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Woman performing Achilles tendon stretch against wall for foot health.
12Sep

It is very important to take care of your Achilles tendon if do a lot of physical activity, or you tend to put immense pressure on your legs and feet. If you do too much of intense physical activity and overuse this tendon without warming up or stretching properly, it may tear or rupture, and it might also lead to tendonitis, that is, swelling and inflammation of the Achilles tendon. If you are suffering from Achilles tendonitis, visit a Foot and Ankle Sprain Specialist in Houston TX. Symptoms of Achilles tendonitis are tightness and discomfort along with feelings of weakness in the heel and the range of motion gets restricted. If you feel Heel Pain or Achilles tendon pain, consult a foot doctor for ankle and heel pain treatments. Stretching can help in recovery and healing if you have Achilles tendonitis.

If you are suffering from Achilles tendonitis, visit a Foot and Ankle Sprain Specialist in Houston TX such as Dr. Ejodamen Shobowale of DeNiel Foot and Ankle Center. Symptoms of Achilles tendonitis are tightness and discomfort along with feelings of weakness in the heel and the range of motion gets restricted. If you feel Heel Pain or Achilles tendon pain, consult a foot doctor for ankle and heel pain treatments. Stretching can help in recovery and healing if you have Achilles tendonitis.

When Achilles tendonitis becomes chronic, it leads to Achilles tendinopathy involving damage and degeneration of collagen present in the tendon. If you have Achilles tendonitis but do not treat it in time, it is very likely to develop small tears in the tendon (known as tendonitis) and may lead to partial or complete rupture of the tendon.

Talk to a foot doctor Houston about treating and healing your Achilles tendon immediately if you notice any of the symptoms. To accelerate the healing process and to increase mobility and range of motion, here are a few Achilles tendon stretches and strength exercises which you can do.

Achilles Tendon Stretching Exercises

There are some exercises for stretching your Achilles tendon. These are the three of the most common Achilles tendon stretching exercises:

Calf Stretch or Runner’s Stretch:

Woman performing Achilles tendon stretch against wall for foot health.

This exercise is done to loosen the tendon and reduce the tightness and discomfort caused by an inflamed Achilles tendon. For this exercise, place your hands on the wall (or a chair). In case of putting your hands on a wall, place them at eye level. Keep one leg straight and keep the heel on the floor with your toes pointing straight ahead. Bend the other leg in front of the straight leg, pushing your hips towards the wall. Stretch the back leg (straight leg) and lean forward to the point you feel a stretch or pull in your calf, but no pain. Make sure that your heels do not come off the floor. Hold the position for 30 seconds and repeat three times.

Toe-to-wall Stretch:

Woman stretching Achilles tendon near fireplace for foot health and ankle strength.

If you are not comfortable with calf stretch, you can do this exercise, which also helps to improve mobility, loosen up and reduce stress on the Achilles tendon. This exercise is to be performed with the leg that is causing discomfort. Stand in front of the wall and place your toes against the wall. Keep your heel on the floor, and place your toes as high as you can to feel a deep stretch. Keep your other leg behind you with toes forward and heel on the floor, and lean forward. Hold the position for 30 seconds and repeat three times.

Heel drop:

Woman stretching Achilles tendon using a walker for support.

Before doing this stretching exercise, it is better to do it under the supervision of a foot specialist Houston or a physical therapist because if not done correctly, it might damage the Achilles tendon. To do this exercise, you will need a staircase or a stepladder. While using a stepladder ensure that it is locked in a fixed position. Do this exercise with the leg that is causing discomfort (having problems with the Achilles tendon). Grab the staircase or ladder railing, and place the ball of your foot on the edge of the step at the bottom of the stair or ladder. Let the heel of the foot to drop down and relax the other foot. Make sure that you do not slip off and hurt yourself. Hold the position for 30 seconds and repeat three times. If you face trouble while balancing, do this exercise under the guidance of a professional.

Calf Strengthening Exercises

Calf muscles are attached to the Achilles tendon and should be kept strong to lessen stress on the tendon. Here are three calf muscle strengthening exercises:

Sitting Heel Raises:

Sit on a chair, place your feet as apart as your shoulder width. Lift your toes as high as possible until you feel some pain. Pause, and then lower your heels very slowly. Do 20 reps of this exercise in one set. Repeat this 5-6 times daily.

Standing Heel Raises:

Stand on the floor and place your feet as apart as your shoulder width. Grabbing a chair for support, stand on the ball of your feet and rise by lifting your heels as high as possible until you feel some pain. Pause, and then lower your heels very slowly. Do 20 reps of this exercise in one set. Repeat this 5-6 times daily.

Calf Exercises Using a Resistance Band:

Sit on the floor (or on your bed). Extending your legs straight out before you, wrap a resistance band around the ball of your foot (of the leg you want to stretch) and slightly bend your knee. Hold the ends of the band with your hands and pull it towards yourself to flex the foot. Pause and then release your foot, pointing it away from you. Do 10 -15 reps of this exercise in one set. Repeat three times. Initially, use a light resistance band and later you can use a thicker band as your tendon will become stronger.

So, here are a few exercises which will definitely speed up your recovery process if you injured your Achilles tendon. Make sure to always consult a physician before doing any sort of self diagnosis. And to keep yourself fit, always exercise regularly and maintain a healthy diet. 

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

Read more about Achilles Tendons

Detailed ankle sprain model showing ligaments and bones with red highlight.
7Sep
Mayo Clinic

An ankle injury can be painful and can highly disrupt our day-to-day activities. Depending upon the severity of the injury, from a minor sprain to major ligament damage, the intensity of the treatment also varies.

An ankle sprain is problematic, as it is not as lethal as a fracture, but yet it requires complete rest and care for proper recovery. There is a Foot and Ankle Sprain Specialist in Houston TX at DeNiel Foot and Ankle Center who provides treatment for sprains, hammertoes, heel spurs, nail fungus Achilles tendon pains, etc. This specialist is known to offer quality ankle and heel pain treatments, and is one of the leading foot doctor in Houston, Texas, Dr. Shobowale also performs procedures and minor surgeries as per the requirement.

There is no specific time period of sprained ankle recovery, as it varies from one person to another, the extremity of the injury and other personal factors like the meticulous care, provisions for recovery assistance and most importantly, the knowledge of the primary treatment.

Steps to a faster ankle sprain recovery

  • STEP 1- ‘R.I.C.E.’ Treatment

When you encounter an ankle injury, the R.I.C.E. (Rest, Ice, Compression, Elevation) treatment should be implemented. This treatment is done to reduce the pain and swelling. Moreover, these steps should be implemented within few hours of the injury.

REST

Once you get an ankle injury, the first few hours are crucial. If you do not give rest, then the injury might aggravate. Avoid putting any pressure on injured ankle, and use a crutch for support if is necessary to walk. Once you feel that you can walk without limping, then, gradually discontinue the use of crutch. Only put as much weight on the injured ankle that is tolerable.  Understand that ignoring the pain and swelling can delay the time of recovery, and in worse cases, lead to extremely acute issues.

ICE –

Applying ice on the sprained ankle can effectively ease the pain and reduce the swelling. You can use ice packs or better if you can get hold of the ice wraps which are specially designed to mold the joint. This way the ice wrap will be fixed to our joint, and hence, will result to a faster recovery.

COMPRESSION –

Compression should be given as soon as you receive the injury. You can use a crepe bandage to to wrap the injured portion of your foot. Tightly wrap the bandage to avoid any movement of your ankle. If your ankle is not allowed to move, then the recovery will be faster. Also, make sure that the bandage is not wrapped very tightly as it might disrupt the blood circulation.

ELEVATION –

Keep your sprained ankle higher than your chest  as often as possible. This also helps to significantly reduce the swelling. It is advisable to lie down and prop your legs on a stool, rather than sitting and putting up your leg on an adjacent chair.

  • STEP 2- Motion Exercise

The next step post the primary treatment is to remove the rigidity of the ankle. Since the mobility is restricted due to swelling and pain, it is advised to address these in the initial exercises. Ankle sprains rarely require immobilization like cast or boot, and in fact, demand complete rest for not more than 3 days.

The most basic exercise is to move and rotate your ankle little by little. Try to rotate the tip of your toes clockwise and then anti-clockwise.

  • STEP 3- Get the strength back by exercises

Once the rigidity of the ankle is removed and the pain and swelling have significantly reduced, the next step is to strengthen the injured ankle. Once you injure yourself with an ankle sprain, the joints tend to become very fragile and they have a tendency of getting injured again due to prevailing weakness of the ankle portion. Hence, for complete recovery, strengthening exercises is a mandatory procedure. It is advised to train under a physicist, who can recommend specific exercises to target the injured ankle.

  • STEP 4- Sport-Specific activities

If you are a sports person, then it recommended that post the strengthening exercising phase, do not start playing your sports immediately. First, try to complete the recovery sessions of your particular sports. For example, if you are footballer, after recovering from an ankle sprain, do not attempt to play a full 90 min game. Instead, try attend passing sessions and a bit of jogging.

  • STEP 5- Return to full fitness

Once you feel that your injured portion has got the strength as it was before the injury, you can resume your daily activities. Few signs that your injury has completely healed are:

  • No swelling
  • No pain
  • No visible discoloration or lesions

Conclusion

It is crucial to understand that a sprain cannot heal overnight and needs adequate care and attention over a period of minimum one week for complete recovery. It is a step-by-step process that needs to be followed thoroughly to guarantee full recuperation. Often, the most common mistake that people do is that they do not give sufficient time for their ankle to return to normal before resuming activities. This only adds additional strain on the injury, which can build-up into a major condition. Therefore, by following the process meticulously, a complete recovery from an ankle sprain is ensured!

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

Read more about Ankle Sprains 

X-ray image showing sesamoid bones under the big toe joint.
3Sep

X-ray image showing sesamoid bones under the big toe joint.

X-ray image highlighting sesamoid bones in the foot with red marker. The purpose of sesamoid bones is to provide force as you push off your toes while running. They are the two bones located under the big toe that are connected to tendons in the foot. If this area becomes inflamed, a condition that is known as sesamoiditis can develop. It may be caused by wearing shoes that do not have adequate room for the toes to move freely in, or it can happen from participating in repetitive running and jumping activities. After a proper diagnosis is performed, which typically consists of having an MRI taken, the correct treatment can begin. This may consist of wearing custom made orthotics which can aid in reducing pressure that is put on the sesamoid bones. It may also be beneficial to temporarily cease the activity which may have caused this condition. If you are suffering from sesamoiditis, it is suggested that you speak to a podiatrist who can recommend the best treatment for you.

Sesamoiditis is an unpleasant foot condition characterized by pain in the balls of the feet. If think you’re struggling with sesamoiditis, contact Dr.Eji Shobowale of DeNiel Foot & Ankle Center. 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 Cypress, TX. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Sesamoiditis

Close-up of hammertoe deformity on a person's foot on sand.
26Aug

Close-up of hammertoe deformity on a person's foot on sand. Patients who have a medical condition known as hammertoe are familiar with the deformity of the second toe overlapping the third or big toe. It is considered to be a muscle imbalance, and it can be caused from a variety of factors. These can include genetic traits, having a history of toe injuries, or wearing shoes that do not have adequate room for the toes to move freely in. The toe muscles can gradually become weaker, and the toe may become difficult to straighten out. Some patients find relief in performing specific exercises that are designed to strengthen the toes. These can include picking up items off the floor with the toes, and practicing overall foot stretches. For severe cases of hammertoe, surgery may be a viable option to permanently straighten the toes. If you are afflicted with this condition, it is strongly suggested that you seek the counsel of a podiatrist who can advise you on the proper treatment options that are correct for you.

Hammertoes can be a painful condition to live with. For more information, contact Dr.Eji Shobowale of DeNiel Foot & Ankle Center. Our doctor will answer any of your foot- and ankle-related questions.

Hammertoe

Hammertoe is a foot deformity that occurs due to an imbalance in the muscles, tendons, or ligaments that normally hold the toe straight. It can be caused by the type of shoes you wear, your foot structure, trauma, and certain disease processes.

Symptoms

  • Painful and/or difficult toe movement
  • Swelling
  • Joint stiffness
  • Calluses/Corns
  • Physical deformity

Risk Factors

  • Age – The risk of hammertoe increases with age
  • Sex – Women are more likely to have hammertoe compared to men
  • Toe Length – You are more likely to develop hammertoe if your second toe is longer than your big toe
  • Certain Diseases – Arthritis and diabetes may make you more likely to develop hammertoe

Treatment

If you have hammertoe, you should change into a more comfortable shoe that provides enough room for your toes. Exercises such as picking up marbles may strengthen and stretch your toe muscles. Nevertheless, it is important to seek assistance from a podiatrist in order to determine the severity of your hammertoe and see which treatment option will work best for you.

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

Read more about Hammertoe

26Aug

Hammertoe is a foot deformity that occurs due to an imbalance in the tendons, muscles, or ligaments that are responsible for holding the toes in their normal position. This condition may be caused by poor footwear, foot structure, trauma, and disease. The most common solution for hammertoe is to relieve the pain by changing your footwear and wearing orthotics. In severe cases, surgery may be required.

The shoes that are most likely to cause hammertoe are high heeled shoes or shoes that are too tight in the toe box. Tight shoes will force your toes to crowd together in a curled position. This position will likely continue when you take your shoes off. Another cause is trauma. When you stub your toe, you are increasing the chance that you will develop hammertoe.

There are risk factors that may make you more likely to develop this condition. Women are more likely to have the condition compared to men, and it is also more likely to appear in those who are older in age.

Many different foot problems can be avoided by wearing shoes that have adjustability, adequate toe room, and low heels. Furthermore, if you want to buy new shoes, you should look to purchase them at the end of the day and make sure you know your correct size. The importance of buying shoes at the end of the day is that your feet swell as the day progresses. You should also ensure that you are wearing your correct size because your shoe size may change as you grow older.

To diagnose someone with hammertoe, your podiatrist will need to conduct a thorough examination of your foot. Your doctor may even order an x-ray to evaluate the bones and joints of your feet and toes.

If you have hammertoe, your podiatrist may recommend that you wear shoes that fit you better along with inserts to place inside them. Additionally, he or she may suggest special exercises for you to perform to stretch your toes. One helpful exercise it to pick up marbles with your feet or crumple a towel with your toes.

Prior to meeting with your podiatrist, it will be helpful to make a list of all the symptoms you are experiencing. You should also make a note of medications you are taking and important personal information about your medical history.

Child holding their heel indicating foot pain from Sever’s disease.
19Aug

The medical condition that is referred to as Sever’s disease affects the growth plate in the heel. It typically occurs during a growth spurt that happens during puberty. The people that may experience this are teenagers who participate in running and jumping activities, and the growth plate may become injured. The symptoms that are commonly associated with this condition include heel pain, limping, and the feet may feel stiff upon arising in the morning. Mild relief can be found when shoe inserts are worn which can help to protect the heel, and wearing an elastic bandage may aid in reducing existing pain and swelling. If you notice your child is experiencing any of these symptoms, please schedule a consultation with a podiatrist, who can properly diagnosis and treat Sever’s disease.

Sever’s disease often occurs in children and teens. If your child is experiencing foot or ankle pain, see Dr.Eji Shobowale at DeNiel Foot & Ankle Center. Our doctor can treat your child’s foot and ankle needs.

Sever’s Disease

Sever’s disease is also known as calcaneal apophysitis, which is a medical condition that causes heel pain I none or both feet. The disease is known to affect children between the ages of 8 and 14.

Sever’s disease occurs when part of the child’s heel known as the growth plate (calcaneal epiphysis) is attached to the Achilles tendon. This area can suffer injury when the muscles and tendons of the growing foot do not keep pace with bone growth. Therefore, the constant pain which one experiences at the back of the heel will make the child unable to put any weight on the heel. The child is then forced to walk on their toes.

Symptoms

Acute pain – Pain associated with Sever’s disease is usually felt in the heel when the child engages in physical activity such as walking, jumping and or running.

Highly active – Children who are very active are among the most susceptible in experiencing Sever’s disease, because of the stress and tension placed on their feet.

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

Read more about Sever’s Disease