How to Manage a Severe Bunion Pain Flare-up
If you’re having trouble with pain from your bunion flaring up, there are a few things you can do to provide relief. Read on to learn the strategies!
Exercises To Give Your Flat Feet A Lift
Don’t you hate it when the elastic wears out on your socks and they start falling down? That pair is soon headed for your local recycler or the trash bin, and you are headed to the store for a replacement. Your posterior tibial tendon (PTT) is a stretchy band of tissue that helps hold up your arch. If it becomes too stretched out, the bones in your feet will start to sag like that old pair of socks, and you may end up with flat feet. Unfortunately, when this tendon wears out, it’s not so easy to get rid of and buy a new one!
In 2006, an article in Foot and Ankle International outlined an extensive orthotic and resistance exercise program that allowed many participants to rejuvenate their PTT over a period of several months. You can read a summary of the article here. The protocol used braces to stabilize the injured structure and low-resistance, repeated movements to build up the tissue again.
The value of exercise to rebuild damaged tissues has been known for centuries, and using physical therapy after injuries to regain full use of your body has become commonplace. The same principle could help you with adult-acquired flatfoot. Check with us first, to make sure the following exercises are right for you. These movements should never cause pain when performed correctly.
- Sit with one ankle resting on the other knee. Slowly pull the foot back and point it forward 5-10 times, then repeat with the other foot.
- Now slowly circle your foot clockwise 360 degrees. Then reverse directions. Do this a few times with each foot.
- Finally, stand with your feet lined up several inches apart. Slowly rise on your toes and then sink down again. Do 5 reps to start with and gradually increase as your muscles and tendons get stronger.
If you have painful flat feet, let us take a look at what’s causing them and get you started on a treatment plan today. Exercises like these may be part of it, but there are many other things we can try as well. Call Rocky Mountain Foot & Ankle Center at (303) 423-2520, schedule a visit with our expert podiatrists at one of our Denver area offices, and give your feet a lift!
You Might Also Enjoy...
What is a Growth Plate and Why Does it Need Special Care?
Did you know that your child is born with bones that still need to fully harden and mature? These maturing bones are called growth plates and require special care. We review how to care for injured growth plates here.
How To Recover Strongly After a Sprained Ankle
Each day in the United States, about 25,000 people sprain an ankle. No matter the degree of the sprain, following specific recovery steps can mean the difference between a short-term problem or a long-term disability.
5 Painful Conditions Linked with High Heels
They’re sleek and sexy, and they give you a huge confidence boost. But your feet have a different opinion. Here are five ways your favorite pair of high heels is wreaking havoc on your feet.
Warning Signs That You Have a Stress Fracture
If your foot or ankle hurts but you don’t remember injuring it, you may have a stress fracture. Stress fractures often develop gradually as a result of repetitive movements or overuse. Do you have a stress fracture? Here’s how to tell.
Tips for Running When You Have Flat Feet
Running is a healthy form of exercise that can do wonders for your cardiovascular system but can be hard on your feet. It can be a bigger problem for people with flat feet, so here are some tips for running with this condition.