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159 North 3rd Street
Macclenny, Florida 32063

January 2020

Monday, 27 January 2020 00:00

Foot Stretches for Runners

In order to help strengthen your feet and prevent getting an injury, it’s recommended that you incorporate foot stretches in your daily routine. Performing these light exercises during your warmup before a run may help keep your feet flexible, and better prepare them for the activity. One type of exercise you can practice is the big toe extension lunge. To perform this, start by standing inside a door frame and leaning your big toe against the wall angled upward. You will begin to feel a stretch in your big toe once you begin to lunge forward. Another type of foot stretch you can practice is done by rolling either a lacrosse ball or massage ball back and forth under the arch of your foot. This kind of stretch is particularly useful after a run, as it helps to relax the muscles underneath your foot. For more tips on stretching your feet, we recommend you speak with a podiatrist for professional advice.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. John L. Coleman from Florida. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Being the backbone of the body, the feet carry your entire weight and can easily become overexerted, causing cramps and pain. As with any body part, stretching your feet can serve many benefits. From increasing flexibility to even providing some pain relief, be sure to give your feet a stretch from time to time. This is especially important for athletes or anyone performing aerobic exercises, but anyone experiencing foot pain or is on their feet constantly should also engage in this practice.

Great ways to stretch your feet:

  • Crossing one leg over the others and carefully pull your toes back. Do 10-20 repetitions and repeat the process for each foot
  • Face a wall with your arms out and hands flat against the wall. Step back with one foot and keep it flat on the floor while moving the other leg forward. Lean towards the wall until you feel a stretch. Hold for 30 seconds and perform 10 repetitions for each foot
  • Be sure not to overextend or push your limbs too hard or you could risk pulling or straining your muscle

Individuals who tend to their feet by regular stretching every day should be able to minimize foot pain and prevent new problems from arising.

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

Read more about How to Stretch Your Feet
Thursday, 23 January 2020 00:00

Why Live with Pain and Numbness in Your Feet?

Living with foot pain is hard on your body.  Give us a call and let us find out what's wrong.

Monday, 20 January 2020 00:00

How to Pick the Correct Shoe Size

Many foot related conditions arise due to use of improper footwear. Wearing shoes that don’t fit your feet properly can lead to the development of bunions and hammertoes, as well cause poor circulation. In order to prevent these conditions, it’s suggested you take certain measures when shopping for your footwear. To begin, it is helpful to regularly measure your feet, as their size may change with age. When shopping for shoes, it’s suggested that you do so towards the end of the day when the feet are at their largest. By doing this, you’re avoiding buying shoes that may actually be too small for your feet. Ensure that there is enough room for your toes to move around, and that they are not being too confined. You should also try walking around in the shoes, that way you can better gage their overall comfort. For more tips on how to choose the perfect shoe for you, we suggest reaching out to a podiatrist for professional advice.

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 Dr. John L. Coleman from Florida. 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 office located in Macclenny, FL. We offer the newest diagnostic and treatment technologies for all your foot care needs.

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Poor circulation may occur when there is an insufficient amount of blood flow to a particular region of the body, commonly affecting the feet. Patients with poor circulation have noticed symptoms including numbness, muscle cramps, and throbbing or tingling pains. Poor circulation may also be an indicator for possible nerve damage. One of the more serious symptoms caused by poor circulation is a loss of feeling in the feet. This can be incredibly dangerous, especially if you have developed a harmful foot condition and can not feel the symptoms that would lead you to seek help and get care. To help improve poor circulation, it’s recommended that you increase your mobility and practice a more active lifestyle. Elevating the feet is another tip to help improve poor circulation, as it makes it easier for your body to pump blood away from the feet and back up to the heart. Making sure you stay hydrated throughout the day, managing your blood sugar levels, and implementing more foods that are rich in iron into your diet, may all help to improve circulation as well. For more advice on how to improve poor circulation, we recommend you speak with a podiatrist for professional care.

While poor circulation itself isn’t a condition; it is a symptom of another underlying health condition you may have. If you have any concerns with poor circulation in your feet contact Dr. John L. Coleman of Florida. Our doctor will treat your foot and ankle needs.

Poor Circulation in the Feet

Peripheral artery disease (PAD) can potentially lead to poor circulation in the lower extremities. PAD is a condition that causes the blood vessels and arteries to narrow. In a linked condition called atherosclerosis, the arteries stiffen up due to a buildup of plaque in the arteries and blood vessels. These two conditions can cause a decrease in the amount of blood that flows to your extremities, therefore resulting in pain.

Symptoms

Some of the most common symptoms of poor circulation are:

  • Numbness
  • Tingling
  • Throbbing or stinging pain in limbs
  • Pain
  • Muscle Cramps

Treatment for poor circulation often depends on the underlying condition that causes it. Methods for treatment may include insulin for diabetes, special exercise programs, surgery for varicose veins, or compression socks for swollen legs.

As always, see a podiatrist as he or she will assist in finding a regimen that suits you. A podiatrist can also prescribe you any needed medication. 

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

Read more about Causes, Symptoms, and Treatment of Poor Blood Circulation in the Feet
Monday, 06 January 2020 00:00

Types of Heel Pain

Heel pain is experienced by many patients as a gradual occurrence. It may develop as a result of repetitive stress the heel endures, which can come from frequently running or standing for the majority of the day. A common type of heel pain is referred to as plantar fasciitis, and this affects the portion of tissue that is located on the bottom of the foot. When children have heel pain, it may be indicative of Sever’s disease, which targets the heel plate of growing teenagers. The condition that is known as Achilles tendinosis can happen from sudden movements, and can affect the heel and the bottom of the calf muscles. If you have any type of heel pain, it is strongly suggested that you consult with a podiatrist who can properly diagnose and treat your condition.

Many people suffer from bouts of heel pain. For more information, contact Dr. John L. Coleman of Florida. Our doctor can provide the care you need to keep you pain-free and on your feet.

Causes of Heel Pain

Heel pain is often associated with plantar fasciitis. The plantar fascia is a band of tissues that extends along the bottom of the foot. A rip or tear in this ligament can cause inflammation of the tissue.

Achilles tendonitis is another cause of heel pain. Inflammation of the Achilles tendon will cause pain from fractures and muscle tearing. Lack of flexibility is also another symptom.

Heel spurs are another cause of pain. When the tissues of the plantar fascia undergo a great deal of stress, it can lead to ligament separation from the heel bone, causing heel spurs.

Why Might Heel Pain Occur?

  • Wearing ill-fitting shoes                  
  • Wearing non-supportive shoes
  • Weight change           
  • Excessive running

Treatments

Heel pain should be treated as soon as possible for immediate results. Keeping your feet in a stress-free environment will help. If you suffer from Achilles tendonitis or plantar fasciitis, applying ice will reduce the swelling. Stretching before an exercise like running will help the muscles. Using all these tips will help make heel pain a condition of the past.

If you have any questions please contact our office located in Macclenny, FL. We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Heel Pain
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