Posts for category: Fitness

By Affiliated Foot & Ankle Care
January 30, 2019
Category: Fitness

Patients who make New Year’s resolutions to get in shape usually start very enthusiastically. However, often by the end of January, the sneakers are shoved in the back of the closet and dreams of getting fit have faded. At Affiliated Foot & Ankle Care, we have seen some common reasons why this occurs. Here are 3 reasons exercise plans fail and what to do to ensure that doesn’t happen:

  1. You chose the wrong program. It’s important to choose an exercise program that syncs up not only with your fitness goals but also with your current physical condition. If you’ve been inactive for a while, you need a program that starts slow and easy and then gradually increases in intensity and duration. Trying to go from zero to sixty in an exercise program is a fast track to burning out before you even get started.
  2. You didn’t get the proper footwear. Having the right shoes for the activity, you are doing can mean the difference between exercise success and failure. Today’s fitness shoes are designed to support your feet for the specific movement of a sport. Also, if you have a chronic podiatric condition or a toe deformity such as a bunion or hammertoe, you may need a special orthotic device to wear in your shoes to make exercise comfortable.
  3. You injured yourself. Not knowing how to execute a specific exercise, failure to stretch before and after working out or just doing too much too soon can result in injuries such as Achilles tendonitis, shin splints, and even stress fractures. Not only can an injury bring your exercise plan to a halt, it may make you nervous to try again, even after the injury has healed.

At the first sign of pain or discomfort when starting a new exercise routine, you should make an appointment at our Edison, Monroe ore Monmouth Junction office. Our podiatrists, Dr. Varun Gujral and Dr. Nrupa Shah will examine your feet and help you pinpoint the problem before it derails your exercise plan. Contact us today by calling: 732-662-3050.

By Affiliated Foot & Ankle Care
January 07, 2019
Category: Fitness
Tags: Untagged

A popular New Year’s resolution is to get in shape. At Affiliated Foot & Ankle Care, we know that many patients are not ready to commit to a full-on exercise program but would still like to become more active. Simply adding more movement to your day can be a good way to segue into a more structured fitness program. Exercising can improve foot health by increasing flexibility and range of motion, as well as helping you maintain a healthy weight. Below are some easy ways to get moving:

  • Use your smartphone, watch or computer to set an alarm once an hour to remind you to get up, stretch, and take a brief walk around your office or home.
  • Walk while you talk on the phone.
  • Instead of the elevator, choose to take the stairs whenever possible.
  • Park at the far end of the lot at work and stores.
  • Use your lunch hour to take a walk. If the weather is bad, go to a mall or walk in the parking structure if it has a sidewalk.
  • Get a set of hand weights to keep at your desk. While reading emails or articles or talking on the phone do some bicep curls or overhead extensions.
  • Start your day with some stretching. Before you even get out of bed you can flex your feet, reach your hands over your head and twist your legs to one side and hands to the other for a backstretch.
  • Take an extra lap at the grocery store. Walk the perimeter once around at the beginning of your shopping trip.
  • Make T.V. time count. Set up your treadmill, elliptical machine or stationary bike in view of the television and watch an episode of your favorite series while you work out. Get an exercise ball and do push-ups or mock jumping jacks while sitting on the ball.

If you notice any pain or discomfort in your feet when you start being more active, contact our Edison, Monroe, Monmouth Junction or Linden, NJ offices at 732-662-3050. Our podiatrists, Dr. Ben Gujral and Dr. Nrupa Shah, will examine your feet and help you determine the source of your foot pain.

By Affiliated Foot & Ankle Care
October 24, 2018
Category: Fitness

The hills and trails of New Jersey are ablaze with color and many of our patients at Affiliated Foot & Ankle Care are taking advantage of the beautiful fall weather by hitting the hiking trails. While this can be a great way to get some exercise and enjoy the outdoors, it can also be hard on your feet if you don’t plan appropriately. Below are some tips to ensure your hike is fun without hurting your feet.

Do Your Homework

Before setting out, research your trails. Remember that a 5-mile hike is very different from a 5-mile walk around your neighborhood. In addition to the length of the trail, also check the elevation and degree of difficulty. Choose a hike that suits your current level of fitness.

Check Your Boots

Hiking boots are specifically designed to support and protect your feet on rocky and uneven surfaces. Sneakers won’t cut it! If you have weak ankles, you should get a high-top style to help prevent twisting injuries. Boots should be roomy enough to accommodate thick socks. If your boots are new, be sure to wear them around for several hours before going out on the trail.

Pack a Bag

Bring a few small but essential items can make the difference between a good day on the trail and a disaster. Moleskin should be applied to any spot on your foot or ankle that starts to feel sore. This will prevent a blister from forming. Include an elastic bandage in case of a sprain and an extra pair of socks. Don’t forget your water bottle and sip throughout your hike. Not only is it essential to stay hydrated but doing so will prevent swelling in your feet and ankles.

Listen to Your Feet

If your feet or ankles start to feel tired or sore, rest for a while. If you feel pain, end the hike as soon as possible. Pain that’s more than muscle aches should be evaluated promptly by our podiatrists, Dr. Ben Gujral and Dr. Nrupa Shah.  Contact our Edison, Monroe, Linden or Monmouth Junction office by calling: 732-662-3050.

By Affiliated Foot & Ankle Care
May 02, 2018
Category: Fitness
Tags: walking  

It’s been a long time coming but here in Edison, Monroe and Monmouth Junction, New Jersey, it looks like spring is finally putting in an appearance. Warmer temperatures and sunny days lure us outside and at Affiliated Foot & Ankle Care, we want to encourage patients to make the most of the nice weather and up their fitness quotient by walking.

Why Walk?

Walking is one of the easiest ways to get moving and improve your health. It doesn’t require any training or expensive equipment other than a good pair of walking shoes (see below), it can be done practically anywhere, inside or out, alone, or with company. It’s also a fitness activity that even people who have been sedentary for a while can safely do. In addition, there are some significant health benefits:

  • Helps control blood sugar, cholesterol levels, and blood pressure
  • Aids in weight loss: a brisk walk can burn up to 100 calories per mile or 300 calories per hour
  • Improves circulation and keeps muscles, joints, and ligaments flexible
  • Elevates mood by producing endorphins which can help fight anxiety and depression

Choosing the Right Shoes

Ready to join approximately 67 million other adults who have discovered the many benefits of walking? It’s always good to check with your physician before beginning any fitness program. Contact one of our offices for an appointment by calling: 732-662-3050. Our podiatrists, Dr. Varun (Ben) Gujral or Dr. Varun Gujral can check your feet to make sure there are no podiatric conditions or biomechanical problems that might be aggravated by walking. In addition, the foot doctor can make specific recommendations about the right walking shoes for your particular feet and gait.

Below are some walking shoe shopping tips:

  • Have your feet professionally measured at a sports shoe store. Remember that it’s not uncommon for one foot to be larger than the other—always buy to fit the bigger foot.
  • Wear the socks that you will wear when walking so that you get a more accurate idea of fit.
  • Choose shoes made of lightweight, breathable materials.
  • Be sure there is wiggle room for your toes. There should be about half an inch between the tips of your toes and the end of the shoe.
  • Take your time and walk around the store for several minutes to be sure shoes are comfortable.
  • Replace your walking shoes every 300 to 600 miles or when you notice obvious signs of wear.

The summer season is a time of year when everyone seems to want to get into shape and your local podiatrists at Affiliated Foot and Ankle Care located in Edison and Monroe, NJ encourage our patients to eat healthy and try to maintain an active lifestyle. A lot of people, however, can’t seem to find a “style” of workout that suits them the best. There are many different types of fitness styles out there today from yoga and Pilates to P90x and CrossFit. Many of the different types of workouts may be too upbeat for the average person or not as upbeat as one actually wants. There is another kind of workout that has recently starting hitting the mainstream...Trampoline Fitness.

 There are numerous health benefits to this exercise, and what’s more fun than bouncing on a trampoline? This type of exercise would definitely bring out the inner-child in all of us and we need that from time-to-time. According to a post on Yahoo Health, after just a 45-minute session at a trampoline facility you can burn up to 650 calories! Among the great benefit of burning calories, trampoline fitness also helps strengthen your bones. NASA conducted a study and found that jumping is more beneficial in maintaining bone and muscle mass than jogging. Having strong bones is extremely important for proper foot health. If you have weak bones in your feet then the bones in your leg and thigh have to compensate, and that’s what accounts for the hip and low-back aches and pains. Moreover, this type of exercise will allow you to workout out in the comfort of your own home!

 Eating healthy and daily exercise is extremely important in today’s society. Doing each of these helps combat numerous diseases such as: hypertension, diabetes, and even certain bone and joint conditions. You are what you eat and you performance is a reflection of that so we encourage you to strive to eat healthier and stay active!

 By Nrupa Shah