Ankle Injuries: More than just an annoyance.

Though ankle injuries are painful when they first occur, the long term damage that is caused can be even more detrimental. Ankles that have suffered an injury are seven times more likely to become arthritic that ones that have seen no trauma. Injuries can very in severity and still have the same long term affects. From inconspicuous reoccurring ankle sprains to more seemingly detrimental ankle fractures or broken bones, the damage that is caused is irreversible. Ankle cartilage is quite strong and can usually withstand a life time of movement but when the cartilage gets damaged its cells are unable to be repaired. Cartilage is made to glide smoothly to create movement but when it becomes worn or frayed the movement is not fluid. This leads to swelling, inflammation, and pain in the ankle joints. If proper treatment is not attained after the injury, post-traumatic ankle arthritis could very well occur in the future.

A study taken from 1991-2004 at the University of Iowa, studying 639 patients with grade 3 or 4 arthritis concluded that ankle injury is the most common cause of ankle arthritis. Trauma was the primary cause of arthritis in 445 patients out of the 639 patients surveyed. That is about 70%. The other 30% was caused by rheumatoid disease and primary osteoarthritis.

Symptoms of ankle arthritis include: pain or tenderness, stiffness or reduced motion, swelling, difficulty walking, bone spurs, and instability. No matter what stage of arthritis is present, or if arthritis is just a possible threat in the future, professional care should be sought. Podiatrists everywhere have many surgical and non-surgical options to help cope with the pain, prevent arthritis from over running everyday life, and catch arthritis before it become a problem.

This little piggy...

This little piggy ran a mile. This little piggy swam three. This little piggy bench pressed. This little piggy danced free. And this little piggy showed up everyone else in the gym. But how did these piggys get so strong?? Because their owner never forgot to work them out before and after the physical actives the owner participated in.

When exercising, feet are usually forgotten to be warmed up and cooled down with the rest of the body. Rarely are they considered a body part that needs to be strengthened. They are smaller than other parts of the body, attract less attention, and are usually out of sight and out of mind. But these little guys under go a huge amount of impact during a work out or a physical activity.

Stretching and strengthening feet is a very important way to prevent foot injury from occurring during the everyday life not and in the future. This is also a very effective way to help relieve foot pain if an injury has already occurred. A little tender love and care is important to keep your feet healthy and pain free enough to get you the places you need to go.

Here are a few stretches, exercises, and massage techniques to keep your piggys marching on.


Stretches:
- Toe Raises: Hold onto a wall for support. From flat foot, rise up so you are standing on your toes only. Hold for 5 seconds. Repeat 10 times.
- Toe Points: Sitting down, flex the arch of the foot so the toes are pointed into a straight line and the heel is close to the back of the leg. Hold for 5 seconds. Repeat 10 times
- Toe Curls: Sitting down, scrunch all your toes together so they are pointing away from the top of your foot. Hold for 5 seconds. Repeat 10 times.

Exercises:
- Toe Squeezes: Hold a toe separator between your toes. Squeeze for 5 seconds. Repeat 10 times. This exercise is great for people with Hammer toes of suffer from toe cramps.
- Towel Scoop. While standing, place a towel on the floor, pick it up with only your toes. Repeat 5 times.

Massage techniques:
1. Apply an ample amount of lotion to feet.
2. Start by massaging the length of your feet up and down. Repeat 3-5 times.
3. Cup your heel and gently assist your foot in rotating the ankle. Repeat 5 times both directions.
4. Hold toes in one hand and heel in another. Gentle bring toes back towards your shins. This will stretch the calf. Hold for 3-5 seconds and repeat 5 times.
5. Gently grab each toe individually and pull directly away from foot to stretch and lengthen the toe. Hold for 3-5 seconds and repeat 5 times.
6. With your thumb, in circular motions, gently rub and apply pressure to the arch of your foot. Continue for 60 seconds.
7. To finish, once again massage the length of your foot 3-5 times.

Plantar Fasciitis causes problems for another NFL player

Defensive tackle Tank Johnson sat out for a second game last Sunday due to Plantar Fasciitis. The injury first flared up on Sunday, September 27th, 2009 and has kept Johnson out of the games and practices since then. The cause of the injury has not been disclosed, but the nature of Johnson’s job as an NFL player certainly contributes to his condition. The repetitious movements and weight shifts typical of an NFL lineman must be endured by the plantar fascia and can cause the tissue to become irritated and inflamed.
This is the second player to suffer from Plantar Fasciitis in the past two weeks. Is this an injury we will be seeing more frequently this season? Coaches, parents, and athletes should take the appropriate precautions to make sure a player’s feet are in top condition. Making sure shoes are appropriately supportive, protective, and correctly fitting is the first place to start. Extra arch support inserts might be a wise choice for the players with flat feet or weak ankles. Regular check ups ensure the feet are kept strong and healthy which will help keep the team running smoothly.
For more information visit our website http://www.roanokefoot.com/

Giant Hobbled by Plantar Fasciitis

Eli Manning, quarterback of the New York Giants, was recently diagnosed with plantar fasciitis. Plantar fasciitis is caused when the thick band of tissue running along the bottom of the foot, the plantar fascia, becomes inflamed. Symptoms include severe stabbing, burning, or aching sensations in the bottom of the foot and/or in the heel. These symptoms usually occur during weight bearing movements but may be present even when just standing. It’s obvious to see how this would cause difficulty for a quarterback to do his job. The QB sought council after he was diagnosed and immediately started treatment. He is hoping to practice with his team on Wednesday but for now his pain and ability to play is being judged day to day.

Being a quarterback for a professional football team is not the only profession where plantar fasciitis can cause problems. Almost any job or activity where frequent walking or standing on hard surfaces can cause this ailment. Pregnancy, obesity, and several other sports tend to make people prone to this injury as well.

Luckily for Eli and anyone who may suffer from plantar fasciitis, there is hope. There are several treatment options offered by podiatrists to correct this problem. Foot and heel pain does not have to be part of everyday life when correct council is available. Treatment can take anywhere from 6 to 18 months. When plantar fasciitis is caught in its early stages the recovery rate is dramatically reduced. Pain in the foot during the first few steps of the day (especially when just getting out of bed) is an early warning to call a podiatrist and get the feet checked out.

Take care of your feet today… so they can continue to take you the places you need to go tomorrow!

Hammertoes

A hammertoe is a bending of the toe at the first joint of the digit, called the proximal interphalangeal joint. Flexible hammertoes are still moveable at the joint and are less serious as they can be treated while still in the developmental stage. Splints such as Yoga Toes can help. Rigid hammertoes are more advanced than the flexible condition. The joint is misaligned and immobile, making surgery the usual course of treatment. Hammertoes are more common to females than males.

Hammertoes are formed due a muscle imbalance in the toes. This imbalance causes increased pressures on the tendons and joints of the toe, leading to its contracture. There is a strong hereditary predisposition to develop hammertoes, although shoes, trauma and arthritis can also contribute.

Your feet should not hurt. If you are suffering from hammertoes, call your local podiatrist to discuss the best option for you. If you live near Roanoke, VA, I'd love to help you at Shenandoah Podiatry.

Pregnancy And Your Feet

Being pregnant is usually a wonderful experience, but it can make life a little uncomfortable at times. Many women suffer from foot and leg problems during pregnancy but the good news is there are things you can do to prevent or relieve them. The two most common foot problems during pregnancy are over-pronation (flat feet) and edema (swelling). Leg cramps are also a common experience during the second trimester.

During pregnancy hormones can do some interesting things to prepare your body for birth. One of the things they do is relax ligaments to help the body during birth. Unfortunately it is not only pelvic structures that can become more relaxed, but also your feet. The other main reason that you may become prone to flat feet during pregnancy is due to the natural weight gain that occurs. Not only do you gain weight, but your body’s center of gravity changes quite dramatically forcing a change in gait.

While there is not a lot you can do to prevent this condition occurring, apart from keeping up gentle exercise and not over eating,there are things you can do to prevent any further pain or damage. Make sure your shoes are not too tight, you may even need to wear a half or even full size larger shoe than you normally would. Your feet will need extra support and shock absorption too. You can purchase specially designed orthotic insoles or shoes that will provide this extra support.

Edema, or swelling of the feet and ankles, is very common particularly towards the end of pregnancy. This is caused by increasing pressure from the growing uterus that can lead to fluid pooling in the lower extremities. Fortunately there are things you can do to help prevent edema and to relieve it.

Drink plenty of water as this actually helps the body to release the fluids and avoid retention. Cut down on salt in your diet,including soda drinks as salt encourages water retention. Wear comfortable shoes and avoid socks that have seams or tight bands. While it is important to exercise you also need to rest and elevate your feet frequently. If you do need to stand keep moving.

Swimming is great exercise during pregnancy and the support of the water will also help with swollen feet. Soak your feet in cool water too to ease pain and disperse fluid build up. Get in the habit of sleeping on your left side as this reduces pressure on your veins. Avoid crossing your legs or ankles when you are sitting. If you have to work at a desk remember to take plenty of breaks and walk around and if you can keep a footstool under your desk so you can raise your ankles.

Some women who suffer from severe edema also find that wearing compression stockings can also be helpful. Treat your self to a few reflexology treatments too. This can be great not only for foot problems but any other pregnancy issues as well.

If you develop swelling around your face see your doctor immediately as this can be a sign of something more serious. Feet can be a bit of a pain in pregnancy but it is usually controllable and any problems will dissipate after birth.

Welcome

I am pleased to announce that Dean Atway, DPM has joined our team. A native Floridian, Dr. Atway recently completed an extensive three-year residency, specializing in reconstructive foot and ankle surgery before joining us here at Shenandoah Podiatry. We strive to provide the best care possible for our patients and feel his addition will contribute greatly to our efforts. Please welcome Dr. Atway as we all work toward your good health.

Dedicated To Your Healthy Feet,

Dr. Jennifer Feeny