Tight ankles, calves, and feet can contribute to persistent foot pain, affecting your comfort and mobility. Incorporating targeted foot stretches into your daily routine can help alleviate tension and promote flexibility, providing much-needed relief. Begin by sitting on the floor with your legs extended and gently flex and point your toes to stretch the feet. Next, try the calf stretch by standing facing a wall, placing your hands on it for support, and stepping one foot back while keeping it straight. Bend your front knee while pressing your back heel into the ground to feel the stretch in your calf. For the ankles, sit on a chair with one foot lifted off the ground and gently rotate the ankle in circles in both directions. Additionally, calf raises and towel scrunches can strengthen the muscles in your feet. Consistency is key, so aim to perform these stretches regularly to alleviate tightness and prevent foot pain, improving your overall comfort and well-being. If you are experiencing pain from having tight ankles, calves, and feet, it is suggested that you confer with a podiatrist who can recommend specific foot stretches for relief.

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 Paul A. Santangelo, DPM from Illinois. 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 feel free to contact our offices located in Niles and Rockford, IL . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Measuring shoe size accurately at home ensures a comfortable and well-fitting footwear choice. Begin by gathering a piece of paper, a pen or pencil, a ruler or tape measure, and the pair of socks you intend to wear with the shoes. Place the paper flat on the floor against a wall and stand on it with your heel against the wall. With the pen or pencil held perpendicular to the paper, trace the outline of your foot. Use the ruler or tape measure to measure the longest distance from the heel to the tip of your longest toe. Repeat this process for the other foot as sizes may differ slightly. Compare the measurements to a shoe size chart available online or from shoe retailers to determine your correct size. Foot size may change over time, so it is advisable to measure periodically, especially before making new shoe purchases. If you have developed foot conditions from wearing shoes that do not fit well, it is suggested that you schedule an appointment with a podiatrist who can offer you treatment options, in addition to providing additional information about how to obtain the right shoe size.

It is important to find shoes that fit you properly in order to avoid a variety of different foot problems. For more information about treatment, contact Paul A. Santangelo, DPM from Illinois. Our doctor will treat your foot and ankle needs.

Proper Shoe Fitting

Shoes have many different functions. They cushion our body weight, protect our feet, and allow us to safely play sports. You should always make sure that the shoes you wear fit you properly in order to avoid injuries and deformities such as: bunions, corns, calluses, hammertoes, plantar fasciitis, stress fractures, and more. It is important to note that although a certain pair of shoes might be a great fit for someone else, that doesn’t mean they will be a great fit for you. This is why you should always try on shoes before buying them to make sure they are worth the investment. Typically, shoes need to be replaced ever six months to one year of regular use.

Tips for Proper Shoe Fitting

• Select a shoe that is shaped like your foot
• Don’t buy shoes that fit too tight, expecting them to stretch to fit
• Make sure there is enough space (3/8” to ½”) for your longest toe at the end of each shoe when you are standing up
• Walk in the shoes to make sure they fit and feel right
• Don’t select shoes by the size marked inside the shoe, but by how the shoe fits your foot

The shoes you buy should always feel as good as they look. Shoes that fit properly will last longer, feel better, and improve your way of life each day.

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

Foot arthritis encompasses various types, each with distinct characteristics and symptoms. Osteoarthritis, the most common form, occurs due to wear and tear on the joints over time, leading to pain, stiffness, and swelling in the affected areas. Rheumatoid arthritis, an autoimmune disorder, results in inflammation of the joints, including those in the foot. This can lead to intense pain, swelling, and deformities. Furthermore, post-traumatic arthritis develops following injuries to the foot, such as fractures or severe sprains, leading to progressive joint degeneration and chronic pain. Regardless of the type, foot arthritis often manifests as discomfort during weight-bearing activities, such as walking or standing, accompanied by reduced mobility and stiffness. Additionally, individuals may experience tenderness, warmth, and joint instability in the affected foot. If you have arthritis that is affecting your feet, it is suggested that you are under the care of a podiatrist who can help you manage this condition.

Arthritis can be a difficult condition to live with. If you are seeking treatment, contact Paul A. Santangelo, DPM from Illinois. Our doctor can provide the care you need to keep you pain-free and on your feet.

Arthritic Foot Care  

Arthritis is a term that is commonly used to describe joint pain.  The condition itself can occur to anyone of any age, race, or gender, and there are over 100 types of it.  Nevertheless, arthritis is more commonly found in women compared to men, and it is also more prevalent in those who are overweight. The causes of arthritis vary depending on which type of arthritis you have. Osteoarthritis for example, is often caused by injury, while rheumatoid arthritis is caused by a misdirected immune system.

Symptoms

• Swelling
• Pain
• Stiffness
• Decreased Range of Motion

Arthritic symptoms range in severity, and they may come and go. Some symptoms stay the same for several years but could potentially get worse with time. Severe cases of arthritis can prevent its sufferers from performing daily activities and make walking difficult.

Risk Factors

• Occupation – Occupations requiring repetitive knee movements have been linked to osteoarthritis
• Obesity – Excess weight can contribute to osteoarthritis development
• Infection – Microbial agents can infect the joints and trigger arthritis
• Joint Injuries – Damage to joints may lead to osteoarthritis
• Age – Risk increases with age
• Gender –Most types are more common in women
• Genetics – Arthritis can be hereditary

If you suspect your arthritis is affecting your feet, it is crucial that you see a podiatrist immediately. Your doctor will be able to address your specific case and help you decide which treatment method is best for you.

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