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The Orthopedic Clinic Association (TOCA) Foot & Ankle Conditioning Program

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible

Beast - Scap Stability Drill | Premier Fitness Systems

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Protecting Yourself from Dehydration in the Hot Summer Months

The heat is on “high” in Arizona! Staying hydrated in the Arizona climate is definitely a challenge but most importantly a necessity. With Valley temperatures in triple digits, it’s important to stay hydrated. How much water do you need to drink during the summer in Phoenix?

Dr. Cummings and Vito Berlingeri Talk Golf, Injuries and Recovery

Associated with TOCA since 2001, Dr. Cummings estimates that up to 40% of the patients he sees play golf, including numerous PGA Tour professionals. No matter the skill level, he encourages all golfers to take injury prevention measures, especially keeping your core strong.

Men’s Summer Health & Common Sports Injuries

The summer is a great time to build up your fitness program, enjoy fresh fruits and vegetables, take a vacation, and have fun. It’s also a time to pay attention to your health and safety. Below are tips to help you stay safe and healthy this summer and all year long.