Custom orthotics, or shoe inserts, should be periodically replaced. Orthotics must fit properly to give you the best results. Protect your feet and ankles!
Embarking on a running journey is not only invigorating but also demands a proactive approach to prevent injuries and ensure a sustained passion for the sport. Incorporating targeted exercises into your routine is key to building strength and resilience. Strengthening the muscles surrounding the knees and ankles through exercises such as lunges and calf raises enhances stability, reducing the risk of sprains and strains. Core exercises contribute to overall body balance, promoting a more efficient running gait. Flexibility exercises, such as dynamic stretches, help improve the range of motion and minimize the impact on joints. Regular strength training sessions, focusing on both the upper and lower body, foster muscular endurance that is vital for sustained running performance. Listening to your body, incorporating adequate rest, and gradually increasing mileage are essential components of injury prevention. If you are seeking more information about how running injuries may affect the feet, in addition to learning about effective prevention methods, it is suggested that you schedule an appointment with a podiatrist.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact one of our podiatrists of Lovely Foot Associates, PC. Our doctors will treat your foot and ankle needs.
How to Prevent Running Injuries
Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.
What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.
Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.
If you have any questions please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Mobility in the ankle joint is vital for everyday activities such as walking, climbing stairs, and transitioning between sitting and standing. Reduced ankle mobility can stem from various factors, with tight calf muscles being a primary contributor. The calf muscle, situated at the back of the shin, plays an essential role in the ability to flex and extend the foot. When this calf muscle becomes tight, it can affect overall ankle movement. In addition, scar tissue at the front of the ankle can also lead to anterior ankle impingement. It may cause discomfort and restrict movement, particularly during activities like squats. To counteract reduced ankle mobility, incorporating targeted exercises into your routine is important. One such effective exercise focuses on stretching the calf muscles, including the gastrocnemius. This wall stretch involves standing upright with one leg straight behind you and the other in front. While keeping the heel of your hindfoot on the floor, lean against the wall. Maintain this position until you feel a light pull on the back of your leg, holding for 45 seconds. Repeat this stretch several times daily to alleviate tightness and enhance ankle mobility. Whether you are an athlete aiming to optimize performance or simply want relief from ankle discomfort, it is suggested that you make an appointment with a podiatrist who can evaluate the situation and present you with appropriate treatment options.
Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact one of our podiatrists from Lovely Foot Associates, PC. Our doctors can provide the care you need to keep you pain-free and on your feet.
Exercise for Your Feet
Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.
Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctors to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual.
Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.
If you have any questions please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Achilles tendon bursitis is a painful condition that involves inflammation of the fluid filled sac, or bursa, located between the skin of the heel. Posterior Achilles tendon bursitis affects the back of the heel, while anterior Achilles tendon bursitis, also called retromalleolar bursitis, is felt in front of the attachment of the Achilles tendon to the heel bone. Symptoms include swelling, warmth, pain, and a tender spot at the back of the heel. Diagnosis by a podiatrist begins with a discussion of symptoms and a medical history, followed by a physical examination to identify signs of inflammation and tenderness. X-rays may be used to rule out other potential causes of heel pain, and in some cases, an ultrasound or MRI may provide more detailed views. The primary goal is to relieve inflammation and reduce pain. Treatment approaches may vary based on the severity and location of the pain. In rare cases, surgical intervention may be considered. For help in relieving the pain of Achilles tendon bursitis, it is suggested that you make an appointment with a podiatrist.
Achilles tendon injuries need immediate attention to avoid future complications. If you have any concerns, contact one of our podiatrists of Lovely Foot Associates, PC. Our doctors can provide the care you need to keep you pain-free and on your feet.
What Is the Achilles Tendon?
The Achilles tendon is a tendon that connects the lower leg muscles and calf to the heel of the foot. It is the strongest tendon in the human body and is essential for making movement possible. Because this tendon is such an integral part of the body, any injuries to it can create immense difficulties and should immediately be presented to a doctor.
What Are the Symptoms of an Achilles Tendon Injury?
There are various types of injuries that can affect the Achilles tendon. The two most common injuries are Achilles tendinitis and ruptures of the tendon.
Achilles Tendinitis Symptoms
Rupture Symptoms
Treatment and Prevention
Achilles tendon injuries are diagnosed by a thorough physical evaluation, which can include an MRI. Treatment involves rest, physical therapy, and in some cases, surgery. However, various preventative measures can be taken to avoid these injuries, such as:
If you have any questions please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.
Gout is not only about discomfort. If not addressed, especially when it is ongoing, it can evolve into major health challenges over the years. There are formations called tophi, which essentially are hardened clusters of urate crystals. These can emerge in various areas, including the feet. Even though they might not always be painful, neglecting them can harm your bones, cartilage, and joints. With prolonged gout, individuals often experience regular joint inflammation. This consistent swelling, combined with tophi, can result in permanent joint alterations and rigidity. In extreme situations, surgical intervention might be necessary to rectify or even replace damaged joints. Additionally, gout raises the likelihood of kidney stone formation. This happens because urate crystals can accumulate in the urinary system. Over time, if these stones block your kidneys, it can lead to scarring and damage. There's a belief that this kind of kidney damage, if not treated, can progress to chronic kidney ailments. Moreover, the persistent pain due to chronic gout can be mentally taxing. It can hinder daily activities like walking and working, leading to emotional strain. If you have gout, it is strongly suggested that you make a n appointment with a podiatrist to get treatment for this painful affliction before it takes more of a toll on your body and mind.
Gout is a foot condition that requires certain treatment and care. If you are seeking treatment, contact one of our podiatrists from Lovely Foot Associates, PC. Our doctors will treat your foot and ankle needs.
What Is Gout?
Gout is a type of arthritis caused by a buildup of uric acid in the bloodstream. It often develops in the foot, especially the big toe area, although it can manifest in other parts of the body as well. Gout can make walking and standing very painful and is especially common in diabetics and the obese.
People typically get gout because of a poor diet. Genetic predisposition is also a factor. The children of parents who have had gout frequently have a chance of developing it themselves.
Gout can easily be identified by redness and inflammation of the big toe and the surrounding areas of the foot. Other symptoms include extreme fatigue, joint pain, and running high fevers. Sometimes corticosteroid drugs can be prescribed to treat gout, but the best way to combat this disease is to get more exercise and eat a better diet.
If you have any questions please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Plantar warts are small growths that develop on parts of the feet that bear weight. They're typically found on the bottom of the foot. Don't live with plantar warts, and call us today!
Ankle arthritis, characterized by the progressive degeneration of the ankle joint, can cause significant pain and hinder one's ability to move comfortably. When conservative treatments such as medication and bracing prove insufficient, surgery for ankle arthritis may become a viable option. There are several surgical procedures available to address ankle arthritis, each tailored to the individual's specific condition and needs. One common procedure is ankle arthroscopy, a minimally invasive technique that allows the surgeon to examine and treat the joint with small incisions. Ankle fusion, or arthrodesis, involves the removal of damaged joint surfaces and the fusion of the tibia and talus bones to create a stable but immobile joint, effectively eliminating pain. Ankle replacement surgery, or arthroplasty, is another option, where the damaged joint is replaced with a prosthetic implant, preserving joint motion and relieving pain. The choice of surgery depends on factors like the extent of joint damage, the patient's age, and overall health. While each surgery comes with its own set of considerations and potential risks, these options offer hope for improved ankle function and long-term pain relief for individuals battling ankle arthritis. If you have ankle arthritis and are contemplating surgery as a treatment option, it is strongly suggested that you consult a podiatrist who can determine the best type of surgery for you.
Foot surgery is sometimes necessary to treat a foot ailment. To learn more, contact one of our podiatrists of Lovely Foot Associates, PC. Our doctors 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 office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.
Foot stress fractures, though they can happen to anyone, often have identifiable causes and risk factors. One of the leading causes of stress fractures is a sudden increase in activity. This increase can encompass frequency, duration, or intensity. It is particularly common among athletes pushing their boundaries, like marathon runners who ramp up their mileage too quickly. Changing the surface upon which you exercise is another factor to consider. Transitioning from a soft, forgiving surface like an indoor track or turf to a harsh, unforgiving one like a concrete sidewalk can place undue stress on the bones of your feet. Improper technique is a hidden enemy, as it can stem from other foot conditions, like blisters or bunions. When people adjust their gait to avoid pain or discomfort, they may inadvertently place extra stress on certain bones in the foot. Footwear matters more than you might think. Ill-fitting, flimsy, stiff, or worn-out shoes can contribute significantly to the development of stress fractures. It's not just athletes who need to be aware because even non-athletes can experience these injuries after walking extensively on uneven terrain, common during vacations. For more information on dealing with foot stress fractures, it is suggested that you make an appointment with a podiatrist.
Stress fractures occur when there is a tiny crack within a bone. To learn more, contact one of our podiatrists from Lovely Foot Associates, PC. Our doctors can provide the care you need to keep you pain free and on your feet.
How Are They Caused?
Stress fractures are the result of repetitive force being placed on the bone. Since the lower leg and feet often carry most of the body’s weight, stress fractures are likely to occur in these areas. If you rush into a new exercise, you are more likely to develop a stress fracture since you are starting too much, too soon. Pain resulting from stress fractures may go unnoticed at first, however it may start to worsen over time.
Risk Factors
Stress fractures do not always heal properly, so it is important that you seek help from a podiatrist if you suspect you may have one. Ignoring your stress fracture may cause it to worsen, and you may develop chronic pain as well as additional fractures.
If you have any questions, please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Managing a broken toe can be a painful and inconvenient experience. For stable, non-displaced fractures, an effective method is buddy taping, which is taping the injured toe to an adjacent toe. This provides support and restricts excessive movement, allowing the fractured toe to heal. Another conservative approach to broken toes involves wearing a stiff-soled shoe or a post-operative shoe. This helps protect the injured toe from further trauma and adds stability while walking or bearing weight. In cases where the broken bone ends are significantly separated, a podiatrist may perform a procedure to realign the bones. This is followed by immobilizing the injured toe, through buddy taping, wearing a splint, cast, or a rigid-sole shoe. This is typically done for a period of 4 to 6 weeks. For complex, or severely displaced fractures, surgical intervention may be necessary. In this case, the bones are realigned, and screws, plates, or wires are used to secure them for stable healing. After the initial healing phase, certain exercises can be recommended to enhance toe flexibility, range of motion, and strength, ensuring a more complete recovery. The severity of the fracture and the specific treatment plan may vary from case to case. Consulting a podiatrist is suggested for an accurate diagnosis and personalized treatment options.
Broken toes may cause a lot of pain and should be treated as soon as possible. If you have any concerns about your feet, contact one of our podiatrists from Lovely Foot Associates, PC. Our doctors will treat your foot and ankle needs.
What Is a Broken Toe?
A broken toe occurs when one or more of the toe bones of the foot are broken after an injury. Injuries such as stubbing your toe or dropping a heavy object on it may cause a toe fracture.
Symptoms of a Broken Toe
Although the injured toe should be monitored daily, it is especially important to have a podiatrist look at your toe if you have severe symptoms. Some of these symptoms include worsening or new pain that is not relieved with medication, sores, redness, or open wounds near the toe.
If you have any questions, please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot care needs.
Ballet, especially when practicing the pointe technique, can lead to foot pain, injuries, and potential long-term damage. Pointe shoes, made with dense materials, support a dancer's body weight on fully extended feet, making it a challenging form of dance for the feet. Common foot injuries among ballet dancers include blisters, ingrown toenails, and sprained ankles. Bunions and stress fractures may also affect ballet dancers. These injuries can result from intense training and repetitive movements. Dancers typically transition to pointe shoes between ages 11 and 13, after their foot bones have ossified or hardened. Male ballet dancers, who do more lifting and jumping, are also susceptible to foot issues, such as Achilles tendonitis and sprained ankles. Continuing to dance with untreated foot injuries can lead to permanent damage, especially for professional dancers who spend extended periods on pointe. Some injuries, if left untreated, may require surgical intervention. Treatment for dance-related foot injuries varies depending on the cause and severity. If you are a dancer or your child is starting to dance, it is suggested that you make an appointment with a podiatrist to understand how to take care of the feet best to prevent long-term consequences of participating in this activity.
Ankle and foot injuries are common among athletes and in many sports. They can be caused by several problems and may be potentially serious. If you are feeling pain or think you were injured in a sporting event or when exercising, consult with one of our podiatrists from Lovely Foot Associates, PC. Our doctors will assess your condition and provide you with quality foot and ankle treatment.
Common Injuries
The most common injuries that occur in sporting activities include:
Symptoms
Symptoms vary depending upon the injury and in some cases, there may be no symptoms at all. However, in most cases, some form of symptom is experienced. Pain, aching, burning, bruising, tenderness, tightness or stiffness, sensation loss, difficulty moving, and swelling are the most common symptoms.
Treatment
Just as symptoms vary depending upon the injury, so do treatment options. A common treatment method is known as the RICE method. This method involves rest, applying ice, compression and elevating the afflicted foot or ankle. If the injury appears to be more serious, surgery might be required, such as arthroscopic or reconstructive surgery. Lastly, rehabilitation or therapy might be needed to gain full functionality in the afflicted area. Any discomfort experienced by an athlete must be evaluated by a licensed, reputable medical professional.
If you have any questions, please feel free to contact our office located in Johnstown, PA . We offer the newest diagnostic and treatment technologies for all your foot care needs.
