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Podiatrist - Cromwell
162 West St Ste K
Cromwell, CT 06416

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Posts for category: fitness tips

By Feet First Foot Care Specialists
August 24, 2020
Category: fitness tips

At Feet First Foot Care Specialists, we know the updates on the youth fall sports season are coming fast and furious and changing daily for our Middlesex County patients and their families. Most scenarios are looking at a shortened fall sports season. Whether your child’s team has made a plan or is still on hold, now is the time to start helping your child increase physical activity and begin conditioning at home.

Take it Slow—if your child has spent a large part of the summer playing video games with friends, or on their phone or tablet, the first step is just getting them up and moving more. For younger children, set limits on the amount of screen time available. If engaging in more physically active pursuits doesn’t come naturally for them, you can still subtly increase activity by parking further away from your destinations, asking them to run errands for you, and giving them some chores that require a little heavy breathing.

Check Your Gear—if your child is returning to a sport they’ve already been participating in, now’s a good time to check their equipment to see if they’ve outgrown any of it, or if it’s time to replace items due to wear and tear. The same goes for their shoes. The right shoes for the sport your child plays in can help increase comfort and performance and decrease the chances of a foot or ankle injury.

Call in the Coach—most coaches will be all too happy to advise you and your child on stretching and exercise routines that can be done at home and will help prepare them for the sports season ahead. Help your child make a training schedule and stick to it. Don’t allow them to skimp on the warmup or cool down to protect muscles, ligaments, and tendons.

It’s possible to avoid many sports injuries by being in good physical condition and gradually working your way up to elevated levels of fitness activities. If your child encounters any foot or ankle pain during the pre-season, or you have other concerns about their podiatric health, don’t hesitate to contact our Cromwell office for an appointment by calling: (860) 632-5499 to schedule an appointment with our podiatrist, Dr. Adam Mucinskas for an evaluation.   

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By Feet First Foot Care Specialists, LLC
August 01, 2018
Category: fitness tips
Tags: walking  

Walking is one of the best things you can do – not only for your heart rate, but for your feet too. It is safe compared to high-intensity sports, but often comes with the same benefits. So, you’ve strapped on your FitBit and made a lofty goal of getting in a certain number of steps every day. How do you get started? How do you incorporate walking activities into your day? We’ve compiled a few helpful and creative tips for sneaking in some extra steps throughout your day.

Trick yourself

  • Park a long way away from where you’re headed. This will help you quickly find a parking spot, and also help you get a lot more steps!
  • Find ways to “forget” to bring something to the other room or to an office meeting so you have to go back to your original point.

Find excuses to move

  • If you work at a desk, it can be tough to find reasons to get up and walk around. One great way is to always take the steps instead of the elevator.
  • Instead of picking up the phone and calling or emailing your coworker, trek over to their desk!
  • Use a smaller cup so you have to walk back to the kitchen more frequently for refills. Water is great to stay hydrated too!
  • Use a bathroom that’s further away, rather than the one right next to you. Bonus points if you walk up the stairs to another floor!

Take it seriously

  • A pedometer or activity tracker app is a great tool to help monitor your goals. It doesn’t have to be anything fancy, just something that counts your steps throughout the day (unless you’re the kind of person who likes to count every single step you take!).
  • Set attainable goals and keep yourself accountable. Use an exercise diary to write how you feel physically and emotionally when you get all your steps in each day.
  • Get a buddy. Partners can help keep you motivated and make sure you’re staying on your goals.

Are you searching for ways to stay in shape and keep your feet and ankles healthy? Here at Feet First Foot Care Specialists, Dr. Adam Mucinskas can help answer any questions you might have about your feet and ankle health. We feature innovative treatments and state-of-the-art technologies at our conveniently located office in the Cromwell, Connecticut area. Please give us a call today to schedule an appointment at (860) 632-5499.

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By Feet First Foot Care Specialists, LLC
May 23, 2018
Category: fitness tips
Tags: balance  

As our bodies head into our golden years, things sometimes don’t operate the way they used to: padding in our joints wear down causing arthritis, wounds don’t heal as quickly, and sometimes our balance begins to wane. As we age, keeping your balance is incredibly important. Every year, one out of three people over 65 are injured in a fall. At that age, a fall can lead to debilitating injuries or hospitalization. At Feet First Foot Care Specialists, we have some great tips and exercises you can do that can improve your balance.

You can do these exercises anywhere and anytime, so it’s easy to incorporate them into your daily routine:

  1. Swing your legs: Stand on one foot, picking the other leg up about 5 inches off the ground and swinging it forward and backward. Start slowly and place your foot down for balance if necessary.
  2. Stretch your toes: Standing on your tip-toes engages your core. Lift your heels up and stretch your arms to the side. Turn your palms up and pulse your arms about an inch forward and backward. Do this about 25 times, repeating with your palms facing forward and backward as well.
  3. Stand on one foot: Make sure you’re on a stable surface and try standing on one foot for 30 seconds. Repeat this exercise four times with each foot. Make sure that you have something to hold onto nearby just in case you wobble!
  4. Be a clock: Stand on one leg and place one hand down. Direct your other arm straight up like a clock pointing to 12 o’clock. Rotate it clockwise to 3, 6, 9, and back to 12 o’clock. Switch legs and arms and repeat. If you’ve got a workout buddy, have them call out random times and move your arm to that time!
  5. Walk in a straight line: Put your arms out to the side and take 20 heel-to-toe steps forward. Try to go backward for an extra challenge!

Try some squats: Plant your feet hip-width apart and stretch your arms forward. Slowly lower your hips as if there’s an invisible chair behind you. Squat as far down as you can go and hold for 30 seconds. You can try this against a wall for a little extra security too.

Completing these exercises regularly will increase your balance, which can also help up your strength, stability, and confidence. If you’ve had a fall already, or if you’re noticing your balance beginning to waver, it’s important to consult with your podiatrist. At Feet First Foot Care Specialists, Dr. Adam Mucinskas can help assess your foot and ankle health and suggest ways to improve ankle stability. We offer a full line of custom orthotics that can help provide stability to keep you on your feet. Please give us a call today to schedule an appointment at our conveniently located office in the Cromwell, Connecticut area: (860) 632-5499.

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By Feet First Foot Care Specialists, LLC
May 02, 2018
Category: fitness tips

As we are finally starting to see some more sunshine here in Cromwell, CT, more people are taking advantage of the weather and getting some outdoor exercise. If you’re considering picking up running as your heart-healthy activity, Dr. Adam Mucinskas has some tips to ensure that your feet and your whole body stay in good form.

Follow these tips for excellent foot health as you begin running:

  1. Set goals early.  Setting a specific challenging but attainable goal can help keep you motivated. An upcoming 5k or family fun run might be a good goal to consider. If you have a smartphone, there are numerous apps that can help you track your progress and meet your goals.
  2. Stay humble.  Knowing your limits is key. If you overdo it and sustain an injury, it will set your exercise plans way back. Plan a way to ease into a solid running regimen and follow it closely. There are great resources online to get you started on a path to running. Running magazines also often have sections for beginners that can get you started.
  3. Get the right gear.  Find a reputable running store in your area and ask for their professional advice. They can assess your gait and help you find the right shoe for how you run. Some runners roll their foot inward or outward as they run, which can require a specific kind of shoe to accommodate. Improper footwear can cause injuries.
  4. Don’t run through pain.  If any part of your foot or ankle hurts, don’t ignore it. Stop running and rest your body. If you sustained a foot injury during running, come see our expert doctor. Stress fractures, ankle sprains, Achilles tendonitis, and plantar fasciitis are all common running injuries that need to be assessed by a podiatrist.

If you’ want to get your feet examined before adding running to your exercise routine, the professionals at Feet First Foot Care Specialists can get you started. To schedule an appointment at our convenient Cromwell, Connecticut office, request one online or call us today at 860-632-5499.

 

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