems are very common. A few of the most common issues people have with their feet include:
- Bunions
- Athlete’s foot
- Ingrown toenails
- Diabetic neuropathy
- Plantar fasciitis
- Corns
- Heel spurs
- Blisters
Education and Awareness
Our team of experts at Kentlands Foot and Ankle Center strive to elevate awareness about the importance of proper foot health. That is one of the reasons we wanted our patients to be able to access reliable and accessible information that pertains to the lower extremities. If you would like to get involved, you can help spread the word about podiatry and important foot health tips! When you’ve learned more about proper foot health, you can begin spreading the word and educating others. Start here:
- Read up on health conditions related to the feet, including information on keeping your feet healthy.
- Proper daily foot care involves activities like caring for your toenails and wearing the right shoes.
- Learn to maintain good foot health
- Have an in-person conversation or by using social media to discuss podiatry and foot health.
When To See a Podiatrist
Anytime you experience foot or ankle discomfort, changes in the appearance of your feet, abnormal growth(s), or have an underlying medical condition that affects your feet or ability to function. Symptoms are not always obvious and may even continue unnoticed. If you or anyone you know is experiencing one or more symptoms, it is time to see a podiatrist.
Schedule An Appointment
If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at 301-330-5666 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information.
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Benefits of Custom Orthotics
We have all heard the saying “one size fits all.” Unfortunately, when it comes to footwear, this does not apply. Sometimes you might notice that one foot feels slightly different from the other. It is due to each person having their own unique feet! At Kentland’s Foot and Ankle Center, patients are examined and treated based on their own unique feet. Our podiatry team recommends using foot orthotics if foot muscles, ligaments, bones, or tendons are not aligned well or the patient is experiencing discomfort. Orthotics are known to redistribute the pressure that your feet endure each day.
Custom Orthotics VS Over-the-counter Orthotics
Over-the-counter foot orthotics are usually found at drugstores. The use of orthotics, in general, can be very helpful in eliminating foot discomfort quickly. For chronic foot pain, we always advise our patients to get fitted for custom foot orthotics. Precise measurements of your foot are documented and sent to a lab where they will make your orthotics. It ensures that you receive all the support your feet need.
Benefits of Custom Orthotics
Custom orthotics are known to:
- Provide superior comfort allowing you to stand, walk and run comfortably
- Fight off pain in the lower extremities
- Improve balance by allowing your feet the support to maintain a functional position
- Enhance athletic performance
- Lower the risk of injury
Custom orthotics help your feet feel better, but did you know they also help your overall body? Custom orthotics are also known to:
- Reduce ankle and leg pain
- Maintain balance
- Stand or walk for extended periods of pain-free
- Reduce lower back pain
- Lower the risk of calluses, corns, and bunions
- Improve posture
Final Thoughts
If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at 301-330-5666 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information.
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