Category Archives: Exercise Ideas

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Tips for Winter Runners: Keeping Your Body Safe While Running in Cold Weather

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Don’t let the colder weather slow you down! Learn how to keep up your running routine during the winter months without sacrificing your health or putting your body at increased risk of injury.


Tips for Winter Runners:50204878_l

  1. Dress Appropriately: Your clothing is your first defense against the winter weather. Be sure you’re dressing appropriately for the current weather, while also being prepared for any unexpected changes in temperature or precipitation by layering before you head out the door. When considering what to layer, you will want a piece that keeps moisture out, one that insulates, and one that protects your body against the winds.
  2. Pay Attention to Your Extremities: The majority of your body heat is lost through your hands, head, and feet. Pay special care to how you are protecting these parts. Wear a warm hat that works well with running and invest in thick gloves and hand warming pads. Protect your feet by investing in a quality pair of wool socks. These are thin enough to work with your running shoes but offer exceptional warmth.
  3. Choose Smart Routes: To avoid taking a dangerous fall, choose your running route with care. Run into the wind at the beginning of your run and with the wind at your back as you head home. Running against the wind places increased stress on your body and doing so at the end of your run leaves you open to injury. Choose paths that are well lit to avoid slipping on ice, snow or other debris that may be lining your path. Always wear reflective gear when running on the streets at night!
  4. Shoe Shop Smartly: The easiest way to prevent a running injury, during the winter or the summer, is to invest in the right shoe. Visit a specialty shop in your area and ask the staff for help choosing a pair of winter running sneakers that are warm, offer the proper amount of support structures, and are designed to hold up well against the elements. Taking off on the wrong shoe is asking for injury.
  5. Don’t Skip the Warm-Up: Warming your muscles up before heading out on a run is important during every season, but it is even more crucial during the colder weather. A proper warm up routine gives your muscles the chance to work out any stiffness and transition into the amount of physical exertion that is being asked of them. This will ensure a safe run all winter long.


If you do suffer an injury during a winter run, call us today to request an appointment with our team of Foot and Ankle specialists. We will get you back on the track in record time!

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Four Easy Exercises to Try at The Pool

The pool isn’t just a great place to cool off– it’s an opportunity to strengthen your legs and ankles in an environment that’s especially kind to joints. So jump in, and try these easy, gentle exercises.

Leg Swings: Stand in chest deep water with your left side facing the edge of the pool, holding onto the wall for support. Raise your right leg as high as you can comfortably without bending your knee, and hold it there for five seconds before swinging back into place. Start with 10-30 reps–whatever works with your fitness level– then switch sides and repeat with the other leg.

Aqua Jogging: This is a cardio exercise that helps strengthen your legs, like more traditional jogging. The water both offers gentle resistance and takes the pressure off your joints and points. It’s easy as it sounds– just jog slowly in chest high water! Check out this video for proper technique.

Lunges: You may have bad memories of these from gym class, but don’t worry! We promise they’re more pleasant in the pool, and will help strengthen your thighs. You can see the proper technique here.

Bicycle Kicks: Lean with your back against the pool edge and pedal your legs as if your are pedalling a bike. This is a nice alternative to lounging, especially if you get bored quickly just drifting around. Plus, it can offer cardio benefits.

Just remember: it’s a good idea to consult your physician or specialist before embarking on any new exercise program to make sure it’s a good fit for your body. This is especially true if you are recovering from an injury.

Twenty-six joints make up the foot and ankle, making this one of the most interesting structures in the entire body--and also, one of the most vulnerable. Injuries and pain in the foot and joint area can be debilitating, even immobilizing. Our experts are here to help you find your footing, and identify a course of treatment that will allow you to hit the ground running.