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Foot stretches offer a simple yet powerful way to improve flexibility, relieve tension, and prevent injuries. One effective stretch is the toe stretch, where you sit back on your heels, gently pressing your toes into the ground to stretch the top of the foot. Another beneficial stretch is the calf stretch, achieved by placing hands on a wall, stepping one foot back, and pressing the heel into the ground while keeping the back leg straight. Additionally, the plantar fascia stretch targets the sole of the foot, as you sit with one leg crossed over the other, gently pulling your toes back towards the shin. These stretches can alleviate discomfort caused by conditions like plantar fasciitis and Achilles tendonitis, while also enhancing overall foot mobility and function. Incorporating these stretches into your daily routine, especially before and after physical activity. If you are interested in learning more about specific foot stretches and how they can help relieve foot pain, it is suggested that you contact a podiatrist.
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 Julie Jurd-Sadler, DPM from Progressive Podiatry. 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.
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 feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Flat feet, or fallen arches, are a common foot condition where the arches of the feet collapse, resulting in the entire sole of the foot making contact with the ground. Understanding the various causes, including hereditary conditions such as Ehler-Danlos syndrome and Marfan syndrome, may shed light on this condition's complexity. Genetics can influence the structure and alignment of the foot's bones, tendons, and ligaments. Individuals with a family history of flat feet are more likely to inherit the trait, predisposing them to this condition from birth. Additionally, certain medical conditions such as arthritis, obesity, and diabetes can contribute to the weakening of the foot's supportive structures, leading to flat feet over time. Furthermore, injury or trauma to the foot, prolonged standing or walking on hard surfaces, and wearing unsupportive footwear can exacerbate the condition. If you have flat feet, it is suggested that you are under the care of a podiatrist who can offer you effective relief and treatment methods.
Flatfoot is a condition many people suffer from. If you have flat feet, contact Julie Jurd-Sadler, DPM from Progressive Podiatry. Our doctor will treat your foot and ankle needs.
What Are Flat Feet?
Flatfoot is a condition in which the arch of the foot is depressed and the sole of the foot is almost completely in contact with the ground. About 20-30% of the population generally has flat feet because their arches never formed during growth.
Conditions & Problems:
Having flat feet makes it difficult to run or walk because of the stress placed on the ankles.
Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.
Knees – If you have complications with your knees, flat feet can be a contributor to arthritis in that area.
Symptoms
Treatment
If you are experiencing pain and stress on the foot you may weaken the posterior tibial tendon, which runs around the inside of the ankle.
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
If left untreated, an ingrown toenail can lead to more serious concerns, such as an infection. Knowing proper nail care can help in the prevention of an ingrown toenail. Give us a call, and get treated!
Plantar fibroma, a benign tissue growth that develops on the bottom of the foot, can cause discomfort and affect mobility. Recognizing the symptoms of plantar fibroma is essential for early diagnosis and effective management. One common symptom is the presence of a firm, palpable nodule or lump in the arch or midfoot region. This nodule may vary in size and can be tender to the touch, causing pain or discomfort, especially when standing or walking. Some individuals may also experience a sensation of pressure or tightness in the affected area, particularly when wearing tight or constrictive footwear. As the plantar fibroma progresses, it may lead to changes in foot structure and function, such as difficulty bearing weight on the affected foot or altered gait patterns. If left untreated, plantar fibromas can worsen over time, potentially causing chronic pain and interfering with daily activities. If you have noticed a lump on the sole of your foot, it is suggested that you visit a podiatrist who can properly treat this condition.
A plantar fibroma may disrupt your daily activities. If you have any concerns, contact Julie Jurd-Sadler, DPM of Progressive Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Plantar Fibroma
A plantar fibroma is a fibrous knot in the arch of the foot. It is embedded in the plantar fascia which is a band of tissue that extends from the heel to the toes along the bottom of the foot. There can be multiple plantar fibromas in the feet at the same time. There are no known causes for this condition. If you have a plantar fibroma, there will be a bump in the arch of your foot that cannot be missed. Any associated pain is most often due to a shoe rubbing against the nodule. Non-surgical options, such as steroid injections, physical therapy, and orthotics should be tried first. Surgery is a last resort and is the only thing that will remove a plantar fibroma entirely. Consult with a podiatrist for a proper diagnosis and to determine the treatment regimen that is right for you.
What Causes a Plantar Fibroma?
While there are no specific causes identified, a plantar fibroma can possibly come from genetic predisposition or the formation of scar tissue that forms from healing the tears in the plantar fascia.
What Are the Symptoms of a Plantar Fibroma?
There will be a noticeable lump in the arch of the foot that may or may not cause pain. If pain is felt, it is typically because a shoe is rubbing up against the lump or when walking or standing barefoot.
Treatment and Prevention
A plantar fibroma will not disappear without treatment, but it can get smaller and be a non-issue. If pain persists, a podiatrist examines the foot and when the arch of the foot is pressed, pain can be felt down to the toes. An MRI or biopsy might be performed to help diagnose or evaluate the plantar fibroma. The following non-surgical options are generally enough to reduce the size and pain of these nodules:
Surgery is considered if the mass increases in size and the patient continues to feel pain after non-surgical methods are tried.
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.
Plantar fasciitis is a common foot condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot, connecting the heel bone to the toes. This condition typically manifests as heel pain, particularly with the first steps in the morning or after periods of rest, which can gradually worsen throughout the day. The precise cause of plantar fasciitis is not always clear, but it often results from repetitive strain or excessive stress on the plantar fascia. Factors contributing to the development of plantar fasciitis include overuse from activities such as running, walking long distances, or standing for extended periods. Additionally, certain risk factors like obesity, high arches, flat feet, or tight calf muscles can increase the likelihood of developing plantar fasciitis. If you have heel pain, it is suggested that you visit a podiatrist who can effectively diagnose plantar fasciitis, and offer an appropriate treatment plan.
Plantar fasciitis can be very painful and inconvenient. If you are experiencing heel pain or symptoms of plantar fasciitis, contact Julie Jurd-Sadler, DPM from Progressive Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
What Is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the thick band of tissue that runs along the bottom of your foot, known as the plantar fascia, and causes mild to severe heel pain.
What Causes Plantar Fasciitis?
How Can It Be Treated?
While very treatable, plantar fasciitis is definitely not something that should be ignored. Especially in severe cases, speaking to your doctor right away is highly recommended to avoid complications and severe heel pain. Your podiatrist can work with you to provide the appropriate treatment options tailored to your condition.
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Morton's neuroma, a common foot condition, occurs when a nerve in the ball of the foot becomes thickened and inflamed, leading to pain and discomfort. This condition typically affects the area between the third and fourth toes but can also occur between other toes. The exact cause of Morton's neuroma is not always clear, but it often develops due to repetitive stress or irritation on the nerve, such as wearing tight or high-heeled shoes that compress the forefoot. Activities that involve repetitive pressure on the ball of the foot, such as running or participating in high-impact sports, can also contribute to the development of Morton's neuroma. Additionally, foot deformities like bunions, hammertoes, or flat feet may increase the risk. Understanding the underlying causes of Morton's neuroma is important for effective management and prevention strategies, which may include wearing supportive footwear, using orthotic inserts, and avoiding activities that exacerbate symptoms. If you have pain in this part of your foot, it is strongly suggested that you are under the care of a podiatrist who can accurately diagnose and treat Morton’s neuroma.
Morton’s neuroma is a very uncomfortable condition to live with. If you think you have Morton’s neuroma, contact Julie Jurd-Sadler, DPM of Progressive Podiatry. Our doctor will attend to all of your foot care needs and answer any of your related questions.
Morton’s Neuroma
Morton's neuroma is a painful foot condition that commonly affects the areas between the second and third or third and fourth toe, although other areas of the foot are also susceptible. Morton’s neuroma is caused by an inflamed nerve in the foot that is being squeezed and aggravated by surrounding bones.
What Increases the Chances of Having Morton’s Neuroma?
Morton’s neuroma is a very treatable condition. Orthotics and shoe inserts can often be used to alleviate the pain on the forefront of the feet. In more severe cases, corticosteroids can also be prescribed. In order to figure out the best treatment for your neuroma, it’s recommended to seek the care of a podiatrist who can diagnose your condition and provide different treatment options.
If you have any questions, please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Pregnancy is marked by numerous changes in the body, including the feet. One notable alteration is the increase in shoe size experienced by many expectant mothers. This change occurs due to hormonal fluctuations and the body's natural tendency to retain fluids, which leads to swelling in the feet and ankles. Consequently, women may find that their usual shoe size feels snug or uncomfortable during pregnancy, necessitating the need for larger footwear to accommodate the swelling. Additionally, some pregnant individuals may encounter itching and redness on the soles of their feet, a condition known as pruritus gravidarum. This symptom can arise due to heightened blood circulation, hormonal changes, or skin stretching, causing discomfort and irritation. While these foot changes are a normal part of pregnancy, expectant mothers need to prioritize foot health by wearing supportive footwear, practicing gentle foot exercises, and elevating the feet to reduce swelling. Consulting with a podiatrist can also guide in managing foot discomfort and ensuring a smooth pregnancy journey. If you are seeking relief from foot conditions developed during pregnancy, it is suggested that you consult a podiatrist.
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 Julie Jurd-Sadler, DPM from Progressive Podiatry. 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?
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Have you noticed a bony protrusion on the side of your big toe? If so, you may have developed the foot condition known as a bunion. Don't let bunions interfere with your daily activities.
Tarsal tunnel syndrome, though less commonly known than other foot conditions, can cause significant discomfort and impairment for those affected. Similar to carpal tunnel syndrome in the wrist, tarsal tunnel syndrome involves compression of the posterior tibial nerve as it passes through a narrow space in the ankle called the tarsal tunnel. This compression can result from various factors, including injury, inflammation, or underlying conditions like arthritis or diabetes. Symptoms of tarsal tunnel syndrome may include burning pain, tingling, numbness, or weakness in the foot and ankle, often worsened by prolonged standing or walking. Left untreated, tarsal tunnel syndrome can lead to permanent nerve damage and functional limitations. Diagnosis typically involves a thorough physical examination, along with imaging studies like MRI or nerve conduction tests. Early recognition and intervention are critical for managing tarsal tunnel syndrome effectively and minimizing long-term consequences. If you have any of the above symptoms, it is suggested that you confer with a podiatrist who can offer you effective treatment solutions.
Tarsal tunnel syndrome can be very uncomfortable to live with. If you are experiencing tarsal tunnel syndrome, contact Julie Jurd-Sadler, DPM of Progressive Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Tarsal Tunnel Syndrome
Tarsal tunnel syndrome, which can also be called tibial nerve dysfunction, is an uncommon condition of misfiring peripheral nerves in the foot. The tibial nerve is the peripheral nerve in the leg responsible for sensation and movement of the foot and calf muscles. In tarsal tunnel syndrome, the tibial nerve is damaged, causing problems with movement and feeling in the foot of the affected leg.
Common Cause of Tarsal Tunnel Syndrome
The Effects of Tarsal Tunnel Syndrome
A physical exam of the leg can help identify the presence of tarsal tunnel syndrome. Medical tests, such as a nerve biopsy, are also used to diagnose the condition. Patients may receive physical therapy and prescriptive medication. In extreme cases, some may require surgery.
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Hammertoe, a deformity characterized by an abnormal bending of the toe joint, can lead to discomfort, difficulty walking, and even pain during daily activities. While many cases of hammertoe can be managed with conservative measures such as padding, shoe modifications, and orthotic devices, surgery may be necessary in certain instances. Hammertoe surgery becomes essential when the condition progresses to a point where conservative treatments no longer provide relief or when the deformity interferes significantly with mobility and quality of life. During surgery, the surgeon may release tight tendons, reposition bones, or remove damaged tissue to straighten and realign the affected toe. Although surgery involves risks like any medical procedure, it can offer long-term relief and improve functionality for individuals suffering from severe hammertoe deformities. If you are living with hammertoe, it is strongly suggested that you are under the care of a podiatrist who can determine if surgery is the correct choice for you.
Foot surgery is sometimes necessary to treat a foot ailment. To learn more, contact Julie Jurd-Sadler, DPM of Progressive Podiatry. Our doctor will assist you with all of your foot and ankle needs.
When Is Surgery Necessary?
Foot and ankle surgery is generally reserved for cases in which less invasive, conservative procedures have failed to alleviate the problem. Some of the cases in which surgery may be necessary include:
What Types of Surgery Are There?
The type of surgery you receive will depend on the nature of the problem you have. Some of the possible surgeries include:
Benefits of Surgery
Although surgery is usually a last resort, it can provide more complete pain relief compared to non-surgical methods and may allow you to finally resume full activity.
Surgical techniques have also become increasingly sophisticated. Techniques like endoscopic surgery allow for smaller incisions and faster recovery times.
If you have any questions please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Cracked heels occur when the skin around the heels becomes dry, thickened, and fissured. This condition is often caused by a lack of moisture, leading to the skin's inability to retain hydration and elasticity. While anyone can develop cracked heels, some individuals are at a higher risk. Those who frequently expose their feet to harsh conditions, such as prolonged standing, walking barefoot, or wearing open-back shoes, are more susceptible. Additionally, factors like obesity, diabetes, and aging can contribute to the development of cracked heels. Symptoms of cracked heels include dryness, flakiness, redness, itching, and the formation of deep cracks or fissures. These fissures can be painful and may bleed in severe cases. It is essential to address cracked heels promptly to prevent complications such as infections. If you have developed cracked heels, it is strongly suggested that you consult a podiatrist who can provide the appropriate treatment methods.
Cracked heels are unsightly and can cause further damage to your shoes and feet. If you have any concerns, contact Julie Jurd-Sadler, DPM from Progressive Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.
Cracked Heels
Cracked heels appear unappealing and can make it harder for you walk around in sandals. Aside from looking unpleasant, cracked heels can also tear stockings, socks, and wear out your shoes. There are several methods to help restore a cracked heel and prevent further damage.
How Do You Get Them?
Dry skin is the number one culprit in creating cracked heels. Many athletes, walkers, joggers, and even swimmers suffer from cracked heels. Age and skin oil production play a role to getting cracked heels as well.
Promote Healing
Over the counter medicines can help, especially for those that need instant relief or who suffer from chronic dry feet.
Wear Socks – Wearing socks with medicated creams helps lock in moisture.
Moisturizers – Applying both day and night will help alleviate dryness which causes cracking.
Pumice Stones – These exfoliate and remove dead skin, which allows for smoother moisturizer application and better absorption into the skin.
Change in Diet
Eating healthy with a well-balanced diet will give the skin a fresh and radiant look. Your body responds to the kinds of food you ingest. Omega-3 fatty acids and zinc supplements can also revitalize skin tissue.
Most importantly, seek professional help if unsure how to proceed in treating cracked heels. A podiatrist will help you with any questions or information needed.
If you have any questions, please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Cuboid syndrome, a relatively uncommon but painful condition, occurs when the cuboid bone in the foot becomes displaced or irritated, leading to discomfort and limited mobility. The cuboid bone is located on the outer side of the foot, near the middle, and plays an important role in maintaining foot stability and movement. Diagnosis of cuboid syndrome involves a thorough physical examination by a podiatrist, focusing on the foot's range of motion, tenderness, and specific movements that reproduce pain. Imaging tests such as X-rays or MRI scans may be utilized to rule out other potential causes of foot pain and confirm the diagnosis. Symptoms of cuboid syndrome typically include pain on the outer side of the foot, difficulty walking or bearing weight, swelling, and a sensation of instability or shifting in the midfoot area. In severe cases, manipulation or mobilization techniques by a podiatrist may be necessary to realign the cuboid bone and alleviate symptoms. If you have pain in this part of your foot, it is suggested that you visit a podiatrist who can successfully diagnose and treat cuboid syndrome.
Cuboid syndrome, also known as cuboid subluxation, occurs when the joints and ligaments near the cuboid bone in the foot become torn. If you have cuboid syndrome, consult with Julie Jurd-Sadler, DPM from Progressive Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.
Cuboid syndrome is a common cause of lateral foot pain, which is pain on the outside of the foot. The condition may happen suddenly due to an ankle sprain, or it may develop slowly overtime from repetitive tension through the bone and surrounding structures.
Causes
The most common causes of cuboid syndrome include:
Symptoms
A common symptom of cuboid syndrome is pain along the outside of the foot which can be felt in the ankle and toes. This pain may create walking difficulties and may cause those with the condition to walk with a limp.
Diagnosis
Diagnosis of cuboid syndrome is often difficult, and it is often misdiagnosed. X-rays, MRIs and CT scans often fail to properly show the cuboid subluxation. Although there isn’t a specific test used to diagnose cuboid syndrome, your podiatrist will usually check if pain is felt while pressing firmly on the cuboid bone of your foot.
Treatment
Just as the range of causes varies widely, so do treatments. Some more common treatments are ice therapy, rest, exercise, taping, and orthotics.
If you have any questions, please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Hammertoe is a foot deformity characterized by an abnormal bending of the toe joints, causing the affected toe to resemble a hammer or claw. This condition typically affects the second, third, or fourth toes. It results from an imbalance in the muscles, tendons, and ligaments that control toe movement. Tightening of the ligaments and tendons, often due to wearing ill-fitting shoes with narrow toe boxes or high heels, can force the toes into a bent position over time. Additionally, genetic predisposition, foot structure abnormalities, and underlying conditions like arthritis or nerve damage can contribute to the development of hammertoes. As the condition progresses, individuals may experience pain, discomfort, corns, or calluses on the affected toes, making it difficult to wear shoes comfortably. Early intervention through proper footwear, toe exercises, orthotic devices, and, in severe cases, surgical correction can help alleviate symptoms and prevent complications associated with hammertoe. If you have hammertoe, it is suggested that you seek guidance from a podiatrist for an appropriate diagnosis and management of this condition.
Hammertoes can be a painful condition to live with. For more information, contact Julie Jurd-Sadler, DPM of Progressive Podiatry. Our doctor will answer any of your foot- and ankle-related questions.
Hammertoe
Hammertoe is a foot deformity that occurs due to an imbalance in the muscles, tendons, or ligaments that normally hold the toe straight. It can be caused by the type of shoes you wear, your foot structure, trauma, and certain disease processes.
Symptoms
Risk Factors
Treatment
If you have hammertoe, you should change into a more comfortable shoe that provides enough room for your toes. Exercises such as picking up marbles may strengthen and stretch your toe muscles. Nevertheless, it is important to seek assistance from a podiatrist in order to determine the severity of your hammertoe and see which treatment option will work best for you.
If you have any questions, please feel free to contact our offices located in Ijamsville and Mouth Airy, MD . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Do you suffer from heel pain when you get up in the morning? If so, you should seek the professional help of your podiatrist and have a proper diagnosis performed. Heel pain can be caused by several different foot-related conditions.
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