Daily Stretches To Prevent Plantar Fasciitis
Daily Stretches To Prevent Plantar Fasciitis
If you’re waking up with a stabbing pain in the heel of your foot with your first steps, you could be among the more than 2 million Americans with plantar fasciitis. There are many times in which discomfort from plantar fasciitis occurs, especially during long periods of walking, standing or running. Sometimes, even wearing the wrong kind of shoes can irritate your plantar fascia.
So, what is plantar fasciitis?
Plantar fasciitis is an inflammation of the thick piece of tissue that runs under your foot. This tissue, called the plantar fascia, can become inflamed if you have high or low arches, are wearing the wrong shoes for you, or from injury or overuse. Over time, continuing physical activities, like running and dancing, or constant standing and movement can lead to plantar fasciitis. This inflammation is one of the most common orthopedic foot complaints that can also lead to chronic plantar fasciitis. Prevention through stretching and proper shoe gear is important to keep up your everyday activities without pain.
How do I prevent plantar fasciitis?
Everyone should take measures to proactively prevent plantar fasciitis, and the easiest way to do this is to stretch daily. When paired with the right footwear, these five stretches can aid in prevention of plantar fasciitis.
- Toe Stretch: With your heel on the floor, use your hand to pull your big toe toward your calf. Hold this for 15-30 seconds, repeating two to four times.
- Calf Stretch: Stand facing a wall, with your hands eye level on the wall. Position one leg in front of the other, about a step apart, and bend the knee of the foot in front. You should feel a stretch in your calf on the back leg — hold this stretch for 15-30 seconds and repeat two to four times daily.
- Towel Stretch: Sitting on the floor, place a rolled-up towel under the ball of your foot, holding on to the ends. Gently pull on the ends of the towel while keeping your knee straight. Repeat this stretch for 15-30 seconds and repeat two to four times daily.
- Toe Curls with Towel: With a small towel on the floor, use your toes to curl the towel toward you. Repeat 10 times, two to four times daily.
- Ice Bottle Massage: Place a frozen can or bottle on the floor, rolling it with the arch of your foot for 10-15 minutes, two to four times daily.
Let us restore your balance.
If you notice the discomfort in your heels persisting, our trusted team of podiatrists at Balance Foot & Ankle can work with you to alleviate the pain by customizing a treatment plan to your lifestyle. Schedule your appointment today!
How To Ease Bunions Without Surgery
How To Ease Bunions Without Surgery
Bunions are bony bumps that develop on the joint of the big toe. Because they progress slowly over time, bunions may only cause occasional or mild discomfort initially. As they progress, they can begin to affect your daily routine, making it challenging to do normal tasks. The pain is usually made worse by pressure from footwear and can cause stiffness in your big toe. In more advanced cases, bunions can even cause your big toe to cross over the second toe.
Bunions may be caused by faulty mechanics, inflammatory conditions, structural deformities, trauma or genetics. Poorly fitted shoes can cause progression of bunions or exacerbation of symptoms.
How do I ease bunion pain?
While bunions cannot be reversed, there are many ways to ease bunion pain and slow the progression. You can try these easy 5 at-home remedies to ease bunion pain:
- Protect the bunion bump with moleskin or gel-filled pads when wearing shoes. This will alleviate the pressure on the joint and lessen the pain.
- Custom foot orthotics, especially those recommended by your podiatrist, paired with well-fitting shoes will allow your feet to rest comfortably and will make a day on your feet much easier.
- If you’ve just spent the day on your feet, ice, rest and elevation can relieve pain and inflammation. Alternatively, you can treat yourself to an Epsom salt soak after a long day on your feet.
- Over the counter anti-inflammatory medications, like ibuprofen, can reduce the inflammation in the affected joints.
- Finding shoes with a wide and tall toebox can relieve bunion pain— your podiatrist will be able to help you find the best pair of shoes for you.
Let us restore your balance.
If all else fails, our trusted team of board-certified podiatrists at Balance Foot & Ankle can work with you to find the right treatment for you and your lifestyle.
Schedule your appointment today!
Video: Bunions
Video: Bunions
Bunions are bony bumps that develop on the joint of the big toe. Because they progress slowly over time, bunions may only cause occasional or mild discomfort initially. As they progress, they can begin to affect your daily routine, making it challenging to do normal tasks. The pain is usually made worse by pressure from footwear and can cause stiffness in your big toe. In more advanced cases, bunions can even cause your big toe to cross over the second toe.
Let us restore your balance.
While bunions cannot be reversed, there are many ways to ease bunion pain and slow the progression. Our trusted team of podiatrists at Balance Foot & Ankle can help get you back on your feet with a personalized treatment plan that emphasizes a holistic approach to total wellbeing.
Video: Ankle Sprains
Video: Ankle Sprains
Life can be challenging when you have ankle pain. It can slow you down, or even bring you to a halt. It can make day-to-day activities, like grocery shopping or walking, an inconvenience. Find your balance and a convenient, efficient answer to alleviating ankle pain.
Let us restore your balance.
Recovery after an ankle sprain can be a long road. However, our trusted team of podiatrists at Balance Foot & Ankle can help get you back on your feet with a personalized treatment plan that emphasizes a holistic approach to total wellbeing.
This Common Sneaker Mistake Could Be Upping Your Risk for Foot Fungus
This Common Sneaker Mistake Could Be Upping Your Risk for Foot Fungus
Source: Well+Good
Once you get a foot fungus, it can be really hard to get rid of—especially if it spreads to your toenails. And while there are a handful of reasons why the condition can come about in the first place—from walking barefoot in public areas to sharing a yoga mat without sanitizing it first—there’s one common mistake podiatrists see all the time: Not letting your damp sneakers fully air-dry before wearing them again. Do this, and you’re essentially sticking your foot into a breeding ground for infection.
“Fungi and bacteria thrive in moist, dark environments like shoes,” says Jacqueline Sutera, DPM, a New York City-based podiatrist and Vionic Innovation Lab member. “This can cause stinky feet and athlete’s foot infection, or fungus of the skin and nails.”
Your sneakers can get extra sweaty in hot summer temps, making a foot fungus more likely. To prevent the issue, Dr. Sutera recommends alternating between a few pairs of shoes. “Wearing the same shoes all day, everyday, will encourage stinky feet and infections,” she says. By rotating your sneakers, you’re able to give them a chance to dry out between uses.
If you’re especially prone to foot fungus, she says you can even switch your sneakers out during the day to prevent moisture from building up. The best pairs to reach for on extra-sultry days include those with breathable mesh or canvas uppers—bonus points if you pair them with moisture-wicking Merino wool socks.
Aside from having extra pairs of shoes on hand, you can also stock up on some of Dr. Sutera’s favorite foot fungus-fighting products. “Some great options are anti-fungal shoe deodorants, foot sprays, powders, tea tree oil foot soaks, and antiperspirants to help keep your feet and shoes fresh,” she says. “There’s even a very effective UV light machine that kills the fungus growing in shoes that can be used in between uses.” So there you have it—who knew that our kicks need rest days, too?
Please read the full article here
Video: Achilles Tendon Strain - Road to Recovery
Video: Achilles Tendon Strain - Road to Recovery
Your Achilles tendon serves as the connection between your calf muscle and the bones in your foot, which means you use it every day, all day long. It is also the thickest and strongest tendon in your entire body, which makes injuries like an Achilles tendon strain so much worse.
Most people injure their Achilles tendon playing sports, especially those that involve running like soccer, basketball, and tennis. It’s also possible to strain this tendon by simply falling or tripping. That makes stretching before any physical activity even more important as these injuries can result in immobilization for months, even ending sports careers.
How do I recover from straining my Achilles tendon?
If you’ve strained your Achilles tendon, the recovery process is gradual, requiring patience and time. Making an appointment with your board-certified podiatrist at Balance Foot & Ankle is an important first step. Your injuries might require rest, ice, anti-inflammatories and immobilization, depending on the severity. Recovery will be closely monitored and standard recovery protocols typically include physical therapy and at-home stretches. In doing so, with proper restoration, you can expect to return to your normal physical activity in about six months.
Here are three tips to make sure your recovery goes as smooth as possible:
- Sleep: Muscles and tissues rejuvenate and repair during sleep. So, getting sufficient rest each night provides your body with time to heal.
- Ice and Elevate: After injuring your Achilles tendon, your ankle may be swollen and sore for the next few days. To reduce swelling and pain, use an ice pack for 10-20 minutes at a time every few hours and elevate your ankle above your heart while sitting or lying down.
- Exercise: Your physical therapy stretching exercises are an important component of your recovery. Follow all of the instructions given by your doctor, and be mindful of your pain levels. Taking it slow and steady is the best path to a healthy recovery.
Let us restore your balance.
Recovery after an Achilles tendon strain can be a long road. However, our trusted team of podiatrists at Balance Foot & Ankle can help get you back on your feet with a personalized treatment plan that emphasizes a holistic approach to total wellbeing.
Explainer: What Is A Bunion And Do I Need To Get Mine Treated?
Explainer: What Is A Bunion And Do I Need To Get Mine Treated?
Source: The Conversation
While most people don’t like the sight of bunions, they’re much more than a cosmetic issue. A bunion can cause pain and impact physical function, as well as affecting general health, mental health and social function. Limitations on what footwear can be comfortably worn due to bunions reduces social activities and physical activities.
Scientifically named hallux valgus, a bunion is an enlargement of the inner portion of the joint at the base of the big toe. The enlargement is due to a misalignment of the big toe joint and, in some cases, there is additional bone growth caused by inflammation. The misalignment causes the big toe to point outward towards the other smaller toes.
What are the symptoms?
Symptoms can include the joint becoming inflamed with redness, tenderness, and pain. This is due to a small fluid-filled sac called the bursa, which is adjacent to the joint, also becoming inflamed. This is called bursitis.
A deeper joint pain may occur in later stages of the deformity if localised arthritis develops. Over time, the deformity will increase, although the symptoms may not increase.
The pain of bunions and the difficulty finding comfortable footwear impacts on people’s ability to exercise, resulting in reduced physical and mental health. There are also effects on self-image, with patients being uncomfortable with others seeing their feet.
Who is affected?
A recent Australian study found a surprising 36% of participants had this condition, with women and older people more likely to be affected.
What are the causes?
There are a few factors that can lead to bunions including a genetic component. They are caused by faulty foot structures such as having flat feet, excessively flexible ligaments, or abnormal bone structures that lead to the development of bunions.
The Framingham Foot Study found bunions and lesser toe deformities are often inherited in white men and women of European descent.
Shoes also play a significant part, including shoes that are too narrow or wearing high heels for prolonged periods, hence women being over-represented.
Do bunions need to be treated?
Not all bunions need to be operated on. Conservative treatment is recommended first and then if this doesn’t alleviate the condition (you are unable to walk more than a few blocks and medication and rest don’t reverse the swelling and pain) you may be advised to have surgery.
The severity of the deformity will dictate the extent of the surgical procedures required. There are a number of surgical techniques currently practised.
Bunionectomy is the removal of the inflamed fluid sac from between the skin and bone. Osteotomy is the repositioning of the metatarsal, the big bone in the toe that’s affected. The surgeon may hold the repositioned bone in place with screws, wires, or a metal plate. In severe cases, an artificial joint will be used to replace the existing badly damaged joint. This procedure is called arthrodesis.
Newer minimally invasive surgical techniques are showing positive results for mild to moderate bunions. The advantages to this approach to osteotomy compared to traditional osteotomy are that healing time is minimised and scarring is decreased. The tissues that cross the big toe joint are not damaged in the newer approach, which means there is no joint stiffness after surgery.
If surgical treatment isn’t advised, there are still things you can do to alleviate the condition.
Choice of footwear: your choice of footwear is important. Shoes that are flat, supportive and give you plenty of width for your toes are the best choice. Orthotics may also ease the condition.
Exercises: a podiatrist can recommend specific exercises to treat your symptoms of bunion. These might include going barefoot around the house as this activates the muscles in your big toe joints.
Medication: anti-inflammatory medication may help, and some people receive steroid injections, such as cortisone. These injections reduce the inflammation, and may relieve pain temporarily. Caution is advised as there are many side effects such as infection and bleeding, especially if used frequently and at high doses.
Maintain a healthy weight: this reduces the pressure on your foot joints.
Padding: use of over-the-counter pads can relieve the pressure on your bunions.
What should I do for my bunion?
The best way to find the right treatment for you is to ask your general practitioner or a podiatrist for their advice. The information in this article is general in nature, and your specific case will have to be examined.
Top Home Remedies To Relieve Ankle Pain
Top Home Remedies To Relieve Ankle Pain
Your ankles are the key to running, jumping and just about any physical activity that involves movement. They support your body in unimaginable ways. In fact, your ankles have the ability to carry forces equivalent to several times your body weight.
However, that’s not all your ankles can do. Your ankles bring virtue to movement — empowering vertical and horizontal motion. Simply put, ankles are the reason we can jump up and down and turn left and right.
On average Americans walk 4,000 steps a day. Over time, this may significantly utilize your ankles and cause pain. Ankle pain can certainly slow down or change your lifestyle temporarily, but, in many cases, it isn’t a permanent injury. It may simply require some special at-home attention.
Why am I experiencing ankle pain?
Often a result of an accidental fall or injury during physical activity, anyone can experience ankle pain — regardless of age. The symptoms are typically quite clear — difficulty putting weight on your ankle, swelling, redness or simply general pain originating from your ankle.
Ankle pain can come in a wide variety of imbalances, such as sprains, fractures, arthritis, tendinitis, and more. Most commonly, ankle pain is caused by a sprain, which is an injury to the ligaments connecting to your ankle bones. This is often the result of a twist or movement that overstretches or extends your ligament.
What can I do at home as a remedy for ankle pain?
As soon as you notice ankle pain, or have an injury that strains your ankle, take preventative measures to help alleviate any lasting pain or swelling. That way you can get back on your feet as soon as possible.
To bring balance and remedy your ankle, just remember RICE — Rest, Ice, Compress and Elevate — a simple and established at-home method for ankle pain relief and recovery.
- Rest to protect your ankles and be sure to stop any activity that causes further agitation.
- Ice to reduce pain and swelling, using a cold pack at 10 to 20-minute intervals.
- Compress to decrease swelling, wrapping a bandage around your ankle.
- Elevate to alleviate pain and swelling, lifting your foot and applying an ice pack.
As soon as your ankle’s soreness and pain subside, make sure to stretch daily before attempting to return to normal activities and exercises.
We’re here to help you find your balance
So, when should you visit a podiatrist for your ankle pain?
If the RICE method and over-the-counter pain relievers do not seem to be helping, there may be other solutions that can only be provided by a podiatrist that understands your unique biomechanics. In some cases, custom orthotics can put you on the right path to recovery. However, everyone’s unique feet and ankles require innovative solutions that fit their lifestyle and body. So, it’s best to schedule an appointment directly with a podiatrist for foot and ankle pain relief.
From medical and surgical appointments to aesthetics and wellness, Balance Foot & Ankle’s well-rounded and comprehensive approach to foot and ankle treatment fosters an environment of excellence, hospitality and compassion within a contemporary yet warm setting.
Experience a balanced approach to total wellbeing at a location convenient for you.
Tapping Into Torsion | The Rotational Power Of The Achilles Tendon
Tapping Into Torsion | The Rotational Power Of The Achilles Tendon
Source: Barefoot Strong Blog
“Power lies within the transverse plane. We have all heard this concept at one point or another throughout our education or training career. From the rotational moment of the trunk to generate power when throwing a javelin to the torque created from supination of the foot into the external rotational power of the glutes – rotational moments are in every aspect of human movement. The closer we look at the fascinating human body and the fascial system, the more we can find that spirals and rotations are everything and everywhere!” – Dr. Emily Splichal
As Dr. Emily Splichal explains, “the achilles tendon is the largest and strongest tendon in the human body. “Formed by the gastrocnemius and soleus tendons (and sometimes plantaris), this fascinating structure is able to generate most of the elastic energy return during dynamic movement and from an evolutionary perspective is a critical structure in the spring-mass theory of movement efficiency. Now there are a few unique characteristics of the Achilles tendon that must be appreciated when training or rehabbing this structure.”
The EBFA Global confirms the power of the largest and strongest tendon in the human body:
- The Achilles tendon is not one tendon but rather a stacked tendon
- 2/3 of the Achilles tendon is made of soleus fibers
- The Achilles tendon medially rotates toward its insertion
- This rotation places the soleus fibers to the medial calcaneus
- While the MG / LG insert towards the lateral calcaneus
To learn more about the fascinating functional foot and the four functional applications:
- Soleus Equals Power
- Resupination of the Foot through Plantarflexion
- Restriction of Blood Supply
- Non-Uniform Achilles Stress by Pronation
Please read the full article here and Dr. Emily Splichal’s book, Barefoot Strong.
Explainer: How Diabetic Foot Disease Can Lead To Amputations And Even Death
Explainer: How Diabetic Foot Disease Can Lead To Amputations And Even Death
Source: The Conversation
People with diabetes are prone to foot disease, which can lead to amputations and even death. Australia has the second-highest rate of lower-limb amputations in the developed world – with the rate having risen by 30% over the past decade.
This is because as rates of type 1 and 2 diabetes increase, so do the very common related problems of foot health – known as Diabetes-Related Foot Disease (DRFD).
Five-year survival rates for those with diabetic foot problems are lower than for prostate, breast and colon cancer, yet the severity of the problem isn’t widely recognized.
If you are one of the estimated one million Australians with diabetes, paying close attention to your foot health could save you from serious, sometimes devastating complications.
How does diabetes cause foot disease?
The most common type of foot disease related to diabetes, affecting up to a quarter of diabetes sufferers, is foot ulcers. These are actually a big financial burden as well. Of the US$116 billion allocated for diabetes care in the United States in 2007, one-third was directed to treat foot ulceration. Here’s why it happens.
Diabetic skin contains less of the structural protein collagen than normal skin. This means it becomes fragile, stiff and more prone to breaking. So a diabetic is more likely to experience injury and poor wound healing.
Diabetes also increases a person’s risk of developing poor blood circulation by up to four times. Stiffer blood vessels restrict blood supply to tissues in the body. When circulation is poor, injuries such as cuts and blisters are less able to heal and more likely to become infected or turn into ulcers.
Wounds related to diabetes most commonly happen on the extremities (feet and lower legs) because these areas are the first to lose feeling and blood supply. The forces of walking and pressure from footwear can also cause damage to the tissues in these areas.
Once a wound has occurred, abnormalities in diabetic cells also prevent healing in the usual way. Although a diabetic’s wound usually contains the cells needed for it to heal, these are often not present in the right amounts or at the right time.
The longer the wound remains unhealed, the more susceptible it is to infection from opportunistic bacteria.
Those with diabetic foot disease often have reduced feeling, or complete loss of it, in their feet – known as peripheral neuropathy. This means they are less likely to notice trauma such as blisters from a rubbing shoe.
A minor injury, such as a small cut, can quickly develop into an ulcer. Peripheral neuropathy has been shown to contribute to 90% of foot ulcers.
These are notoriously difficult to heal and reoccur in up to 70% of cases. Experts consider those with a healed foot ulcer to be in a state of remission needing careful ongoing monitoring.
How foot disease can be prevented
Men are more at risk of developing diabetic foot disease than women.
Other risk factors include living with diabetes for more than ten years, being older, smoking and drinking alcohol, kidney disease and high blood pressure.
Although foot disease in diabetes is a severe problem, there are simple and relatively accessible ways to reduce its rate and severity.
The first basic preventive strategy is for every diabetic patient to request a comprehensive foot examination.
This is often carried out by a podiatrist but any suitably skilled health professional such as a GP or diabetes educator can do so. The health professional will examine the feet, looking at circulation, sensation and footwear.
Ideally, those at risk of ulcers should be managed by a foot protection program. This is a designated podiatrist-led service for preventing, treating and managing diabetic foot problems. It includes education about caring for feet, a podiatry review and appropriate footwear. Such programs can reduce the chance of amputation by 85%.
Unfortunately, foot-screening rates in Australia are low. Only around 20% of those with diabetes get regular foot checks. And foot-protection programs are in their infancy, while specialist footwear is often too expensive for the average person.
Personal technology devices are playing a role in preventing and managing foot disease in diabetes. Smartphone technology and activity monitors, such as iPhones and Fitbits, can help monitor gait patterns and physical activity in those at risk of ulceration. This information can be integrated with specialist apps to modify lifestyle, activity and footwear.
Combining innovative, widely available technology with professional screening and management strategies can prevent the catastrophe foot ulceration represents.