Items filtered by date: July 2025

Strong, flexible feet are important for overall stability and daily comfort. Simple foot exercises can help improve balance, prevent injury, and ease discomfort caused by tight muscles or weak foot structures. Activities like toe curls, heel raises, and rolling a ball under the arch can strengthen muscles and improve circulation. Stretching the toes and calves can also help relieve tension that may contribute to common foot problems. Practicing balancing on one foot builds stability and can reduce the risk of falls, especially in older adults. Over time, these exercises support better posture and may ease pressure on the ankles, knees, and hips. Making foot exercises part of your routine can help maintain healthy movement and reduce discomfort. If you experience ongoing pain or have difficulty with balance, it is suggested you schedule a visit with a podiatrist for evaluation and guidance.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries and build strength. If you have any concerns about your feet, contact Robert Dunne, DPM from Lake Washington Foot and Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

Exercise for Your Feet

Exercise for your feet can help you gain strength, mobility and flexibility in your feet. They say that strengthening your feet can be just as rewarding as strengthening another part of the body. Your feet are very important, and we often forget about them in our daily tasks. But it is because of our feet that are we able to get going and do what we need to. For those of us fortunate enough to not have any foot problems, it is an important gesture to take care of them to ensure good health in the long run.

Some foot health exercises can include ankle pumps, tip-toeing, toe rises, lifting off the floor doing reps and sets, and flexing the toes. It is best to speak with Our doctor to determine an appropriate regimen for your needs. Everyone’s needs and bodies are different, and the activities required to maintain strength in the feet vary from individual to individual. 

Once you get into a routine of doing regular exercise, you may notice a difference in your feet and how strong they may become.

If you have any questions please feel free to contact our offices located in Melbourne and Palm Bay, FL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

A plantar fibroma is a benign, firm lump that forms in the arch of the foot within the plantar fascia, a thick band of tissue along the sole. This condition is part of a broader disorder called plantar fibromatosis, where fibrous nodules develop and may grow slowly over time. Causes are not always clear but may include trauma, genetic factors, or connective tissue disorders. Symptoms can involve pain, tenderness, or discomfort while walking or standing. Risk factors include middle age, family history, and certain medical conditions. A podiatrist can evaluate the growth, provide noninvasive treatment, and manage symptoms effectively. If you notice a lump in your foot arch, it is suggested that you consult a podiatrist for early diagnosis and care.

A plantar fibroma may disrupt your daily activities. If you have any concerns, contact Robert Dunne, DPM of Lake Washington Foot and Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

Plantar Fibroma

A plantar fibroma is a fibrous knot in the arch of the foot. It is embedded in the plantar fascia which is a band of tissue that extends from the heel to the toes along the bottom of the foot. There can be multiple plantar fibromas in the feet at the same time. There are no known causes for this condition. If you have a plantar fibroma, there will be a bump in the arch of your foot that cannot be missed. Any associated pain is most often due to a shoe rubbing against the nodule. Non-surgical options, such as steroid injections, physical therapy, and orthotics should be tried first. Surgery is a last resort and is the only thing that will remove a plantar fibroma entirely. Consult with a podiatrist for a proper diagnosis and to determine the treatment regimen that is right for you.

What Causes a Plantar Fibroma?

While there are no specific causes identified, a plantar fibroma can possibly come from genetic predisposition or the formation of scar tissue that forms from healing the tears in the plantar fascia.

What Are the Symptoms of a Plantar Fibroma?

There will be a noticeable lump in the arch of the foot that may or may not cause pain. If pain is felt, it is typically because a shoe is rubbing up against the lump or when walking or standing barefoot.

Treatment and Prevention

A plantar fibroma will not disappear without treatment, but it can get smaller and be a non-issue. If pain persists, a podiatrist examines the foot and when the arch of the foot is pressed, pain can be felt down to the toes. An MRI or biopsy might be performed to help diagnose or evaluate the plantar fibroma. The following non-surgical options are generally enough to reduce the size and pain of these nodules:

• Steroid injections
• Orthotics
• Physical therapy to help apply anti-inflammatory creams on the bump 

Surgery is considered if the mass increases in size and the patient continues to feel pain after non-surgical methods are tried.

If you have any questions please feel free to contact our offices located in Melbourne and Palm Bay, FL . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Exercise can support healing and strength for many foot conditions when done at the right level. Gentle stretching and strengthening movements may help improve flexibility and reduce discomfort. It is important to aim for minimal or acceptable pain during activity, which means a mild ache that does not increase or linger. Excessive pain, sharp discomfort, or swelling after exercise may signal overuse or improper technique. A podiatrist can recommend specific exercises based on your condition, monitor progress, and guide you on safe intensity. If you have ongoing foot pain or are unsure of which stretches are best, it is suggested that you visit a podiatrist to create a plan that supports recovery, mobility, and long-term foot health.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Robert Dunne, DPM from Lake Washington Foot and Ankle Center. 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 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 one, 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 and ice and rest the foot. It is advised to then see a podiatrist for help.

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

Sever's disease, also called calcaneal apophysitis, is a common cause of heel pain in growing children, especially those who are active in sports. It occurs when the growth plate in the heel becomes inflamed due to repetitive stress or overuse. Causes include running, jumping, and improper footwear. Symptoms include heel pain during activity, limping, or tenderness when the heel is squeezed. Risk factors include rapid growth spurts, high-impact sports, and flat or high-arched feet. A podiatrist can diagnose the condition through examination and recommend treatments such as rest, stretching, and shoe modifications. If your active child complains of heel pain, it is suggested that you schedule a visit with a podiatrist who can provide an accurate diagnosis and treatment.

Sever's disease often occurs in children and teens. If your child is experiencing foot or ankle pain, see Robert Dunne, DPM from Lake Washington Foot and 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 offices located in Melbourne and Palm Bay, FL . We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.

Tarsal tunnel syndrome is a condition where the posterior tibial nerve is compressed as it travels through the tarsal tunnel on the inside of the ankle. This can lead to tingling, burning, numbness, or sharp pain in the foot and ankle. Causes include hindfoot deformities, diabetes, hypothyroidism, excess weight, and excessive use of alcohol or tobacco. These factors can increase pressure around the nerve or contribute to nerve damage. A podiatrist can diagnose the condition using physical exams and imaging, then recommend treatment such as bracing or custom orthotics. If you are experiencing persistent foot or ankle pain, it is suggested that you schedule an appointment with a podiatrist who can accurately diagnose and treat what may be going on.

Tarsal tunnel syndrome can be very uncomfortable to live with. If you are experiencing tarsal tunnel syndrome, contact Robert Dunne, DPM of Lake Washington Foot and Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

Tarsal Tunnel Syndrome

Tarsal tunnel syndrome, which can also be called tibial nerve dysfunction, is an uncommon condition of misfiring peripheral nerves in the foot. The tibial nerve is the peripheral nerve in the leg responsible for sensation and movement of the foot and calf muscles. In tarsal tunnel syndrome, the tibial nerve is damaged, causing problems with movement and feeling in the foot of the affected leg.

Common Cause of Tarsal Tunnel Syndrome

• Involves pressure or an injury, direct pressure on the tibial nerve for an extended period of time, sometimes caused by other body structures close by or near the knee.
• Diseases that damage nerves, including diabetes, may cause tarsal tunnel syndrome.
• At times, tarsal tunnel syndrome can appear without an obvious cause in some cases.

The Effects of Tarsal Tunnel Syndrome

• Different sensations, an afflicted person may experience pain, tingling, burning or other unusual sensations in the foot of the affected leg.
• The foot muscles, toes and ankle become weaker, and curling your toes or flexing your foot can become difficult.
• If condition worsens, infections and ulcers may develop on the foot that is experiencing the syndrome.

A physical exam of the leg can help identify the presence of tarsal tunnel syndrome. Medical tests, such as a nerve biopsy, are also used to diagnose the condition. Patients may receive physical therapy and prescriptive medication. In extreme cases, some may require surgery.

If you have any questions please feel free to contact our offices located in Melbourne and Palm Bay, FL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.