Walking backward on a treadmill, also known as retro walking, is a simple yet effective way to strengthen and stretch the feet and lower legs. To perform it safely, turn off the treadmill, hold the rails for balance, and step backward slowly while keeping your posture upright. This exercise helps improve balance, coordination, and flexibility while engaging muscles that are often underused during forward walking. It can also reduce strain on the knees and promote better foot alignment. A podiatrist can assess your gait, provide guidance on safe technique, and recommend exercises to support your foot health. If you have foot pain for any reason, it is suggested that you consult a podiatrist who can treat various foot conditions, and inform you on additional health benefits of enhancing strength and stability by retro walking.

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 Darlyne Cange, DPM from Cange Podiatry, DPM, PA. 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 offices located in Glen Burnie and Ellicott City, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Heel pain is a common foot complaint that can significantly impact daily activities. It may stem from conditions such as plantar fasciitis, stress fractures, or neuromas. Plantar fasciitis involves inflammation of the thick band of tissue that runs along the bottom of the foot, causing sharp pain near the heel, especially in the morning. Stress fractures are tiny cracks in the heel bone often caused by repetitive stress or overuse, resulting in a dull, aching pain that worsens with activity. Neuromas are nerve-related issues that can cause burning or tingling sensations, sometimes accompanied by swelling. The heel may appear swollen or bruised and feel tender to the touch. A podiatrist can diagnose the exact cause through a physical exam and imaging tests. Treatment options include custom orthotics, anti-inflammatory medications, or, in some cases, minor surgical procedures. It is suggested that you schedule an appointment with a podiatrist if heel pain persists.

Many people suffer from bouts of heel pain. For more information, contact Darlyne Cange, DPM of Cange Podiatry, DPM, PA. Our doctor can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

• Wearing ill-fitting shoes                
• Wearing non-supportive shoes
• Weight change           
• Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions, please feel free to contact our offices located in Glen Burnie and Ellicott City, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Tinea pedis, commonly known as athlete’s foot, is a frequent problem among men, especially those who wear tight shoes or spend long hours in socks. This fungal infection thrives in warm, moist environments and often begins between the toes, causing itching, burning, peeling skin, and an unpleasant odor. If left untreated, it can spread to the toenails or other parts of the body. Good hygiene, wearing breathable footwear, and regular sock changes can help prevent recurrence. Persistent infections may require prescription-strength treatment. Avoiding shared locker rooms or showers barefoot also helps stop reinfection. For men who notice ongoing irritation or cracked, itchy skin between the toes, it is suggested that you visit a podiatrist to ensure an accurate diagnosis, and fast relief from this stubborn and uncomfortable condition.

Athlete’s Foot

Athlete’s foot is often an uncomfortable condition to experience. Thankfully, podiatrists specialize in treating athlete’s foot and offer the best treatment options. If you have any questions about athlete’s foot, consult with Darlyne Cange, DPM from Cange Podiatry, DPM, PA. Our doctor will assess your condition and provide you with quality treatment.

What Is Athlete’s Foot?

Tinea pedis, more commonly known as athlete’s foot, is a non-serious and common fungal infection of the foot. Athlete’s foot is contagious and can be contracted by touching someone who has it or infected surfaces. The most common places contaminated by it are public showers, locker rooms, and swimming pools. Once contracted, it grows on feet that are left inside moist, dark, and warm shoes and socks.

Prevention

The most effective ways to prevent athlete’s foot include:

• Thoroughly washing and drying feet
• Avoid going barefoot in locker rooms and public showers
• Using shower shoes in public showers
• Wearing socks that allow the feet to breathe
• Changing socks and shoes frequently if you sweat a lot

Symptoms

Athlete’s foot initially occurs as a rash between the toes. However, if left undiagnosed, it can spread to the sides and bottom of the feet, toenails, and if touched by hand, the hands themselves. Symptoms include:

• Redness
• Burning
• Itching
• Scaly and peeling skin

Diagnosis and Treatment

Diagnosis is quick and easy. Skin samples will be taken and either viewed under a microscope or sent to a lab for testing. Sometimes, a podiatrist can diagnose it based on simply looking at it. Once confirmed, treatment options include oral and topical antifungal medications.

If you have any questions, please feel free to contact our offices located in Glen Burnie and Ellicott City, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.