5 Foot Safety Tips for Summer

Summer is in full swing, and we hope you’re having a great time! An unfortunate consequence of fun summer plans is typically a lot of wear and tear on our feet and ankles. The risks of infection and injury rise in warmer weather. What can you do to stay safe and healthy this summer? Here are 5 foot safety tips to keep your feet feeling great for the rest of the season.

1-Stay Hydrated and Cool

Looking to enjoy a walk or hike? Save your outdoor exercise for the cooler times of the day. Take a break if you need one. Be sure to wear comfortable, lightweight clothing and to stay well-hydrated.

2-Wear The Right Shoes

Make sure your footwear is in good condition. Like your tires, treads should be deep enough to offer good traction. Cushioning and support should make feet feel comfortable. If you’re experiencing discomfort, particularly if you notice morning heel pain characteristic of plantar fasciitis, you should see your podiatrist for an examination, diagnosis, and treatment as soon as possible.

3-Use Sunscreen

You’ve probably heard it a hundred times, but it is extremely important. There’s nothing different about the skin on feet and ankles! This part of your body is as vulnerable to skin cancer as anywhere else.

4-Beware of Fungus

If you’re headed to the salon for a pedicure, take steps to avoid toenail fungus, athlete’s foot, and other infections. Choose an establishment known for excellent hygiene practices. Consider bringing your tools. Make sure that soaking basins are lined with disposable liners and that they are replaced after every client. Never let the tech use a razor or grater on your feet. These can cause minor nicks and cuts that allow pathogens to enter the body.

5-Eat Healthy

Going to a summer barbecue? Skip the cheeseburgers and macaroni salad. Focus on lean protein sources like chicken, fish, tofu, fresh summer produce, and plenty of water.

Schedule a comprehensive foot examination with Kentlands Foot and Ankle Center podiatrist Dr. Jon M. Sherman at our Montgomery office. Please call our office at (301)-825-9697 to schedule your appointment.

3 Do’s and 3 Don’ts for Runners

You do not need to run every day of the week to benefit your health. Running just a few minutes each day may be good for you. Research shows it may even extend your life. No matter where you run, putting your safety first is vital. Below, our team of experts is sharing Dos and Don’ts for runners and outdoor athletes.

Do: Whether you’re an experienced runner or just getting started, begin the season by visiting your foot doctor.

With years of experience, including a hospital residency, your podiatrist is a medical expert and the best-qualified doctor to examine your feet, diagnose any existing or potential issues, and offer expert care.

Do: Build your endurance slowly.

Start with moderate length and low-speed runs, and work your way up to long runs at faster paces. Keep a journal to help you record your progress. It will help protect you from shin splints and other foot and ankle injuries. It will also give you something to work toward.

Do: Check out your route in advance and run on smooth, well-paved roads.

If you take a spill and can’t resolve the discomfort with over-the-counter medication and at-home RICE (rest, ice, compression, elevation) treatment, see your podiatrist as soon as possible.

Don’t: Don’t run in sneakers that have logged over 50 miles or are over a year old.

Be sure your footwear offers excellent cushioning and support. Remember that your foot size changes over the years.

Don’t: Don’t run with traffic if you are running in your neighborhood.

One of the most basic road rules is to drive/bike with traffic and run against it. You can only go so fast and be aware on two feet; increase your safety by seeing danger as it’s coming.

Don’t: Don’t overdo it.

Running is great, but don’t run yourself into the ground. Listen to your body; if you’ve pulled something, have shin splints, or have any other significant pain, it won’t help to pop a painkiller and run through it. Stop for a break when you need to, and get back up again eventually.

Schedule a comprehensive foot examination with Kentlands Foot and Ankle Center podiatrist Dr. Jon M. Sherman at our Montgomery office. Please call our office at (301)-825-9697 to schedule your appointment.

Arthritis Awareness Month

Arthritis is one of the most widespread health conditions in the United States. Arthritis occurs when joints are swollen or tender and can affect people of all different ages. The first steps in overcoming the challenges of arthritis are understanding the condition and knowing there are many resources to help. Below you will find fast facts about arthritis, signs and symptoms, prevention tips, and helpful resources.

Facts About Arthritis

• More than 40 million Americans have been diagnosed with arthritis.
• There are more than 100 forms of this crippling disease.
• It affects an estimated 53 million adults and 300,000 children.
• Experts believe the number of people diagnosed with arthritis will grow as our nation’s population ages.
• Arthritis is common among people with other chronic conditions including obesity, diabetes, and heart disease.
• The most common types of arthritis include:
  • Osteoarthritis
  • Rheumatoid Arthritis
  • Psoriatic Arthritis
  • Fibromyalgia
  • Gout

Common Signs Associated With Arthritis

Recognizing the symptoms can help you get the correct diagnosis. Arthritis symptoms can include:

• Difficulties with moving and performing daily tasks
• Pain
• Stiffness
• Swelling
• Redness
• Decreased range of motion

Ways To Prevent Arthritis

• Get Moving. Walking is a fantastic way for people with arthritis who live in rural areas to be physically active. For those uncertain about walking, proven programs such as Walk With Ease can help people get started.
• Build Connections. The Arthritis Foundation can help you find and build support for your journey during Arthritis Awareness Month with tips on nationwide events, treatment, and diet.
• Protect Your Joints. Avoid holding one position for too long or holding a position that puts extra stress on joints.
• Manage Your Weight. Maintaining a healthy diet consisting of many vegetables, some fruits, and whole grains has been proven to support overall well-being.
• Talk With Your Doctor. Advocate for yourself and make sure that you get the care you need.

When To See A Podiatrist

Podiatrists are a part of the care team when joint pain occurs in a patient’s feet or ankles. At Kentlands Foot and Ankle Center, we strive to provide the best care to our patients. Board-certified podiatrist Dr. Jon M. Sherman uses advanced technology and treats a variety of patients. To schedule an appointment, please call our Montgomery County office at (301) 825-9697 or visit our website for more information.

Hello April– and National Foot Health Awareness Month!

Our team of specialists strive to educate and support our patients with all issues related to the feet and ankles. Your feet work hard to support your body weight and take you wherever you want or need to go throughout the day, yet they are easily the most neglected part of the human body. This month our team wanted to do something special to raise awareness around foot health.

These 10-foot facts everyone should know include facts about the anatomy of our feet, footwear, and foot care!

Foot Anatomy Facts

• Your feet have 26 bones, 33 joints, and more than 100 muscles, tendons, and ligaments.
• There are approximately 250,000 sweat glands in the feet, and on average, they excrete around 1 cup of moisture in one day. Wearing socks made of natural fibers, like cotton and wool instead of synthetic materials will help to create a more breathable environment.
• The 52 bones in your feet make up about one quarter of all the bones in your body.

Footwear Facts

• Wearing properly fitted footwear is very important to your foot health. If you are unsure of your size, you can have your feet measured before purchasing shoes. In addition, always try them on. Make sure to leave 1 inch or about a finger’s width between the longest toe and end of the shoe.
• Wearing heels can shorten or tighten your calf muscle. A tight calf can then lead to Achilles tendonitis.
• A pair of Custom foot orthotics can help to support, stabilize, and balance your feet, ultimately improving foot alignment and gait patterns.
• It is recommended to replace an orthotic every 2-3 years.

Foot Care Facts

• Wash your feet daily and dry well in between the toes. Finish with daily applications of a urea-based moisturizer. This simple practice helps to reduce bacterial and fungal load and keep the skin’s integrity at its best. Your skin is the first line of defense against infections.
• Trim your toenails straight across and not too short. This helps to reduce risk of breaks in the nail as well as Ingrown toenails.
• Walking is the best exercise for your feet. It also contributes to your general health by improving circulation, contributing to weight control. and promoting all-around wellbeing. 

If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at (301)-825-9697 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information.

March is National Nutrition Month

At Kentlands Foot and Ankle Center, each year during March, we celebrate National Nutrition Month, which is a nutrition education and information campaign sponsored by the Academy of Nutrition and Dietetics. National Nutrition Month invites everyone to learn about making informed food choices and provides the basis for developing sound eating and physical activity habits. Having a balanced eating pattern is important since no single food or food group provides all the nutrients needed for good health. A healthy lifestyle benefits your mind and body, but did you know it helps your feet too?

One of the most common causes of heel pain is inflammation. The resulting condition, plantar fasciitis, in combination with other inflammatory conditions like arthritis and painful arches, is aggravated by eating certain foods such as:

• Foods made with white flour like desserts, snacks, and pasta.
• Certain vegetable oils, including corn, soybean, and sunflower oils.
• Foods high in trans-fats and sugar
• Animal protein sources that are high in saturated fats, such as red meat
• Opt for a Healthy Diet to Benefit Foot Health

Celebrate National Nutrition Month throughout the year with these easy additions:

• Eat a variety of nutritious foods.
• Create tasty foods at home.
• Try different fruits and vegetables depending on what time of year it is
• Choose ingredients with different textures and colors for a variety
• Make Physical Activity Part of Your Day
• While exercise may sound intimidating to some people, it doesn’t have to be! Any type and amount of activity are better than none. To “move more and sit less,” it’s helpful to find activities that you find enjoyable. The recommendation for adults is 150 minutes or more of moderate-intensity physical activity each week.

If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at (301)-825-9697 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information.

Please note that our office hours are currently Monday, 10am-5:30pm, and Tuesdays and Thursdays, 10am-5pm. For new or current patients who do not want to come into the office, we are also offering Telehealth video visits. To schedule a Telehealth visit, please call our office.

Maintain A Healthy Heart

February isn’t just for lovers. American Heart Month also reminds us to take care of our hearts and consider our risk factors. In honor of American Heart Month, our team of specialists are dedicating this post to improving heart health among our patients by sharing 5 fun activities you can participate in to maintain a healthy heart.

5 Fun Activities to Maintain a Healthy Heart

Get Moving. Looking to boost your heart health without going for a jog? Try aerobic physical activities, or opt for another cardio option like a neighborhood walk with your family. Whatever gets your body moving and your heart pumping! To get the ball rolling, here are some moderate-intensity exercises for your heart and lungs that you can do to improve heart health:

• Brisk walking
• Play Tennis
• Swim or Participate in Water Aerobics
• Join A Cycling Class
• Go On a Hike

Cuddle. Looking to reduce your stress levels? Cuddling with a pet or a loved one has been shown to reduce stress levels, which is one of the leading causes of heart disease. During American Heart Month, give your pet extra cuddles, take a walk for some aerobic physical activity, or adopt a furry friend. Your heart and theirs will definitely appreciate it!

Have A Piece of Dark Chocolate Before Bedtime. There is a study showing that all kinds of chocolate may help lower your risk of heart problems. If dark chocolate is your favorite sweet treat, you’re in luck. Dark chocolate contains less sugar, a higher ratio of cocoa, and more antioxidants. Eating a piece of dark chocolate may even help you balance your cholesterol!

Have A Good Laugh. When was the last time you laughed so hard, you began to tear-up? There is research showing the greater your sense of humor is, the lower the risk you have of developing heart disease. Laughing at humorous things also helps battle against distressing emotions like depression, anxiety, and anger, all of which increase the likelihood of heart problems. The saying “Laughter is the best medicine” truly does hit home with this heart healthy activity.

Don’t Skip Breakfast. Breakfast can be the most common meal of the day to skip. We have all had those early mornings with no energy or appetite. A study of over 4,000 participants found that those who get less than five percent of their daily calories from breakfast (100 of the 2,000 recommended for women) were more likely to have clogged and damaged arteries than those who eat a high-energy breakfast (over 400 calories for women). So grab your fresh fruit, whip up some eggs, and improve your heart health with a tasty breakfast every day!

Schedule a comprehensive foot examination with Kentlands Foot and Ankle Center podiatrist, Dr. Jon M. Sherman, at our Montgomery office. To schedule your appointment, please call our office at (301)-825-9697.

Let This Year Be The End Of Your Foot Pain

As we welcome the new year, many feel motivated to take steps towards self-improvement. Some may begin by improving their daily routines, including increased healthy exercise habits. If you start a new fitness routine, be gentle with yourself, be consistent, and start slowly. Occasionally, heel pain can intensify when you begin a new exercise routine. Don’t let heel pain prevent you from moving forward with your 2023 fitness goals!

Heel pain (plantar fasciitis) may be one of the most common issues seen by podiatrists today. It’s a condition in which the band of tissue that stretches from your heel bone to your toes becomes inflamed, torn, or otherwise stressed from overuse. It is vital to get a complete exam and proper diagnosis if you experience heel pain.

Our specialists recommend using the following methods to resolve foot pain during the new year

• Follow simple stretches and exercise routines to strengthen the foot.
• Wear proper fitting shoes with arch and ankle support.
• Ice your heel several times a day to reduce uncomfortable inflammation.
• Rest your lower extremities.
• Use custom orthotics to alleviate chronic foot pain.
• Use an anti-inflammatory drug such as Ibuprofen and Naproxen to help with the pain.
• Call a podiatrist.

Certain people have an increased risk of developing plantar fasciitis or foot pain. Those people are:

• Between the ages 40-60
• Carry extra weight
• Have predisposed hereditary conditions
• Have tight Achilles tendons
• Wear non-supportive shoes or high heels
• Have an occupation that causes you to be on your feet for extended periods

The longer you have been experiencing the pain of plantar fasciitis, the longer it may take to help resolve the pain. To better determine the source of your heel pain and the best course of treatment, schedule a comprehensive foot examination with Kentlands Foot and Ankle Center podiatrist, Dr. Jon M. Sherman, at our Montgomery office. To schedule your appointment, please call our office at (301)-825-9697.

Everything You Need to Know About Gout

A condition often seen in our office this time of year is gout. Gout is a condition that affects the lower extremities, and symptoms of gout are often increased with colder temperatures. Our specialists discuss everything you need to know about this condition, including what it is, its risks, treatments, and so much more!

What Is Gout?

Gout is a type of arthritis that affects the lower extremities. Gout usually develops in adulthood and rarely seen in children. Gout usually develops earlier in adult men (between the ages of 30-45) than in adult women (after age 55). Gout can be triggered by certain festive holiday foods that we tend to consume more during this time of the year. These foods can cause uric acid to excessively build in the body and trigger the symptoms of gout.

The Phases of Gout

The three phases of gout are:

1. Gout Flare– This is the initial gout flare that most likely involves a single joint.
2. Intercritical Gout– This is the time between gout flares. When gout is treated, flares will rarely occur more than once within two-year intervals.
3. Tophaceous Gout– This is a condition that develops after suffering from multiple gout flares. This is a condition that describes the accumulation of urate crystal masses within the body.

What Are the Risks of Developing Gout?

As previously mentioned, certain lifestyle factors will increase your risk of developing gout. The most common lifestyle factors are:

1. Certain medications (such as diuretics)
2. Dehydration
3. Consuming large amounts of meat
4. Consuming large number of beverages that contain high fructose corn syrup
5. Consuming excessive amounts of alcohol
6. Being overweight
7. Family history
8. Certain medical conditions
9. Recent injury or surgery in the lower extremities
10. Age and sex

Symptoms of Gout

The most common symptoms of developing gout are:

• Sudden attack of pain in the lower extremities
• Discomfort that does not subside
• Intense joint pain
• Stiffness in the lower extremities
• Signs of limping
• Joints feel hot-to-the-touch
• Inflammation in the lower extremities
• Limited range of motion in the affected area

When To See a Podiatrist

If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at (301)-825-9697 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information. Please note that our office hours are currently Monday, 10am-5:30pm, and Tuesdays and Thursdays, 10am-5pm. For new or current patients who do not want to come into the office, we are also offering Telehealth video visits. To schedule a Telehealth visit, please call our office.

Diabetes Awareness and Education

Did you know that more than 29 million Americans have diabetes? Even more frightening, one in four of those individuals are unaware of their condition.

Diabetes is a complex disease that requires daily self-management – making healthy food choices, staying physically active, monitoring your blood sugar, and taking medications as prescribed. Healthy lifestyle adjustments for individuals with diabetes can also help non-diabetic people transform their lives and increase overall health and wellness while also helping prevent a variety of health conditions later in life!

What is diabetes?

There are three main types of diabetes:

• Type 1 diabetes – This is when your body does not make insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. If you have type 1 diabetes, you need to take insulin every day to live.
• Type 2 diabetes – This is when your body does not make or use insulin well. You might need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes.

Why is diabetes serious?

Diabetes can cause health problems such as heart attack or stroke, eye problems, nerve damage, kidney problems, foot problems, and teeth and gum problems. People with diabetes need to make healthy food choices, stay at a healthy weight, get physical every day, and take their medicines even when they feel good. It is a lot to do. It’s not an easy lifestyle for some, but it’s worth the benefits.

Diabetes and Your Feet

Foot problems most often happen when there is nerve damage, which is most often called neuropathy. This can cause tingling, pain, or weakness in the feet. It can also cause loss of feeling in the foot, so you could possibly injure it and not even know it. Poor blood flow or changes in the shape of your feet or toes may also appear. It is especially important for diabetes patients to take good care of their feet and see their doctor right away if you see any signs of foot problems.

If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at (301-)825-9697 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information. Please note that our office is currently open Monday, 10am-5:30pm, and Tuesdays and Thursdays, 10am-5pm.

What Is a Podiatrist?

Around the world, podiatrists pursue the advancement of the Podiatry field for everyone’s benefit, and, to better serve those who suffer from ankle and foot conditions. Your feet are vital to your everyday life. They permit you to walk 150,000 miles in your lifetime, which is equal to walking around the world six times! Foot issues can be debilitating; therefore, it is important to take care of your feet.

People may wonder why there is a branch of medicine that deals strictly with feet. It’s because foot problems are very common. A few of the most common issues people have with their feet include:

• Bunions
• Athlete’s foot
• Ingrown toenails
• Diabetic neuropathy
• Plantar fasciitis
• Corns
• Heel spurs
• Blisters

Education and Awareness

Our team of experts at Kentlands Foot and Ankle Center strive to elevate awareness about the importance of proper foot health. That is one of the reasons we wanted our patients to be able to access reliable and accessible information that pertains to the lower extremities. If you would like to get involved, you can help spread the word about podiatry and important foot health tips! When you’ve learned more about proper foot health, you can begin spreading the word and educating others. Start here:

• Read up on health conditions related to the feet, including information on keeping your feet healthy.
• Proper daily foot care involves activities like caring for your toenails and wearing the right shoes.
• Learn to maintain good foot health
• Have an in-person conversation or by using social media to discuss podiatry and foot health.

When To See a Podiatrist

Anytime you experience foot or ankle discomfort, changes in the appearance of your feet, abnormal growth(s), or have an underlying medical condition that affects your feet or ability to function. Symptoms are not always obvious and may even continue unnoticed. If you or anyone you know is experiencing one or more symptoms, it is time to see a podiatrist.

Schedule An Appointment

If you are experiencing chronic foot pain or discomfort in your lower extremities, call our Montgomery office at (301-)825-9697 and schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman or visit our website for more information.