We talk about the importance of wearing the right kind of shoes often, but did you know that laces are an equally important part of keeping your feet safe? There are so many ways to mix and match shoelace colors, styles, shapes, and sizes to add some flair to your feet. But did you know that proper lacing can help prevent foot and ankle injury?

Shoelace tips

• Loosen your laces before slipping your foot in. You can stress your foot trying to contort it into a too-tight shoe. It can also wear down your shoe faster.
• Lace starting from the holes closest to your toes up. This will ensure stability and a solid fit.
• Pull laces tightly after lacing through the eyelets. Leave no excess lace so that the shoe fits nice and snug.
• More eyelets generally mean a better fit for the shoe.

Lacing tips for narrow feet

If you have narrow feet, you should lace your shoes using the holes farthest away from the tongue of the shoe. This will provide solid fit and stability.

Lacing tips for wide feet

If your feet are on the wide side, utilize the inner eyelets to lace up your shoes. It tightens the shoe closer to the center and prevents any rubbing and chafing on the outside of your feet.

Why should I bother lacing right?

Lacing right can help alleviate or prevent foot pain and injury. It’s extra important to utilize all of the eyelets provided when you lace your shoes up. Make sure you lace anything closest to the heel the tightest. If you are experiencing Achilles tendinitis or plantar fasciitis, this will help to mitigate any pain you are experiencing in your heel and provide stability and support throughout your day.

Have your shoes been laced up incorrectly causing you a foot or ankle injury? Call our office here at Feet First Foot Care Specialists! Our Podiatrist, Dr. Adam Mucinskas, keeps up-to-date on all the latest podiatric health issues and utilizes state-of-the-art diagnostics and treatment techniques. Please give us a call today to schedule an appointment at our conveniently located office in the Cromwell, Connecticut area: (860) 632-5499.

September is National Childhood Obesity Awareness Month. Here at Feet First Foot Care Specialists, we treat podiatric disorders that are caused or exacerbated by obesity. These issues include complications of diabetes, arthritis, plantar fasciitis, and others. If you’ve got children, you know how important it is to keep them healthy and fit. We have put together three tips to keep your child on the path to a healthy weight for life.

Three tips to fight childhood obesity:

1. Educate: Teach your children about nutrition and fitness and all the great things that come with a healthy, active lifestyle. Utilize everyday opportunities to point out foods that are healthy, and foods that have damaging levels of sugar and fat. Show your kids news items or documentaries that discuss health conditions caused or affected by weight. Media often covers food and health trends. These could be great jumping-off points to teach your children about how to evaluate what is healthy and what is not.
2. Slowly swap foods: Gradually make food swaps with your family’s diet. Switch processed, prepackaged foods for whole foods like fruits and veggies. Pick up a healthy cookbook at the library to really spark some ideas. Use smaller plates when serving to exercise portion control. Experiment with cuisines and recipes from other cultures. Instead of frying foods, try cooking them in healthier ways such as broiling, oven roasting, or grilling. You can replace sugar-filled sodas with soda water or seltzer and squeeze in some fresh citrus or other fruit for a refreshing beverage.
3. Get moving: Set and strictly enforce limits on the amount of time your kids experience “screen time.” Encourage healthy physical activity every single day. Research a sport or activity with your child to get them involved in. If your kid is not participating in sports, you might have to get creative. Have them help with yard work or walk the dog, ride their bike, or set up a basketball hoop in the driveway to get them outdoors and active. It’s great to find activities that you enjoy doing as a family and it sets a great example for your kids. Swimming, hiking, and kayaking are all great activities to try out as a family!

If your kids develop healthy habits and a healthy weight now, they will be more likely to carry that into adulthood. If you have concerns or questions about your kids’ feet, Feet First Foot Care Specialists are here to help! Dr. Adam Mucinskas utilizes state-of-the-art diagnostic techniques and cutting-edge treatments at our conveniently located office in the Cromwell, Connecticut area. Please give us a call today to schedule an appointment at (860) 632-5499.

We’re right smack in the middle of baseball season. If you’ve been practicing your homerun swing this year, you know it can take a lot out of you! Though it might not seem as dangerous as a contact sport like tackle football, if you’ve ever twisted your ankle diving for a ball or suffered a stress fracture rounding the bases, you know how your body can take a beating. There are many common foot injuries associated with America’s pastime. Here at Feet First Foot Care Specialists, we’ve compiled some of the common ones, along with great ways to prevent them.

The most common injuries in baseball:

• Sprains and fractures: quick sprints, slides, and pivots are a huge part of baseball. After you get a solid slug, you want to round the bases as quickly as possible to avoid getting tagged out. These herky-jerky movements can often lead to overstretching a tendon or ligament or fracturing a bone.
• Achilles tendinitis: brief sprints followed by pauses repeatedly can shock your Achilles tendon and cause it to become inflamed.
• Plantar fasciitis: catchers are in a squatting position for long stretches of a baseball game, often causing their arches to hurt. Heel spurs can also occur from prolonged plantar fasciitis.
• Ingrown toenails: tight cleats that squeeze your toes together can cause ingrown toenails.

Prevention is key for all sports injuries. To keep yourself in the game, follow these tips:

• Practice good warmup and cooldown techniques before and after playing
• Get the right gear and ensure your baseball cleats are a proper fit
• Learn good running and sliding techniques and always keep them in practice
• Rest when you need to and let your body recover between playing
• Stay hydrated
• Keep up with podiatry appointments, especially if you’re experiencing pain or discomfort

A sprain or slight injury might not seem like a big deal when you’re in the heat of the game, but without proper treatment, it can worsen and potentially lead to a chronic foot issue. If your safety practices have waned throughout the baseball season, now might be a great time to reassess them to ensure your feet and ankles stay safe and healthy.

At Feet First Foot Care Specialists, Dr. Adam Mucinskas can help assess your foot and ankle health and ensure your season continues well. If you have sustained an injury this year, Dr. Mucinskas can assess and administer any needed pain relief. Please give us a call today to schedule an appointment at our conveniently located office in the Cromwell, Connecticut area: (860) 632-5499.

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.

How’s your bracket doing this March Madness? Have your winning teams inspired you to hit the court and shoot some hoops? Basketball is a great way to keep your body active and healthy, but without taking the proper precautionary steps, it can also be a dangerous sport! Repeated running and jumping on a court can put a lot of stress on your feet and ankles, causing great injury and putting you on the sideline for weeks.

Here are some common sports injuries associated with basketball and how to avoid them:

• Ankle Sprains

Ankle Sprains are quite common in basketball. A sprain happens when your foot rolls or bends unnaturally and stretches or even tears one or more ligament. You’ll know your ankle is sprained if it’s very painful to walk on and if there’s swelling or bruising.

Treatment: Ankle sprains need a lot of rest, plus ice to reduce the swelling. Bandages may also be used to hold the ankle in place while it heals. A serious injury might require surgery.

Prevention: Stretching is a must before the big game. Making sure your body is limber and ready to go is necessary. Well-fitting shoes made for basketball are also good for prevention.

• Plantar Fasciitis

The repeated stress from landing on your feet can cause stress on your heels, often leading to injuries like plantar fasciitis. Plantar fasciitis, or heel spurs, occurs when the plantar fascia, the ligament connecting your heel to the front of the foot, becomes inflamed. This inflammation is accompanied by pain when you walk.

Treatment: Plantar fasciitis is often treated conservatively with rest, ice, stretching, physical therapy, and anti-inflammatory medication (please talk to your physician before taking medication). In recurring, persistent cases, Extracorporeal Shock Wave Treatment (ESWT) is used for treatment.

Prevention: Calf stretches before hitting the court can be helpful for preventing plantar fasciitis. Orthotic inserts can also cushion the blow of hard jumps.

• Achilles tendonitis

Your Achilles tendon is the largest tendon in your body and can withstand forces of over 1,000 pounds. It is also one of the most vulnerable to rupturing. Achilles tendonitis occurs in professional and casual athletes from overuse and inflammation of the tendon. Achilles tendonitis comes with pain after exercise, mild swelling, tenderness about an inch above the Achilles, or sluggishness in your leg.

Treatment: Constrictive bandages are used to limit motion of the tendon. Rest and low impact exercises, such as swimming, are encouraged. Orthotics can also help ease the pain quite a bit.

Prevention: You might be noticing a trend here, but stretching is a necessity to prevent Achilles tendonitis. Also, knowing your limits and knowing when to take a rest are both important.