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Tuesday, 26 December 2017 00:00

The Benefits of Stretching the Feet

General health is often improved by stretching and exercising your feet on a routine basis.  While walking may be the most beneficial exercise, flexibility and resistance exercises can be just as important in promoting good health and avoiding injury to the feet.  There are many forms of exercise to choose from, many of which can be integrated into your daily routine.  Before beginning, it’s important to allow time for simple stretching; this can help in strengthening the muscles of the feet.  Some exercises may include circling your foot in one direction, then changing to the other direction.  Dropping the heel while standing on a step is another effective stretch for the feet. It's important to remember to contact your podiatrist if you experience pain at any time during these stretches.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Glen Robison  from AZ Foot & Ankle. 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 feel free to contact our offices located in Mesa and Globe, AZ. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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Wednesday, 20 December 2017 00:00

Heel Pain Can be Treated!

Do you suffer from heel pain when you get up in the morning?

Monday, 18 December 2017 00:00

Treatments for Ingrown Toenails

If you realize your toenail is growing into the surrounding skin in addition to becoming red and tender, the chances are good that you are experiencing an ingrown toenail. Usually the big toe is affected and may bleed or have pus coming from the area. Common causes may be from injuries such as a stubbed toe, poorly cut toenails, or from shoes that may not fit correctly. Proper treatment is crucial for ingrown toenails in order to prevent infection. This may include changing socks regularly, cutting the nail straight across to prevent digging into the skin that surrounds it, and keeping the feet clean by washing them every day. Minor surgery for severe cases may include a partial or total nail avulsion. Typically, this means a local anaesthetic is used for numbing the toe, and the edges of the toenail may be cut away or the nail fully removed. If you think you may have ingrown toenails, a consultation with a podiatrist is advised for a proper diagnosis and treatment.

Ingrown toenails can become painful if they are not treated properly. For more information about ingrown toenails, contact Dr. Glen Robison of AZ Foot & Ankle. Our doctor can provide the care you need to keep you pain-free and on your feet.

Ingrown Toenails

Ingrown toenails occur when a toenail grows sideways into the bed of the nail, causing pain, swelling, and possibly infection.

Causes

  • Bacterial infections
  • Improper nail cutting such as cutting it too short or not straight across
  • Trauma to the toe, such as stubbing, which causes the nail to grow back irregularly
  • Ill-fitting shoes that bunch the toes too close together
  • Genetic predisposition

Prevention

Because ingrown toenails are not something found outside of shoe-wearing cultures, going barefoot as often as possible will decrease the likeliness of developing ingrown toenails. Wearing proper fitting shoes and using proper cutting techniques will also help decrease your risk of developing ingrown toenails.

Treatment

Ingrown toenails are a very treatable foot condition. In minor cases, soaking the affected area in salt or antibacterial soaps will not only help with the ingrown nail itself, but also help prevent any infections from occurring. In more severe cases, surgery is an option. In either case, speaking to your podiatrist about this condition will help you get a better understanding of specific treatment options that are right for you.

If you have any questions please feel free to contact our offices located in Mesa and Globe, AZ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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Monday, 11 December 2017 00:00

Finding the Right Footwear for Each Activity

When it comes to buying shoes, it’s important to buy footwear that is suitable for what you will be doing. If you plan on running, try to find footwear that is breathable, flexible, supportive, and comfortable. While you should look for these traits in all footwear, different environments require different features. Hiking, for example, requires a more rigid shoe that may not be as breathable, especially if they are designed for cold weather environments. Walking, on the other hand, can be performed in running shoes that are comfortable and well-fitted. If you go rock climbing, then rock climbing shoes are essential as they have superior gripping to help prevent falls. However, rock climbing shoes are not very supportive and are meant to be tight around the feet. These attributes make them unsuitable for everyday wear. Wearing the right type of shoes is vital to preventing foot injuries and will allow you to more safely enjoy all your favorite outdoor activities.

If you are a runner, wearing the right running shoe is essential. For more information, contact Dr. Glen Robison from AZ Foot & Ankle. Our doctor can provide the care you need to keep you pain-free and on your feet.

Choosing the Right Running Shoe for Your Foot Type

To increase performance and avoid the risk of injury, it is important to choose the right running shoe based on your foot type. The general design of running shoes revolves around pronation, which is how the ankle rolls from outside to inside when the foot strikes the ground.

  • Neutral runners are able to choose from a wide variety of shoes, including minimalist shoes or even going barefoot.
  • Runners who overpronate, or experience an over-abundance of ankle rolling, should choose shoes that provide extra motion control and stability.
  • Runners who underpronate, or supinate, have feet that have high arches and lack flexibility, preventing shock absorption. They require shoes with more flexibility and cushion.

If you have any questions please feel free to contact our offices located in Mesa and Globe, AZ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

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Wednesday, 06 December 2017 00:00

Reminder - When was the last time...

Custom orthotics (shoe inserts) should be replaced periodically. They need to fit properly to give you the best results. Protect your feet and ankles.

Monday, 04 December 2017 00:00

How Pregnancy Affects Your Feet

When weight gain occurs during pregnancy, a woman’s center of gravity may change. Typically, this adds pressure to the knees and feet, potentially causing edema and over-pronation. Over-pronation (in-ward rolling feet) can cause the arches to flatten because of the additional weight. Strain on the calves and feet are common results of over-pronation, in addition to pain in the feet. Edema, or swelling, commonly occurs in the feet during the latter stages of pregnancy. Treatment may consist of wearing footwear that provides shock absorption and extra support. Elevating the feet can also help provide relief, as can eating a well-balanced diet and staying hydrated by drinking plenty of water. By avoiding foods high in salt and exercising regularly, it's possible to keep the swelling to a minimum. A consultation with a podiatrist may be advised if swelling and pain persist in the feet.  

Pregnant women with swollen feet can be treated with a variety of different methods that are readily available. For more information about other cures for swollen feet during pregnancy, consult with Dr. Glen Robison from AZ Foot & Ankle. Our doctor will attend to all of your foot and ankle needs.

What foot problems can arise during pregnancy?

One problem that can occur is overpronation, which occurs when the arch of the foot flattens and tends to roll inward.  This can cause pain and discomfort in your heels while you’re walking or even just standing up, trying to support your baby.  

Another problem is edema, or swelling in the extremities. This often affects the feet during pregnancy, but tends to occur in the later stages. 

How can I keep my feet healthy during pregnancy?

  • Wearing orthotics can provide extra support for the feet and help distribute weight evenly
  • Minimize the amount of time spent walking barefoot
  • Wear shoes with good arch support
  • Wear shoes that allow for good circulation to the feet
  • Elevate feet if you experience swelling
  • Massage your feet
  • Get regular, light exercise, such as walking, to promote blood circulation to the feet

If you have any questions please feel free to contact our offices located in Mesa and Globe, AZ. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Pregnancy and Foot Health
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