Exercises for Toes and Ankles
Maintaining the strength and flexibility of your feet, toes, and ankles can help with overall mobility and comfort, especially if you are experiencing pain or dealing with conditions like arthritis. Start with simple exercises for the feet to help alleviate discomfort and improve function. For example, the Achilles tendon and plantar fascia stretch involves looping a towel around the ball of your foot, pulling your toes toward your body, and holding for 30 seconds. This should be repeated three times on each foot. Rolling your foot over a round object, like a can or ball, and performing seated stretches can also provide relief. Wall pushes, ankle rotations, and ankle range of motion exercises enhance flexibility. Toe spreads, towel pickups, and standing heel raises can build strength. Balancing exercises, such as standing on one leg while lightly touching a wall, can further improve stability. Begin these exercises gradually, and increasing intensity as you build strength and confidence. Always ensure you have sufficient space to exercise safely and it is important to stay hydrated. If you have any concerns or need personalized advice about foot, toe, or ankle pain, it is suggested that you schedule an appointment with a podiatrist before it gets worse.
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 one of our podiatrists from Family Foot Health Center. Our doctors 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 doctors 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 Rogers and Berryville, AR . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Exercise for Your Feet
Foot and ankle pain can be a nuisance in a person’s life, especially if it happens frequently. The best way to prevent this type of pain, is to exercise often. Regular exercise of the foot includes stretching and strength exercises. Stretching exercises can help prevent injuries such as a sprained ankle, while strength exercises can prevent ailments such as plantar fasciitis.
Stretching exercises can help improve flexibility and the foot and ankle’s range of motion. These exercises can certainly help with those who participate in high-energy activities such as sports. Many athletes routinely perform foot and ankle exercises to prevent injuries like sprained ankles, which are common injuries where the tendons in the ankle are over stretched. Strength exercises help develop foot muscles for better support and protection.
Most exercises are simple and can be done at home, either standing or sitting. One chair exercise is called “limber up”. In this exercise, a person would start by sitting down with their feet flat on the floor. Then lift one leg up so the feet are not touching the floor, then rotate your foot clockwise 15-20 times, and 15-20 times counterclockwise. Repeat the same process with the opposite leg. Another sitting exercise helps stretch the back of your heel and requires an exercise band. It begins by looping the band around a heavy piece of furniture, or something stable that will not be moved when the band is tugged or pulled. Then sit directly in front of it, and slide one foot into the loop, so that the band curves around the forefoot. Start by pulling the forefoot back and holding it for 5-10 seconds. Doing this 10-15 times on each foot, will stretch the back of your heel, increasing your flexibility.
Foot exercises that require standing are also just as easy and simple. Referred as the “Achilles Stretch”, this exercise stretches the Achilles tendon, making it more flexible, helping prevent foot, ankle, and leg pain. It begins by first standing and facing the wall, with the arms outstretched and the palms on the wall. Then place one foot behind another keeping the back leg straight, and the forward leg bending at the knee. Make sure both heels are flat on the floor and adjust your stance accordingly. With your hips, lean forward to feel the stretch, you can also adjust the distance from your feet to feel the stretch in various parts of the calf. Make sure to hold the stretch for about 30 seconds and repeat the same process 3 times with each leg. An even easier foot exercise is simply walking on sand. Walking barefoot on sand both strengthens and stretches your feet.
Doing these exercises regularly can help prevent many foot and ankle problems. Other foot exercises can even relieve pain. For example, those affected with plantar fasciitis can simply sit down on a chair, and then place a tennis ball below their affected foot. By rolling the ball under the foot, and increasing or decreasing pressure, pain will be relieved. With any exercise, it is always important to do a small warmup such as walking a few laps around the house to get the blood flowing. If after doing an exercise to relieve pain such as the tennis ball exercise, or are unsure that your execution is correct, be sure to contact a podiatrist for further instruction.
Pain in the Ball of the Foot
Understanding and addressing pain in the ball of the foot, medically termed metatarsalgia, is essential for maintaining mobility and overall foot health. Various factors, such as Freiberg disease, metatarsal stress fractures, and nerve damage like Morton neuroma, can contribute to discomfort in this area. Additionally, conditions like sesamoiditis, and age-related changes, such as thinning of the fat pad cushion, may worsen symptoms. Consulting a podiatrist for an accurate diagnosis and personalized treatment plans can help. Non-invasive measures, including footwear adjustments and custom orthotic devices, are often effective in alleviating pressure on affected areas. Additionally, injections of anesthetics or corticosteroids may provide temporary relief by reducing inflammation and muscle spasms. When conservative approaches fail to combat metatarsalgia, surgical intervention may be necessary to restore joint function and alleviate persistent pain. It is suggested that you schedule an appointment with a podiatrist if you suffer from consistent pain in the ball of the foot.
Foot Pain
Foot pain can be extremely painful and debilitating. If you have a foot pain, consult with one of our podiatrists from Family Foot Health Center. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Causes
Foot pain is a very broad condition that could be caused by one or more ailments. The most common include:
- Bunions
- Hammertoes
- Plantar Fasciitis
- Bone Spurs
- Corns
- Tarsal Tunnel Syndrome
- Ingrown Toenails
- Arthritis (such as Gout, Rheumatoid, and Osteoarthritis)
- Flat Feet
- Injury (from stress fractures, broken toe, foot, ankle, Achilles tendon ruptures, and sprains)
- And more
Diagnosis
To figure out the cause of foot pain, podiatrists utilize several different methods. This can range from simple visual inspections and sensation tests to X-rays and MRI scans. Prior medical history, family medical history, and any recent physical traumatic events will all be taken into consideration for a proper diagnosis.
Treatment
Treatment depends upon the cause of the foot pain. Whether it is resting, staying off the foot, or having surgery; podiatrists have a number of treatment options available for foot pain.
If you have any questions, please feel free to contact our office located in Rogers and Berryville, AR . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Foot Pain
Our feet are arguably the most important parts of our bodies because they are responsible for getting us from place to place. However, we often don’t think about our feet until they begin to hurt. If you have pain in your feet, you need to first determine where on the foot you are experiencing it to get to the root of the problem. The most common areas to feel pain on the foot are the heel and the ankle.
Heel pain is most commonly attributed to a condition called plantar fasciitis. Plantar fasciitis occurs when the plantar fascia, which is the band of tough tissue connecting the heel bone to the toes becomes inflamed. Plantar fasciitis pain is usually worse in the morning, and it tends to go away throughout the day. If you have plantar fasciitis, you should rest your foot and do heel and foot muscles stretches. Wearing shoes with proper arch support and a cushioned sole has also been proven to be beneficial.
Some common symptoms of foot pain are redness, swelling, and stiffness. Foot pain can be dull or sharp depending on its underlying cause. Toe pain can also occur, and it is usually caused by gout, bunions, hammertoes, ingrown toenails, sprains, fractures, and corns.
If you have severe pain in your feet, you should immediately seek assistance from your podiatrist for treatment. Depending on the cause of your pain, your podiatrist may give you a variety of treatment options.
Facts About Bunion Surgery
Bunion surgery, known as a bunionectomy, is a common procedure aimed at correcting the misalignment of the big toe joint caused by a bony bump known as a bunion. While bunion surgery can provide relief from pain and improve foot function, it is essential to understand several key facts before undergoing the procedure. Firstly, there are different types of bunion surgeries, ranging from minimally invasive techniques to more extensive procedures depending on the severity of the bunion and individual patient factors. Secondly, recovery from bunion surgery typically involves a period of immobilization followed by exercises to restore strength and flexibility to the foot. Additionally, it is important to have realistic expectations about the outcome of bunion surgery, as full recovery can take several months, and there may still be some residual stiffness or swelling afterward. If you have a bunion and are considering surgery, it is strongly suggested that you seek advice from a podiatrist who can determine if this is a right decision for you.
Foot surgery is sometimes necessary to treat a foot ailment. To learn more, contact one of our podiatrists of Family Foot Health Center. Our doctors will assist you with all of your foot and ankle needs.
When Is Surgery Necessary?
Foot and ankle surgery is generally reserved for cases in which less invasive, conservative procedures have failed to alleviate the problem. Some of the cases in which surgery may be necessary include:
- Removing foot deformities like bunions and bone spurs
- Severe arthritis that has caused bone issues
- Cosmetic reconstruction
What Types of Surgery Are There?
The type of surgery you receive will depend on the nature of the problem you have. Some of the possible surgeries include:
- Bunionectomy for painful bunions
- Surgical fusion for realignment of bones
- Neuropathy decompression surgery to treat nerve damage
Benefits of Surgery
Although surgery is usually a last resort, it can provide more complete pain relief compared to non-surgical methods and may allow you to finally resume full activity.
Surgical techniques have also become increasingly sophisticated. Techniques like endoscopic surgery allow for smaller incisions and faster recovery times.
If you have any questions please feel free to contact our office located in Rogers and Berryville, AR . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Foot Surgery
In most cases, foot surgery is often chosen as the last available option for conditions that have otherwise been unsuccessfully treated. Surgery may be necessary for several reasons, including the removal of foot deformities (e.g. bone spurs or bunions), arthritis problems, reconstruction due to injury, and congenital malformations (e.g. club foot or flat feet). Regardless of one’s age, foot surgery may be the only successful option for treatment for certain conditions.
The type of surgery one undergoes depends on the type of foot condition the patient has. For the removal of a bunion growth, a bunionectomy is necessary. If the bones in the feet need to be realigned or fused together, a surgical fusion of the foot is needed. For pain or nerve issues, a patient may require surgery in which the tissues surrounding the painful nerve are removed. Initially, less invasive treatments are generally attempted; surgery is often the last measure taken if other treatments are unsuccessful.
While in many cases surgery is often deemed as the final resort, choosing surgery comes with certain benefits. The associated pain experienced in relation to the particular condition is often relieved with surgery, allowing patients to quickly resume daily activities. The greatest benefit, however, is that surgery generally eliminates the problem immediately.
Podiatry history has shown that foot treatments continue to evolve over time. In the field of foot surgery, endoscopic surgery is just one of the many advanced forms of surgery. As technology vastly improves so too will the various techniques in foot surgery, which already require smaller and smaller incisions with the use of better and more efficient tools. Thanks to such innovations, surgery is no longer as invasive as it was in the past, allowing for faster and easier recoveries.
Treatment for Foot Corns
Corns are thickened skin areas that form to protect the skin against friction and pressure, and often occur on the feet. A podiatrist, or foot doctor, may recommend changing to footwear that fits better and doesn't squeeze or rub against the foot. Additionally, they might recommend padding or cushions to protect the corn and reduce pressure when walking. In more persistent cases, a podiatrist may carefully trim the thickened skin using a scalpel, a procedure that should never be attempted at home because of the risk of infection. Custom foot orthotics may also be suggested to correct any foot abnormalities that contribute to corn formation. Along with proper foot hygiene, these treatments can effectively manage and prevent the discomfort associated with corns. If you are struggling with corns on the feet, it is suggested that you consult a podiatrist for help.
Corns can make walking very painful and should be treated immediately. If you have questions regarding your feet and ankles, contact one of our podiatrists of Family Foot Health Center. Our doctors will treat your foot and ankle needs.
Corns: What Are They? And How Do You Get Rid of Them?
Corns are thickened areas on the skin that can become painful. They are caused by excessive pressure and friction on the skin. Corns press into the deeper layers of the skin and are usually round in shape.
Ways to Prevent Corns
There are many ways to get rid of painful corns such as:
- Wearing properly fitting shoes that have been measured by a professional
- Wearing shoes that are not sharply pointed or have high heels
- Wearing only shoes that offer support
Treating Corns
Although most corns slowly disappear when the friction or pressure stops, this isn’t always the case. Consult with your podiatrist to determine the best treatment option for your case of corns.
If you have any questions please feel free to contact our office located in Rogers and Berryville, AR . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Everything You Need to Know About Corns
Corns are hard and thick areas of skin that form as a result of constant rubbing, friction, or pressure on the skin. They are patches of dead skin with a small plug toward the center. They may appear on the tops and sides of toes and can make walking painful.
Soft corns are typically thinner with a white color and rubbery texture. Soft corns tend to appear between the toes. Seed corns are another type of corn that appear in clusters and can be tender if they are on a weight-bearing part of the foot. Seed corns usually appear on the bottom of the foot and are likely caused by a blockage in sweat ducts.
While corns and calluses are somewhat similar, calluses are a bit different. Calluses are a patch of dead skin that can occur anywhere on the body. In comparison to corns, calluses are usually a bit larger in size. However, both corns and calluses are caused by increased friction on the skin.
There are some risk factors that may increase your chances of developing corns and calluses. If you have bunions, hammertoe, or a bone spur, you are more likely to develop a corn or callus on your foot.
While Corns and Calluses tend to disappear when the friction to the affected area ceases, the help of a podiatrist may be useful in the removal process. It is important to remove the dead skin around the area and this may be done in a few different ways. Moisturizing creams may be helpful in softening and removing the dead skin around the callus. You should never use razors or other pedicure equipment to remove your corns. Doing this may worsen your corn or callus and cause infection.
In some cases, corns and calluses may be caused by abnormal foot structure or walking motion. In such a case, you should seek a podiatrist’s assistance in order to correct the issue.
Reminder: When Was the Last Time...?
Custom orthotics, or shoe inserts, should be periodically replaced. Orthotics must fit properly to give you the best results. Protect your feet and ankles!
In-toeing and Out-toeing in Children
In-toeing and out-toeing are gait abnormalities seen in children, where the feet point inward or outward, respectively, when walking. In-toeing, often called pigeon-toed, is usually caused by a slight rotation in the shinbone or thigh bone, or a curve in the foot. Out-toeing is less common and often occurs in older children. It can result from conditions like femoral retroversion, where the thigh bone is rotated outward, or from external tibial torsion, involving the outward rotation of the shinbone. Many cases of in-toeing and out-toeing resolve naturally as children grow and their musculoskeletal system matures. Treatment typically involves monitoring the child's growth and development rather than immediate intervention. However, in cases where the condition persists or causes significant walking difficulties, discomfort, or tripping, a podiatrist can offer treatment. It may include specific exercises, orthotics to correct foot positioning, or, in rare instances, surgical options to realign the bones. Regular podiatric check-ups ensure that the child's walking pattern is developing normally and any necessary adjustments are made to promote optimal gait mechanics. If your child is exhibiting abnormal gait patterns, it is suggested that you schedule an appointment with a podiatrist for evaluation.
The health of a child’s feet is vital to their overall well-being. If you have any questions regarding foot health, contact one of our podiatrists of Family Foot Health Center. Our doctors can provide the care you need to keep you pain-free and on your feet.
Tips for Keeping Children's Feet Healthy
- Make sure their shoes fit properly
- Look for any signs of in-toeing or out-toeing
- Check to see if they have Clubfoot (condition that affects your child’s foot and ankle, twisting the heel and toes inward) which is one of the most common nonmajor birth defects.
- Lightly cover your baby’s feet (Tight covers may keep your baby from moving their feet freely, and could prevent normal development)
- Allow your toddler to go shoeless (Shoes can be restricting for a young child’s foot)
- Cut toenails straight across to avoid ingrown toenails
- Keep your child’s foot clean and dry
- Cover cuts and scrapes. Wash any scratches with soap and water and cover them with a bandage until they’ve healed.
If you have any questions, please feel free to contact our office located in Rogers and Berryville, AR . We offer the newest diagnostic and treatment technologies for all your foot care needs.
