Blog

Toe stretches are an often overlooked yet important component of maintaining healthy feet. These simple exercises can help improve flexibility, mobility, and strength in the toes, ultimately enhancing overall foot function and reducing the risk of discomfort and injury. One beneficial toe stretch is the toe spread, where you gently separate your toes and hold for a few seconds, promoting better alignment and circulation. Another effective stretch is the toe curl, which is done by alternately flexing and extending each toe, thereby improving dexterity and range of motion. Additionally, toe scrunches, where you grip a small object with your toes and release, can help strengthen the muscles of the foot and improve balance. Regularly incorporating these toe stretches into your daily routine can help to alleviate tension, relieve foot pain, and prevent common issues, such as bunions, plantar fasciitis, and toe cramps. If you have toe pain and seek additional information about the benefits of stretching the toes, it is suggested that you consult a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Glenn Davison, DPM from Advanced 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 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 one, 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 and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions, please feel free to contact our offices located in Union, NJ and New York . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Choosing the right running shoe is vital for enhancing comfort, preventing injuries, and optimizing performance. When selecting a running shoe, it is essential to consider factors such as arch types, and pronation, which is the natural inward rolling motion of the foot during the running gait cycle. Understanding your pronation pattern, whether neutral, overpronation, or excessive inward rolling, and supination, or insufficient inward rolling, can guide you in choosing the appropriate shoe features. For example, individuals with overpronation may benefit from stability or motion-control shoes with added support to help correct excessive inward rolling. Conversely, those with neutral pronation may opt for neutral cushioned shoes offering balanced support and flexibility. Additionally, considering your arch type whether it is high, medium, or low can further refine your shoe selection, as certain shoes are designed to accommodate different arch heights and provide adequate support. If you are interested in learning what type of arch you have that will help you in buying the right running shoe, it is suggested that you consult a podiatrist.

You should always make sure your running shoes fit properly in order to avoid injury. For more information, contact Glenn Davison, DPM from Advanced Podiatry. 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

Improper shoe sizing can cause a myriad of problems for your feet. Shoes that don’t fit you properly can lead to muscular imbalances in your body, which can result in foot, knee, and hip injuries.

Tips for Finding the Right Running Shoe

• Make sure you have a thumb’s width of wiggle room between the end of your longest toe and the front of the shoe.
• There should be little to no slipping at the heel
• Don’t assume your size in one shoe brand will be your size in another
• Do not lace up your shoes too tightly
• Walk around in the store with your new shoes before you buy them

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

Flat feet, a common condition characterized by a lack of arch in the foot, can potentially affect the physical performance of school-age children. While flat feet themselves may not directly hinder a child's ability to engage in physical activities, they can contribute to issues such as foot pain, fatigue, and decreased stability. Children with flat feet may experience discomfort or cramping during prolonged periods of standing or walking, impacting their participation in sports or physical education classes. Furthermore, flat feet may alter the biomechanics of the lower limbs, leading to poor posture, balance problems, and an increased risk of injury. Addressing flat feet early on through proper footwear, orthotic inserts, and targeted exercises can help alleviate symptoms and improve physical performance in children. By recognizing the potential impact of flat feet on physical activity, parents and educators can take proactive steps to support the overall well-being and participation of school-age children in various physical pursuits. If your child has flat feet, it is suggested that a podiatrist is contacted who can offer effective relief and treatment methods.

Flatfoot is a condition many people suffer from. If you have flat feet, contact Glenn Davison, DPM from Advanced 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

• Pain around the heel or arch area
• Trouble standing on the tip toe
• Swelling around the inside of the ankle
• Flat look to one or both feet
• Having your shoes feel uneven when worn

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 Union, NJ and New York . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.