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If you are suffering from tenderness, pain, or stiffness in the joints of your feet or ankles, call us to schedule an appointment.
A toe squat is a yoga pose that can be used to stretch the plantar fascia, the ligament that runs along the bottom of your foot. To do this pose, sit on your heels with your feet together. Tuck your toes underneath, so that your weight is on the balls of your feet rather than on your toes. Hold for several seconds. If this stretch is too challenging, you can modify it to suit your needs. If holding the pose for more than a few seconds is too difficult, take a break by standing up on your knees or leaning forward onto your hands. If you are unable to sit on your heels, place a blanket on top of your heels so you can sit on something. If you have knee pain, place a rolled-up towel behind the knees. For more information about stretching the feet, please consult with a podiatrist.
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 Foot & Ankle Institue. 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.
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 one of our offices located in St. George, Hurricane, and Cedar City, UT and Mesquite, NV . We offer the newest diagnostic and treatment technologies for all your foot care needs.
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.
If standing or walking for long periods causes a pain on the outside of your ankle, you may have sinus tarsi syndrome. The sinus tarsi is a kind of tunnel between two other foot bones that contains ligaments, muscle, nerves, blood vessels and fat. When it gets pinched, it causes pain in front of and below the pointy bone on the outside of your ankle, which is actually the end of the fibula. Swelling and pain when rotating your foot outward are also symptoms. Sinus tarsi syndrome is common in people who have previously sprained an ankle. Non-operative treatments include stopping the activity that is causing the pain, wearing more comfortable shoes and an ankle brace, taking non-steroidal anti-inflammatory medication, and getting corticosteroid injections. An X-ray or digital imaging test from a podiatrist is suggested for a full examination and diagnosis of your foot and ankle.
Ankle pain can be caused by a number of problems and may be potentially serious. If you have ankle pain, consult with one of our podiatrists from Foot & Ankle Institue. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Ankle pain is any condition that causes pain in the ankle. Due to the fact that the ankle consists of tendons, muscles, bones, and ligaments, ankle pain can come from a number of different conditions.
Causes
The most common causes of ankle pain include:
Symptoms
Symptoms of ankle injury vary based upon the condition. Pain may include general pain and discomfort, swelling, aching, redness, bruising, burning or stabbing sensations, and/or loss of sensation.
Diagnosis
Due to the wide variety of potential causes of ankle pain, podiatrists will utilize a number of different methods to properly diagnose ankle pain. This can include asking for personal and family medical histories and of any recent injuries. Further diagnosis may include sensation tests, a physical examination, and potentially x-rays or other imaging tests.
Treatment
Just as the range of causes varies widely, so do treatments. Some more common treatments are rest, ice packs, keeping pressure off the foot, orthotics and braces, medication for inflammation and pain, and surgery.
If you have any questions, please feel free to contact one of our offices located in St. George, Hurricane, and Cedar City, UT and Mesquite, NV . We offer the newest diagnostic and treatment technologies for all your foot care needs.
The ankle joint is the point at which the bones of the leg and foot join. This joint is crucial because it is responsible for the foot’s mobility. Ankle pain is typically the result of inflammation from an injury to bones, joint space, cartilage, ligaments, tendons, or muscles in the area. Commonly associated symptoms with ankle pain are bruising, redness, numbness, stiffness, weakness, and tingling.
The most common causes of ankle pain are sprains and injuries. Ankle sprains are one of the most common musculoskeletal injuries. Sprains occur when the ligaments of the ankle become partially or completely torn due to sudden stretching. Sprains can occur on either the inner or outer sides of the ankle joint. Usually, these injuries occur when the ankle is twisted in an activity by stepping off an uneven surface. More specific causes include rheumatoid arthritis, gout, osteoarthritis, and Achilles tendonitis.
If you are experiencing ankle pain, you should consult with your podiatrist to choose the best method of care. Your doctor will conduct an examination of your ankle to determine the underlying cause of the pain.
Cracked heels affect up to 20 percent of adults in the United States. Although cracked heels are not usually a major issue, they can become very painful. Common factors that can cause cracked heels include standing for long periods of time, using harsh soaps, walking barefoot, dry skin, and wearing shoes that aren’t supportive. Cracked heels can also be caused by medical issues, such as vitamin deficiencies, fungal infections, obesity, or pregnancy. Common methods to prevent cracked heels include wearing shoes that do support the heel and are not too tight. Tips for relieving cracked heels are to stay hydrated, use a foot cream, and avoid standing for too long in one period. It is suggested that anyone with persistent and painful cracked heels consult with a podiatrist for a proper treatment method.
Cracked heels are unsightly and can cause further damage to your shoes and feet. If you have any concerns, contact one of our podiatrists from Foot & Ankle Institue. Our doctors can provide the care you need to keep you pain-free and on your feet.
Cracked Heels
Cracked heels appear unappealing and can make it harder for you walk around in sandals. Aside from looking unpleasant, cracked heels can also tear stockings, socks, and wear out your shoes. There are several methods to help restore a cracked heel and prevent further damage.
How Do You Get Them?
Dry skin is the number one culprit in creating cracked heels. Many athletes, walkers, joggers, and even swimmers suffer from cracked heels. Age and skin oil production play a role to getting cracked heels as well.
Promote Healing
Over the counter medicines can help, especially for those that need instant relief or who suffer from chronic dry feet.
Wear Socks – Wearing socks with medicated creams helps lock in moisture.
Moisturizers – Applying both day and night will help alleviate dryness which causes cracking.
Pumice Stones – These exfoliate and remove dead skin, which allows for smoother moisturizer application and better absorption into the skin.
Change in Diet
Eating healthy with a well-balanced diet will give the skin a fresh and radiant look. Your body responds to the kinds of food you ingest. Omega-3 fatty acids and zinc supplements can also revitalize skin tissue.
Most importantly, seek professional help if unsure how to proceed in treating cracked heels. A podiatrist will help you with any questions or information needed.
If you have any questions, please feel free to contact one of our offices located in St. George, Hurricane, and Cedar City, UT and Mesquite, NV . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Cracked heels may make you want to think twice about showing off your feet in warmer weather. However, cracked heels may be harmful to more than just the appearance of your feet. If deep fissures and cracks develop in your heels, they may make walking and standing painful for you. Additionally, these openings make way for germs to enter through your skin and cause infection.
There are several different causes of cracked heels. One of the most common reasons for this ailment is dry skin. This problem may make your keeps feel rough tight and itchy. Dry skin may be caused by cold air, extremely hot water, harsh soaps, and aging. Skin disorders such as eczema and psoriasis may eventually lead to dry skin. In some cases, complications may arise from cracked heels. Some of these complications are a loss of feeling in the heel, cellulitis, or a diabetic foot ulcer.
There are ways you can try to prevent getting cracked heels. One of the best ways to do so is to avoid wearing flip flops and sandals because these shoes increase your risk of drying out your feet. You should also avoid wearing shoes with a tall skinny heel, because these shoes cause your heel to expand sideways. At night, you should slather on a thick moisturizing cream on your feet and then cover them in socks to keep your feet moisturized overnight. Drinking water to stay hydrated is also a good way to ensure that your skin doesn’t become dry.
If you suffer from a severe case of cracked feet, you should make an appointment with your podiatrist to see what treatment methods are best for you.
Joints predominantly connect bones with each other. Sesamoid bones, however, do not connect to other bones; they are small, oval shaped bones embedded within tendons. Sesamoid bones are found in the knees and hands, and two are located underneath the big toe joint of the foot. This pair of hardworking sesamoids plays a vital role in bearing weight and movement. Sesamoids help the big toe move and push off forcefully when walking and running, and they act as shock absorbers for the long metatarsal bone in the forefoot that attaches to the big toe. Physical activities such as football, basketball, running, tennis and ballet can apply excessive pressure on the ball of the foot and cause various injuries to the sesamoids and surrounding tissue and tendons. Sesamoiditis is one such injury. Sesamoiditis is a chronic inflammation of the sesamoid bones and tendons that can produce a fluctuating dull pain under the big toe joint. There are several types of treatment—both conservative and surgical (if necessary)—that your podiatrist can go over with you if you are diagnosed with sesamoiditis.
Sesamoiditis is an unpleasant foot condition characterized by pain in the balls of the feet. If you think you’re struggling with sesamoiditis, contact one of our podiatrists of Foot & Ankle Institue. Our doctors will treat your condition thoroughly and effectively.
Sesamoiditis
Sesamoiditis is a condition of the foot that affects the ball of the foot. It is more common in younger people than it is in older people. It can also occur with people who have begun a new exercise program, since their bodies are adjusting to the new physical regimen. Pain may also be caused by the inflammation of tendons surrounding the bones. It is important to seek treatment in its early stages because if you ignore the pain, this condition can lead to more serious problems such as severe irritation and bone fractures.
Causes of Sesamoiditis
Treatment for sesamoiditis is non-invasive and simple. Doctors may recommend a strict rest period where the patient forgoes most physical activity. This will help give the patient time to heal their feet through limited activity. For serious cases, it is best to speak with your doctor to determine a treatment option that will help your specific needs.
If you have any questions please feel free to contact one of our offices located in St. George, Hurricane, and Cedar City, UT and Mesquite, NV . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Sesamoiditis is a condition in which the sesamoid bones in the forefoot become inflamed from physical activity. Sesamoid bones are bones that are not connected to other bones but are located in tendons or muscle. Two of these sesamoid bones are very small and located on the underside of the foot near the big toe. Athletes such as runners, baseball and football players, and dancers are likely to experience sesamoiditis. Those with high arched feet, flat feet, or runners who run on the ball of their foot are also prone to suffer from sesamoiditis.
Symptoms include pain or throbbing on the ball of the foot near the big toe. The pain generally starts with a mild throbbing but gradually builds up to shooting pain. Bruising, swelling, and redness are possible, but in most cases, these symptoms are not present. However, moving the big toe can result in pain and difficulty.
To conduct a diagnosis, the podiatrist will examine the ball of the foot and big toe. They will look for any outliers and check the movement of the toe. X-rays will be taken to rule out any other conditions and ensure that it is sesamoiditis.
Treatment for sesamoiditis is generally mild and includes rest, anti-inflammatory and pain medication, and ice treatments to deal with the swelling and pain. Orthotics may be needed with people who have flat or high arched feet to relieve pressure off the bones. In some cases the toe will be taped and immobilized to allow healing. The podiatrist may also decide to use a steroid injection to help with swelling as well. If you have sesamoiditis, you shouldn’t engage in any intensive activity, as it may inflame the area and worsen your pain. If the sesamoid bone has fractured, surgery may be required to remove the sesamoid bone.
If you are suffering from sesamoiditis or are experiencing symptoms similar to sesamoiditis, you should stop all physical activity that puts strain on the area. Furthermore you should see a podiatrist for a diagnosis to see if you have sesamoiditis.
Gout is a painful, inflammatory form of arthritis. Those affected will typically feel an intense stiffness in the joints of their feet, particularly in the big toe. Schedule a visit to learn about how gout can be managed and treated.
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