Taking a few minutes each day to stretch your feet can improve flexibility, ease discomfort, and support overall mobility. One simple stretch is the toe pull, where you sit comfortably and gently pull your toes back toward your shin to release tension in the arch. Another helpful exercise is the towel stretch. This is done by placing a towel under the ball of your foot and slowly pulling it toward you while keeping your knee straight. A third option is the calf stretch, which involves leaning forward against a wall with one leg behind you, keeping your heel on the ground to lengthen the muscles that connect to the heel and foot. Regular stretching may reduce stiffness, improve circulation, and help prevent injury. If you are experiencing persistent foot pain, it is suggested that you visit a podiatrist for professional care and guidance.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Steven Lashley, DPM from Florida. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

• Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
• Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
• Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

If you have any questions please contact our office located in Boynton Beach, FL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

An Achilles tendon tear is a serious injury that occurs when the tendon connecting the calf muscles to the heel bone partially or completely ruptures. This can result from sudden force during sports, jumping, or running, as well as from degeneration due to overuse or aging. Common causes include increased activity without proper conditioning or underlying tendon weakness. Diagnosis is made through a physical exam, checking for swelling, bruising, tenderness, or difficulty pushing off the foot, and may include imaging tests for confirmation. A podiatrist can provide expert treatment, from immobilization and therapy to surgical referrals, when needed. If you have sustained an Achilles tendon injury, it is suggested that you promptly consult a podiatrist who can accurately diagnose and treat this condition.

Achilles tendon injuries need immediate attention to avoid future complications. If you have any concerns, contact Steven Lashley, DPM of Florida. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is the Achilles Tendon?

The Achilles tendon is a tendon that connects the lower leg muscles and calf to the heel of the foot. It is the strongest tendon in the human body and is essential for making movement possible. Because this tendon is such an integral part of the body, any injuries to it can create immense difficulties and should immediately be presented to a doctor.

What Are the Symptoms of an Achilles Tendon Injury?

There are various types of injuries that can affect the Achilles tendon. The two most common injuries are Achilles tendinitis and ruptures of the tendon.

Achilles Tendinitis Symptoms

• Inflammation
• Dull to severe pain
• Increased blood flow to the tendon
• Thickening of the tendon

Rupture Symptoms

• Extreme pain and swelling in the foot
• Total immobility

Treatment and Prevention

Achilles tendon injuries are diagnosed by a thorough physical evaluation, which can include an MRI. Treatment involves rest, physical therapy, and in some cases, surgery. However, various preventative measures can be taken to avoid these injuries, such as:

• Thorough stretching of the tendon before and after exercise
• Strengthening exercises like calf raises, squats, leg curls, leg extensions, leg raises, lunges, and leg presses

If you have any questions please feel free to contact our office located in Boynton Beach, FL . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Bunions are a foot deformity that often develop gradually, leading to pain and changes in toe alignment. The most noticeable symptom of a bunion is a hard, bony bump on the side of the big toe that may become red, swollen, and tender from pressure inside shoes. As the bunion progresses, the big toe shifts inward toward the second toe, sometimes crossing over or under it, which can cause stiffness and difficulty in moving the joint. Pain at the base of the toe is common, especially when walking or standing for long periods. Bunions may also lead to irritation of the bursa, a small fluid-filled sac, resulting in bursitis, or displacement of the sesamoid bones under the big toe joint. Causes of bunions include inherited foot structure, arthritis, and frequent use of shoes that lack adequate support or have a narrow, pointed toe box, such as high heels or flip-flops. If you are experiencing pain from a bunion, it is suggested that you schedule an appointment with a podiatrist for an evaluation and appropriate treatment.

If you are suffering from bunion pain, contact Steven Lashley, DPM of Florida. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is a Bunion?

Bunions are painful bony bumps that usually develop on the inside of the foot at the joint of the big toe. As the deformity increases over time, it may become painful to walk and wear shoes. Women are more likely to exacerbate existing bunions since they often wear tight, narrow shoes that shift their toes together. Bunion pain can be relieved by wearing wider shoes with enough room for the toes.

Causes

• Genetics – some people inherit feet that are more prone to bunion development
• Inflammatory Conditions - rheumatoid arthritis and polio may cause bunion development

Symptoms

• Redness and inflammation
• Pain and tenderness
• Callus or corns on the bump
• Restricted motion in the big toe

In order to diagnose your bunion, your podiatrist may ask about your medical history, symptoms, and general health. Your doctor might also order an x-ray to take a closer look at your feet. Nonsurgical treatment options include orthotics, padding, icing, changes in footwear, and medication. If nonsurgical treatments don’t alleviate your bunion pain, surgery may be necessary.

If you have any questions, please feel free to contact our office located in Boynton Beach, FL . We offer the newest diagnostic and treatment technologies for all your foot care needs.