Dr. Theall's Blog

Posts for tag: foot exercises

By Dr. Bruce Theall
October 02, 2012
Category: Running

Actress Emily Blunt takes the proper measures when working out to protect her feet and body. Blunt was seen stretching prior to exercise and wearing the appropriate footwear (cross-trainers) as she worked out on the UCLA track and sprinted up the stadium stairs.

Getting the proper stretch, like Blunt, is a great way to help you prepare for running exercises and prevent injuries. However, even if you stretch regularly, you might still suffer from a foot or ankle injury, and if so you should seek the care of a podiatrist like Dr. Bruce Theall of Gentle Touch Foot Care. Dr. Theall can help diagnose any foot pain you might be experiencing and provide the appropriate treatment options.

Exercise for Your Feet

If you spend most of your time on your feet, or don’t either way your feet should deserve attention. There are many people who exercise regularly and still don’t spend enough time to care for their feet. Your foot does get exposure that requires maintenance since your health has a lot to do with footing.


Toe rise – this exercise involves standing on the tip-toes for a count of 15 seconds, then resting your feet on ground. This exercise should be repeated three times a day to strengthen the feet.

Toe Pick-ups – the toes are exercises that are done by picking up small items using your toes. This helps strengthen the muscles on the upper part of the feet. Three sets along with 15 seconds being held should be completed. Small items like marbles or stationary will work.

Ankle Pump – can be performed upwards or downwards. The workout can be completed both ways at the same time. This involves flexing the foot either towards the shin or to the ground. This makes the foot work very well, working large parts of the muscles.

Stretching – your muscles in the feet need to relax and return to its natural stage. Placing both feet onto the ground and leaning with your back against a wall helps. This way when stretching occurs, both feet are relaxed.

If you have any questions, visit our video library or please feel free to contact our office located in East Orange, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read the Full Article on Exercise for Your Feet.

By Dr. Bruce Theall
August 08, 2012
Category: Ankle Pain

Actress Jessica Alba turned to Twitter after injuring her ankle when she dropped a plate on it.  She tweeted pictures of her swollen ankle and the ankle being X-rayed.  Despite suffering the injury, Alba still managed to be on the set for her upcoming film Machete Kills

Like Alba, suffering injuries to the feet while on the job is a common problem for many. From swollen ankles to heel pain, these injuries can impact your work performance if not treated properly. Getting the help of a podiatrist like Dr. Bruce Theall of Gentle Touch Foot Care will allow you to get back out on your feet in no time.

Working on Your Feet
Standing on your feet for long periods of time can cause stress and pain. Your whole body may experience changes in posture, back pain, bunions, call calluses and plantar warts. There are ways to avoid these conditions with proper foot care, smart choices, and correct posture.

Positive Changes
Negative heeled shoe – choosing this shoe places the heel slightly lower than the ball of the foot. These are great for overall foot health. Find shoes that fit you correctly.

Go barefoot – our feet were not designed to be enclosed all day, not even for hours. Try exposing your feet to air.

Eliminate Pain
Foot Exercises – performing simple exercises, incorporating yoga, and stretching is beneficial. This will increase blood flow to the area and muscles of the foot.

Achilles tendon – stretching the foot out flat on the floor will relax the calf muscles and tendon. These exercises can be performed almost anywhere. Make sure you add these exercises to your daily regimen. 

With a little bit of information and knowledge about foot health, you will notice changes. Foot stretches and proper footwear will help with pain and prevent further issues.

If you have any questions, please feel free to contact our office located in East Orange, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.

Read the Full Article on Working On Your Feet.