People who enjoy running marathons are most likely familiar with the pounding the feet can endure during this sport. It is beneficial to have a strong connection between the feet and the ground, and this can be accomplished by performing foot stretches. When the big toe is strong, it may be easier to balance and move forward. An effective stretch for the toes is known as the towel scrunch. This is done by placing your foot on top of a towel while sitting in a chair and pulling the towel toward you by using your toes. This stretch can help to improve dexterity and strength in the numerous muscles, tendons, and ligaments. Additionally, it generally feels good when the arch of the foot is stretched. This is done by rolling your foot on a large ball to stretch the soft tissues. Research has indicated this may be helpful in preventing inflammation. If you would like additional information about how to perform foot stretches, it is suggested that you 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 Westfield Foot & Ankle Specialists. 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 Westfield and Newark, NJ. We offer the newest diagnostic and treatment technologies for all your foot care needs.Read more about How to Stretch Your Feet
Broken toes are generally very painful and can cause a great deal of discomfort when trying to go about your daily routine. Those who have broken their toes often recall experiencing pain and swelling as the first signs of something gone wrong. After some time has passed, you may also notice that the affected area has stiffened or has turned a bluish color. The easiest way to tell if a toe has been broken is to look for any deformities, such as a bend in the toe, or if the toe is sticking out in an unusual manner. If you feel you have broken your toe, it is advised that you stay off your feet as much as possible to prevent furthering the damage. Some patients have also found the technique of “buddy taping” helpful. This consists of taping the deformed toe to the toe next to it, in an effort to hold the deformed toe in the correct positioning. For a proper diagnosis and an advised treatment plan, we recommend you consult with a podiatrist as soon as possible.
A broken toe can be very painful and lead to complications if not properly fixed. If you have any concerns about your feet, contact one of our podiatrists from Westfield Foot & Ankle Specialists. Our doctors will treat your foot and ankle needs.
What to Know About a Broken Toe
Although most people try to avoid foot trauma such as banging, stubbing, or dropping heavy objects on their feet, the unfortunate fact is that it is a common occurrence. Given the fact that toes are positioned in front of the feet, they typically sustain the brunt of such trauma. When trauma occurs to a toe, the result can be a painful break (fracture).
Symptoms of a Broken Toe
- Throbbing pain
- Bruising on the skin and toenail
- The inability to move the toe
- Toe appears crooked or disfigured
- Tingling or numbness in the toe
Generally, it is best to stay off of the injured toe with the affected foot elevated.
Severe toe fractures may be treated with a splint, cast, and in some cases, minor surgery. Due to its position and the pressure it endures with daily activity, future complications can occur if the big toe is not properly treated.
If you have any questions please feel free to contact our offices located in Westfield and Newark, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.Read more about What to Know About a Broken Toe
Patients who experience stress fractures that affect the feet can often feel frustrated. A stress fracture is known as a small crack in the bone and can be referred to as a hairline fracture. It occurs as a result of repeated stress that can gradually happen during frequent running or from standing for the majority of the day. The recovery process is generally lengthy and may require that you stay off your feet. People who are affected with severe stress fractures may find it helpful to wear a protective boot to aid in the healing process. There are methods that can be implemented, which may help to prevent stress fractures. This can include gradually increasing mileage and building muscle strength that will support your chosen type of running. If you have a stress fracture, it is strongly recommended that you seek the counsel of a podiatrist who can properly treat this condition.
Activities where too much pressure is put on the feet can cause stress fractures. To learn more, contact one of our podiatrists from Westfield Foot & Ankle Specialists. Our doctors can provide the care you need to keep your pain free and on your feet.
Dealing with Stress Fractures of the Foot and Ankle
Stress fractures occur in the foot and ankle when muscles in these areas weaken from too much or too little use. The feet and ankles then lose support when walking or running from the impact of the ground. Since there is no protection, the bones receive the full impact of each step. Stress on the feet can cause cracks to form in the bones, thus creating stress fractures.
What Are Stress Fractures?
Stress fractures occur frequently in individuals whose daily activities cause great impact on the feet and ankles. Stress factors are most common among:
- People affected with Osteoporosis
- Tennis or basketball players
- High impact workouts
Pain from the fractures occur in the area of the fractures and can be constant or intermittent. It will often cause sharp or dull pain with swelling and tenderness. Engaging in any kind of activity which involves high impact will aggravate pain.
If you have any questions please feel free to contact our offices located in Westfield and Newark, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.Read more about Dealing with Stress Fractures of the Foot and Ankle
The medical condition that is referred to as Sever’s disease generally targets teenagers. It can occur when the heel bone grows faster than the tendons, ligaments, and muscles in the leg, and this can possibly cause them to stretch beyond their normal range. This condition can affect teens who frequently participate in sporting events that involve running and jumping activities. Patients who experience this type of injury may have symptoms that can consist of swelling in the heel area, pain and discomfort when the foot is touched, and it may be difficult to walk. Treatment options can include elevating the affected the foot which may help to reduce swelling, performing specific stretches that can strengthen the foot, and in severe cases, the child may have a cast. If your child is experiencing any of these symptoms, it is advised that you seek the counsel of a podiatrist who can offer proper treatment solutions.
Sever's disease often occurs in children and teens. If your child is experiencing foot or ankle pain, see one of our podiatrists from Westfield Foot & Ankle Specialists. Our doctors can treat your child’s foot and ankle needs.
Sever’s disease is also known as calcaneal apophysitis, which is a medical condition that causes heel pain I none or both feet. The disease is known to affect children between the ages of 8 and 14.
Sever’s disease occurs when part of the child’s heel known as the growth plate (calcaneal epiphysis) is attached to the Achilles tendon. This area can suffer injury when the muscles and tendons of the growing foot do not keep pace with bone growth. Therefore, the constant pain which one experiences at the back of the heel will make the child unable to put any weight on the heel. The child is then forced to walk on their toes.
Acute pain – Pain associated with Sever’s disease is usually felt in the heel when the child engages in physical activity such as walking, jumping and or running.
Highly active – Children who are very active are among the most susceptible in experiencing Sever’s disease, because of the stress and tension placed on their feet.
If you have any questions, please feel free to contact our offices located in Westfield and Newark, NJ. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.Read more about Sever's Disease
Research has indicated that the amount of sleep runners get may be linked to possibly preventing running injuries. Sleep helps the body to maintain strength, and may be connected to the minimization of stress the muscles and joints endure while running. Other benefits of sleeping the recommended eight hours per night may include restoring the body’s energy, recovery from possible fatigue, and enhancing one’s running performance. Getting the proper amount of sleep may be beneficial in recovering from an existing injury, as well as helping one to become more alert. Healthy sleep habits can include maintaining a consistent sleep schedule, and resting in a bedroom that is cool and comfortable. If you would like additional information about how to prevent running injuries, please consult with a podiatrist.
All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Westfield Foot & Ankle Specialists. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.
More Tips for Preventing Injury
- Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
- Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
- “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
- Cross-Training is Crucial
- Wear Proper Running Shoes
- Have a Formal Gait Analysis – Poor biomechanics can easily cause injury
If you have any questions, please feel free to contact our offices located in Westfield and Newark, NJ. We offer the newest diagnostic and treatment technologies for all your foot care needs.Read more about Preventing Running Injuries