The Achilles tendon is a vital part of your anatomy, running along the back of the ankle and connecting the calf muscles to the heel bone. Overworking this tendon can lead to issues like heel pain, stiffness in the calves, and overall weakness. To help you avoid Achilles tendon injuries during exercise, the podiatrists at Physicians Footcare have compiled five essential tips to strengthen this area and minimize injury risks. 

1. Warm Up Before Exercising 

An active warm-up is crucial in preventing Achilles tendon injuries.

Stretching and strengthening activities help loosen and protect the muscles around the tendon. Podiatrists recommend including these exercises in your warm-up routine:

• Calf stretches: Pull your toes toward your shin and hold for 15 to 30 seconds on each foot.
• Foam rolling: Use a foam roller to loosen the calf muscles, preventing tension in the Achilles tendon.
• Calf strengthening exercises: Standing calf raises helps to strengthen the calf muscles. Stand with your feet apart, raise your toes, and hold weights for added resistance.
• Light cardio: A five to ten-minute jog, walk, or workout circuit increases blood circulation in the calf muscles and Achilles tendon, preparing them for your workout.

2. Increase Workout Intensity Gradually

Be cautious when ramping up the intensity of your workouts. Increasing running distance or exercise duration too quickly can raise the risk of Achilles tendon injuries. Podiatrists recommend gradually increasing your workouts by about 10% each time. Adding too much intensity too soon can lead to foot and heel pain, potentially resulting in injury.

3. Exercise on Flat Surfaces

Running, walking, and exercising on uneven terrain can cause inflammation and tension in the Achilles tendon. To minimize this risk, choose flat, even pavements or tracks for running. Avoiding routes with uphill sections can help alleviate strain on the Achilles tendon, reducing the chances of complications.

4. Listen to Your Body

Persistent heel pain, stiffness, and inflammation in your calf muscles are signals to take a break from intense physical activity. Ignoring these symptoms can worsen your condition, increasing the risk of Achilles tendon rupture and long-term tendinitis. Rest, ice, and calf-strengthening exercises are essential for addressing heel pain. Nonsteroidal anti-inflammatory drugs can also help reduce inflammation. Always seek professional medical advice if you experience chronic heel pain.

5. Wear the Right Footwear

Proper footwear is crucial for preventing Achilles tendon injuries. Choose sneakers or athletic shoes that offer sufficient cushioning and support during physical activity. Over time, athletic shoes can lose their supportive properties, so regularly replacing worn-out shoes is essential to avoid foot and heel pain.

Mix Up Your Exercise Intensity

High-intensity workouts like running, dancing, or kickboxing can increase the risk of Achilles tendon strain. However, mixing in low-intensity workouts such as swimming, yoga, and biking can reduce injury risks. Varying your exercise intensity allows your muscles to strengthen and recover before engaging in high-impact activities again.

Treating Achilles Tendon Pain

Achilles tendon pain is common but can often be managed at home with proper care. Treatment options include rest, over-the-counter pain medication, ice therapy, and exercises to strengthen the tendon and surrounding muscles. If left untreated, Achilles tendon pain can lead to severe complications like tendon rupture. Seek medical advice if the pain persists or worsens.

If you're experiencing Achilles tendon pain, injuries, or complications, contact the experienced podiatrists at Physicians Footcare. Our dedicated team specializes in treating Achilles tendon and heel pain, providing personalized care to help you get back on your feet. Schedule an appointment with us today to start your recovery journey.

Following foot and ankle surgery, you might feel restless and eager to resume normal activities. However, the recovery period is crucial for your overall health and must be taken seriously to gain the full benefits of the surgery. Whether your procedure was to address chronic foot pain or an accidental injury, here are some key points to ensure your recovery is smooth and painless.

At Physicians Footcare, we are dedicated to helping you get back on your feet as swiftly as possible. That's why we prioritize foot and ankle surgery recovery. As your local podiatrists, we’ve prepared this guide on what to expect during your recovery.

Postoperative Recovery Steps for Foot and Ankle Surgery

Common foot and ankle conditions that benefit from surgery include:

• Bunions
• Hammertoes
• Ankle Arthritis
• Achilles Tendon Disorders
• Morton’s Neuroma
• Tibialis Posterior Disorder
• Plantar Fasciitis

Immediately following your surgery, doctors and other medical professionals will closely monitor you. Depending on your procedure, you may be under anesthesia, which can cause grogginess post-operation. You may need to stay overnight for observation, but often, you will be discharged the same day. Arrange for a friend or relative to drive you home, as you won't be able to drive yourself.

Essential Tips for Home Care After Foot Surgery

During the initial days after your surgery, rest is vital. Plan to spend the first week at home, and arrange for help with activities like eating and bathing if needed. Engage in activities that keep your mind occupied to prevent boredom. Use crutches or a wheelchair if you need to leave the house to avoid putting weight on your foot.

Key recommendations during this phase include:

1. Keeping your foot elevated to reduce swelling
2. Applying ice to manage pain
3. Resting as much as possible
4. Keeping your dressing and wound care dry and clean

Follow all your doctor's instructions, even if you feel you are healing faster than expected. If prescribed medications or antibiotics, take the required dosage to ease pain and aid healing. Begin physical therapy or stretching exercises as recommended. Attend all follow-up appointments to ensure proper healing. 

Regaining Mobility: Foot Surgery Recovery Weeks 2-6

As you progress in your recovery, you will start to regain mobility and strength. It’s important to increase your activity level gradually to avoid further pain or injury.

From weeks two to six, podiatrists recommend:

1. Engaging in physical therapy and rehabilitation exercises to regain stability and balance
2. Attending follow-up appointments to monitor progress, remove stitches if necessary, and possibly undergo X-rays or MRIs
3. Gradually resuming regular activities like work, exercise, and driving, following your doctor's guidelines

Long-Term Foot and Ankle Surgery Recovery: What to Expect

Returning to normal foot and ankle function can take one to two years, depending on your surgery. You may need to make some lifestyle adjustments, such as:

• Wearing supportive shoes
• Avoiding high-impact activities
• Maintaining a nutritious diet and staying hydrated

Patience and emotional support are crucial during this long-term recovery. Foot and ankle surgery can be challenging both physically and emotionally. Seek support from friends, family, or professional counselors, and engage in activities you enjoy. Remember, recovery is not linear, and it’s normal to experience ups and downs.

Expert Support for Your Foot Surgery Recovery with Physicians Footcare

Recovery after foot and ankle surgery can be a long and intimidating process. Understanding the recovery process allows for better preparation and confidence in your long-term recovery goals.

As the southeast’s premier podiatry practice, Physicians Footcare is here to support you during your recovery. With esteemed podiatrists throughout our South Carolina and Georgia offices, we are dedicated to helping you return to the activities you love. If you are planning foot and ankle surgery, schedule an appointment with us today.

If your child is complaining about pain in their toe or if you notice redness and swelling around the area, they likely have an ingrown toenail. Ingrown toenails are a common cause of foot pain in children, affecting twenty out of one hundred people who visit a doctor for foot pain. However, they can be extremely painful and agitating if left untreated.

Untreated ingrown toenails can lead to infection and cause additional discomfort. Today, the team at Physicians Footcare, your local podiatry office, will delve into the best practices for treating your child’s ingrown toenail.

Recognizing Symptoms of Ingrown Toenails

Ingrown toenails occur when the edge of the toenail grows into the surrounding skin, causing pain, redness, swelling, and in some cases, infection. While they may occur naturally, other causes include cutting toenails too short, poorly fitting shoes, and improper foot hygiene.

Children may be unable to articulate their symptoms, making it important for parents to recognize the common signs of ingrown toenails. Recognizable symptoms of ingrown toenails include:

• Pain and discomfort: Your child may complain about foot pain around the big toe area.
• Redness and swelling: The affected area may appear red and swollen.
• Fluid and pus: A build-up of fluid or pus may surround the affected area.
• Bleeding: Bleeding may occur around the affected area.
• Footwear discomfort: Pain around the affected area when wearing shoes.

If you notice any of these symptoms in your child, be sure to contact a podiatrist to get proper treatment.  

Home Treatment Options for Your Child’s Ingrown Toenail

If the nail is not infected or too painful, you can perform several treatment options at home to ease foot pain and prevent the ingrown toenail from growing back. Home treatment options include:

• Trim the toenail straight across to encourage it to grow back straighter.
• Soak your child’s foot in warm water daily for 15-20 minutes to ease foot pain and reduce swelling.
• Gently place cotton under the ingrown toenail to redirect the growth, and change it daily.
• Invest in proper footwear for your child that leaves room in the toe area.

If the ingrown toenail is not too severe, these treatment methods will ease discomfort and allow the toenail to grow straight. Most importantly, never attempt to remove the ingrown toenail at home as it can cause infection or symptoms to persist. If your child continues to complain about foot pain following these at-home treatment methods, consider scheduling an appointment with a podiatrist.

Professional Treatment Options

Podiatrists offer several professional treatments depending on the severity of the toenail that offer permanent relief. As experienced podiatrist professionals, here are four professional treatments to address an ingrown toenail:

1. Antibiotics: Your podiatrist may prescribe antibiotics in the case of an infection. Be sure to complete the full course of antibiotics even if symptoms subside.
2. Lifting the Nail: Gently lifting the nail and placing a splint or cotton under the nail is a solution some podiatrists may perform when the ingrown is not too severe.
3. Partial Nail Removal: If the ingrown is more severe or infected, a podiatrist may partially remove the nail using a local anesthetic to numb the area.
4. Full Nail Removal: In the most severe cases, full nail removal may be necessary for the ingrown to heal fully. Similar to partial nail removal, your podiatrist will use a local anesthetic to remove the entire toenail. This procedure requires a longer recovery time, and it can take months for your toenail to regrow.

Taking Preventative Measures

Once you have properly treated your child’s ingrown toenail, it is important to teach them preventative measures so the foot pain doesn’t reoccur. To prevent ingrown toenails in the future, we recommend you:

• Trim Toenails Properly: Trim toenails straight across and avoid cutting them too short.
• Buy Proper Fitting Footwear: Ensure your footwear leaves room for your toes to move around.
• Practice Good Hygiene: Wash your feet daily and keep nails dry and clean.

Deciding What Treatment is Best For Your Child

Treating your child’s ingrown toenail promptly after symptoms arise can prevent further discomfort or infection. If you have noticed some of the symptoms listed above, do not hesitate to contact a podiatrist to decipher what treatment method is the best for your child. Understanding the symptoms and knowing when to seek professional help will keep your child happy and healthy.

At Physicians Footcare, we are committed to helping you get back on your feet. As the southeast’s premier podiatry practice, we serve locations all throughout South Carolina and Georgia. If you notice symptoms of an ingrown toenail in your child, request an appointment with us here today.

In all levels of sports, whether you're a professional or just beginning, foot health is critical to your performance as an athlete. Athletes who play high-impact sports like basketball, soccer, or tennis are more susceptible to foot pain and injury.

Fortunately, sports medicine strategies such as proper warm-ups or correct footwear can prevent the likelihood of foot pain or injury. In this blog post, your local podiatry office, Physicians Footcare, will guide you through preventative measures and sports medicine strategies to maintain foot health while playing high-impact sports.

Why Foot Health Matters

Foot injuries make up around 20% of all sports injuries. Your foot is a complex body part, where bones, muscles, tendons, and ligaments work together to support your body weight and facilitate movement. With too much force or stress on your foot while playing sports, injuries and foot pain can easily occur. Understanding your foot's complexities and demands is crucial to maintaining foot health. 

Proper Footwear for High-Impact Sports

The key to maintaining foot health and preventing injury starts with investing in the proper footwear for your sport. While playing basketball, opt for a high-top shoe with more ankle support. If you are a runner, podiatrists suggest a cushioned and lightweight running shoe. Additionally, make sure to swap out worn-out shoes to prevent injury. Ensuring your shoe fits properly is equally important when deciding what shoe is best for your sport.

Warm-Up and Cool-Down Routines

Sports medicine professionals advise incorporating a proper warm-up and cool-down into your routine to ensure you maintain your foot health and prevent injury when playing high-impact sports. A good warm-up increases blood flow, and stretching allows for more flexibility in the muscles and ligaments. A cool-down similarly improves flexibility and decreases the chance of injury.

Try these moves for your next warm-up and cool-down:

Warm-Up:

• Dynamic stretching to increase blood flow
• Ankle circles, calf raises, and toe taps to prepare your feet and ankles for high-impact movement
• Light cardio such as jogging or jumping jacks
• Focus on form and control when completing these exercises

Cool-Down:

• Low-intensity cardio like walking or cycling
• Static stretches focusing on lengthening and relaxing your muscles, such as toe stretch, calf stretch, and seated arch stretch
• Soak your feet in warm water with Epsom salt after your workout if necessary to prevent soreness or foot pain

Gradual Progression in Training

Beginning a new sport is exciting. You may be tempted to jump into intense training every day to improve your skills. However, a sudden increase in high-intensity training can put a lot of strain on your feet and ankles. Podiatrists recommend gradually increasing the intensity and amount of training you do to avoid injuries like stress fractures.

1. Avoid sudden spikes in training volume and mileage to prevent injury.
2. Gradually increase your training schedule and duration to build up foot and ankle strength.
3. Incorporate cross-training activities to vary your workouts and prevent overuse injuries.
4. Take rest and recovery days to rebuild and repair muscle tissue.

Listen to Your Body

It is easy to ignore signs of foot pain and injury when you are eager to play your high-impact sport. However, it is imperative to listen to the signs from your body. Ignoring signs of pain can lead to overuse injuries, chronic pain, and, in some cases, long-term damage.

Pay attention to these three things to improve your health:

• Pain vs. Discomfort: Discomfort is common in high-impact sports; however, if you feel consistent or worsening pain in repeated areas, seek help from a podiatrist.
• Adjust Training Schedule: If you feel your training schedule is too intense and straining on your body, be sure to adjust and incorporate more rest days to prevent overuse injury.
• Nutrition and Hydration: Fuel your body with nutrients to support bone and muscle health, like calcium and protein. Additionally, consistently hydrate when exercising to prevent fatigue or cramping.

Seek Help from a Podiatrist or Sports Medicine Professional

If you are experiencing foot pain or unsure about the signals your body is sending, schedule an appointment with your local podiatrist or sports medicine professional. Healthcare professionals can assess your condition, determine a proper diagnosis, and give you a customized treatment and rehabilitation plan. Even if you are not experiencing symptoms, we recommend you schedule an annual podiatry appointment for general checkups and to promote long-term foot and ankle health.

At Physicians Footcare, the Southeast’s premier podiatry practice, we specialize in all sports medicine-related foot and ankle pain. Whether you are a new or existing patient, our team is committed to helping you get back on your feet. With locations throughout South Carolina and Georgia, schedule an appointment with us today!