Exercises for Strong and Pain-Free Feet
Simple foot stretches and exercises promote strength, flexibility, and long-term mobility, helping prevent pain and stiffness. Strengthening and stretching the feet can enhance stability, balance, and endurance, making daily activities easier and reducing the risk of injury. One effective exercise is toe curls which involves placing a small towel on the floor, and using your toes to scrunch it toward you, then pushing it away. This strengthens arch and toe muscles, supporting foot mechanics. Another beneficial stretch is the calf stretch. Stand facing a wall, place one foot forward and the other back, keeping the back heel down and leaning forward slightly. This stretch targets the Achilles tendon and calf muscles, reducing tension in the feet. Incorporating such exercises regularly can keep your feet healthy. If you would like to learn more about how you can take care of your feet, it is suggested that you schedule an appointment with a podiatrist who can diagnose any foot or ankle problem, provide treatment, and guide you to additional foot care.
Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Apple Podiatry Group. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Stretching the Feet
Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.
- Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
- Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
- Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
- Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.
It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.
If you have any questions, please feel free to contact our offices located in Arlington Fort Worth, And Flower Mound, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Stretching Your Feet
Debilitating foot pain is a problem for many people. But just as stretching the torso can help alleviate back pain, stretching the feet can also help mend existing foot problems and prevent future ones.
The feet, as the body’s foundation, carry the body’s entire weight and can get easily strained from overexertion. Persistent sharp pain and cramping in the feet are often common concerns. Foot pain and foot problems can be due to any number of causes, and in many cases pain may be eased without medication or doctor visits. It is always a good idea, however, to first rule out any serious medical issues with a physician.
Stretching can help relax the feet and alleviate pain, but is especially important before heavy aerobic exercise. Stretching before such activities can help you avoid experiencing painful cramps or strained foot muscles. Stretches should be performed slowly and deliberately without forceful pulling. The stretch should be held for several seconds before relaxing.
A great way to stretch out and loosen up the foot muscles while sitting is to cross one leg over the other and pull the toes carefully back without overextending. Start by resting the left ankle on the right knee. With the left hand, gently flex the left foot by pulling back on the toes. Do not pull too hard; just hard enough to feel the stretch in the arch of the foot. Then point the toes of the left foot as far as you can. Rotate the motion of pointing with pulling back on the toes. This should relax and stretch the muscles on the bottom and the top of the foot. Doing this stretch ten to twenty times should bring relief. Repeat the whole process for the other foot by resting the right ankle on the left knee.
A stretch that focuses on the often injured Achilles tendon involves standing and facing a wall with your arms out and hands flat against the wall. Step back with one foot, keeping it flat against the floor. Move the other leg forward and lean toward the wall. You should feel a stretch through the back of your leg and your Achilles tendon, but do not push yourself too much. Stop when you feel a stretching sensation, and hold for 30 seconds. Ten repetitions may be done for each foot.
Stretching the feet is important for athletes or those performing aerobic exercise, but it can also help anyone with foot pain caused by poor footwear, plantar fasciitis, or long hours standing and walking. Individuals who tend to their feet by regularly stretching every day should be able to minimize foot pain and prevent new problems from arising.
Benefits of Orthotics for Runners
Orthotics, custom-made or over-the-counter inserts, can be beneficial for runners, often enhancing comfort by providing additional support and cushioning tailored to an individual’s foot shape. This support may reduce the stress on feet, ankles, knees, and even the lower back, allowing for a more comfortable running experience. For some runners, orthotics may also contribute to improved performance. By promoting better alignment and distributing pressure evenly, they may encourage a more efficient stride, potentially translating to better speed. However, the extent to which orthotics impact performance varies greatly and is often specific to individual biomechanics. The impact of orthotics on injury prevention is more complex. If you are a runner and want to enhance your comfort and prevent injuries while running, it is suggested that you visit a podiatrist who can evaluate your specific needs, creating custom orthotics if necessary, and offering guidance on their best use to achieve comfort and support.
If you are having discomfort in your feet and would like to try orthotics, contact one of our podiatrists from Apple Podiatry Group. Our doctors can provide the care you need to keep you pain-free and on your feet.
What Are Orthotics?
Orthotics are inserts you can place into your shoes to help with a variety of foot problems such as flat feet or foot pain. Orthotics provide relief and comfort for minor foot and heel pain but can’t correct serious biomechanical problems in your feet.
Over-the-Counter Inserts
Orthotics come in a wide variety of over-the-counter inserts that are used to treat foot pain, heel pain, and minor problems. For example, arch supports can be inserted into your shoes to help correct overarched or flat feet, while gel insoles are often used because they provide comfort and relief from foot and heel pain by alleviating pressure.
Prescription Orthotics
If over-the-counter inserts don’t work for you or if you have a more severe foot concern, it is possible to have your podiatrist prescribe custom orthotics. These high-quality inserts are designed to treat problems such as abnormal motion, plantar fasciitis, and severe forms of heel pain. They can even be used to help patients suffering from diabetes by treating foot ulcers and painful calluses and are usually molded to your feet individually, which allows them to provide full support and comfort.
If you are experiencing minor to severe foot or heel pain, it’s recommended to speak with your podiatrist about the possibilities of using orthotics. A podiatrist can determine which type of orthotic is right for you and allow you to take the first steps towards being pain-free.
If you have any questions please contact our offices located in Arlington Fort Worth, And Flower Mound, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Foot Orthotics
Orthotics are shoe inserts that are meant to correct an irregular walking gait or provide cushioning to the feet. Orthotics come in a variety of different models and sizes, including over-the-counter and customizable variants. Customizable orthotics can be shaped and contoured to fit inside a specific shoe and are typically prescribed through a podiatrist who specializes in customized footwear and orthotics design and management.
Orthotics are beneficial because they can help prevent injuries from occurring and provide cushioning to keep pain levels down to a minimum. They also allow for the correct positioning of the feet. Orthotics can act as shock absorbers to help remove pressure from the foot and ankle. Therefore, orthotics can make bodily movements, such as walking and running, become more comfortable as well as help prevent the development of certain foot conditions.
Orthotics alleviate pain and make the foot more comfortable by slightly altering the angle at which the foot strikes the ground surface, therefore controlling the movement of the foot and ankle. Orthotics come in different variants and can be made of various materials. To determine what type of orthotic is most suited to your feet and your needs, it is best to consult your podiatrist. He or she will be able to recommend a type of orthotic that can help improve your foot function or prescribe a custom orthotic to best fit your feet.
Are You Suffering From Nerve Damage?
Neuropathy is a condition that can lead to numbness or loss of sensation in the feet, but it can also cause pain. This condition is more likely to develop for those who are diabetic, obese, or with high blood pressure.
Causes of Ingrown Toenails
Ingrown toenails occur when the nail grows into the surrounding skin causing pain, swelling, and sometimes infection. Common causes include improper nail trimming by cutting nails too short or rounding the edges, leading the nail to grow into the skin. Wearing tight or narrow shoes can also push the nail into the skin, increasing the risk. Other common causes include trauma, such as stubbing or injuring the toe, and repetitive pressure from activities like running. Less common causes include genetic predisposition, where nail shape naturally curves into the skin, and nail disorders or fungal infections that alter nail growth. A podiatrist diagnoses ingrown toenails by examining the affected toe for signs of redness, swelling, and infection. Treatment varies by severity, with mild cases usually requiring trimming and proper nail care guidance. More severe cases may need partial nail removal, antibiotics for infection, and sometimes a minor surgical procedure to prevent recurrence. If you have an ingrown toenail, it is strongly suggested that you visit a podiatrist for proper treatment.
Ingrown toenails can become painful if they are not treated properly. For more information about ingrown toenails, contact one of our podiatrists of Apple Podiatry Group. Our doctors can provide the care you need to keep you pain-free and on your feet.
Ingrown Toenails
Ingrown toenails occur when a toenail grows sideways into the bed of the nail, causing pain, swelling, and possibly infection.
Causes
- Bacterial infections
- Improper nail cutting such as cutting it too short or not straight across
- Trauma to the toe, such as stubbing, which causes the nail to grow back irregularly
- Ill-fitting shoes that bunch the toes too close together
- Genetic predisposition
Prevention
Because ingrown toenails are not something found outside of shoe-wearing cultures, going barefoot as often as possible will decrease the likeliness of developing ingrown toenails. Wearing proper fitting shoes and using proper cutting techniques will also help decrease your risk of developing ingrown toenails.
Treatment
Ingrown toenails are a very treatable foot condition. In minor cases, soaking the affected area in salt or antibacterial soaps will not only help with the ingrown nail itself, but also help prevent any infections from occurring. In more severe cases, surgery is an option. In either case, speaking to your podiatrist about this condition will help you get a better understanding of specific treatment options that are right for you.
If you have any questions please feel free to contact our offices located in Arlington Fort Worth, And Flower Mound, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Ingrown Toenails
An ingrown toenail is a nail that has curved downward and grown into the skin. This typically occurs at either the nail borders or the sides of the nail. As a result, pain, redness, swelling, and warmth may occur in the toe. If a break in the skin forms due to the ingrown nail, bacteria may enter and cause an infection in the area; this is typically characterized by a foul odor and drainage.
Ingrown toenails have multiple reasons for developing. In many instances, the condition is a result of genetics and is inherited. The most common cause, however, is improper trimming; cutting the toenails too short forces the skin beside the nail to fold over. An ingrown toenail can also develop due to trauma, such as stubbing the toe, having an object fall on the toe, or participating in activities that involve repeated kicking or running. Wearing shoes that are too tight or too short can also cause ingrown toenails.
Treatment for an ingrown toenail varies between patients and the severity of the condition. In most cases, it is best to see your podiatrist for thorough and proper treatment. After examining your toe, your podiatrist may prescribe oral antibiotics to clear the infection if one is present. Surgical removal of either a portion of the nail or the entire nail may also be considered. In some cases, complete removal or destruction of the nail root may be required. Most patients who undergo nail surgery experience minimal pain afterward and can return to normal activity the following day.
Ingrown toenails can be prevented with proper nail trimming and by avoiding improper-fitting shoes. When cutting the toenails, be sure that you are cutting in a straight line and avoid cutting them too short. Shoes should not be too short or tight in the toe box.
Understanding a Plantar Fibroma
A plantar fibroma is a benign tumor that develops in the plantar fascia, the thick band of tissue running along the bottom of the foot. Typically found in the arch, it appears as a firm lump that may cause discomfort during walking or standing. Diagnosing a plantar fibroma involves a thorough medical history and physical examination, where a podiatrist will assess the lump's size, location, and texture. Imaging studies such as ultrasound or MRI scans may be employed to confirm the diagnosis and rule out other conditions. The exact causes of plantar fibromas remain unclear, though factors such as genetics, trauma, and certain medical conditions may contribute to their development. Having a plantar fibroma can be uncomfortable. If you have developed this condition, it is suggested that you consult a podiatrist who can offer you relief options.
A plantar fibroma may disrupt your daily activities. If you have any concerns, contact one of our podiatrists of Apple Podiatry Group. Our doctors can provide the care you need to keep you pain-free and on your feet.
Plantar Fibroma
A plantar fibroma is a fibrous knot in the arch of the foot. It is embedded in the plantar fascia which is a band of tissue that extends from the heel to the toes along the bottom of the foot. There can be multiple plantar fibromas in the feet at the same time. There are no known causes for this condition. If you have a plantar fibroma, there will be a bump in the arch of your foot that cannot be missed. Any associated pain is most often due to a shoe rubbing against the nodule. Non-surgical options, such as steroid injections, physical therapy, and orthotics should be tried first. Surgery is a last resort and is the only thing that will remove a plantar fibroma entirely. Consult with a podiatrist for a proper diagnosis and to determine the treatment regimen that is right for you.
What Causes a Plantar Fibroma?
While there are no specific causes identified, a plantar fibroma can possibly come from genetic predisposition or the formation of scar tissue that forms from healing the tears in the plantar fascia.
What Are the Symptoms of a Plantar Fibroma?
There will be a noticeable lump in the arch of the foot that may or may not cause pain. If pain is felt, it is typically because a shoe is rubbing up against the lump or when walking or standing barefoot.
Treatment and Prevention
A plantar fibroma will not disappear without treatment, but it can get smaller and be a non-issue. If pain persists, a podiatrist examines the foot and when the arch of the foot is pressed, pain can be felt down to the toes. An MRI or biopsy might be performed to help diagnose or evaluate the plantar fibroma. The following non-surgical options are generally enough to reduce the size and pain of these nodules:
- Steroid injections
- Orthotics
- Physical therapy to help apply anti-inflammatory creams on the bump
Surgery is considered if the mass increases in size and the patient continues to feel pain after non-surgical methods are tried.
If you have any questions please feel free to contact our offices located in Arlington Fort Worth, And Flower Mound, TX . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.
Plantar Fibroma
A plantar fibroma is a knot in the arch of the foot. It can cause pain when repeated pressure is applied by walking barefoot or wearing tight shoes. While plantar fibromas can appear in anyone, men who are middle-aged or older are said to be more susceptible. The main symptom of a plantar fibroma is a firm lump on the arch of the foot. If there is pain, it can be intensified by putting pressure on the nodule. The lump can stay one size or grow larger. You may have one or more fibromas in the feet and there tends to be a high incidence of recurring plantar fibromas. Generally, a plantar fibroma can be treated without surgery. Treatment might include steroid injections to help shrink the lump, orthotics to help redistribute weight away from the nodule, plantar fascia stretching, or physical therapy to help use anti-inflammatory medication on the lump. If a lump grows larger or more painful, a podiatrist can be consulted to confirm the diagnosis. The doctor will palpate the lump and this may cause pain that can be felt all the way to the toes. An X-ray, MRI, or biopsy might be done if further evaluation is necessary. A lump in the arch of the foot might be something other than a plantar fibroma, such as cysts, nerve or fatty tumors, swollen tendons, or an infection in the foot. It is important to see a podiatrist for proper diagnosis and treatment of plantar fibromas.
Why Does Pregnancy Cause Foot Pain?
Pregnancy often brings a range of physical changes, and foot pain is a common complaint among expectant mothers. As the body prepares for childbirth, hormonal fluctuations cause ligaments to loosen, which can lead to instability in the feet and ankles. Additionally, the growing uterus increases weight and pressure on the feet, contributing to discomfort and swelling. The shift in the body's center of gravity during pregnancy can alter walking patterns, placing added stress on the feet. Edema, or swelling, commonly occurs due to fluid retention, causing feelings of heaviness and pain. Changes in foot shape, often resulting in wider and flatter feet, can also lead to discomfort. If you have developed foot pain while pregnant, it is suggested that you confer with a podiatrist who can help you to find relief during this transformative time.
Pregnant women with swollen feet can be treated with a variety of different methods that are readily available. For more information about other cures for swollen feet during pregnancy, consult with one of our podiatrists from Apple Podiatry Group. Our doctors will attend to all of your foot and ankle needs.
What Foot Problems Can Arise During Pregnancy?
One problem that can occur is overpronation, which occurs when the arch of the foot flattens and tends to roll inward. This can cause pain and discomfort in your heels while you’re walking or even just standing up, trying to support your baby.
Another problem is edema, or swelling in the extremities. This often affects the feet during pregnancy but tends to occur in the later stages.
How Can I Keep My Feet Healthy During Pregnancy?
- Wearing orthotics can provide extra support for the feet and help distribute weight evenly
- Minimize the amount of time spent walking barefoot
- Wear shoes with good arch support
- Wear shoes that allow for good circulation to the feet
- Elevate feet if you experience swelling
- Massage your feet
- Get regular, light exercise, such as walking, to promote blood circulation to the feet
If you have any questions please feel free to contact our offices located in Arlington Fort Worth, And Flower Mound, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.