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Stretches for a Tight Achilles - Precision Foot and Ankle, P.A. - stretches for achilles tendon


Stretches for a Tight Achilles - Precision Foot and Ankle, P.A.-stretches for achilles tendon

News and Updates
March 2019
Stretches for a Tight Achilles
Your Achilles tendon, which connects your heel bone to your calf
muscles, is the largest tendon in your body. It's built to take a lot of
force, but it's far from invincible.
An Achilles tendon that is tight or not properly warmed up can lead to
trouble during activity. It can cause heel pain by pulling excessively on
the heel bone, or it can become inflamed or rupture.
Warming up your Achilles tendons before activity is always a good idea,
and especially so if you know
yours can be a problem. Here
About the Doctor are a few easy moves you can
Dennis Tenenboym, DPM do to help stretch it out before
you start picking up the pace.
Dr. Tenenboym is board As always, though, a stretch is not a cure for a problem that's causing
certified by the American consistent pain. If your heels are always aching, let us know!
Board of Podiatric
Medicine to treat all Standing Stretch
ailments of the lower
extremities in children, adults, ? Stand about an arm's length away from a wall (a large tree can work
and the elderly. He received his if you're outdoors).
doctorate in podiatric medicine from ? Lean forward and place both hands on the support, about a
Barry University School of Podiatric shoulder-width apart.
Medicine in Miami Shores, Florida.
He completed an extensive three-year ? Extend one foot back, heel flat against the ground. Your other foot
surgical residency training program should remain closer to the wall.
at the Miami VA Healthcare System ? Lean forward, pressing downward on your back heel with your knee
in Miami, Florida where he learned slightly bent.
cutting-edge reconstructive foot and
ankle surgery techniques and had an ? Hold 30 seconds, then switch foot positions and repeat.
especial focus on sports medicine,
fracture care, diabetic limb salvage, Towel Stretch
and elective surgery. Dr. Tenenboym ? Sit on the floor with legs extended outward.
previously practiced in Denver,
Colorado prior to opening his own ? Place a towel beneath the balls of your feet, grasping an end of the
practice in Pinellas Park. towel in each hand.
Get Social w/Us ? Sit up, with spine straight, and pull the towel gently toward you
until you feel the stretch.
? Hold for 10-30 seconds, then release. Repeat 1-3 times.
Precision Foot and Ankle, P.A. ? 727-399-7167 ? PrecisionFootandAnkleFL.com
What Makes a
Great Sock?
The humble sock. We often just grab whatever pair we can find in the morning and slam them on our feet before
heading out the door. But a great pair of socks can make a big difference in your day!
Depending on your needs, the type of socks you use can make the difference between dry comfort and cold, wet
misery.
Here are a few tips for sock choices depending upon the situation:
? If you walk a lot or hike, then moisture and friction are big concerns you want to address. Good old cotton
is not a good choice in this situation, as it tends to keep moisture (i.e. your foot sweats) close to the skin
and increases your chance of blisters. Opt for Merino wool instead. It's breathable, soft, and not itchy as you
might expect. A great choice for treks!
? If foot odor is a concern, then breathable socks are a must here, too! Merino wool is a good choice once
again, but you can also find sports socks with ventilation panels, as well as socks with synthetic liners. Socks
with antibacterial properties might also be worth considering. Look for brands like Coolmax or Drymax.
? For fancy events, silk is a good way to go for formal comfort. However, keep in mind that they come with a
higher price tag and don't tend to last as long as more durable wools or cottons. Use them sparingly.
If your feet just aren't comfortable through the day, your socks might be a factor--or it might be something else!
Let us know what's going on and we can help you get to the source.
Mark Your Calendars
March 1st National Peanut Butter Lover's Day - Do you prefer
creamy or crunchy?
March 3rd Soup It Forward Day - Make your favorite soup and
deliver it to another!
March 8th National Proofreeding Day
March 10th National Mario Day - Celebrate the world's favorite plumber!
(Mar10 - get it?)
March 14th National Write Down Your Story Day - Save your tales for posterity.
March 16th National Panda Day - Giant pandas; not red (they get their day in September).
March 21st National Common Courtesy Day - A little can go a very long way!
March 30th National Pencil Day - When you don't want things to be permanent.
2
How to Make
Better Fast Food Walnut-
Choices Rosemary
In an ideal world, we'd have the time to prepare every meal we Crusted
make. (And honestly, we likely have more time to do that than
we're willing to admit.)
The reality, however, is that there are often times we're in a Salmon
rush and need something fast. There is no shortage of clowns,
colonels, and pig-tailed girls to supply this convenience, but This recipe is a fantastic source of omega-3
it's often not to the benefit of our general diet. fatty acids, with only 222 calories and 4
Fast food happens. But when it does, there are some choices grams of carbs per 3 oz. serving.
you can make to give your body a bit healthier of a meal--or
at least a less unhealthy one. Ingredients
? 2 tsp. Dijon mustard
? Aim for 500 calories or less. Calorie information is now ? 1 clove of garlic, minced
easy to find on most fast food menus (or their websites), so ? ? tsp. lemon zest
don't take a guess on this. It's very easy to underestimate ? 1 tsp. lemon juice
caloric intake at restaurants, when a drink can add well ? 1 tsp. chopped fresh rosemary
more than 200 alone! ? ? tsp. honey
? Opt for the smallest sizes. Just because a portion comes
? ? tsp. kosher salt
as part of a meal does not mean it is a reasonable portion.
? ? tsp. crushed red pepper
This is especially true with sides such as fries. The children's
? 3 Tbsp. panko breadcrumbs
menu may be a place to dip if you know it will satisfy you.
? 3 Tbsp. finely chopped walnuts
? 1 tsp. extra-virgin olive oil
? Focus on the grilled and lean stuff. Fried items contain ? 1 pound of skinless salmon filet (fresh or
a lot more fat than needed. Try to stay away from crispy frozen)
chicken and fish patties, and opt more for grilled skinless ? olive oil cooking spray
chicken and lean roast beef.
Preparation
? Customize. Don't forget that you often have options in ? Preheat oven to 425 degrees. Line a
the preparation of your food. This can include substituting large baking sheet with parchment
salad for fries, serving sauces on the side, and simply paper.
removing fried add-ons altogether. ? Combine mustard, garlic, lemon zest,
lemon juice, rosemary, honey, salt, and
crushed red pepper in a small bowl. In
a separate small bowl, combine panko,
walnuts, and oil.
? Place salmon on the baking sheet.
Spread the mustard mixture over
the fish and sprinkle with the panko
mixture. Press it in a bit to make it
stick. Lightly coat with cooking spray.
? Bake fish until it flakes easily with a
fork, usually 8-12 minutes, depending
on the thickness of the fish.
3

What are the best Achilles tendon exercises? Physical Therapy Exercises for Achilles Tendonitis Flexibility Stretches. Tight calf muscles put extra strain on the Achilles tendon during daily movements and intense physical activity. Eccentric Strength Techniques. Eccentric exercises refer to moves that build strength in a muscle by applying tension to the structure as it is lengthened. Heavy Resistance Exercises. ... A Word from Verywell. ...

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