Tight ankles, calves, and foot pain can significantly affect mobility and comfort. To relieve these issues, certain foot exercises can be highly effective. One simple exercise is ankle stretches, where you gently pull the foot towards you, holding for several seconds to stretch the ankle. This helps release tightness and improve flexibility. To target tight calves, try calf stretches by standing with your hands against a wall and leaning forward to stretch the calf muscles. Another useful exercise is the towel stretch, where you sit with your legs extended, using a towel around the foot to pull it towards you, stretching both the calves and the foot. Additionally, rolling a tennis ball under the foot can alleviate tension and promote blood circulation. Regularly performing these exercises can help reduce pain, increase flexibility, and improve overall foot health. If you have sustained foot pain, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on how to practice appropriate foot exercises.

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 Frederick Matthews, DPM from Innovative Foot and Ankle Care. Our doctor 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 doctor 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 Plano, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Ice skating places unique pressure on the feet and ankles. It can cause pain when stiff boots press against the front of the ankle, or when the tongue of the skate irritates the tendons that run down into the toes. This pressure can lead to a condition known as “lace bite,” which is irritation caused by tight laces or a rigid skate tongue that pushes into the top of the foot. Symptoms include aching across the front of the ankle, swelling, or a bruised feeling even when no bruise is visible. Skates that lack adequate support, new skates that are not fully broken in, or very tight lacing can increase strain on the tendons that help lift the foot. A podiatrist can evaluate the source of pain, check for tendon irritation, and recommend the best treatment. In severe cases, surgery may be suggested if damage is significant. If you frequently experience foot or ankle pain after ice skating, it is suggested that you make an appointment with a podiatrist for a diagnosis and treatment.

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 Frederick Matthews, DPM from Innovative Foot and Ankle Care. Our doctor 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:

• Achilles Tendonitis
• Achilles Tendon Rupture
• Ankle Sprains
• Broken Foot
• Plantar Fasciitis
• Stress Fractures
• Turf Toe

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 contact our office located in Plano, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

A calcaneal spur is a small bony projection that forms on the heel bone, often in response to repeated strain on the soft tissues that attach in this area. Many people develop these growths without noticing any symptoms, but others feel sharp or aching pain when the surrounding tissues become irritated. Discomfort may be most noticeable with the first steps in the morning or after long periods of standing, and shoes with poor support can make the problem worse. Calcaneal spurs often develop alongside conditions like plantar fasciitis, which increases tension on the heel and contributes to inflammation. Treatment focuses on easing the stress placed on the heel through wearing supportive footwear, cushioned inserts, stretching, and activity adjustments. A podiatrist can confirm the diagnosis, identify contributing factors, and recommend targeted care. If your heel pain persists or interferes with walking, it is suggested that you see a podiatrist for effective relief and treatment solutions.

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 Frederick Matthews, DPM from Innovative Foot and Ankle Care. 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 office located in Plano, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Sesamoiditis is a painful condition that affects the small sesamoid bones located beneath the big toe joint. These tiny bones act like pulleys, helping the tendons function smoothly during activities such as walking, running, and pushing off the ground. When the surrounding tissues become inflamed from overuse, repetitive impact, wearing high heeled shoes, or increased athletic activity, pain develops under the big toe and can make every step uncomfortable. The discomfort often worsens during weightbearing activities and may be accompanied by swelling or tenderness in the ball of the foot. A podiatrist can diagnose sesamoiditis through a physical exam and imaging, then recommend treatments that reduce pressure on the area. Care may include activity modification, offloading pads, custom orthotics, or supportive footwear. In more persistent cases, immobilization or other targeted therapies may be necessary. If you have pain under your big toe, it is suggested that you schedule an appointment with a podiatrist for a proper diagnosis and appropriate treatment.

Sesamoiditis is an unpleasant foot condition characterized by pain in the balls of the feet. If you think you’re struggling with sesamoiditis, contact Frederick Matthews, DPM of Innovative Foot and Ankle Care. Our doctor will treat your condition thoroughly and effectively.

Sesamoiditis

Sesamoiditis is a condition of the foot that affects the ball of the foot. It is more common in younger people than it is in older people. It can also occur with people who have begun a new exercise program, since their bodies are adjusting to the new physical regimen. Pain may also be caused by the inflammation of tendons surrounding the bones. It is important to seek treatment in its early stages because if you ignore the pain, this condition can lead to more serious problems such as severe irritation and bone fractures.

Causes of Sesamoiditis

• Sudden increase in activity
• Increase in physically strenuous movement without a proper warm up or build up
• Foot structure: those who have smaller, bonier feet or those with a high arch may be more susceptible

Treatment for sesamoiditis is non-invasive and simple. Doctors may recommend a strict rest period where the patient forgoes most physical activity. This will help give the patient time to heal their feet through limited activity. For serious cases, it is best to speak with your doctor to determine a treatment option that will help your specific needs.

If you have any questions, please feel free to contact our office located in Plano, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.