The Benefits of Stretching Your Feet

Our feet do so much for us, but unfortunately, they’re often overlooked when it comes to physical health and self-care. Taking care of your feet, ankles, and toes can go such a long way. One of the best ways you can do so is by stretching your feet daily. Not only will it help with injury prevention, but it can ease any foot pain you experience and appropriately prepare you for your next workout. Let’s take a closer look!

Keep Your Feet Healthy

The average person walks 150,000 miles in their lifetime. At that rate, your feet are likely to go through some wear and tear as you age. Injuries happen, whether you take precautions or not, especially if you’re athletic. Stretching can not only help you avoid certain overuse injuries but reduce the possibility of developing conditions like plantar fasciitis and Achilles tendonitis. It also helps improve…

  • Blood circulation in your legs. This can go a long way if you have diabetes!
  • Posture
  • Muscle strength
  • Balance
  • Foot pain due to conditions like arthritis, flat foot, and heel pain

Tips and Tricks

As with anything, there’s a right and a wrong way to stretch your feet. To ensure you stay safe during your exercise and get the maximum amount of benefits, keep these tips in mind:

  • If your feet start to hurt, stop your exercise immediately
  • Focus on sore spots.
  • Start slow and easy.
  • Take your time! There’s no rush.
  • Make sure you’re stretching for at least 30 seconds at a time.
  • Repeat on both feet.

Board-certified podiatrist Dr. Naghmeh Lilly Khavari is committed to helping her clients in Carrollton, TX. She offers a wide variety of treatments from ingrown toenails to advanced surgical solutions. Contact Carrollton Foot Center’s office at 469-998-3668 to schedule an appointment today!

Eat Better AND Move More

When you think about National Nutrition Month, you may only consider which foods make it onto your plate. While it’s important to focus on adding more fruits and vegetables to your diet, one more thing plays a significant role in your nutrition: physical activity. Yes, eating well has tremendous benefits. Physical activity does, too! This month, as you introduce more healthy choices to the table, consider how helpful it is to also set aside time to exercise. 


Dr. Naghmeh Lilly Khavari of the Carrollton Foot Center knows that foot and ankle issues can sometimes be the reason for holding patients back from their favorite activities. Schedule an appointment today. ­Together, we can create a treatment plan to get you moving again. Here are three fun ways to make changes to your plate — and your physical activity plans. 


Sit less

It’s not surprising, but we are sitting down more. With the transition to a new work-from-home season, the home became our office. We sat in our chairs doing video calls, sending emails, and doing our best. Unfortunately, our jobs may have kept us in our seats longer. You may have walked to the printer more or connected with co-workers in a common space in the office. We understand that things have changed. It’s okay to make another change.


Brighten your plate

Aren’t fruits and vegetables so bright and beautiful? They certainly add more color to your plate. If you’re thinking of fun ways to create a healthful plate, start by choosing your favorite color. Is it blue, green, or yellow? It’s your choice. Then, seek out fruits and veggies that you can begin to add to your diet. You may also discover something new. 


Learn the lingo

If looking at the Nutrition Facts label is intimidating, you’re not alone. This month, check out the available resources to help you learn some common terms. Get the breakdown on cholesterol, sodium, added sugars, fiber, and more. Feel empowered when shopping or even exploring a menu at your favorite restaurant. We’re here to help, and we’re happy to connect you with other community resources. 


When is the best time to start making changes? We hope the tips above are easy to start. Here’s a quick recap:

  1. Set a timer in your day to take a walk,
  2. Seek out fruits and vegetables of your favorite color,
  3. Learn more about nutrition.

Have fun being healthy! Now.

Our board-certified podiatrist, Dr. Naghmeh Lilly Khavari, is here to help. She treats various conditions such as bunionscornscallusesdiabetic foot conditionsingrown toenailsplantar fasciitis, and more. We also offer advanced surgical solutions. Our team provides excellent service to patients in Denton, Dallas, and Collins counties. Contact our office at (469) 998-3668 for your foot and ankle solutions. Our office is at 4221 Medical Parkway, STE 450, in Carrollton, TX.

Stay Active To Lower Risk of Heart Disease

Did you know that increasing your physical activity is one of the top ways to reduce your risk for heart disease? February is American Heart Month, and Dr. Naghmeh Lilly Khavari of the Carrollton Foot Center knows foot pain is one of the many reasons patients may be holding back from a consistent exercise routine. If you have foot or ankle pain, schedule an appointment today. There are also connections between foot health and heart health.    

What are the benefits of physical activity?

According to the National Heart, Lung, and Blood Institute, regular physical activity reduces the risk of developing common heart disease risk factors.

Here’s how exercise can help:

  • Aid in loss of excess weight
  • Manage stress and improve mental health
  • Lower risk for conditions such as Type 2 diabetes, high blood pressure, and more

Are there different types of physical activity?

Yes, here are a few categories with examples:
  • Aerobic activities
    Running, swimming, and walking
  • Muscle-strengthening activities
    Lifting weights and climbing stairs
  • Bone-strengthening activities
    Jumping rope and lifting weights
  • Stretching
    Doing side stretches and yoga

How can foot pain impact physical activity?
We encourage patients to put their exercise routine on pause if they experience foot or ankle pain. Instead, we recommend that they schedule an appointment with their podiatrist. Here are common foot pain causes:

How can I prevent foot pain?

  • Schedule an appointment with a podiatrist before you begin a new workout
  • Wear the proper footwear, including supports like orthotics
  • Stay hydrated and stretch before and after each workout
  • Ease into physical activity and allow recovery time

We’re here to care for your feet and ankles while you meet your health and wellness goals. At Carrollton Foot Center, our board-certified podiatrist, Dr. Naghmeh Lilly Khavari, treats a various conditions such as bunions, corns, calluses, diabetic foot conditions, ingrown toenails, plantar fasciitis, and more. We also offer advanced surgical solutions. Our team provides excellent service to patients in Denton, Dallas, and Collins Counties. Contact our office at (469) 998-3668 for your foot and ankle solutions. Our office is at 4221 Medical Parkway, STE 450, in Carrollton, TX.

What’s On Your Plate?

Before you take that next bite, think twice. During March, we want to bring awareness to nutrition and how a healthy diet and exercise routine can reduce your chances of foot and ankle complications. Dr. Lilly Khavari of Carrollton Foot Center, PLLC, wants to share three conditions that are greatly impacted by your food choices and ways you can make lifestyle changes. March is National Nutrition Month, which focuses on what you eat and how you choose to move while exercising.


There are many forms of arthritis, and osteoarthritis is among the most common. There is also a form known as gout. When the amount of uric acid increases in the body, the result is intense pain along with redness and inflammation in the big toe joint. This condition is painful, and certain foods can become a trigger. These foods include red meat, certain types of alcohol, seafood, and sugary foods like juices or candy. Gout can be treated with anti-inflammatory medications.


We describe this condition as a diabetic foot. This keeps in mind all of the foot issues that may come along as people are diagnosed with diabetes. When glucose levels become too high, there are serious complications. Damage to the nervous system and poor circulation are a few examples. Other complications include peripheral neuropathy, slow-healing wounds that develop into ulcers, and more.

Plantar fasciitis

Simply, plantar fasciitis is heel pain. It is one of the most common conditions and impacts a variety of patients. The pain and discomfort occur because the tissue that connects the heel bones to the toes becomes inflamed. Weight gain is one change that can cause this tissue to become inflamed, so we encourage patients to maintain a healthy diet and remain active.

Schedule an appointment today by calling (469) 998-3668. We are located at 4221 Medical Parkway, #450, Carrollton, TX 75010. Dr. Lilly Khavari of Carrollton Foot Center, PLLC, is a board-certified foot and ankle specialist, and the office serves patients from Denton, Dallas, and Collin counties. She focuses on pediatric and diabetic foot care, sports injuries, and more.



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