1. BEST FOOT FORWARD Dr. L. Kelsey Armstrong, D.P.M., CSCS Board Certified, American Board of Multiple Specialties in Podiatry, Primary Care in Podiatric Medicine Armstrong Podiatry & Sports Health, PLLC Raleigh, NC 919-806-FOOT

2. PODIATRY WHAT IS IT? WHAT IS IT? The medical profession that evaluates and treats the muscles, tendons, bones and skin of the foot and ankle and how it relates to the rest of the body The medical profession that evaluates and treats the muscles, tendons, bones and skin of the foot and ankle and how it relates to the rest of the body A podiatrist has at least six years of post- secondary education, including four years of medical training A podiatrist has at least six years of post- secondary education, including four years of medical training

3. Foot Problems Plantar fasciitis (“heel pain”) Plantar fasciitis (“heel pain”) Neuroma (“pinched nerve”) Neuroma (“pinched nerve”) Posterior/anterior tibial tendonitis/tendonosis Posterior/anterior tibial tendonitis/tendonosis Stress fractures Stress fractures Ankle sprains Ankle sprains Ingrown toenail Ingrown toenail

4. Another sad fact about aging The elasticity of connective tissue fibers (tendons, fascia, muscles) tend to deteriorate and shorten The elasticity of connective tissue fibers (tendons, fascia, muscles) tend to deteriorate and shorten The bony structures tends to get weaker The bony structures tends to get weaker

5. This tendency is accelerated by inactivity (IF YOU DON’T USE IT, YOU LOSE IT) This tendency is accelerated by inactivity (IF YOU DON’T USE IT, YOU LOSE IT)

6. This tendency is also accelerated by our shoegear choices which reduces the activity of the muscles, ligaments, tendons, etc. This tendency is also accelerated by our shoegear choices which reduces the activity of the muscles, ligaments, tendons, etc.

7. What can I do?

8. Solution #1: Shoegear Supportive, comfortable shoegear is the key for prevention Supportive, comfortable shoegear is the key for prevention Running shoes are the best (New Balance, Brooks, Reebok, Saucony) Running shoes are the best (New Balance, Brooks, Reebok, Saucony) Some good sandals, include Teva and Ecco brands Some good sandals, include Teva and Ecco brands Some good casual/dress shoes include Rockport, Naot, Ecco, Dansko Some good casual/dress shoes include Rockport, Naot, Ecco, Dansko

9. Solution #1: Shoegear If not enough, then additional support in shoegear may be needed, i.e., insoles or orthotics If not enough, then additional support in shoegear may be needed, i.e., insoles or orthotics Get the best recommendation for the correct shoegear by a podiatrist (who knows your feet better?) Get the best recommendation for the correct shoegear by a podiatrist (who knows your feet better?) Replace your shoegear every six to twelve months (depending on activity) Replace your shoegear every six to twelve months (depending on activity)

10. Solution #2: Stretch! Goal of stretching is to restore muscle to their normal length and beyond Gentle stretching is the most effective way: 30-40% of maximum perceived stretch OR until you feel the tension disappear Aim for about 60 seconds of stretching three times for each muscle group

11. Solution #2: Stretch!

12. Solution #3: Common sense If you are already in a weakened state, do not expect your body to respond well to sudden bursts of activity If you are already in a weakened state, do not expect your body to respond well to sudden bursts of activity If starting an exercise program, start slowly and gradually; best to be under the guidance of a fitness professional If starting an exercise program, start slowly and gradually; best to be under the guidance of a fitness professional

13. May is Exercise is Medicine Month! New initiative created by ACSM and AMA to promote exercise as important to health as any drug, injection or therapy New initiative created by ACSM and AMA to promote exercise as important to health as any drug, injection or therapy Encourage patients to get an prescription from their primary care physician Encourage patients to get an exercise prescription from their primary care physician The primary care physician can refer to a fitness professional if necessary The primary care physician can refer to a fitness professional if necessary

14. May is Exercise is Medicine Month!

15. Thank you for your time! www.armstrongpodnsportshealth.com armstrongpodnsportshealth@verizon.net armstrongpodnsportshealth.wordpress.com