Svetlana Malinsky, DPM, PC, 9801 Greenbelt Road, Ste 210, Lanham, MD (2025)

12/14/2025

FOOT STRETCHES & EXERCISES: Simple Routines for Healthy Feet

Tight feet and weak muscles contribute to many foot problems. Dr. Malinsky recommends these simple stretches and exercises you can do at home.

Healthy feet start with movement.

WHY STRETCHING & EXERCISE MATTER:
• Improves flexibility and range of motion
• Strengthens foot and leg muscles
• Reduces pain and stiffness
• Prevents foot problems
• Improves balance and stability
• Enhances circulation

SIMPLE FOOT STRETCHES (Hold 30 seconds, repeat 3x):

CALF STRETCH:
• Stand facing wall, arms on wall
• Step one leg back, keep heel down
• Lean forward until you feel stretch

TOE STRETCH:
• Sit in chair, cross one leg over other
• Gently pull toes back toward shin

ARCH STRETCH:
• Sit in chair, place foot on other knee
• Gently massage arch of foot
• Use thumb to apply gentle pressure

ANKLE CIRCLES:
• Sit in chair, lift one foot off ground
• Slowly rotate ankle in circles
• 10 circles each direction

FOOT STRENGTHENING EXERCISES:

TOE TAPS:
• Sit in chair, feet flat on floor
• Tap toes while keeping heels down
• 20 taps, rest, repeat 3 times

TOWEL SCRUNCH:
• Place towel on floor
• Curl toes to scrunch towel toward you
• Repeat 10 times

CALF RAISES:
• Stand holding chair for balance
• Rise up on toes, hold 2 seconds
• Lower heels, repeat 15 times

BEST PRACTICES:
• Do stretches and exercises daily
• Perform gently, never force
• Stop if you experience pain
• Warm up before stretching
• Breathe slowly and deeply
• Consistency is key

Dr. Malinsky's expertise means you get exercises tailored to your specific condition.

Strong, flexible feet are healthy feet. Start today.

Call (301) 288-1346 today for personalized foot exercises. Let's keep your feet strong!

12/13/2025

MYTH VS. FACT: Common Foot Care Misconceptions Debunked

There's a lot of misinformation about foot care. Dr. Malinsky is here to set the record straight with evidence-based facts.

Let's separate fact from fiction.

MYTH #1: "Cracking your knuckles causes arthritis"
FACT: Cracking does NOT cause arthritis. However, repeatedly cracking your toes can damage ligaments, so avoid it.

MYTH #2: "You should break in new shoes"
FACT: Good shoes are comfortable from day one. If they hurt, they're wrong. Breaking in shoes causes blisters and problems.

MYTH #3: "Going barefoot is good for feet"
FACT: Barefoot walking exposes feet to injury and infection. Always wear appropriate footwear for protection and support.

MYTH #4: "Tight shoes won't hurt if you adjust"
FACT: Tight shoes cause bunions, hammertoes, and corns. They restrict blood flow and increase infection risk.

MYTH #5: "Foot pain is part of aging"
FACT: Foot pain is NOT normal at any age. Pain signals something needs attention. Effective treatment is available.

MYTH #6: "Only see a podiatrist when you have pain"
FACT: Regular exams prevent problems before they start. Early detection allows for better outcomes.

MYTH #7: "All foot pain requires surgery"
FACT: Most problems respond to conservative treatment. Surgery is only needed when conservative care fails.

MYTH #8: "Nail fungus goes away on its own"
FACT: Fungal infections worsen without treatment and spread. Professional treatment is effective and necessary.

Dr. Malinsky's expertise means you get accurate, evidence-based information about your foot health.

Don't believe everything you hear. Get the facts from an expert.

Call (301) 288-1346 today for accurate foot care information. Let's protect your feet with facts!

12/12/2025

FALL PREVENTION FOR SENIORS: Protect Your Independence

Falls are a leading cause of injury for seniors, but many falls are preventable. Dr. Malinsky specializes in helping seniors maintain balance, strength, and confidence in their daily lives.

Your independence matters. Let's keep you safe.

WHY SENIORS ARE AT RISK FOR FALLS:
• Balance changes with age
• Muscle weakness in feet and legs
• Vision changes
• Medication side effects
• Foot problems (pain, numbness, deformities)
• Poor footwear choices
• Home hazards
• Reduced proprioception (body awareness)

FOOT PROBLEMS THAT INCREASE FALL RISK:
• Neuropathy (reduced sensation)
• Arthritis (joint pain and stiffness)
• Bunions and toe deformities
• Heel pain and plantar fasciitis
• Fungal infections
• Calluses and corns
• Improper footwear

FALL PREVENTION STRATEGIES:

FOOT HEALTH:
✓ Get regular foot exams
✓ Treat foot pain and problems
✓ Wear supportive, proper footwear
✓ Keep toenails trimmed
✓ Maintain good foot hygiene

STRENGTH & BALANCE:
✓ Do balance exercises daily
✓ Strengthen feet and legs
✓ Practice tai chi or yoga
✓ Stay active and mobile
✓ Work with physical therapist

HOME SAFETY:
✓ Remove tripping hazards
✓ Install grab bars
✓ Improve lighting
✓ Use non-slip mats
✓ Keep frequently used items accessible

MEDICAL CARE:
✓ Regular eye exams
✓ Review medications with doctor
✓ Manage chronic conditions
✓ Get professional foot care
✓ Address balance problems

FOOTWEAR:
✓ Wear supportive shoes always
✓ Avoid flip-flops and sandals
✓ Choose non-slip soles
✓ Ensure proper fit
✓ Replace worn-out shoes

Dr. Malinsky's expertise in senior foot care means you get personalized strategies to maintain balance and prevent falls.

Your independence is worth protecting. Let's work together.

Call (301) 288-1346 today for your fall prevention consultation. Let's keep you safe and active!

12/11/2025

Rediscover comfort. Walk confidently. Live pain-free today.

Imagine waking up and stepping out of bed without that familiar ache. For many, it feels out of reach. But at Malinsky Foot & Ankle Clinic, we’ve seen countless patients—like the lovely woman in our photo—find relief and regain their independence.

From your first visit, we listen to your story and tailor every step of your care. Personalized treatment, innovative solutions, and genuine support are at the heart of what we do.

Ready to see how life can feel with expert, respectful foot care? Call (301) 288-1346 to schedule your consultation. Your journey to comfort starts here. 👣

Warm regards,
Dr. Malinsky

12/10/2025

SHOE SHOPPING 101: How to Find Shoes That Actually Support Your Feet

Not all shoes are created equal. Dr. Malinsky has treated thousands of patients whose foot problems were made worse by improper footwear. Here's how to choose shoes that support your feet and keep you comfortable all day.

The right shoes make all the difference.

WHAT TO LOOK FOR IN SUPPORTIVE SHOES:

ARCH SUPPORT:
✓ Firm arch support (not flat)
✓ Support that matches your arch type
✓ Custom orthotics if needed
✓ Avoid completely flat shoes

HEEL SUPPORT:
✓ Firm heel counter (back of shoe)
✓ Heel height 1-2 inches (not flat, not high)
✓ Cushioning in heel area
✓ Prevents heel slippage

CUSHIONING:
✓ Adequate cushioning throughout
✓ Extra cushioning in ball of foot
✓ Shock absorption for impact
✓ Not too soft or too firm

FIT & COMFORT:
✓ Half-inch space between longest toe and shoe end
✓ Snug fit around heel
✓ Wide enough for natural foot shape
✓ No pinching or rubbing
✓ Comfortable from day one

MATERIALS:
✓ Breathable materials (leather, mesh)
✓ Flexible sole (not rigid)
✓ Moisture-wicking lining
✓ Durable construction

SHOE TYPES TO AVOID:
✗ Completely flat shoes
✗ High heels (over 2 inches)
✗ Flip-flops and sandals
✗ Shoes with no arch support
✗ Overly tight or loose shoes
✗ Worn-out shoes

SHOPPING TIPS:
• Shop in afternoon (feet swell during day)
• Wear socks you'll normally wear
• Walk around the store
• Try both shoes
• Don't assume your size never changes
• Replace shoes every 6-12 months

Dr. Malinsky's expertise in foot biomechanics means you get guidance on shoes that work for YOUR specific feet.

Your feet carry you through life. Choose shoes that support them.

Call (301) 288-1346 today for shoe recommendations. Let's find the perfect fit for your feet!

12/09/2025

DAILY DIABETIC FOOT CARE CHECKLIST

If you have diabetes, daily foot care is non-negotiable. Dr. Malinsky has created this simple checklist to help you protect your feet and prevent serious complications.

Your feet deserve daily attention.

MORNING ROUTINE:
☑ Inspect feet for cuts, blisters, or sores
☑ Check between toes carefully
☑ Look at soles of feet with mirror
☑ Check for redness or swelling
☑ Feel for temperature changes
☑ Wash feet with warm (not hot) water

DAILY CARE:
☑ Dry feet completely, especially between toes
☑ Apply moisturizer to heels and soles (not between toes)
☑ Wear clean, dry socks
☑ Wear supportive, comfortable shoes
☑ Avoid walking barefoot
☑ Check feet again before bed

NAIL CARE:
☑ Don't cut too short
☑ File edges smooth
☑ Avoid cutting into corners
☑ See professional if nails are thick or hard

WARNING SIGNS – CALL US IMMEDIATELY:
• Any cuts, sores, or blisters
• Redness or swelling
• Warmth or heat in foot
• Drainage or pus
• Foul odor
• Numbness or tingling
• Color changes

Dr. Malinsky's expertise in diabetic foot care means you get guidance that prevents complications and keeps your feet healthy.

Don't skip daily foot care. Prevention saves lives.

Call (301) 288-1346 today for your diabetic foot care plan. Let's keep your feet healthy!

12/09/2025

Don’t let your HSA or FSA dollars go unused—invest in your comfort, mobility, and long-term wellness before the year ends! At Svetlana Malinsky, DPM PC, we offer custom functional orthotics tailored to your unique needs, helping you step confidently into the new year. Our compassionate, expert team is here to guide you every step of the way. Book your orthotic consultation today and make the most of your benefits while supporting healthy, active living!

12/08/2025

Ready for Your Comeback?

It’s frustrating to watch others enjoy the activities you love while you sit on the sidelines. Maybe you’ve tried to push through, but pain keeps winning.

With your HSA/FSA benefits expiring soon, this is the moment to make your comeback. You don’t have to keep saying “maybe later.”

Picture yourself back in the game, running, jumping, and laughing without hesitation. Relief—and a fresh start—are closer than you think.

Call 301-288-1346 to schedule and take the first step toward your return.

12/08/2025

Why Wait for Pain to Get Worse?

If you’re like many people, you push through discomfort, hoping it will fade. But waiting often means missing out—on adventures, workouts, and moments that matter.

Your HSA/FSA funds are a tool to help you reclaim your active life before the year ends. You don’t have to accept pain as your new normal.

Imagine starting 2026 feeling strong, confident, and ready for anything. You have options—and now is the time to use them.

Call 301-288-1346 to schedule your appointment today and rediscover what you’re capable of.

12/08/2025

One Call Changed Mark’s Entire Winter

Mark always looked forward to winter soccer with friends, but heel pain kept him on the sidelines. He knew there were solutions, but kept putting off care—until he realized his HSA funds were about to expire.

After making the call, Mark discovered how much better life could be. He was back on the field, pain-free, making memories instead of missing them.

If you’re tired of sitting out, now’s your chance to take action. Picture yourself back in the game, doing what you love with energy and confidence.

Don’t let another opportunity pass you by. Call 301-288-1346 to schedule your appointment and get back to what matters.

12/08/2025

Are You Leaving Money on the Table?

You work hard and deserve to enjoy every run, every game, and every walk with family—without your feet holding you back.

Many people don’t realize their HSA/FSA funds can be used for treatments that help them stay active and pain-free. But these funds expire soon, and every year, someone wishes they’d acted before missing out on another season.

If you’re tired of pain slowing you down, imagine what it would feel like to move with confidence again, ready to say yes to every opportunity.

Call us at 301-288-1346 to schedule your appointment and take the first step toward a more active, pain-free life.

12/08/2025

SUCCESS STORY: From Heel Pain to Pain-Free Living

Meet one of our wonderful patients who came to us with chronic heel pain that was affecting every aspect of her life. After just a few weeks of personalized treatment with Dr. Malinsky, she's back to doing what she loves – walking, gardening, and spending time with her grandchildren.

"I couldn't believe how quickly I felt better. Dr. Malinsky listened to me and created a treatment plan that actually worked." – Patient Testimonial

WHAT CHANGED HER LIFE:
• Personalized diagnosis and treatment plan
• Custom orthotics designed for her specific needs
• Targeted stretching and strengthening exercises
• Professional guidance every step of the way
• Compassionate, patient-centered care

This is what Dr. Malinsky does best – she takes the time to understand your pain, creates a personalized plan, and guides you back to the life you love.

Your heel pain doesn't have to be permanent. Effective treatment is available.

Call (301) 288-1346 today to schedule your consultation. Let's get you back to pain-free living!

Svetlana Malinsky, DPM, PC

12/14/2025

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