This guide breaks down the difference between ice and heat therapy, when to use each one, and how they can help you manage different types of foot pain.
Understanding Ice vs Heat for Foot Pain

Both ice and heat can provide relief, but they work in very different ways.

• Ice therapy (cryotherapy): Helps reduce swelling, inflammation, and numbs sharp pain.

• Heat therapy (thermotherapy): Helps relax muscles, improve blood flow, and ease stiffness or soreness.

The key to choosing between ice or heat lies in the cause and nature of your foot pain.

When to Use Ice for Foot Pain

Ice is the go-to treatment for injuries that involve swelling, inflammation, or sudden pain. It works by constricting blood vessels, which helps reduce fluid buildup in tissues.

Conditions Best Suited for Ice Therapy:

1. Acute injuries – such as sprained ankles, stubbed toes, or sudden foot trauma.

2. Plantar fasciitis flare-ups – ice helps reduce inflammation of the plantar fascia.

3. Post-surgery swelling – often recommended by doctors to control inflammation after foot or ankle surgery.

4. Gout attacks – cooling the joint can provide temporary relief during flare-ups.

   How to Apply Ice Therapy:

• Use an ice pack, frozen water bottle, or a bag of frozen peas wrapped in a thin towel.

• Apply for 15–20 minutes at a time, several times a day.

• Avoid placing ice directly on the skin to prevent frostbite.

Tip: For plantar fasciitis, rolling a frozen water bottle under your arch can provide both massage and cooling relief.

When to Use Heat for Foot Pain

Heat works best for pain that stems from stiffness, tight muscles, or chronic conditions. Unlike ice, which reduces swelling, heat dilates blood vessels, improving blood flow and relaxing tissues.

Conditions Best Suited for Heat Therapy:

1. Arthritis-related pain – heat soothes stiff joints and increases flexibility.

2. Chronic heel pain – especially if there’s no swelling present.

3. Muscle tightness – after a workout or long day on your feet.

4. Neuropathy discomfort – warmth may help improve circulation in people with diabetes.

How to Apply Heat Therapy:

• Use a warm compress, heating pad, or soak your feet in warm water.

• Apply for 15–20 minutes at a time to avoid burns.

• Moist heat (like a warm towel or warm bath) often works better than dry heat.

Tip: A warm Epsom salt soak can not only ease stiffness but also promote relaxation after a stressful day.

Ice vs Heat: A Side-by-Side Guide

Condition	Ice Therapy	Heat Therapy
Acute injuries (sprain, trauma)	Yes	No
Swelling & inflammation	Yes	No
Plantar fasciitis flare-up	Yes	No
Arthritis stiffness	No	Yes
Muscle soreness	No	Yes
Gout attack	Yes	No
Chronic heel pain	No	Yes

Common Mistakes to Avoid

Many people misuse ice and heat therapy, which can sometimes worsen the pain. Here are the top mistakes to avoid:

• Using heat on a fresh injury – This can increase swelling and prolong recovery.

• Using ice for chronic stiffness – This may make muscles tighter and more uncomfortable.

• Applying ice or heat for too long – More than 20 minutes can cause skin irritation or burns.

• Not combining with other treatments – Ice and heat are remedies, not cures. They should be part of a bigger plan that includes rest, stretching, and seeing a doctor when needed.

  Other Foot Pain Remedies to Try

While ice and heat therapy are effective, they’re not the only remedies for foot pain. Depending on the cause, your doctor or foot specialist may recommend:

• Rest and elevation – Taking pressure off the foot helps healing.

• Supportive shoes or orthotics – Good footwear prevents strain.

• Stretching exercises – Especially for plantar fasciitis and Achilles tendon issues.

• Over-the-counter pain relievers – Like ibuprofen for inflammation.

• Professional podiatry care – For persistent or severe foot problems.

  When to See a Foot Doctor

While self-care remedies like ice and heat can provide short-term relief, it’s important to know when to seek professional help. See a podiatrist if you experience:

• Severe pain that doesn’t improve with rest and home remedies.

• Persistent swelling or bruising.

• Numbness, tingling, or burning sensations in your feet.

• Open wounds or sores that don’t heal (especially if diabetic).

• Recurrent flare-ups of plantar fasciitis, gout, or arthritis.

At DeNiel Foot and Ankle Center, we help patients in Houston find lasting relief for all types of foot and ankle pain. Our team uses advanced diagnostics and treatment plans tailored to your condition, so you can get back on your feet faster.

The decision between ice vs heat for foot pain depends on whether your pain is caused by an acute injury or a chronic condition.

• Use ice for sudden injuries, swelling, and inflammation.

• Use heat for stiffness, soreness, and long-term conditions without swelling.

Knowing the right method can save you time, reduce discomfort, and speed up healing. However, if your foot pain is severe or persistent, don’t rely on home remedies alone—consult a podiatrist to ensure proper diagnosis and treatment.

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Plantar fasciitis is one of the most common causes of heel pain, affecting athletes, runners, and even those who spend long hours on their feet. While there are several treatment options available, taping for plantar fasciitis is a simple and effective method that can offer immediate relief and support healing. Whether you’re newly diagnosed or struggling with chronic symptoms, learning how to properly tape your foot could make a big difference.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the plantar fascia—a thick band of tissue that runs along the bottom of your foot, connecting the heel bone to your toes. When this tissue becomes irritated or damaged, it causes stabbing or burning pain, especially with the first steps in the morning or after long periods of standing.

Plantar fasciitis can result from overuse, poor foot mechanics, improper footwear, or weight gain. Left untreated, the condition can significantly impact mobility and quality of life.

How Does Taping Help?

Taping is a low-cost, non-invasive technique that provides support to the plantar fascia, reduces strain, and alleviates pain. It limits the movement of the fascia during walking or running, allowing the tissue to heal while offering added stability.

Here’s how foot taping techniques benefit people with plantar fasciitis:

• Reduces strain on the plantar fascia

• Supports the arch of the foot

• Decreases inflammation

• Promotes proper foot alignment

• Relieves pressure from the heel

Types of Taping Techniques for Plantar Fasciitis

There are several methods of taping the foot depending on your symptoms and activity level. The most common are:

1. Low-Dye Taping

This is one of the most widely recommended taping techniques. It supports the arch of the foot and offloads tension from the fascia.

How to apply Low-Dye taping:

• Start by placing a strip of athletic tape around the ball of your foot.

• Add several strips from the inside to the outside of the foot, overlapping slightly.

• Finish by wrapping tape around the heel and connecting it to the arch support strips.

Low-Dye taping is great for both daily wear and physical activity. Many people report immediate relief from plantar fasciitis pain after using this method.

2. KT (Kinesiology) Taping

Kinesiology tape is stretchy and more breathable than athletic tape. It’s often used by athletes to support muscles and joints without restricting movement.

For plantar fasciitis:

• Apply a Y-strip of KT tape starting at the ball of the foot and wrapping around the heel.

• Stretch it slightly and press it along the arch and up the Achilles tendon.

KT taping is ideal for people who want more flexibility while still reducing heel pain and inflammation.

When to Use Taping for Plantar Fasciitis

Taping can be used throughout the day or during specific activities like:

• Walking or standing for long hours

• Exercising or running

• During flare-ups of heel pain

• Early morning routines when pain is most intense

However, taping should not replace other essential treatments like stretching, proper footwear, or seeing a foot specialist. It’s best used as part of a comprehensive plantar fasciitis treatment plan.

Tips for Safe and Effective Taping

To get the most out of foot taping:

• Clean your feet before applying tape to ensure better adhesion.

• Don’t wrap the tape too tight—it should support but not cut off circulation.

• Replace the tape daily to avoid skin irritation.

• If you notice blisters, redness, or increased pain, stop taping and consult a healthcare provider.

• Learn from a podiatrist or licensed therapist if you’re unsure how to apply the tape properly.

Other Treatment Options to Combine with Taping

Taping works best when paired with other treatments, such as:

• Stretching exercises for the calf and plantar fascia

• Orthotic inserts or arch supports

• Night splints

• Ice massage after long periods of standing

• Wearing supportive footwear at all times

• Physical therapy

In severe cases, your podiatrist might recommend corticosteroid injections, shockwave therapy, or surgery—but these are usually a last resort.

When to See a Foot Doctor

If your symptoms persist despite taping and other home remedies, it’s time to see a specialist. A foot doctor can assess your gait, check for underlying causes, and recommend a tailored treatment plan. At DeNiel Foot and Ankle Center, we help patients manage and recover from plantar fasciitis using the latest evidence-based care, including taping, custom orthotics, and regenerative treatments.

Final Thoughts

Taping for plantar fasciitis is a simple and affordable way to reduce pain and promote healing. It helps take the pressure off the plantar fascia, especially during high-impact activities or long days on your feet. When used correctly and consistently, taping can provide quick relief while supporting your recovery journey.

However, taping is just one piece of the puzzle. For long-term results, combine it with stretching, proper footwear, and medical care. Don’t wait until the pain becomes unbearable—early treatment is key to preventing chronic issues.

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Walking and running are two of the most accessible forms of exercise, offering countless health benefits. But as simple and natural as these activities may seem, they can take a significant toll on your feet over time. Understanding the effects of running and walking on the foot is essential for preventing injury, maintaining mobility, and ensuring long-term foot health. In this article, we’ll explore the benefits, common problems, and expert care tips to keep your feet in top condition.

The Biomechanics of Running and Walking

Walking and running might seem similar, but they place very different demands on your feet. Walking involves a smooth heel-to-toe motion, with at least one foot always on the ground. Running, on the other hand, includes a flight phase where both feet are off the ground. This increases the impact and force placed on the foot, especially on the forefoot and heel.

Each step taken during walking or running requires your foot to act as a shock absorber, stabilizer, and propulsion device. Repeating this motion thousands of times can affect the muscles, bones, tendons, and ligaments in both beneficial and harmful ways.

Positive Effects of Walking and Running on Foot Health

Let’s start with the good news. Regular walking and running have several positive effects on your feet and overall well-being:

1. Strengthens Foot Muscles and Bones

Moderate activity helps strengthen the intrinsic muscles of the feet, improving balance, stability, and arch support. It also promotes bone density, which reduces the risk of conditions like osteoporosis.

2. Improves Circulation

Regular movement boosts blood flow, which is especially important for individuals with diabetes or peripheral artery disease. Improved circulation helps with tissue repair and reduces the risk of wounds and infections.

3. Maintains Healthy Weight

Excess weight places more stress on your feet. Walking and running help maintain a healthy weight, thereby reducing pressure on joints, ligaments, and the plantar fascia.

Negative Effects: Common Foot Problems from Walking and Running

While there are many benefits, excessive or improper walking and running can lead to a range of foot issues. Knowing these risks can help you take proactive steps to prevent them.

1. Plantar Fasciitis

This painful condition occurs when the band of tissue connecting the heel bone to the toes becomes inflamed. It’s a common injury among runners due to repetitive impact on the heel.

2. Stress Fractures

Repeated impact from running or walking on hard surfaces can lead to small cracks in the bones of the foot, known as stress fractures. These often require rest and medical attention to heal properly.

3. Blisters and Calluses

Poorly fitting shoes and sweaty feet can cause friction, leading to blisters or thickened skin. While minor, these issues can become serious if left untreated.

4. Achilles Tendonitis

This inflammation of the tendon at the back of your ankle is common among runners who increase their mileage too quickly. It causes pain and stiffness that can interfere with movement.

5. Bunions and Hammertoes

Wearing tight or unsupportive shoes while walking or running long distances can contribute to the development of deformities like bunions and hammertoes.

Foot Health Tips for Runners and Walkers

If you love walking or running, you don’t have to give it up to avoid foot problems. Follow these expert foot health tips for runners and walkers to keep your feet safe and strong:

1. Wear the Right Footwear

Choose shoes that fit properly, provide good arch support, and are appropriate for your activity. Replace them regularly—about every 300 to 500 miles for runners.

2. Warm Up and Stretch

Before you head out, warm up with light movement and stretch your calves, ankles, and toes. This helps prevent stiffness and injuries like Achilles tendonitis.

3. Use Orthotics If Needed

Custom orthotics can provide extra support for high arches, flat feet, or overpronation. Talk to a podiatrist to find out if you need them.

4. Moisturize and Care for Your Skin

Prevent blisters and cracks by keeping your feet moisturized and dry. Use moisture-wicking socks and apply foot powder if necessary.

5. Pay Attention to Pain

Don’t ignore persistent foot pain. Early treatment of conditions like plantar fasciitis or stress fractures can prevent long-term complications.

How to Protect Your Feet During Exercise

Knowing how to protect your feet during exercise is key to sustaining a healthy walking or running routine:

• Gradually increase intensity and distance to avoid overuse injuries.

• Avoid running or walking on hard surfaces like concrete; choose trails or tracks when possible.

• Perform foot-strengthening exercises like toe curls, towel scrunches, or picking up marbles with your toes.

• Ice your feet after long sessions to reduce inflammation.

• Schedule regular foot check-ups with a podiatrist, especially if you have existing foot issues or chronic health conditions like diabetes.

When to See a Foot Doctor

If you experience chronic foot pain, swelling, numbness, or difficulty walking, it’s important to consult a foot specialist. A podiatrist can provide a proper diagnosis, recommend the right treatment, and help you create a personalized plan to keep your feet in top shape.

At DeNiel Foot and Ankle Center, we specialize in helping runners and walkers maintain optimal foot health. From custom orthotics to treating sports injuries, we provide comprehensive care tailored to your lifestyle.

The effects of running and walking on the foot can be both positive and negative. While these activities offer incredible cardiovascular and mental health benefits, they also put repeated stress on your feet. With proper footwear, stretching, and early intervention, most foot-related issues can be avoided.

Whether you’re a seasoned marathoner or someone who enjoys daily walks, your feet are the foundation of your movement. Take care of them—because healthy feet lead to a healthier, more active life.

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Would you want to hear a shocking fact I just discovered in the New York Times? In our country, ankle injuries occur to over 28,000 individuals every day. And the majority of them do it while exercising, whether it be running or other sports. This indicates that sprained ankles are the most prevalent sports injury in the United States.

But first, let us look closer to home. If those injuries were dispersed around the country, Texas would have 560 daily ankle injuries. There are certainly at least 100 Houstonians twisting their ankles today alone since it is one of the largest cities in Texas. So why don’t you contact a Houston podiatrist like me for assistance?

“Walking Off” Ankle Sprains Cause Recurrence

There are plenty of you strong men and women out there. You convince yourself, “It’s only a sprain,” if you haven’t broken any bones. And you continue limping through your regular tasks in the hope that the agony would eventually go away. Well, I’m here to tell you: STOP! A statement was issued by the National Athletic Trainers’ Association (NATA) and they made it clear that ankle injuries should never be taken lightly.

Why? Untreated ankle injuries leave you vulnerable to a variety of health issues. These include persistent pain, re-injury, impairment, and even early onset of arthritis. And the recurring injury issue is what worries me the most. Because your body is more susceptible to further ankle sprains after one. Unless you specifically target that ankle with workouts. (More on it later.)

What Can You Do If You Think Your Ankle Might Be Sprained?

Here’s what I want you to do if you think you may have sprained your ankle.

First, stop and rest from any painful movement. Sit down and raise your foot. (To avoid swelling, try to maintain it higher than your heart.) Apply ice to your ankle now, covering it with a small towel to prevent direct skin contact. Keep it in place for up to 20 minutes and repeat several times a day. Finally, to further reduce swelling and stabilize the area, consider wrapping your ankle with an ACE bandage.

If your pain goes away the next day after doing these precautions, you probably avoided being injured. However, if even a little discomfort persists a day or two later, you’ve probably sprained your ankle. And you must come into the office immediately. Or your injury could not heal properly.

Risks Associated with Untreated Ankle Sprains

The likelihood of reinjuring your ankle sprain is greatest if you have previously sustained one. If it seems strange, let me explain. Your ankle becomes weaker after an ankle sprain due to a phenomenon called proprioception.

Proprioceptors are sensory neurons. They are located in tendons, muscles, and joints. Their responsibility is to maintain your body’s balance when you move, preventing you from wobbling. Proprioception is still developing in young children. (This explains why they move like drunken sailors.) But as individuals get older, they start to lose it, which is why you start to fall more often.

Let’s go back to those sprained ankles. Your proprioceptors are damaged when you sprain an ankle. And as a result, maintaining balance becomes more difficult for your body. When confronted with obstacles, your ankle is more prone to wobble and sprain again. Fortunately, you can restore your proprioceptors and strengthen your ankle. But first, you need to have your ankle injury completely healed.

Furthermore, your chance of developing arthritis rises after an ankle injury. (Especially if you don’t get treatment for an ankle sprain and it doesn’t heal properly.) The most frequent cause of difficulty is osteoarthritis, which affects the joints in your foot, toes, and ankle. However, your chance of developing psoriatic arthritis may rise if you already have psoriasis. A swollen finger or toe (called dactylitis), tight, painful joints, or pitting in your toenails are some of the early warning symptoms of this condition.

Treatment for Ankle Sprain

Are you ready for some more terrible news? You may recall that I advised you to attempt RICE, or rest, ice, compression, and elevation, if you believed you had sprained your ankle. However, I have to admit that this at-home sprain therapy doesn’t work as well as you may assume. According to the new NATA research, using anti-inflammatory medications to lessen discomfort is also not the best course of action.

So what do you do if you hurt your ankle? Dr. Thomas W. Kaminski, the lead author, states this: Seeing a podiatrist and receiving an accurate diagnosis are essential for healing from an ankle injury.

By doing so, we can assess the damage’s extent and decide how to best address it. Strengthening activities are also likely to be used to treat an ankle injury, naturally, after your discomfort and inflammation have subsided.

Exercises to Build Ankle Strength to Prevent Ankle Sprains

Basketball is one of the numerous activities that may result in ankle sprains. There are strategies to make your leg muscles stronger, albeit they are not entirely preventable. And they can prevent additional ankle sprains in addition to those brought on by basketball.

Want to build your strength? Try these three workouts. As suggested by Coach Tim Grover on Stack.com, these exercises may help increase ankle strength before an injury occurs!

1. Single-Leg Calf Raise

This exercise strengthens the muscles surrounding the ankle. And it makes them more resilient to shocks caused by landing or direction changes.

How to: Do a single-leg Calf Raise. Instead of dropping down and starting the next rep as you’ve reached the top, concentrate on waiting 5 seconds for your heel to hit the ground again. For each repeat, this means 1 second up and 5 seconds down.

Sets/Reps: 3 x 12–15 each leg

2. Single-Leg Ladder Drills

Running speed ladder workouts while standing on one leg trains your ankles to support your weight in all directions.

How to: This is where your imagination may run wild. Use both feet to warm up while climbing a speed ladder. Perform each routine with only one foot once you’ve warmed up. Do a few jumps, stop, and then go backwards, sides, and diagonally. There are many options, but be careful to just use one leg at a time and complete equal amounts of workouts for both legs.

Sets/Reps: 15x ladder (choose different patterns)

3. Plate Raise

Your front shin muscles, which support the stability of your ankles, will get stronger as a result of this.

How to: Start with a 10-pound plate. Place the edge of a plate over your toes while standing, then dorsiflex your foot to elevate the plate with your toes. Increase the weight of the plate as tolerated, but concentrate on raising it for one second and lowering it gently for five seconds.

Sets/Reps: 3 x 12–15

These workouts to strengthen your ankles might perhaps be useful for prevention. But they are not foolproof. Don’t walk through the pain if you’re concerned that your unlucky ankle twist resulted in a sprain. As soon as your ankle is hurt, make an appointment with DeNiel Foot and Ankle Center. In order to avoid additional injury or long-term harm to your ankle or foot, we’ll start treating your ankle sprain right away.

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To avoid a twisted ankle this winter, you have to:

1. Improve your balance

To avoid a twisted ankle, you need to understand how balance works within your body. The balance of the body can be challenging to understand because your sight has the most impact on how your body moves in anticipation and expectation. However, without the eyes, your body uses the ability to sense to assess the space and surface on which you are walking on. The ability to sense is in the nerves in your foot and ankle and the message is transferred to the inner ear that sends a message to the whole body that you are moving, falling, or any other change in the body position. When all these balance systems work together, you are in good shape. You can improve your balance by practicing how to balance on one foot. It allows the nerves to adjust and train other muscles around the ankle to activate and control your movements. Physical therapy exercise improves balance issues and vestibular conditions.

2. Strengthen your core

The hips and trunk are crucial on how you move especially when you abruptly change direction. If you are weak and your body weight keeps moving in a different direction after you change direction. Your weight will push past what your foot and ankle can control causing a twisted ankle. During workouts engage in workouts that will pay attention to the hips and trunk strengthening.

3. Wearing supportive footwear

It is advisable to use hard boots to provide support for the ankles. The boots or skates should be the correct size. Wearing oversize boots increases the likelihood of a twisted ankle. Boots with rubber soles with deep grooves are best for walking during the winter.

4. Warm-up to improve flexibility

The balance between flexibility and strength is crucial; warm-up before participating in sports. Lightly stretch start with a slow jog for three minutes to warm up the ankle muscles. The muscles gain mobility of the lower leg and relieve discomfort. It also builds up ankle strength as a preventative technique.

5. Progressive activity

Before you undertake winter sports, start with several steps. Get your body ready before involving in any winter games by practicing the movement of the sport you want to participate in.

6. Brace your ankle

You can tape or brace your ankle to prevent injury. Bracing or taping adds support to the body and promotes the feedback the ankle sends to the body in respect to the activity being done.

If you sustain an injury to your ankle, it is best to seek out a foot specialist so that he or she can diagnose the severity of the injury, and take the necessary measures to treat it. DeNiel Foot & Ankle Center is well equipped to treat all foot and ankle related injuries. Give them a call to schedule an appointment if you have a sprained or twisted ankle.

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The condition is divided into three:

Mild sprain – It heals within two weeks.

Moderate sprain – The ligaments may be partially torn and the toe is unstable. The healing time can extend to five weeks.

Severe sprain – Takes longer than six weeks and requires at most care.

The difference between a sprained toe and a broken toe

A sprained toe is the injury of the ligaments around the toe. The toe is painful though it remains functional. It means you can walk on a sprained toe and hold your body weight. Sprained toe symptoms include tenderness with throbbing pain while moving the toes.

A broken toe has a fractured bone with a limited range of motion and the inability to move. The toe is bruised and swollen. It hurts when walking while the swelling persists for some days without any improvement. You may experience burning sensations.

Causes of a sprained toe

The sprain results from accidents and injuries that stretch or bend the toe beyond its natural range. Some causes include:

• The toe gets caught on something while running or walking can cause a twist or overstretching.
• A stubbing toe on the ground overextends the toe under the foot.
• Tripping while running or walking causes the toe to bend below the foot or downward.

Sprained toe treatment

Most of the time a sprained toe can get better with home care especially mild sprains that may not have any torn ligaments. The treatment involves the RICE technique.

Rest – Avoid activities that caused the sprain or activities that hurt the sprained toe. Try to rest the foot as much as possible until you feel better.

Ice – Use an ice pack to reduce pain and swelling.

Compression – Taping the sprained toe can be helpful. Use buddy wrap, a medical tape, and make sure that it is firm but not tight. Tape the toe with extra support and stability.

Elevation – Put the foot up off the floor to relieve pain and swelling. It also aids in healing.

Pain relievers – It is advisable to use pain relievers to reduce pain and inflammation. Taking the non-steroidal anti-inflammatory drugs should be advised by a doctor especially for people who have health conditions.

For a severe sprain, get extra help from a podiatrist.  Big toe sprains are uncommon, when they happen, they must be treated right. Contact DeNiel Foot and Ankle Center’s Ejodamen Shobowale if you need your feet checked. Our doctor can give you the treatment you need to stay pain-free and back on your feet.

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There are different grades of ankle sprains that have different time frames on how soon it is safe to return to sports. The type of activity you are involved in determines the strength and stability needed to accomplish the activity. However, even the grades and their time frames vary case by case. Rehab offers a safe transition back to sports and minimizes chances of recurrence.

Grades of ankle sprain

Grade 1: These are light sprains that will allow you to return to sport in almost three weeks.

Grade 2: It involves injury to the ligament and it can take up to 6 weeks before you return to sport.

Grade 3: Is severe with full tearing of the ligament and may include a bone fracture. The length of recovery can take three months or more to recover.

Requirements for returning to sports after a sprain

1. You should be able to retain a range of motion which is vitally important. In grade three ankle sprains, you are required to be immobile for some time and once your podiatrist allows you to start moving your ankle you will have exercises and manual techniques that will help with the process. Lack of this range of motion puts unnecessary stress on the lower limb structures as you return to sport.
2. The strength of the ankle must get back to a safe level. The ligament is stressed appropriately through the rehab period to ensure the new collagen is stronger and heals in good shape. The level of strength varies through activities and if you have been immobilized you might have developed weakness in the lower limp. The foot is screened to address the areas of weakness better.
3. Proprioception and balance reduce the risk of recurrence. A sprain affects the receptors to the brain and exercises ensure that the ankle retains proprioception and balance.
4. Support or taping gives you more confidence, especially when returning to activities. Though it should be used as a short-term strategy as the ankle progresses gradually to become independent. It should be done with the help of your podiatrist.
5. Functional screening is recommended and various aspects considered before returning to activity.

Five main domains to look at before returning to sport include pain during sports participation, ankle impairment, athlete perception in terms of psychological readiness and confidence, and agility and ability to complete a training session. Ankle sprains are common, but they must be treated right away. Contact DeNiel Foot and Ankle Center’s Ejodamen Shobowale if you need your feet checked. Our doctor can give you the treatment you need to stay pain-free and back on your feet. Rehabilitation is a crucial phase of recovery that involves working together with a foot doctor and a physical therapist or athletic trainer. It helps restore function and speeds up return to play. Treatment may take a few weeks or months, but conditioning to return to sport may take longer.

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That perfect high heel shoe might create permanent health problems. If worn frequently, you are in for long-term issues such as the bending of your toes in an unnatural position and cause a range of ailments, ingrown toenails, damage to the leg tendons, nerve damage, and bunions. High heels cause the overworking of the leg muscles and this can lead to muscle injuries, osteoarthritis, and plantar fasciitis.

Wearing high heels can shorten the muscles of the calves that can lead to muscle spasms and pain. The Achilles tendon shortens when the heel is pointed upward and tightens up. The tendon is flexible so that the foot can lie flat or pointed. Any time the natural shape of the foot is restricted, you experience foot pain; repetitive wear allows the developed unhealthy foot patterns.

How to Prevent Damage

• Choose sensible heels that are an inch and half or less with a wide heel. A slightly wider heel will spread the bodyweight load more evenly. A heel higher than three inches shortens the Achilles tendon.
• Choose shoes made of natural materials such as leather because they conform to the foot and stretch throughout the day as your feet change in size and the feet are allowed to breathe.
• To reduce the impact on your knees, wear shoes with soft insoles; if they do not have soft insoles, add inserts to distribute the weight evenly.
• Your shoes should be the right size so that the foot does not slide forward.
• The toe box should be wide enough that will allow the toes to wiggle. Though, it is better to wear open-toe high heels that will relieve the pressure on calluses, corns, and inflamed areas.
• Wear heels when you know you will require limited standing or walking.
• Choose a shoe with a rubber grip that prevents you from slipping while walking. It will prevent foot injuries from slipping and falling.
• You need to alternate your shoes throughout the day from or one day to another. When commuting, wear athletic shoes or walking shoes, sometimes wear shoes that will allow the feet, hips, back, and legs to stretch and the body to move freely.
• Take time to stretch your calf muscles and feet daily. Stand on the edge of a step with the shoes off with your weight on the balls of your feet, extend the heels off the edge, and drop the heels down. Put a pencil and try to pick it up with the toes.
• Consider the pitch or slope of the heel. Some heels give you a straight drop down to the flatbed of the shoe, but you need to find one with a gradual slope, it will be easy on the arch. It also relieves the pain in the ball of the foot.

If you have questions about preventing foot damage from high heels, you should reach out to a foot specialist for his /her expert advice. Feel free to contact our office to make an appointment with our podiatrist. Our foot and ankle specialist, Dr. Ejodamen Shobowale (fondly called Dr. Sho) can provide you with the care you need to get you up and running on your feet in no time.

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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 

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One of the most common injuries the feet can endure may be an ankle sprain. Although this may be a common occurrence among athletes, many people will experience this condition as a result of everyday activities. It happens when the ankle twists unnaturally, and the ligaments and tendons in the foot endure enormous stress. There are several symptoms that are indicative of a sprained ankle including severe pain and discomfort, swelling, and bruising. Some of the more typical reasons why an individual may sprain their ankle may include stepping off a curb that was out of sight, or stepping down with excessive pressure while running. If you feel you have injured your ankle that may have resulted in a sprain, please schedule a consultation with a podiatrist for proper treatment.

Ankle sprains are common but need immediate attention. If you need your feet checked, contact Dr.Eji Shobowale from DeNiel Foot & Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

How Does an Ankle Sprain Occur?

Ankle sprains take place when the ligaments in your ankle are torn or stretched beyond their limits. There are multiple ways that the ankle can become injured, including twisting or rolling over onto your ankle, putting undue stress on it, or causing trauma to the ankle itself.

What Are the Symptoms?

• Mild to moderate bruising
• Limited mobility
• Swelling
• Discoloration of the skin (depending on severity)

Preventing a Sprain

• Wearing appropriate shoes for the occasion
• Stretching before exercises and sports
• Knowing your limits

Treatment of a Sprain

Treatment of a sprain depends on the severity.  Many times, people are told to rest and remain off their feet completely, while others are given an air cast. If the sprain is very severe, surgery may be required.

If you have suffered an ankle sprain previously, you may want to consider additional support such as a brace and regular exercises to strengthen the ankle.

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 Ankle Sprains

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