Walking backward on a treadmill, also known as retro walking, is a simple yet effective way to strengthen and stretch the feet and lower legs. To perform it safely, turn off the treadmill, hold the rails for balance, and step backward slowly while keeping your posture upright. This exercise helps improve balance, coordination, and flexibility while engaging muscles that are often underused during forward walking. It can also reduce strain on the knees and promote better foot alignment. A podiatrist can assess your gait, provide guidance on safe technique, and recommend exercises to support your foot health. If you have foot pain for any reason, it is suggested that you consult a podiatrist who can treat various foot conditions, and inform you on additional health benefits of enhancing strength and stability by retro walking.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact Peter Siroka, DPM from Connecticut. Our doctor can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctor to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions, please feel free to contact our office located in Stamford, CT . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Hammertoe is a deformity that causes one or more toes to bend downward at the middle joint, resembling a hammer. It often affects the second, third, or fourth toe, and is usually caused by muscle imbalances, wearing tight footwear, trauma, or arthritis. Symptoms include pain, stiffness, and corns or calluses on the top of the toe. You may also experience redness, and difficulty wearing shoes. The affected toe may appear raised at the joint and may feel rigid or flexible depending on severity. Over time, the condition can worsen and lead to permanent deformity or open sores. A podiatrist can evaluate the structure of the toe through a physical exam and imaging tests to confirm the diagnosis. Treatment options vary depending on whether the hammertoe is flexible or rigid, and may include shoe modifications, padding, custom orthotics, or surgical correction, in advanced cases. It is suggested that you schedule an appointment with a podiatrist if you experience persistent toe discomfort or deformity.

Hammertoe

Hammertoes can be a painful condition to live with. For more information, contact Peter Siroka, DPM from Connecticut. Our doctor will answer any of your foot- and ankle-related questions.

Hammertoe is a foot deformity that affects the joints of the second, third, fourth, or fifth toes of your feet. It is a painful foot condition in which these toes curl and arch up, which can often lead to pain when wearing footwear.

Symptoms

• Pain in the affected toes
• Development of corns or calluses due to friction
• Inflammation
• Redness
• Contracture of the toes

Causes

Genetics – People who are genetically predisposed to hammertoe are often more susceptible

Arthritis – Because arthritis affects the joints in your toes, further deformities stemming from arthritis can occur

Trauma – Direct trauma to the toes could potentially lead to hammertoe

Ill-fitting shoes – Undue pressure on the front of the toes from ill-fitting shoes can potentially lead to the development of hammertoe

Treatment

Orthotics – Custom made inserts can be used to help relieve pressure placed on the toes and therefore relieve some of the pain associated with it

Medications – Oral medications such as anti-inflammatories or NSAIDs could be used to treat the pain and inflammation hammertoes causes. Injections of corticosteroids are also sometimes used

Surgery – In more severe cases where the hammertoes have become more rigid, foot surgery is a potential option

If you have any questions, please feel free to contact our office located in Stamford, CT . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Heel fissures, or cracked heels, often occur when the skin on the feet becomes thick, dry, and less elastic. Over time, pressure from standing or walking causes the hardened layers to split, creating painful cracks that can bleed or become infected. Research into the structure of healthy and callused skin shows that excess keratin buildup reduces flexibility and traps moisture unevenly, leading to deeper fissures. Regular exfoliation and hydration help restore softness and prevent further damage. Applying urea-based or lactic acid creams softens thickened skin, while protective heel balms lock in moisture. In severe cases, debridement and professional podiatric care may be necessary to remove excess tissue and promote healing. Consistent foot care and wearing supportive shoes that reduce friction and pressure are key to keeping heels smooth, strong, and comfortable. If you are suffering with painful or chronic heel fissures, it is suggested that you see a podiatrist for expert care.

If the skin on your feet starts to crack, you may want to see a podiatrist to find treatment. If you have any concerns, contact Peter Siroka, DPM from Connecticut. Our doctor can provide the care you need to keep you pain-free and on your feet.

Cracked Heels

It is important to moisturize your cracked heels in order to prevent pain, bleeding, and infection. The reason cracked heels form is because the skin on the foot is too dry to support the immense pressure placed on them. When the foot expands, the dry skin on the foot begins to split.

Ways to Help Heal Them

• Invest in a good foot cream
• Try Using Petroleum Jelly
• Ease up on Soaps
• Drink Plenty of Water

Ways to Prevent Cracked Heels

• Moisturize After Showering
• Skip a Shower
• Keep Shower Water Lukewarm
• Don’t Scrub Your Feet

If you are unsure how to proceed in treating cracked heels, seek guidance from a podiatrist. Your doctor will help you with any questions or information you may need. 

If you have any questions, please feel free to contact our office located in Stamford, CT . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Children’s feet grow and change quickly, and sometimes issues appear that can affect comfort and movement. Flat feet, in-toeing, out-toeing, and toe walking are a few concerns parents may notice. Other common problems include heel pain from activity, ingrown toenails, or warts on the soles of the feet. While many conditions improve as a child grows, some may cause pain, difficulty walking, or poor balance, if left untreated. Because children may not always explain what they feel, parents should watch for signs such as limping, avoiding play, or wearing out shoes unevenly. Supportive shoes, proper nail care, and encouraging healthy activity can help protect young feet. Regular foot checks are also important as part of a child’s overall health. If you notice changes in your child’s feet or walking, it is suggested that you see a podiatrist for evaluation and expert guidance.

Making sure that your children maintain good foot health is very important as they grow. If you have any questions, contact Peter Siroka, DPM of Connecticut. Our doctor can provide the care you need to keep you pain-free and on your feet.

Keeping Children's Feet Healthy

Having healthy feet during childhood can help prevent medical problems later in life, namely in the back and legs. As children grow, their feet require different types of care. Here are some things to consider...

Although babies do not walk yet, it is still very important to take care of their feet.

Avoid putting tight shoes or socks on his or her feet.

Allow the baby to stretch and kick his or her feet to feel comfortable.

As a toddler, kids are now on the move and begin to develop differently. At this age, toddlers are getting a feel for walking, so don’t be alarmed if your toddler is unsteady or ‘walks funny’. 

As your child gets older, it is important to teach them how to take care of their feet.

Show them proper hygiene to prevent infections such as fungus.

Be watchful for any pain or injury.

Have all injuries checked by a doctor as soon as possible.

Comfortable, protective shoes should always be worn, especially at play.

If you have any questions, please feel free to contact our office located in Stamford, CT . We offer the newest diagnostic and treatment technologies for all your foot care needs.