Improving toe point is essential for dancers seeking strength, flexibility, and graceful lines. Effective toe stretches help enhance performance and reduce injury risk. The piano toe stretch involves sitting and gently lifting and lowering each toe like playing piano keys to improve control. A resistance stretch with a hair elastic builds strength by looping it around the toes and pressing outward. Additionally, the standing toe press strengthens arches by rising onto the toes and holding the position. Practicing these toe stretches regularly enhances stability and flexibility. A podiatrist can assess foot health, address injuries, and recommend personalized exercises. If you have toe pain, it is suggested that you consult a podiatrist who can treat various foot conditions and guide you on additional ways to stretch your toes.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Stephen Boykins, DPM from SoCal Podiatry, P.C.. Our doctor 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 to determine 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 exercise, 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 to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions please contact our offices located in Downey and Moreno Valley, CA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Heel pain is a common problem that can interfere with walking, exercise, and daily activities. The discomfort may be caused by conditions such as plantar fasciitis, heel spurs, tendonitis, or nerve irritation. Because the heel supports much of the body’s weight, even minor issues can become persistent if not addressed. Diagnosis begins with a podiatrist evaluating your medical history, activity level, and footwear. A physical exam, along with imaging, such as X-rays or ultrasounds, may be used to pinpoint the cause. Identifying the source of pain is essential, since treatment varies depending on the condition. Management can include rest, stretching, footwear changes, custom orthotics, or targeted exercises. Anti-inflammatory medications and advanced treatments may also be recommended. In rare cases, surgery may be necessary. If heel pain is interfering with your mobility or quality of life, it is suggested that you see a podiatrist for a diagnosis and appropriate treatment.

Many people suffer from bouts of heel pain. For more information, contact Stephen Boykins, DPM of SoCal Podiatry, P.C.. Our doctor can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

• Wearing ill-fitting shoes                
• Wearing non-supportive shoes
• Weight change           
• Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions, please feel free to contact our offices located in Downey and Moreno Valley, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

A plantar heel spur is a bony growth that forms on the underside of the heel bone, often associated with chronic stress on the plantar fascia. Causes include repetitive strain from running or walking, obesity, improper footwear, or abnormal foot mechanics. Risk factors may involve flat feet, high arches, aging, and participating in high impact sports. Symptoms often include sharp heel pain, especially when first standing in the morning, swelling, and tenderness at the bottom of the heel. A podiatrist can evaluate the condition, recommend supportive footwear, provide custom orthotics, and offer treatments such as stretching to reduce pain and restore mobility. If you have heel pain, it is suggested that you consult a podiatrist who can accurately diagnose and treat heel spurs. 

Heel spurs can be incredibly painful and sometimes may make you unable to participate in physical activities. To get medical care for your heel spurs, contact Stephen Boykins, DPM from SoCal Podiatry, P.C.. Our doctor will do everything possible to treat your condition.

Heels Spurs

Heel spurs are formed by calcium deposits on the back of the foot where the heel is. This can also be caused by small fragments of bone breaking off one section of the foot, attaching onto the back of the foot. Heel spurs can also be bone growth on the back of the foot and may grow in the direction of the arch of the foot.

Older individuals usually suffer from heel spurs and pain sometimes intensifies with age. One of the main condition's spurs are related to is plantar fasciitis.

Pain

The pain associated with spurs is often because of weight placed on the feet. When someone is walking, their entire weight is concentrated on the feet. Bone spurs then have the tendency to affect other bones and tissues around the foot. As the pain continues, the feet will become tender and sensitive over time.

Treatments

There are many ways to treat heel spurs. If one is suffering from heel spurs in conjunction with pain, there are several methods for healing. Medication, surgery, and herbal care are some options.

If you have any questions, please feel free to contact our offices located in Downey and Moreno Valley, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Wearing shoes that fit correctly is essential for comfort and long-term foot health. To measure your foot, place it on a flat surface and use a ruler or measuring tape from the heel to the longest toe, then compare with a shoe size chart. Be sure to measure both feet since one is often slightly larger. Shoes that are too small or too large can cause issues such as blisters, bunions, hammertoes, corns, and even chronic foot pain. A podiatrist can evaluate your foot structure, recommend proper footwear, and address any damage caused by ill-fitting shoes. If you have foot pain from wearing shoes that do not fit correctly, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on how to choose shoes that fit properly.

Getting the right shoe size is an important part of proper foot health. Seek the assistance of Stephen Boykins, DPM from SoCal Podiatry, P.C.. Our doctor will provide the care you need to keep you pain-free and on your feet.

Getting the Right Shoe Size

There are many people who wear shoes that are the incorrect size, negatively affecting their feet and posture. Selecting the right shoes is not a difficult process, so long as you keep several things in mind when it comes to choosing the right pair.

• When visiting the shoe store, use the tools available to measure your foot.
• Be sure there is ‘wiggle room’. There should be about an inch between your toes and the tip of your shoes.
• Do not always assume you are the same size, as manufacturers run differently.
• Purchase shoes later in the day, as your feet swell as the day progresses.
• If a shoe is not comfortable, it is not suitable. Most shoes can’t be ‘broken in’, and comfort should be the ultimate goal when it comes to choosing the right pair of shoes

As our feet hold our body weight and keep us moving, it is important to treat them right. Picking the right pair of shoes can provide your feet comfort and mobility without pain.

If you have any questions, please feel free to contact our offices located in Downey and Moreno Valley, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.