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5 Foot Exercises to Strengthen the Feet
Even the finest athletes forget the importance of exercising the feet. However, the fact is that when your feet are weak, the rest of your body will need to compensate. In fact, those with weaker feet are near guaranteed to experience back pain as they age.
To support your body and save yourself from injury, here are 5 foot exercises to keep your feet in their finest form:
1. Exercise Barefoot
The first step to stronger feet is to train them to support you without the help of fancy footwear. The greatest advantage to going barefoot is, of course, freeing your feet to utilize their full range of motion.
You can begin by simply walking barefoot around the house. Then, try walking around on your tip toes, balancing yourself only on the balls of your feet. Repeat sets of heel lifts, raising yourself up and down on the balls of your feet, while doing your best to maintain balance. Once you’ve gotten the hang of it, slowly increase the repetitions and duration, stopping before your feet become too sore.
The balance challenge is key to building strength and stability in your feet.
2. Run on the Beach
More specifically, run on the sand, or any similarly soft surface. The advantage of sand is that it shifts and responds to the force of your weight, improving your feet’s joint articulation while increasing strength and range of motion. Running on softer surfaces prevents repetitive trauma to the feet, reducing the likelihood of injury.
3. Resistance Foot Exercises
Sit down with your legs extended straight on the floor. Secure a flat resistance band to a sturdy post, and slip your foot underneath just past the toes. With the band firmly attached, try to extend the toes away from the post and towards your shin. Repeat sets by flexing and extending your feet. As your feet grow stronger, move your body farther back to create greater resistance, increasing the number of repetitions as you go.
4. BOSU Ball Balance
Exercising atop a BOSU ball is the perfect challenge to perfect your balance. The BOSU ball has an extremely firm dome, adding resistance against your feet as you force yourself to balance at an angle. Stand on the side of the dome, so that your toes are angled higher than your heels. From this position, perform sets of squats and/or jumps. For an extra challenge, try balancing on one leg, shifting your weight from leg to leg.
5. Plantar Stretch
Plantar fasciitis is a common foot injury that can be prevented with proper stretching. Seat yourself in a chair barefoot, crossing one leg so that your ankle is resting atop the opposite thigh. From this position, stretch the plantar fascia by grasping the toes and pulling them back towards your knee. Perform a set of 10 stretches on each foot, and repeat 3 times a day. Research has shown that patients suffering from plantar fasciitis had a 77% likelihood of resuming full activity when they performed this stretch.
Schedule a Consultation with Dr. Vikki and Dr. Connie
Don’t wait until an injury occurs to prioritize your foot health. Schedule a consultation with skilled podiatrists Dr. Vikki and Dr. Connie today. For all of your podiatric needs, contact the professional and caring staff at the Superior Foot & Ankle Care Center.
Published in Plantar Fasciitis
What is Gout and How is it Triggered?
Gout is the most common form of inflammatory arthritis. A gout attack is characterized by sudden and severe episodes of pain, warmth, and swelling in a joint. Its underlying cause is a build-up of uric acid in the body over time. Uric acid is the resultant substance of purines processed in the body, in which purines are a type of protein found in human cells and in many foods.
Uric acid is transported by the blood to the kidneys and eliminated in the urine. Normally, the kidneys’ filtering mechanisms facilitate the ridding of this waste substance efficiently. However, if your cells overproduce uric acid or they produce a normal amount but your body cannot efficiently eliminate it, you have a rare genetic abnormality, or your diet and lifestyle elevate the amount of uric acid leading to a buildup, needle-like crystals can start to form in your tissues, resulting in swollen, painful joints.
Gout Triggers
Although triggers differ from one individual to the next, once you identify your specific triggers, gout can become easier to manage. Common triggers include:
- Alcohol – This includes excessive intake of alcohol, especially beer, or binge drinking
- Purine-Rich Foods – Eating large amounts of foods high in purines
- Uric-Acid Lowering Medicines – Although they are perhaps the best long-term solution for controlling gout, beginning a new course of treatment using uric-lowering medications can actually trigger attacks. Contact the medical profession who prescribed the treatment if gout symptoms develop
- Surgery or Sudden Illness – Those who are in bed or stationary for a long period of time are at higher risk of developing gout
- Crash Diets
- Radiation Therapy
Dietary Triggers
A study in the New England Journal of Medicine confirms what physicians have been advising their patients with gout for years: avoid frequent consumption of purine-rich foods such as meat, seafood, animal protein, and purine-rich vegetables; increase consumption of dairy products, as their proteins help lower uric acid levels in the blood.
Developing a lifelong eating strategy that focuses on following a healthy diet should be the goal for people with gout to reduce the likelihood of its recurrence. In general, it is advisable to reduce the amounts of food that you eat that are high in purines. If you already suffer from gout, eating a diet that is rich in purines can result in a five-fold increase in recurrent gout attacks.
Avoid the following high purines foods:
- Red meat (beef, lamb, pork)
- Offal (liver, kidneys, heart)
- Seafood (especially shellfish such as shrimp and lobster, and oily fish)
- Beverages and snacks that are high in sugar
- Excessive alcohol — Drinking alcohol can increase your risk of developing gout and can bring on a sudden attack if you are already suffering from gout. Many beers contain large quantities of purines from the fermenting process; moreover, alcohol stimulates the production of uric acid by the liver. More importantly, alcohol is converted in the body to lactic acid which interferes with the removal of uric acid from the body by the kidneys. Reduction in alcohol consumption is particularly important for people with gout, especially if you are drinking more than the recommended healthy limit of 21 units per week for men, or 14 units per week for women.
On the other hand, the following foods may lower the level of uric acid in the body:
- Skim milk and other low fat dairy products
- Whole grain foods
- Plant oils (olive, canola, sunflower)
- Fruits with low levels of fructose
- Vitamin C supplements
- Fluids other than alcohol
Lifestyle Changes
Additional lifestyle changes that can help reduce your risk of experiencing further attacks of gout include:
- Maintaining a healthy weight – follow a balanced diet
- Exercising regularly – try activities that don’t put too much strain on your joints, such as swimming
- Drinking plenty of water – keeping yourself well hydrated will reduce the likelihood of crystals forming in your joints. Aim for 8 glasses of water a day: the 8×8 rule (around 64 oz)
There is also some evidence to suggest that regular vitamin C supplements, taken in the 500 to 1000mg per day range, can help reduce gout attacks.
If you’re struggling with gout and can’t seem to curb the associated pain, get in contact with Dr. Vikki and Dr. Connie at the Superior Foot & Ankle Center.
Published in Gout
Addressing Nerve Pain in the Feet
Foot pain isn’t just uncomfortable – it can be debilitating. It’s one thing if you have a physical injury that you can visibly identify and treat on the spot; nerve pain, however, can be a trickier beast to tame. You’ve likely experienced nerve pain in your feet before without knowing its cause: the pins and needles, the tingling, the numbness, muscle weakness, and the sensation that your foot has fallen asleep underneath you.
Nerve pain in the feet can stem from a number of different causes, depending on the specific nerve affected. Here’s a look at the various sources of nerve pain in the feet, and your best available treatment options.
Sciatica
You may be surprised to learn that lower back conditions are closely linked to leg and foot pain. This is due to the connecting sciatic nerve, the largest nerve in your body. The sciatic nerve runs down the spine and along the back of each leg, serving the primary role of connecting the spinal cord to the muscles in the leg and feet. Any damage to the sciatic nerve, such as in the lower spine, can actually manifest as crippling leg and foot pain, a condition known as sciatica. Pain experienced as a result of sciatica is often described by patients as being incredibly sharp, almost like a burning sensation.
Sciatica is not a condition in and of itself, but rather a symptom: the diagnosis would identify the underlying source of the nerve damage, usually a herniated disc in the spine resulting in compression of the sciatic nerve. Consult a specialist trained in treating conditions of the back and spine, and refer to your podiatrist for physical therapy and exercises you can do to relieve the pain in your feet.
Diabetic Neuropathy
Diabetic patients sometimes suffer nerve damage as an unfortunate result of their condition. This nerve damage, called diabetic neuropathy, most dramatically impacts the legs and feet. This causes pain and numbness, along with unpleasant sensations spanning pins and needles, tingling or stinging, and even hyper sensitivity in the affected areas.
Nerve damage is serious, and should be brought to the attention of a medical professional immediately. Since this is a tragic side effect of diabetes, the first plan of action is to consult your primary care doctor about how to better manage your diabetic symptoms. Personally monitoring your blood sugar more vigilantly is key, but your doctor may suggest altering your medication or dosage if your condition is deteriorating. From there, consult a skilled podiatrist about potential therapies or treatments to relieve the nerve pain in your feet.
Morton’s Neuroma
A pinched nerve in the foot, known as Morton’s neuroma, is a benign but painful condition. A neuroma is essentially a thickening of the nerve tissue in the toes, forming a lump-like growth, often found specifically between the third and fourth toes. The main symptom is the sensation of having a pebble lodged beneath the toes, accompanied by cramping, numbness, or tingling. These symptoms are exacerbated by tight and otherwise poor-fitting shoes, most notoriously high heels.
The cause of a neuroma is usually chronic irritation, pressure, or trauma to the nerve. High-heels have been a proven contributor to neuroma growth, along with certain high impact sports such as jogging. Patients with existing foot deformities such as bunions or flat feet are more prone to developing a neuroma.
Your podiatrist will carefully examine your feet for any signs of a growth, and may even perform imaging tests such as an X-ray or ultrasound to confirm the diagnosis. They will likely suggest custom orthotics to remove the weight and pressure from the nerve. If your condition is more severe, surgery may be required to relieve the pressure or remove the affected nerve entirely.
Schedule a Consultation with Dr. Vikki and Dr. Connie
Only a skilled podiatrist can accurately identify the source of your foot pain, and map out the solutions you need. Schedule a consultation with trusted podiatrists Dr. Vikki and Dr. Connie at the Superior Foot & Ankle Care Center for happier, healthier feet today.
Published in Health Tips
Caring for Your Feet When Training
You’ve decided to start running again. Maybe it’s to lose a few extra pounds or maybe you’re training for a marathon. Either way, it is important to maintain proper foot care to ensure that your feet can carry you the distance.
Here are some quick tips on properly caring for your feet while in training.
Understanding Your Feet
Before you are able to care for your feet, it is important to understand the foot itself. The foot and ankle are complex in structure and mechanics, serving as the foundations for your body with shock absorbing properties.
The foot and ankle contain 26 bones (25% of the body’s bones), 33 joints, more than 100 muscles, tendons, and ligaments. The foot can be divided, anatomically, into three parts: forefoot, midfoot, and hindfoot.
- Forefoot—consists of five toes and their connecting bones. The toes are connected to the metatarsals by five joints at the ball of the foot. The forefoot balances pressure on the ball of the foot, bearing roughly half of the body’s weight.
- Midfoot—forms the foot’s arch, serving as a shock absorber. The bones in the midfoot connect to the forefoot and hindfoot by muscles and the arch ligament.
- Hindfoot—is made up of three joints which link the midfoot to the ankle. The heel bone is the largest bone in the foot, and underneath that bone is a cushioning layer of fat.
Tips on Proper Foot Care
- Invest in proper running shoes—it is important to have your feet properly measured or fitted for shoes that meet your needs. Some people require less support, while others need more cushioning. If you require a shoe that is out of the ordinary, you should try shopping at a specialty running store.
- Wear the right shoes when you aren’t running—the shoes you wear when you aren’t running matter just as much as your running shoes. High heels are the worst type of shoe that a female runner can wear because they push your center of mass forward, throwing off your hip and spine alignments. Modifying your heel-wearing time will reduce aches and may even improve your running form by reducing calf and foot tightness.
- Invest in high quality socks—ill-fitting and non-wicking socks are one of the top causes of blisters. A poor fitting sock will allow your shoes to rub against your heels, which can cause a lot of pain while you run. Non-wicking socks don’t let your feet breathe, creating a wet environment when you sweat, which could lead to athlete’s foot and foot fungus.
- Get stronger—performing barefoot exercises will ensure that every muscle and ligament in your lower body is in working order. You should try to add strength work into your training two or three times a week. The key is to include exercises that improve mobility and balance. Yoga and Pilates are a great way to strengthen and stretch the feet.
- Fix your form—increasing your cadence will help improve your running form. A slow cadence likely means that you’re covering too much ground with each step, increasing the impact forces on your body. Do a quick inventory of how often your foot hits the ground by counting the number of steps taken by one foot for one minute. If you have less than 88 strides, then your cadence is too slow.
- Soften your skin—most runners tend to have dry feet, which can lead to painful cracking. Moisturize your skin every day, rubbing the lotion in until your feet feel soft and smooth.
- Cool down your toes—if your feet swell or get overheated when you run, you should consider applying ice or soaking your feet in cold water right after your run. Elevating your foot above your chest will also help reduce swelling.
- Massage—while massaging your own feet might not be quite the same as having someone else do it for you, it can still be quite effective. You should start by rubbing your feet for several minutes before dusting them with foot powder. Then continue to rub your feet until they feel smooth.
Schedule an Appointment
If you feel any discomfort after running or even after a long day spent on your feet, then you should schedule an appointment with Dr. Vikki and Dr. Connie. With years of collective experience between them, they will get to the bottom of what’s causing your foot pain and map out the best solution for you.
Published in Athlete's Foot
Selecting the Best Shoes for Your Feet
Are you tired of having sore, achy feet? Does there seem to be nothing medically wrong with your feet? Then it’s possible you could be wearing shoes that aren’t suited for your feet.
Here are some tips on how you can find the best shoes for your feet, so that you can move around comfortably throughout the day without any foot pain.
Tips on How to Find the Right Shoes
When shopping for the right pair of shoes, you need to keep function and comfort in mind, as well as fashion. These tips can help you choose the right shoes that will help keep your feet in good shape:
- Trace your foot—place any shoe that you might buy on top of your foot tracing. If the shoe is shorter or narrower than the tracing, don’t bother trying it on.
- Measure your foot—feet change with age, often growing larger and wider, so you should have your feet measured every time you buy new shoes. If one foot is larger than the other, buy a size that fits the larger foot.
- Shop in the afternoon—because your feet can swell as much as eight percent throughout the day, the best time to buy shoes is at the end of the day to account for the largest possible size your feet will reach.
- Socks—wear the same type of socks to the store that you intend to wear with the shoes.
- Stand in the shoes—you should have half an inch of space between your toe and the end of the shoe when you’re standing, in order to provide enough room for your foot to press forward when you walk. Wiggle your toes to make sure there’s enough room.
- Walk in the shoes—walk around to determine how the shoes feel. Find shoes that fit from the start, not shoes that need to be “broken in.”
- Trust your comfort level—shoes sizes vary between manufacturers, so don’t exclusively depend on the shoe’s noted size or description.
- Pay attention to width and length—if the ball of your foot feels compressed in a particular shoe, ask if it comes in a wider size. Buying shoes that are half a size bigger won’t necessarily solve the problem.
- Feel inside the shoe—check the shoe for any tags, seams, or other material that may irritate your foot.
- Examine the soles—take note of how they feel when you walk around the store. Try to walk on hard surfaces as well as carpet to see how the shoe feels on both.
- Examine the upper part of the shoes—the top of the shoes should be made of a soft, flexible material to match the shape of your foot. Shoes made of leather can reduce the possibility of skin irritations.
Understanding the Parts of the Shoe
Understanding the different parts of the shoe can help you choose what type of shoe will work best for your feet. The different parts of the shoe include:
- Toe box—the front area of the shoe where the toes rest. The deeper the toe box, the more room for your toes.
- Vamp—covers the top part of the foot at the midsection of the shoe (where the laces are). The vamp should fit snuggly, holding the foot firmly, yet comfortably in place.
- Counter—the back of the shoe that holds the heel in place. A stiff counter offers greater heel control and stability.
- Last—the solid, foot-shaped form (usually made from dense plastic) that the manufacturer uses to create a shoe. There are three categories of lasts: straight, semi-curved, and curved.
- Insole—the inside of the shoe where the main part of the foot rests. Shoes that have removable insoles provide greater flexibility as they can be removed or replaced with a cushioned insole or orthotic.
- Shank—is located under the arch of the foot. The stiffer the shank, the more support it provides.
- Midsole—the material that sits between the upper or top section of the shoe and the outer sole. The softer the material, the more shock absorption in the shoe.
- Outsole—the hard bottom of the shoe (typically made from leather, blown rubber, or man-made materials). It is important to make sure that the shape of the outsole conforms to your foot.
Schedule a Consultation
If you find that changing up the style of your shoes doesn’t help with your foot pain, then you should seek out help from an experienced podiatrist. Book a consultation with Dr. Vikki and Dr. Connie today, so that they can help you get to the bottom of your foot pain.
Published in Health Tips
Ingrown Toenails: A Common and Unpleasant Pain
Ingrown toenails are a common nail impairment and account for about one in five patients who visit their family physicians with a foot-related problem. Not only is it an unpleasant hindrance, unattended ingrown toenail can escalate into a painful infection.
Causes for Ingrown Toenails
Ingrown toenails chiefly affect the big toenail, but symptoms can also be found on other toes. Ingrown toenails can be attributed to the following factors:
Anatomical Factors:
- Genetic predisposition, such as the natural shape of your toenails and family history
- Excessive sweating
- Diabetes
- Obesity
- Thyroid, cardiac, and renal disorders that may predispose to edema in the lower extremity of the body
Behavioral Factors:
- Improper trimming (cutting toenails at an angle)
- Repetitive trauma (e.g., running, kicking)
- Inadvertent trauma (e.g., stubbing the toe)
- Ill-fitting shoes
- Poor foot hygiene that provides a breeding ground for bacteria and fungi
Symptoms of Ingrown Toenails
At its early stages, the skin next to the nail may become tender, swollen, and harden over time. There will be pain when pressure is applied to the affected area, leading eventually to fluid build-up. When the affected area becomes infected, symptoms will include red, swollen skin; pain; bleeding; oozing pus; and overgrowth of skin around the toe.
Treatments for Ingrown Toenails
For identifying treatment options, it is useful to classify ingrown toenails into three categories according to their severity: mild, moderate, and severe.
Mild Cases:
- Nail-fold swelling
- Redness or rash of the skin
- Pain with pressure
Moderate Cases:
- Increased swelling in the affected area
- Drainage
- Infection
- Ulceration of the nail-fold
Severe Cases:
- Chronic inflammation
- Granulation tissue (bright red growth coming out from the side of the nail)
- Nail-fold hypertrophy
At-Home Treatments
At-home treatments of ingrown toenails are effective in patients with mild to moderate cases of ingrown toenails. They include:
- Soaking the affected toe and foot in warm, soapy water for 10 to 20 minutes, followed by the application of a topical antibiotic ointment such as polymyxin/neomycin (Neosporin) or steroid ointment to the affected area several times a day until the discomfort resolves
- Placing cotton balls soaked with olive oil under the edge of the affected nail. This method was found to provide immediate relief from pain with minimal or no risk of bacterial infection to the site.
- Gutter splinting: a gutter splint can be made with an acrylic artificial nail that is placed under and taped to the affected nail. The gutter splint treatment takes two weeks to three months to complete – the time required for the normal nail to grow.
Surgical Treatment
The most common surgical procedure for treating an ingrown toenails that is not resolved with at-home treatment is through chemical matricectomy, during which the lateral edge of the affected nail is removed. Apart from a narrower appearance after surgery, the nail will grow back to its original width since the nail matrix is not removed during matricectomy,
Post-Surgical Care
Keep the foot of the bandaged toe raised for one to two days and avoid movement and blunt trauma to the operated site. After the bandage is removed on the second day, wear open-toe shoes as much as possible and soak your toe or foot in saltwater daily.
Infection of the affected area generally resolves without the need for antibiotic therapy after surgery; however, if infection of the lateral nail fold is suspected due to an incomplete matricectomy, physicians will prescribe an oral antibiotic that covers common skin-related bacteria growth. Meanwhile, you can manage pain with over-the-counter pain relief medication.
Prevention
- Cut toenails straight across, not at an angle or down the edges
- Wash your feet every day, drying them thoroughly and applying a foot moisturizer onto your feet and toes
- Use a foot file to remove hard or dead skin
- Wear proper-fitting shoes
- Change your socks (or tights) every day to maintain good feet hygiene
Published in Ingrown Toenails
How to Manage Basic Foot Aches
Foot health is easily taken for granted, especially considering how much work and weight our feet bear day in and day out. However, this is precisely why foot health should be made a top priority: to prevent chronic pain and even disability. Foot pain is common and near inevitable as we grow older, and work our bodies longer and harder. But unlike most things in our adult lives, basic foot aches can be understood, managed, and eventually resolved.
Brushing up on a bit of general foot anatomy is helpful to better understand the source of your pain. It is important to identify the origin of the pain – such as the heel, the arch, the toes, or the balls of your feet – in order to accurately treat a localized injury.
Here are a few tips on identifying the source of your foot aches, and how to manage foot pain in your daily life:
Common Sources of Foot Aches
Your feet require adequate care and support which, in turn, will support overall body. Common sources of foot pain include:
- Poorly-fitting shoes: A proper shoe fit encompasses several factors. This includes the foot length, the shoe depth, the width of the toe box, and more. Have your feet professionally measured at the end of the day, when your feet are largest due to swelling. Also make sure to have the shoes fit your largest foot, as feet are rarely symmetrical.
- Improper support: Proper arch support is necessary, especially if your arches have fallen or your feet tend to pronate. If your shoes are not supportive enough, purchase custom or over-the-counter insoles for the support you need.
- Inappropriate footwear: Most sports have specific footwear specially designed to properly meet the activity’s demands. Cross-training shoes, running shoes, hiking shoes, and tennis shoes are just a few examples. Inappropriate footwear can easily result in physical injury on the court or on the field.
- Spending too long on the feet: Long hours spent on the feet, especially on hard surfaces like concrete, will soon result in pain and even injury.
- Overuse: Like every other part of the body, your feet need rest, too. Avoid overworking the feet by spacing out demanding physical activities like running or sports.
- Trauma: Foot trauma can include everything from sprains, strains, and fractures.
- Fungal infection: Fungal infections like athlete’s foot and toenail fungus are extremely common, and highly contagious.
- Plantar warts: Plantar warts are caused by HPV, which enters through small cuts and breaks in the skin.
- Bunions: Bunions are bony growths formed at the base of the big toe, which can become extremely painful.
- Corns and calluses: Corns and calluses are formed by the thickening and hardening of the skin on the feet, caused by the skin protecting itself from excessive friction.
- Blistering: Foot blisters are common, and are the result of excessive rubbing against the skin from poor shoes or friction.
Foot pain can also be further reduced to localized injuries, which can point to specific conditions:
Heel Pain
Heel pain is the most common cause of foot aches. Pain beneath the heel indicates inflammation of the tissues underneath the foot, which can signify one of several conditions:
- Plantar fasciitis: The fascia is the band of tissue which connects the heel bone to the toes. Plantar fasciitis is the inflammation of the fascia, an injury which often occurs due to overuse. Risk factors include obesity, having a job which requires long hours on hard surfaces, running for exercise, and having flat feet or high arches. The best course of treatment for plantar fasciitis is a good stretching regimen.
- Heel spur: A heel spur is a calcium deposit protruding from the underside of the heel, and is often the result of chronic plantar fasciitis. The risk factors for heel spurs are the same as those for plantar fasciitis, with treatment including surgery and non-surgical solutions like custom orthotics.
- Stone bruise: A stone bruise occurs when the fat pad underneath the heel is injured, usually from stepping on a hard object such as a stone. With enough rest, a stone bruise will eventually heal on its own.
Pain behind the heel, on the other hand, could indicate the inflammation of the area where the Achilles tendon meets the heel bone. This could be the result of excessive running or wearing shoes which dig into the back of the heel. Treatment includes wearing specialized heel inserts or open-back shoes, stretching the Achilles tendon, and the use of anti-inflammatory drugs to relieve the swelling.
Pain in the Balls of the Feet
Pain in the ball of the foot, where the heads of the metatarsals meet, is known as metatarsalgia. This pain and inflammation can be the result of a number of factors, from running and high-impact sports to excess weight and poorly designed shoes. It can also be an indication of:
- Stress fractures: Stress fractures are small breaks in the bones of the toes, which can dramatically impact the way you bear weight on the feet.
- Morton’s neuroma: Morton’s neuroma is a growth in the fibrous tissue surrounding the nerves leading to the toes, and can cause the uncomfortable sensation of having a pebble stuck in your shoe. Its development is commonly linked to the wearing of high-heels, and can be treated by switching to better shoes, corticosteroid injections, or surgery.
Arch Pain
Pain in the arch of the foot is usually a symptom of plantar fasciitis, or an indication of fallen arches. Fallen arches, or flat feet, are often the result of inflammation, tearing, stretching, or damage to the tendons. Treatment for fallen arches includes rest, stretching exercises, physical therapy, orthotics, and anti-inflammatory medications.
Toe Pain
Due to the various joints in the toes, toe injuries can be especially painful. Common sources of toe pain include:
- Gout: Gout is a form of arthritis which mainly targets the big toe. Gout produces extreme swelling and pain in the toes, through causing crystals to form and collect in the toe joints. The condition can be treated through rest, icing the affected areas, and taking non-steroidal anti-inflammatory drugs to ease the swelling.
- Bunions: A bunion is a bony growth that develops on the joint where the big toe connects to the foot. Bunions are more common in women, due to heels forcing the bones of the feet into unnatural formations. Bunion pain can often be alleviated through more supportive shoes or inserts, or you may remove the bunions via surgery.
- Hammertoe: Hammertoes occur when the toes bend downwards at the middle joint, forming a hammer-like appearance instead of pointing straight forward. The condition is most often caused through repeated wear of ill-fitting shoes such as high heels, but may be the result of a muscle imbalance or even arthritis. Mild hammertoe can be treated through toe pads, cushions, or inserts, but severe cases may require surgery to reposition the bones.
Find Foot Pain Relief with Dr. Vikki and Dr. Connie
The feet are fragile, and require the special care and attention of an expert podiatrist. If you’re experiencing foot pain, or are seeking to prevent injury before it strikes, schedule a consultation with Dr. Vikki Dr. Connie at the Superior Foot & Ankle Care Center today.
Published in Health Tips
Plantar Fasciitis: Causes and Treatment
Of the different types of pains occurring in the heel, plantar fasciitis is one of the most common. Its name derives from the area of pain and inflammation: a thick band of tissue called the plantar fascia, which runs across the bottom of your foot. Because the plantar fascia connects your heel bone to your toes, the stabbing pain or deep ache associated with the ailment generally occurs when you take your very first steps in the morning (the “morning hobble”) as the affected foot tries to heal itself in a contracted position through the night.
The pain associated with the plantar fascia normally lessens as your foot limbers up, although it may recur during the day, especially after a prolonged period of standing, or when getting up after having been in a seated position for a while.
Common Causes for Plantar Fasciitis
- Age. Plantar fasciitis is most common in active men and women between the ages of 40 and 60.
- Certain types of exercise. Activities that place repetitive stress on your heel and attached tissue, such as long-distance running, ballet dancing and dance aerobics on hard surfaces, can contribute to an early onset of plantar fasciitis.
- Faulty foot mechanics. Being flat-footed, having a high arch, or even having an abnormal pattern of walking can adversely affect the way weight is distributed when you’re standing and put additional stress on the plantar fascia.
- Obesity. Excess pounds put extra stress on your plantar fascia.
- Occupation. Factory workers, teachers, restaurant servers and others who spend most of their work hours walking or standing on hard surfaces have a higher risk of damaging their plantar fascia.
Importance of Treatment
If plantar fasciitis is left untreated, it may become a chronic condition. You may not be able to keep up your current level and range of activities, and you may even develop symptoms of foot, knee, hip and back problems because plantar fasciitis can affect the way you walk.
How to Cope with Plantar Fasciitis
Home Treatments
- Stay off your feet as much as possible
- Apply ice for 15 to 20 minutes, three to four times per day to reduce swelling
- Reduce or change your exercise routine
- Use arch supports in your shoes
- Do stretching exercises that stretch the Plantar Fascia
- Use anti-inflammatory medication such as Ibuprofen
Medical Treatment
If home treatments fail to bring relief to the plantar fascia, your doctor may opt for an injection of a corticosteroid directly into the damaged section of the ligament, which can help. A procedure that doctors can carry out in their office, they may use an ultrasound device to first determine the best injection site. They may also apply corticosteroids to the skin of your heel or the arch of your foot, followed by a painless electrical current to let the steroid pass through your skin and into the muscle.
Physical therapy can act as ongoing prevention for plantar fascia pain. A physical therapist can also show you exercises to strengthen your lower leg muscles, helping to stabilize your walk and lessen the workload on your plantar fascia.
Prevention for Plantar Fasciitis
To prevent plantar fasciitis, reduce the amount of time spent standing on a hard surface. Exercise on soft surfaces whenever possible, and visit a specialist to make sure you’re wearing the proper shoes for your foot type and gait. It is also beneficial to stretch the plantar fascia regularly. While it’s typical to experience pain in just one foot, massage and stretch both feet first thing in the morning, and three times during the day. It is especially important to stretch adequately before your exercise routine.
Stretching Exercises for the Plantar Fascia
Sit down, and place the affected foot across your knee. Using the hand on your affected side, pull your toes back toward your shin until you feel a stretch in your arch. Run your thumb along your foot–you should feel tension. Hold for a count of 10. Do this stretch first thing in the morning and at least three times during the day and before exercising.
Book an Appointment with Dr. Vikki and Dr. Connie
If you suspect you’re suffering from plantar fasciitis, be sure to get in contact with Dr. Vikki and Dr. Connie. They can help you get to the bottom of your foot pain problem and provide you with the right treatment plan.
Published in Pain Relief
Dealing with Ankle Sprains Before They Get Worse
Ankle sprains are very common injuries. Odds are that at some point in every person’s life—be it while running on the playground as a child or landing awkwardly on the stairs as an adult—a sprain will occur. Often sprains are simply complications from over-extended ligaments in the ankle that will clear up on their own. However, in some cases the ligaments will stretch severely or even tear, prompting the need for medical attention.
The most common recipients of ankle sprains are men between the ages of 15 and 24, and women over the age of 30. At least half of all ankle sprains occur during strenuous activity; however, almost as many occur from daily activities such as going downstairs or walking on soft or slippery surfaces. An average of 25,000 people each year seek medical attention for ankle sprains in the United States.
There are a few signs to look out for when sustaining a sprain. With mild sprains there will be pain along the inside of the foot and difficulty walking. Most sprains involve swelling, although with a mild sprain the swelling should not be severe and should go away within a few days. With more severe sprains there will likely be bruising and severe swelling. Most people report a popping or tearing sound occurring at the onset of the injury. It is likely you will not be able to put any weight on the injured foot at all.
The swelling that can occur with a severe sprain is similar to the swelling that occurs with a fracture. It is important to seek medical attention whenever swelling occurs, as there may be a more serious injury capable of worsening if left untreated. Even simple sprains, if left untreated, can turn to joint weakness or stiffness later on.
What Can I Do?
Like many conditions of the foot and ankle areas, there are things you can do at home to lessen the symptoms. The R.I.C.E. method of at-home treatment, derived from the first letters of Rest, Icing, Compression and Elevation, is a useful acronym to remember when dealing with Ankle Sprains.
Rest is generally the first step you should always take after a foot injury. Any amount of weight placed on the affected area can cause severe pain and prompt further injury. It is important to remain off of the affected foot/feet as much as possible, as soon as possible after the injury is sustained.
Icing the affected area for twenty-minute periods is an effective way to minimize the pain and help lessen bruising.
Compression of the injured ankle involves binding the joint with a bandage or boot, which can help to minimize swelling. However, it is recommended that you consult a health professional before binding as further injury can be caused by unskilled methods of compression.
Elevation involves raising the affected foot above the level of your chest, or at least as high as you can safely and comfortably do. This will restrict blood flow to the affected area and decrease pain.
In many cases of a sprain, a boot or crutches will be required to cushion the injured foot or to remove weight from it entirely. Podiatric professionals, like the team at Superior Foot & Ankle Care Center, can help to asses the severity of a sprain and provide the tools necessary to help you heal.
Where Should I Go from Here?
If you have sustained a sprain, chances are that your mobility has suffered. Dr. Vikki and the qualified team at Superior Foot & Ankle Care Center have the tools and training necessary to educate you on how to treat a sprain and how to avoid future injury.
With many years of collective experience, Dr. Vikki and Dr. Connie can help you get back on your feet and stay there. Schedule a consultation today to find out what the team at Superior Foot & Ankle Care Center can do for you!
Published in Health Tips
Cracked Feet: Here’s Why Your Feet Are So Dry
Just because your feet are tucked away in socks and shoes for most of the day doesn’t mean that they don’t need moisture, too. If you have noticed cracked heels developing, it’s a sign that the skin on your feet is in dire need of moisture. Left alone, cracked heels can cause pain, bleeding, and even infection.
Cracked heels occur when the skin is too dry to support all of the pressure on it. So when natural expansions of the foot occur during the day, the callused skin on the heel begins to split.
How to Prevent Cracked Feet
- Purchase a good foot cream. Look for rich, heavy moisturizing creams and oils to apply to your cracked feet. Generally, greasier creams works better. Petroleum jelly is a great option if you are unsure where to start. Use the creams (or petroleum jelly) before going to bed, since they take some time to soak in
- Choose your soap carefully. While cracked heels need to be kept clean and dry, harsher soaps will remove too much moisture from your feet. Look for milder soaps or those that note they have moisturizing properties.
- Drink plenty of water. That dry, crackly feeling in your throat when you haven’t had water in a while is indicative of what your skin is feeling, too. Drinking more water will rehydrate your skin and help heal cracked heels.
Believe it or not, the moisture your feet get also depends heavily on how you bathe.
- Moisturize after every shower. Make a point of moisturizing right after a bath or shower to seal moisture in.
- Skip a shower. Bathing more than once a day can actually be harmful for your body. Water from outside the body washes away the oils from your skin and sucks moisture out. The more time you spend bathing, the less moisture your feet retain.
- Set the water to lukewarm. While most people prefer a steamy shower, the hot water will actually dry out your skin. Set the water to room temperature instead.
- Try an oatmeal bath. Bathing with oatmeal-based cleansers are actually a lot less drying than other cleansers, and help prevent cracked feet.
- Don’t scrub your feet. Heavily scrubbing your feet with a towel only dries the skin out even more. Instead, gently pat your skin.
While most cases of cracked heels aren’t serious, soreness, redness, and swelling around the cracked area could be signs of infection and require examination from a podiatrist. If you are worried about infection or simply want to learn more about taking care of your feet, contact Dr. Vikki and Dr. Connie at Superior Foot & Ankle Care Center.
Published in Health Tips
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Get the Facts on Foot Ulcers
Foot ulcers can develop into serious wounds and can even lead to the loss of a limb. This is why it is important to adequately treat every cut, callus and blister you sustain because they have the potential to develop into these serious foot ulcers. Here is some information about identifying, preventing and treating foot ulcers.
Who’s at Risk?
People who suffer from chronic illnesses such as sickle cell anemia, nerve damage from alcoholism, atherosclerosis (hardening of the arteries), and those with vascular issues can all be at risk of developing foot ulcers. However, the group that is most at risk are those with diabetes. This is because diabetics often suffer from peripheral neuropathy, which is nerve damage that numbs the extremities to cold, heat and pain.
Because of peripheral neuropathy, diabetics may sustain foot wounds that they are unable to feel and therefore do not treat. Walking around on untreated wounds will often cause them to become foot ulcers. Peripheral neuropathy can also cause the feet to become deformed. Putting deformed feet in normal shoes can cause blisters and calluses that may also develop into ulcers. In addition, diabetics often have poor blood circulation to their legs and feet and, without proper nourishment, the feet are unable to heal themselves of infections.
Identifying foot Ulcers
Foot ulcers are red sores found commonly on the balls of the feet or underneath the big toe. If they are infected, they will also produce pus and omit a bad odor. If left untreated, these sores can develop gangrene and your foot will eventually need amputation. For this reason, it is imperative to see a podiatrist if you suspect that you have a foot ulcer so you can be properly diagnosed and treated.
Preventing Foot Ulcers
- Inspect your feet regularly for cuts, blisters and calluses that can turn into ulcers.
- Keep your feet clean and well-hydrated.
- Exercise regularly, this improves your circulation.
- Keep your toenails trimmed properly.
- Don’t go barefoot because it leaves your feet vulnerable to harm.
- Don’t smoke because it weakens your immune system.
Treating Foot Ulcers
Cleansing and Debridement
Your doctor will cleanse the ulcer and remove any dead or dying tissue from the wound. An ointment that promotes healing may be added to the wound before your doctor bandages it.
Stay off Your Feet
Your foot may be put in a cast or protective boot. It is best to stay off your feet as much as possible while you are healing.
Assisted Wound Care
A foot care professional will have to inspect your ulcer once a week until it is fully healed. In addition, a visiting nurse will help dress your wound.
It is critical for diabetics to develop a good relationship with their podiatrists. Most diabetics will require regular care to assure that small problems will not develop into major issues.
Now that you know some facts about foot ulcers, be sure to reach out to a foot care professional if you suspect you have one. If you have any further questions about identifying, preventing or treating foot ulcers or want to book an appointment at the Superior Foot & Ankle Care Center, feel free to reach out to us.
Published in Diabetes
Severe Foot Pain and How to Treat It
Do you have foot pain so severe that it makes it unbearable for you to walk around? Have you tried a bunch of different remedies that just don’t seem to work?
The key to solving your foot pain is first getting the right diagnosis. Here’s a look at some of the common causes of foot pain and how to treat them. However, before you try out any of these treatments by yourself, you should consult with your podiatrist.
Common Causes of Severe Foot Pain
Your feet carry you around every day, bearing your weight when you’re standing and helping you get to where you need to go. You might not think about your feet too often, that is until they start to hurt. Foot pain is a common problem among people of all ages.
A list of some of the possible causes of foot pain include:
- Achilles tendinitis: is an overuse injury of the Achilles tendon (the band of tissue that connects the calf muscles at the back of your lower leg to your heel bone).
- Bunions: a bony bump that forms at the base of your big toe.
- Bursitis: affects the small, fluid-filled sacs (bursae) that cushion the bones, tendons, and muscles near your joints.
- Corns and calluses: thick, hardened layers of skin that develop when your skin tries to protect itself against friction and pressure.
- Diabetic neuropathy: a type of nerve damage that is the result of diabetes.
- Flatfeet: the entire soles of your feet touch the floor when you stand.
- Gout: sudden, severe attacks of pain, redness and tenderness in joints. Often at the base of the big toe.
- Hammertoe and mallet toe: deformities in the imbalance in the muscles, tendons, or ligaments that normally hold the toe straight.
- Ingrown toenails: when the corner or side of the toenail grows into the soft flesh.
- Metatarsalgia: when the ball of your foot becomes painful and inflamed.
- Plantar fasciitis: pain and inflammation in the thick band of tissue (plantar fascia) that runs across the bottom of your foot and connects your heel bone to your toes.
Treating Severe Foot Pain
Treatments for severe foot pain problems include:
- Achilles tendinitis: usually responds well to self-care measures, such as rest, ice, compression, and elevation; but if your symptoms are severe then your doctor might suggest other treatment options, like pain medications (ibuprofen or naproxen), physical therapy, or surgery.
- Bunions: some nonsurgical options include changing shoes, padding or taping your foot, medications, shoe inserts, and applying ice. Surgical options include removing swollen tissue, removing part of the bone to straighten your big toe, realigning the long bone between the back of your foot and your big toe, and permanently joining the bones of your affected joint.
- Bursitis: treatment usually involves rest, ice, and pain relievers. However, if the bursitis is more severe, treatment might include medication, therapy, injections, an assistive device, or surgery.
- Corns and calluses: treatment options can include trimming away excess skin, callus-removing medication, shoe inserts, or surgery.
- Diabetic neuropathy: treatment focuses on slowing the progression of the disease, relieving pain, and managing complications and restoring function. To help slow the nerve damage you will need to keep your blood pressure under control, follow a healthy-eating plan, get plenty of exercise, maintain a healthy weight, stop smoking, and avoid alcohol.
- Flatfeet: if your flat feet are painful then your doctor might suggest arch supports, stretching exercises, supportive shoes, or physical therapy.
- Gout: medications that can treat gout and prevent future attacks include nonsteroidal anti-inflammatories, colchicine, and/or corticosteroids.
- Hammertoe and mallet toe: wearing proper footwear (allows adequate space for your toes) will help relieve pressure and pain.
- Ingrown toenails: your doctor may recommend lifting the nail, partially removing the nail, or removing the nail and tissue.
- Metatarsalgia: conservative measures (rest, ice, compression, and elevation) usually relieve the pain. In rare cases, you may have to undergo surgery to realign the metatarsal bones.
- Plantar fasciitis: you may be required to take certain medications (ibuprofen or naproxen) and undergo types of therapy (physical therapy, night splints, or orthotics). In some cases, you may have to undergo steroid shots, extracorporeal shock wave therapy, or surgery.
Consult with Dr. Vikki and Dr. Connie
It is important to consult with your podiatrist to make sure that you get a proper diagnosis for your foot pain. Book a consultation with Dr. Vikki and Dr. Connie so that they can help you get rid of your severe foot pain for good.
Published in Health Tips
What Orthopedic Shoes and Inserts Can and Can’t Do for You
At the end of the day, are your feet so sore that you can barely walk? Is this something that occurs on a regular basis? If so, then orthopedic shoes or inserts may be the right solution for you.
But before you run out to the drugstore to pick up some non-prescription inserts, here are some things that you need to know about what orthopedic shoes and inserts can and can’t do for you.
What are Orthopedic Shoes and Inserts?
Orthopedic shoes are specifically designed to provide support and pain relief for people suffering with some type of leg, ankle, or foot pain. While most people tend to think of ugly shoes when they think of orthopedic shoes, today’s orthopedic shoe is a lot more fashion-friendly then they have been in the past, and are worn by people of all ages. The exact design for orthopedic shoes varies depending on the particular health problems of the wearer. There is no one design of orthopedic shoe that will work effectively on all types of foot problems.
Wearing orthopedic shoes is a good idea whenever there is any type of health issue that makes walking painful. All orthopedic shoes and boots share several characteristics, such as:
- Extra firm and low heels
- Wide toes
- Inner soles that can be removed
While the most popular type of orthopedic footwear is shoes and inserts, you can also buy orthopedic socks and slippers.
Prescription vs. Non-Prescription Inserts
Just like orthopedic shoes, shoe inserts can help relieve a variety for ailments, including flat arches and foot pain. Shoe inserts work to cushion your feet, providing comfort and support to your arches. They can also help correct biochemical foot problems or cure long-standing foot issues.
The most common types of shoe inserts are:
- Arch supports: designed to support the foot’s natural arch.
- Insoles: provides extra cushioning and support. They are often made of gel, foam, or plastic.
- Heel liners: also known as heels pads or heel cups. They provide extra cushioning in the heel region.
- Foot cushions: can be used as a barrier to stop your shoe from rubbing against your foot.
Unlike non-prescription inserts, prescription custom orthotics are designed specifically to support and comfort your feet. Prescription orthotics can be divided into two categories: functional orthotics and accommodative orthotics.
Functional orthotics work to treat foot pain caused by abnormal motion and injuries, such as shin splints or tendinitis. Functional orthotics are generally made out of semi-rigid material, like plastic or graphite.
Accommodative orthotics are made out of softer material and are meant to provide additional cushioning and support. They can be used to treat uncomfortable conditions, such as diabetic foot ulcers and painful calluses on the bottom of the foot.
Causes of Foot Pain
Some of the common types of foot pain that orthopedic shoes or inserts can help treat include:
- Plantar fasciitis: irritation or inflammation of the band of tough tissue connecting the heel bone to the toes.
- Heel Spurs: abnormal bone growth on the bottom of your heel.
- Heel fracture: a high-impact injury caused from a fall or car accident.
- Metatarsalgia: pain and inflammation in the ball of your foot.
- Morton’s neuroma: a thickening of tissue around the nerves between the bases of the toes.
- Fallen arches: when the arches of the feet flatten out.
- Bunions: a bony bulge along the edge of the foot, next to the base of the big toe.
- Hammertoe: when your second, third, or fourth toe bends at the middle joint.
- Claw toe: when your toe points up or down and is unable to straighten.
- Sesamoid fracture: a break in the small bones that are embedded in the tendons attached to the big toe.
Book an Appointment
While orthopedic shoes and inserts can do a lot to help your feet feel better, you should make an appointment with a skilled and knowledgeable podiatrist before purchasing your own orthopedic shoes and inserts. Consult with Dr. Vikki and Dr. Connie today about which products will work best for your specific foot needs, and what else you can do to help alleviate your foot pain.
Published in Health Tips
What Causes Your Feet to Make Cracking Sounds?
Do you often find that your feet crack and pop when you’re walking? Are you concerned about what the noises could mean? In most cases, painless cracking and popping isn’t something that you need to worry about. It’s when the cracking causes you pain that you should be concerned.
Here’s a quick look at some of the reasons that might be causing your feet to crack and what it could mean for you.
Painless Cracking
While painless cracking isn’t something that you have to really worry about, you may still be curious about what causes your feet to crack. Some of the things that may cause your feet to crack without causing you pain include:
- Escaping gases—the bones in our joints are surrounded by synovial fluid that lubricates and prevents bones from rubbing against each other. Synovial fluid contains oxygen, nitrogen, and carbon dioxide. When the joint capsule is stretched, these gases form bubbles that cause a popping sound when the bubbles are released. In order to crack the same joints again, you have to wait until the gasses return to the synovial fluid.
- Movement of joints, tendons, and ligaments—the tendon position changes and moves slightly out of place when a joint is moved. This may cause you to hear a snapping sound when the tendon returns to its original position. Also, your ligaments may tighten as you move your joints, which can make a cracking sound.
- Rough surfaces—arthritic joints make sounds caused by the loss of smooth cartilage and the roughness of the joint surface.
Painful Cracking
In some cases, your feet making cracking sounds could be an indication of a greater problem. Some more serious problems that may cause your feet to crack include:
- Morton’s neuroma—a painful condition that affects the ball of your foot, most commonly the area between your third and fourth toes. This condition may feel similar to having a pebble in your shoe. Morton’s neuroma involves a thickening of the tissue around one of the nerves leading to your toes. This can cause your feet to crack, and you may also feel a sharp burning pain, as well as a stinging, burning, or numbing of the toes. This condition can be caused by wearing high-heeled shoes or shoes that are too tight or ill-fitting, causing extra pressure on your toes and the ball of your foot; by participating in high-impact sports that may subject your feet to repetitive trauma; or by foot deformities, such as bunions, hammertoe, high arches, or flatfeet.
- Achilles tendon rupture—the Achilles tendon is a strong fibrous chord that connects the muscle in the back of your calf to your heel bone. Overstretching your Achilles tendon can cause it to tear (rupture) completely or partially. If your Achilles tendon ruptures, you will most likely feel a pop or snap, followed by an immediate sharp pain in the back of your ankle and lower leg. Ruptures tend to occur within two and a half inches of the point where it attaches to the heel bone. It is often caused by a sudden increase in the amount of stress on your Achilles tendon, such as increasing your participation in high-intensity sports, falling from a height, or stepping in a hole.
- Locked joint—if a joint becomes locked when it pops or cracks then there is a chance that something is caught between the joint surfaces. A piece of torn bone or cartilage may be the cause. Once the joint is stuck, it will need to be manipulated to unlock it, which will cause a popping sound.
Book a Consultation
If you experience any pain or swelling in your cracking joints, then it’s important that you seek out medical advice from a qualified healthcare professional. Book a consultation with Dr. Vikki and Dr. Connie today. With years of collective experience in their fields, they’ll be able to help you get to the bottom of what’s causing your feet to make cracking sounds and how the issue can be alleviated.
Published in Health Tips
