Foot and ankle stretches are an important part of any running routine. They help prepare the muscles, tendons, and ligaments for repetitive impact and movement. Without proper stretching, runners may develop tightness, reduced flexibility, and a higher risk of injury. Common causes of foot and ankle strain include overuse, wearing improper footwear, and poor running mechanics. Symptoms may include soreness, heel pain, and limited range of motion. Risk factors such as flat feet, high arches, and previous injuries can increase the likelihood of pain.

Stretching the small muscles of the toes and feet can improve strength and coordination. Simple activities like picking up small objects with the toes or even using a playful approach similar to moving game pieces in a Monopoly game can help activate these muscles. This type of exercise supports balance and improves foot control. Stronger intrinsic foot muscles can enhance stability and reduce stress on larger structures such as the plantar fascia and Achilles tendon.

Balance training is also essential for runners. Using a wobble board or balance board challenges the ankle joint and strengthens stabilizing muscles. To perform this exercise, stand on the board with both feet and gently shift weight from side to side. Maintain an upright posture and engage the core for stability. Start with short sessions and gradually increase duration as balance improves. This helps prevent ankle sprains and improves coordination during uneven terrain running.

Plantar stretching is another key component. Sit down and cross one leg over the other, then gently pull the toes back toward the shin until a stretch is felt along the arch. Hold for several seconds and repeat regularly. Consistent stretching improves flexibility, reduces tension, and supports better running mechanics. If you have foot pain from running or need guidance on proper stretching techniques, it is suggested that you consult a podiatrist for effective relief tips and additional stretching techniques. 

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

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 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.

Offloading in wound care is an important part of helping foot wounds heal. Offloading means reducing pressure on the injured area so the skin and tissue have a better chance to recover. Every step places force on the feet, especially on the bottom of the foot. When pressure continues on an open wound, healing slows and the wound can become larger or deeper. Patients with diabetes, poor circulation, or reduced feeling in their feet face an even greater risk because they may not notice the damage while walking. A podiatrist carefully examines the wound, identifies the source of pressure, and develops a treatment plan that protects the injured area while supporting healing. Offloading also helps lower the chance of repeated injury that can delay recovery.

A podiatrist selects the best offloading method based on the wound's location, the shape of the foot, and the patient's daily activities. Options include specialized walking boots, custom shoe inserts, or protective shoes that spread body weight more evenly across the foot. Some patients benefit from casts or other devices that limit pressure on the wound while walking. A podiatrist also checks for foot deformities, calluses, and areas of excess pressure. The wound is routinely measured and examined for progress. The treatment plan can be adjusted whenever healing slows or new pressure points develop.

Offloading works together with wound treatment by protecting healthy tissue and helping new tissue develop. A podiatrist also monitors circulation, watches for signs of infection, and recommends the most appropriate shoes to reduce future problems. Early treatment gives many patients the best opportunity for healing before a wound becomes more serious. Careful offloading also helps lower stress on nearby skin and reduces the chance of another wound developing in the same area. If you have foot wounds that will not heal, it is suggested that you are under the care of a podiatrist who can offer effective treatment and management solutions.

Wound care is an important part in dealing with diabetes. If you have diabetes and a foot wound or would like more information about wound care for diabetics, 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.

What Is Wound Care?

Wound care is the practice of taking proper care of a wound. This can range from the smallest to the largest of wounds. While everyone can benefit from proper wound care, it is much more important for diabetics. Diabetics often suffer from poor blood circulation which causes wounds to heal much slower than they would in a non-diabetic. 

What Is the Importance of Wound Care?

While it may not seem apparent with small ulcers on the foot, for diabetics, any size ulcer can become infected. Diabetics often also suffer from neuropathy, or nerve loss. This means they might not even feel when they have an ulcer on their foot. If the wound becomes severely infected, amputation may be necessary. Therefore, it is of the upmost importance to properly care for any and all foot wounds.

How to Care for Wounds

The best way to care for foot wounds is to prevent them. For diabetics, this means daily inspections of the feet for any signs of abnormalities or ulcers. It is also recommended to see a podiatrist several times a year for a foot inspection. If you do have an ulcer, run the wound under water to clear dirt from the wound; then apply antibiotic ointment to the wound and cover with a bandage. Bandages should be changed daily and keeping pressure off the wound is smart. It is advised to see a podiatrist, who can keep an eye on it.

If you have any questions please 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.

Plantar warts are growths that develop on the bottom of the foot after the skin becomes infected with the human papillomavirus, or HPV. This is a virus that enters through tiny breaks in the skin. These warts usually appear on weight-bearing areas like the heel or the ball of the foot, where pressure pushes them inward instead of outward. As a result, walking can become painful, and some people feel like they are stepping on a small pebble. Plantar warts can appear alone or in groups. They also have tiny black dots that are small, clotted blood vessels. A podiatrist can examine the affected area and determine whether the growth is a plantar wart or another foot condition.

Several factors increase the chance of developing plantar warts. Walking barefoot in public places, like locker rooms or swimming pool areas, raises the risk of exposure to the virus. Children, teenagers, and people with weakened immune systems are also more likely to develop these warts. The location of a plantar wart can change the way a person walks, which sometimes leads to discomfort in other parts of the foot. A podiatrist performs a thorough examination and can diagnose plantar warts by their appearance and location. In some cases, additional testing helps confirm the diagnosis and rule out other skin conditions.

Treatment depends on the size, location, and number of plantar warts. A podiatrist can remove layers of the wart, apply prescription-strength medications, or use freezing treatments to destroy the infected tissue. Some patients benefit from laser treatment or another advanced procedure for stubborn warts. Surgery is recommended in certain cases when other treatments do not provide enough improvement. Prompt treatment helps reduce pain, improve comfort while walking, and lower the chance of the wart spreading to nearby skin. If you have developed one or more plantar warts, it is suggested that you schedule an appointment with a podiatrist for effective relief and treatment solutions.

Plantar warts can be very uncomfortable. If you need your feet checked, contact Robert Dunne, DPM from Lake Washington Foot and Ankle Center. Our doctor will assist you with all of your foot and ankle needs.

About Plantar Warts

Plantar warts are the result of HPV, or human papillomavirus, getting into open wounds on the feet. They are mostly found on the heels or balls of the feet.

While plantar warts are generally harmless, those experiencing excessive pain or those suffering from diabetes or a compromised immune system require immediate medical care. Plantar warts are easily diagnosed, usually through scraping off a bit of rough skin or by getting a biopsy.

Symptoms

• Lesions on the bottom of your feet, usually rough and grainy
• Hard or thick callused spots
• Wart seeds, which are small clotted blood vessels that look like little black spots
• Pain, discomfort, or tenderness of your feet when walking or standing

Treatment

• Freezing
• Electric tool removal
• Laser Treatment
• Topical Creams (prescription only)
• Over-the-counter medications

To help prevent developing plantar warts, avoid walking barefoot over abrasive surfaces that can cause cuts or wounds for HPV to get into. Avoiding direct contact with other warts, as well as not picking or rubbing existing warts, can help prevent the further spread of plantar warts. However, if you think you have developed plantar warts, speak to your podiatrist. He or she can diagnose the warts on your feet and recommend the appropriate treatment options.

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.

Heel spurs are calcium deposits that create a pointed extension of bone on the heel. These growths are typically found either under the sole where the plantar fascia attaches, or at the back of the heel near the Achilles tendon. They are considered a common source of heel pain and are often linked to long term stress on the connective tissues of the foot. Although heel spurs can exist without symptoms, they are frequently associated with discomfort that affects daily mobility.

Symptoms often begin as mild irritation but can progress into more noticeable pain. Individuals may feel a sharp or stabbing sensation under the heel when taking initial steps after rest. The discomfort can shift into a dull ache after prolonged standing or walking. In some cases, swelling and localized tenderness develop. When the spur forms at the back of the heel, it may cause stiffness and pain when wearing shoes or during physical activity.

Risk factors for heel spurs include repetitive strain from high-impact activities, wearing improper footwear that lacks arch support, and occupations that require long periods of time standing. Age also plays a role, as the plantar fascia loses elasticity over time. Tight calf muscles and limited ankle flexibility can increase tension on the heel, further contributing to spur formation. Conditions such as obesity and poor foot mechanics also elevate the risk.

Heel spurs develop as the body responds to chronic pulling of the plantar fascia on the heel bone. Addressing the underlying cause is essential for long-term relief. Stretching exercises, wearing supportive shoes, and early evaluation can reduce strain and improve function. If heel pain continues, it is suggested that you seek care from a podiatrist who can accurately diagnose and effectively treat heel spurs.

Heel spurs can be incredibly painful and sometimes may make you unable to participate in physical activities. To get medical care for your heel spurs, contact Robert Dunne, DPM from Lake Washington Foot and Ankle Center. Our doctor will do everything possible to treat your condition.

Heels Spurs

Heel spurs are formed by calcium deposits on the back of the foot where the heel is. This can also be caused by small fragments of bone breaking off one section of the foot, attaching onto the back of the foot. Heel spurs can also be bone growth on the back of the foot and may grow in the direction of the arch of the foot.

Older individuals usually suffer from heel spurs and pain sometimes intensifies with age. One of the main condition's spurs are related to is plantar fasciitis.

Pain

The pain associated with spurs is often because of weight placed on the feet. When someone is walking, their entire weight is concentrated on the feet. Bone spurs then have the tendency to affect other bones and tissues around the foot. As the pain continues, the feet will become tender and sensitive over time.

Treatments

There are many ways to treat heel spurs. If one is suffering from heel spurs in conjunction with pain, there are several methods for healing. Medication, surgery, and herbal care are some options.

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.