Posts for tag: Dr. Rion Berg
Some of you may have noticed that more often than not, a treatment option in podiatry involves the physical therapy modality of stretching. The reason for this is simple: when a muscle is allowed to tighten up, it changes the function of that muscle and alters how the body deals with the motions and forces of everyday life. The reasons that muscles tighten up are many, including overuse, underuse, and abnormal use (such as when you walk a certain way to avoid pain). A tight muscle acts as a shortened muscle, and in the case of the calf muscles (gastrocnemius and soleus muscles) in the lower leg, a tight muscle can cause major deforming forces on the both the structure and function of the foot.
The calf muscles (made up of 3 parts: 2 heads of the gastrocnemius muscle and 1 soleus muscle; see picture) originate on the back of your thigh, with the gastrocnemius just above the back of your knee and the soleus just below the back of the knee. They then travel down the back of your lower leg, where all three parts join together as your Achilles tendon to insert into the back of your heel. If the calf muscles are tight (and therefore shortened), they pull on your heel bone and cause your foot to function in abnormal ways with each step you take. This is why stretching your leg muscles is important as both a prevention and treatment of many types of lower extremity injuries.
You should try to stretch your leg muscles every day, including calf muscles (both gastrocnemius and soleus), hamstrings (back of thigh), and quadriceps (front of thigh).
Today we will discuss one easy calf muscle stretch you can do at home with just a few free minutes. This set of stretches is called a “Wall Stretch.” Start by putting your hands flat on a wall and step one foot back about one large step (this will be the leg you are stretching). Keep this back leg straight, your toes pointed forward and try to keep your heels and toes flat on the floor. You can then lean forward and bend the front leg as you feel the back leg’s gastrocnemius muscle stretch.
Make sure you are not stretching to the point of pain! Hold the stretch for 30 seconds and then relax. Switch legs until each leg is stretched 3 times for 30 seconds each time. The stretch for the soleus muscle is very similar, except this time you will keep the front leg bent AND the back leg bent, while then leaning forward and feeling a slightly deeper stretch. Switch legs back and forth until each leg again is stretched 3 times for 30 seconds each time.
Make sure you that you never cause pain by stretching and that you maintain your balance at all times. Daily stretching, as well as daily exercise, will go a long way in promoting a healthy and well-balanced lifestyle, as well as one good pair of happy feet.
Rion A. Berg, DPM
Podiatrist and Board Certified Foot Surgeon
Foot and Ankle Center of Lake City
2611 NE 125th St., Ste. 130
Seattle, WA 98125
Our office is located in Lake City within 10 minutes of Shoreline, Kenmore, Juanita, Sandpoint, Meadowbrook, Wedgewood, Maple Leaf, Broadview, Greenwood, Northgate, and Pinehurst. Parking is free.
The American Diabetes Association now recommends that patients have at least one Comprehensive Diabetic Foot Exam (CDFE) per year to identify high-risk foot conditions often prevalent in patients with diabetes.
With a diabetic foot, a wound as small as a blister from wearing a shoe that's too tight can cause a lot of damage. Diabetes decreases blood flow, so injuries are slow to heal. When your wound is not healing, it's at risk for infection. As a diabetic, your infections spread quickly. If you have diabetes, you should inspect your feet every day. Look for puncture wounds, bruises, pressure areas, redness, warmth, blisters, ulcers, scratches, cuts and nail problems. Get someone to help you, or use a mirror.
The CDFE is a comprehensive, visually compelling exam that was developed to identify, monitor and thus prevent complications to your feet. Pressure readings are taken of your feet, allowing you to see and discuss any at-risk conditions and pressure points that may be evident.
The CDFE includes a review of your nerve supply, blood supply, skin & nails and foot structure systems. The results of your CDFE will be the basis of the necessary preventative care recommendations for you to take in order to avoid health-threatening complications related to your diabetes. The CDFE also assesses whether you qualify to receive appropriate offloading and care solutions with therapeutic shoes provided through Medicare Therapeutic Shoe Program. Non-Medicare insurance carriers may also cover the exam.
Avoid foot ulcerations, infections and even the very real possibility of amputation with regularly scheduled evaluations of your feet and wearing appropriate shoes and inserts. A daily home inspection of your feet, will always be critical to avoiding serious foot complications.
If you experience neuropathy (loss of feeling) in your feet due to diabetes or another condition, or if you have diabetes but not been seen by your podiatrist recently, it is important for you to schedule a Comprehensive Diabetic Foot Exam at your earliest convenience.
Contact the Foot and Ankle Center at 206-368-7000 or email email@example.com.
By Dr. Rion Berg