How Do You Balance Exercise in a Busy Life?

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Are you being pulled every which way these days and find that exercise often falls to the bottom of the to-do list, or doesn’t even make it at all? The benefits of exercise are many: lowers blood pressure and cholesterol, keeps your heart healthy and your bones strong, keeps weight steady and relieves stress. So, what can you do when your life is busy? If your life is full with things that can’t necessarily be done away with, keep reading for some tips to get maximum benefit out of short workout windows.

Forget the idea that you need to be in the gym every day for a couple of hours. This just isn’t necessary and for most people, not even possible. Modify the way you workout and go for a maximum intensity session of circuit or interval training. Work on your upper and lower body in the same workout and reduce rest periods to cut down on the time. A trainer at a reputable gym can help you create a circuit to target all muscle groups, burn calories and give a good cardiovascular workout. You can build strength by adding weights as you progress and work up to completing the circuit two to four times. Write up a weekly schedule and create a time slot for a quick but effective workout 3-5 times a week.

Another common pitfall for busy people is bad eating habits. This isn’t going to help your exercise efforts so take the time to plan ahead. Pack your meals the night before so you aren’t tempted to stop for fast food. If you are busy, then you also need your sleep so make adjustments if you are lagging behind because of lack of sleep.

It is not always easy to manage a busy life but small adjustments will have a big pay off and staying healthy and fit will enable you to keep up. Make sure to call foot specialist, Dr. Tina Boucher if you have any concerns about your foot health or if foot pain is interrupting your ability to keep up with your life. Call our Meriden, CT podiatric office at (203) 238-3668 or visit us at www.centralctfootcare.com.

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How Should You Start Cycling?

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Did you know that being an average daily cyclist allows you to have the fitness level of someone 10 years younger than you? That should give you a great reason to hop on two wheels! It goes without saying that it is important to stay fit and healthy for many reasons. Cycling is a great choice because anyone at any age can do it, there is minimal investment for equipment and it can be done indoors or in the great outdoors.

I would love to get into cycling, but where do I start?

Dr. Tina Boucher, foot specialist in Meriden, CT treats athletes of all types on a regular basis. Being well prepared in any sport is the best way to avoid injury. The first place to start is to find a bicycle that fits your body and the type of cycling you want to do. Go to a reputable sporting goods store where a professional can assess the tilt of your seat, the height of the handle bars and how far you have to reach over to reach them.

Getting a true workout on a bicycle will be about getting into a steady rhythm. A consistent pattern of pedaling and coasting is not going to set you up for success. Look for long stretches of road or trail where you don’t have to keep stopping along the way. It will also be helpful to track your revolutions per minute. The standard is 80-90 and staying within that zone will give you a great cardiovascular workout without putting too much stress on your joints.

Start slowly and allow your muscles time to adjust to the new form of movement you are putting on them. Aim for easy 30-45 minute ride and work your way up. If at any point, you are have consistent pain that does not go away or recurs, stop and call our office. Dr. Boucher can diagnose any potential injury or problems to be aware of. You can make an appointment by calling our podiatric office at (203) 238-3668 or visit us at www.centralctfootcare.com.

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Benefits of Cycling & How to Protect Your Feet!

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What are the benefits of cycling?

From the start, when cycling was first invented in the early 1900s, it has been a sport embraced by all ages. More than 100 million Americans enjoy cycling and are reaping the benefits. It doesn’t matter if you are biking to work, running errands or joining a road race, hopping on a bike is good for your body!

As far as burned calories go, cycling at a moderate to fast pace for 30 minutes can help you burn up to 300 calories. Biking is a great cardiovascular exercise that also helps strengthen your muscles. It is also a lower-impact form of exercise, which spares joints some of the stress that other types of exercise can put on your body. 

Dr. Tina Boucher, foot specialist in Meriden, CT is all about helping her active patients protect their feet. Some of the common cycling injuries she treats are: shin splints, Achilles tendonitis, sesamoiditis and foot numbness and pain. Over activity, lack of proper body alignment and poor footwear can each cause injury.

Your feet are transferring energy to the pedals in every push making proper shoes essential, even for a casual stroll through your neighborhood. If you are going to do more serious cycling, your shoes should have a stiff sole and fit snugly around your heel and the bridge of your foot. Look for ventilated uppers and avoid any shoes with loose straps or laces that could be hazardous. Also, bring your socks with you when you go to try on shoes to ensure you get the right fit.

If your feet are in pain at every turn of the pedal, take a break and come in and see Dr. Boucher. She can evaluate the cause of your foot pain and provide the right course of treatment. You can make an appointment at our podiatric office by calling (203) 238-3668 or visit us at www.centralctfootcare.com.

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Ollier’s Disease

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What is Ollier’s disease?

Ollier’s disease has to do with enchondromas in the body. An enchondroma is basically a benign tumor of cartilage. These types of tumors commonly develop in the small bones of your hands and toes and the long bones in your feet called the metatarsals. It is often an injury or type of trauma to the toe that causes the formation of the irregularity of the bone. Appearing as a small bony mass, the irregularities can cause disfigurement and limit mobility depending on the size, number and location of the enchondromas.

When multiple enchondromas are present, a person is considered to have Ollier’s disease. It is a fairly rare condition, estimated to affect 1/100,000 people. It typically manifests in the first 10 years of a patient’s life and is not thought to be hereditary.

When there are several tumors, it is very important to be watching them closely as around 30% of people with this condition will develop malignancies of the tumors that are present. There are situations where the tumors can be aggressive and destroy surrounding bone tissue. This would require surgical intervention to remove the tumors.

For most people with Ollier’s disease, the enchondromas do not need any particular treatment. The condition often does not cause any painful symptoms or inhibit regular activity. With the possibility of the situations mentioned above though, regular monitoring and treatment is important as any noticed change will need to have the appropriate treatment as soon as possible.

If you are noticing any abnormal bone development or abnormalities with your foot, make an appointment to see Dr. Tina Boucher. As a foot and ankle specialist, she can provide a thorough evaluation and identify the cause and possible treatment options. Call our podiatric office in Meriden, CT today at (203) 238-3668 or visit www.centralctfootcare.com.

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Feet on Fire

Are you being bothered by painful, burning feet?

Whether it is mild or severe, dealing with hot, painful feet can be frustrating. Burning feet can interrupt your daily activities, the ability to participate in sports or exercise, make wearing certain shoes difficult and hinder a good night of sleep.

Dr. Tina Boucher, foot specialist in Meriden, CT sees this condition regularly at her podiatric office. Patients often come in complaining of a burning sensation, numbness or a pins and needles feeling in their feet. If you have burning feet, it is really important to come in and have it checked out due to the fact that there are several reasons for why it is happening. It could be as simple as your feet are just tired but there may be an underlying cause that is serious and needs prompt intervention.

Some of the common causes for burning feet include:

• Diabetic neuropathy (nerve damage in the feet)

• Athlete’s foot

• Alcoholism

• Hypothyroidism

• Vitamin deficiency anemia

• Chronic kidney failure

• Charcot-Marie-Tooth disease

• HIV/AIDS

• Tarsal tunnel syndrome

If you are dealing with burning feet today, you can try and elevate your feet or bathe your feet in cool water to see if symptoms are alleviated. Changing to a more comfortable pair of shoes may also help. If the burning came on suddenly, it developed and has continued despite home care measures or is becoming more intense and painful, it is time to seek help.

Contact Dr. Boucher for a full evaluation. She can pinpoint the cause of your burning feet and find a treatment plan tailored to your needs. Call our podiatric office at (203) 238-3668 or visit www.centralctfootcare.com.

Finding a Great Pair of Ice Skates

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Whether you are hitting the ice for leisure, exercise or competition, a great pair of skates that fit you well is important. Having the right skates will make it easier to learn, keep you more stable and lessen the chance of injury.

Dr. Tina Boucher, foot specialist in Meriden, CT treats athletes and sports enthusiasts on a regular basis. Your feet play the most important role in any activity you do and keeping them safe and healthy will keep you staying active.

Here are a few tips to follow when trying to find the right pair of ice skates:

• First of all, visit a reputable store with employees who know how to fit ice skates. They can help you find a pair appropriate to your level and answer any questions you may have.

• Look for skates made of good quality leather, as they will provide the most support. A more expensive pair will also provide a higher quality of boot and blade.

• If you are just going to skate, stay away from hockey or speed skates unless you plan on learning those sports.

• Avoid wearing bulky, thick socks as it can affect finding the proper fit.

• Keep in mind that skates often run a half-size smaller than shoes. Skates should fit snugly but you should be able to wiggle your toes.

• Lace them up in the store properly to get a true feel for how they fit. When you flex your foot forward, you should be able to fit two fingers into the back of the boot.

If you are dreaming of gliding and spinning on the ice but are sidelined with foot pain, let us help you. Make an appointment with Dr. Boucher today for expert advice, diagnosis and treatment. You can call our podiatric office at (203) 238-3668 or find more information at www.centralctfootcare.com.

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Why Everyone Should Try Ice Skating

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Ice skating is an excellent source of exercise and is fun! It may take a bit of practice but it provides some real health benefits and is an activity for all ages. In the 1600s, the Dutch used ice skating as a means of transportation to get from village to village. Now that would be a way to get around!

What are some benefits of ice skating?

• It is a low-impact form of exercise and easier on your joints than running

• It can help improve your balance

• It is a great cardiovascular workout and helps build endurance

• It is a great calorie burning exercise – A 150 lb person could burn up to 600 calories in an hour!

• It helps build muscles in your arms, abdomen, legs, glutes and lower back

Are avoiding trying ice skating for fear of falling on the ice? That is a valid concern which is why, if you are a beginner, you should take the time for a few lessons. A coach will be able to instruct you on the proper way to fall and how to get back up. You will also be taught the proper way to glide and how to stop efficiently so falling will be less of a concern.

Something else to remember is that skates often come a bit smaller than your regular shoes. Take the time to find a pair that fit your foot right and have an employee tie the laces properly so that your feet and ankles are supported properly.

If you would like to try ice skating but are concerned about your foot health, make an appointment with foot specialist, Dr. Tina Boucher. She can evaluate your feet, diagnose any current problems or identify areas of concern. Call our podiatric office in Meriden, CT at (203) 238-3668 or visit www.centralctfootcare.com.

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