October 2023

When considering your workout routine, it is easy to overlook your feet and ankles. These often neglected body parts bear your body weight and support nearly all your movements. The foot and ankle complex is a marvel of anatomy, with 26 bones, numerous muscles, and countless nerve endings. During activities such as running and jumping, the foot and ankle endure significant forces, sometimes exceeding your body weight by several times. Moreover, they manage forces in multiple directions, contributing to their intricate biomechanics. Stretching and strengthening the foot and ankle complex is vital for overall physical health and injury prevention, as it can reduce the shockwave of force traveling into the shins, knees, and beyond. Neglecting this area can lead to common injuries. Stretching is also vital to maintain balance. An easy exercise to do for balance training consists of standing on one leg for 30 seconds, then repeat on the other side. Alternate between the two legs for three rounds. Once you can complete that with ease, repeat the progression on a soft surface such as a pillow. For advanced balance training, repeat the sequence above and close your eyes. If you would like to know more about various foot exercises you can do for balance, it is suggested that you make an appointment with a podiatrist who can provide you with the knowledge you are seeking.

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 Alex Kim, DPM from AVID Foot & 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 office located in Little Elm, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Tarsal tunnel syndrome, or TTS, is a painful condition affecting the feet. It is similar to carpal tunnel syndrome but occurs in the ankle, specifically in the tarsal tunnel. This is defined as a narrow passageway on the inner side of your ankle enclosed by bone and a fibrous band. TTS results from compression or pressure on the tibial nerve, which runs through this confined space. There are specific risk factors that may lead to this condition. These can include an ankle injury, standing for extended periods, or participating in athletic activities. The tibial nerve is responsible for providing sensation to the bottom of your foot and controlling some of the muscles in your calf. When the tibial nerve becomes compressed due to injury, inflammation, or an underlying medical condition, it can lead to a range of distressing symptoms, including tingling, burning pain, and numbness in the foot. Understanding the complexities of tarsal tunnel syndrome is crucial for timely diagnosis and effective management, which often involves rest and in some cases, surgical intervention. If you have any form of ankle pain, it is suggested that you consult a podiatrist who can provide the best course of treatment.

Tarsal tunnel syndrome can be very uncomfortable to live with. If you are experiencing tarsal tunnel syndrome, contact Alex Kim, DPM of AVID Foot & 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 office located in Little Elm, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Children's orthotics may be needed to support their foot growth and development. However, knowing when to seek the counsel of a podiatrist is vital. Typically, before the age of three, concerns related to a child's gait naturally resolve as their muscles and foot structures mature. In these early years, orthotics are seldom necessary, and simple shoe adjustments or exercises may suffice. Yet, specific signs should prompt consultation. For example, flat feet can lead to joint pain and posture issues, warranting attention. Likewise, if a child's feet point inward or outward, it is crucial to address this to prevent long-term muscle imbalances and mobility problems. Some foot deformities, such as hammertoes and bunions can be corrected with orthotics if addressed promptly. Abnormal shoe wear, recurring foot pain, and rapid fatigue during physical activities can all indicate underlying foot problems. In most cases, custom foot orthotics effectively address these concerns, facilitating proper development without pain. If you have any questions about your child's foot health, it is suggested that you make an appointment with a podiatrist for professional guidance.

If you are having discomfort in your feet and would like to try orthotics, contact Alex Kim, DPM from AVID Foot & Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Are Orthotics?

Orthotics are inserts you can place into your shoes to help with a variety of foot problems such as flat feet or foot pain. Orthotics provide relief and comfort for minor foot and heel pain but can’t correct serious biomechanical problems in your feet.

Over-the-Counter Inserts

Orthotics come in a wide variety of over-the-counter inserts that are used to treat foot pain, heel pain, and minor problems. For example, arch supports can be inserted into your shoes to help correct overarched or flat feet, while gel insoles are often used because they provide comfort and relief from foot and heel pain by alleviating pressure.

Prescription Orthotics

If over-the-counter inserts don’t work for you or if you have a more severe foot concern, it is possible to have your podiatrist prescribe custom orthotics. These high-quality inserts are designed to treat problems such as abnormal motion, plantar fasciitis, and severe forms of heel pain. They can even be used to help patients suffering from diabetes by treating foot ulcers and painful calluses and are usually molded to your feet individually, which allows them to provide full support and comfort.

If you are experiencing minor to severe foot or heel pain, it’s recommended to speak with your podiatrist about the possibilities of using orthotics. A podiatrist can determine which type of orthotic is right for you and allow you to take the first steps towards being pain-free.

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

Toe pain can result from various causes, often associated with factors such as excessive exercise or wearing ill-fitting shoes. Identifying the source of your discomfort can be aided by recognizing specific symptoms. Some potential causes of toe pain can include an ingrown toenail, a bunion, Raynaud’s, or Chilblains. A broken toe or gout can also result in an ingrown toenail which can happen from the toenail curving into the skin of the toe. A bunion is a hard, bony lump near the big toe. Raynaud’s or Chilblains refers to pain, tingling, and numbness experienced in the toes, particularly when they are exposed to cold or stress, possibly leading to changes in color. A broken toe creates swelling, redness, and bruising of the affected toe making it painful to walk. Gout typically affects the big toe joint with a sudden onset of pain, stiffness, and red or hot swollen skin around the toe joint. If you have toe pain and are uncertain about its cause, it is suggested that you make an appointment with a podiatrist for a proper diagnosis and treatment.

Toe pain can disrupt your daily activities. If you have any concerns, contact Alex Kim, DPM of AVID Foot & Ankle Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Causes Toe Pain?

Most severe toe pain is caused due to a sports injury, trauma from dropping something heavy on the toe, or bumping into something rigid. Other problems can develop over time for various reasons.

Toe pain can be caused by one or more ailments. The most common include:

• Trauma
• Sports injury
• Wearing shoes that are too tight
• Arthritis
• Gout
• Corns and calluses
• Hammertoe
• Bunions
• Blisters
• Ingrown toenails
• Sprains
• Fractures (broken bones)
• Dislocations

When to See a Podiatrist

• Severe pain
• Persistent pain that lasts more than a week
• Signs of infection
• Continued swelling
• Pain that prevents walking

Diagnosis

In many cases the cause of toe pain is obvious, but in others, a podiatrist may want to use more advanced methods to determine the problem. These can range from simple visual inspections and sensation tests to X-rays and MRI scans. Prior medical history, family medical history, and any recent physical traumatic events will all be taken into consideration for a proper diagnosis.

Treatment

Treatments for toe pain and injuries vary and may include shoe inserts, padding, taping, medicines, injections, and in some cases, surgery. If you believe that you have broken a toe, please see a podiatrist as soon as possible.

If you have any questions please feel free to contact our office located in Little Elm, TX . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

A fractured ankle involves an injury to one or more of the three bones that make up the ankle joint, the tibia, fibula, and talus, as well as the surrounding ligaments. Such fractures can result from various causes, including accidents, falls, heavy impacts, or sports injuries. Signs of a fractured ankle consist of pain, deformity, swelling, bruising, and difficulty walking. The typical healing time for an ankle fracture varies depending on the severity of the fracture. Non-surgical fractures take approximately 6 to 12 weeks, while surgical fractures take longer. Podiatrists can diagnose and manage these injuries, provide orthotic support, and recommend rehabilitation exercises. Early medical attention is crucial, and first aid measures such as elevation and wound care can be helpful while awaiting medical care. Preventing ankle fractures involves properly warming up and wearing appropriate footwear. Additionally, it is beneficial to avoid uneven surfaces. Fractured ankles can have serious consequences if not treated properly, leading to complications, including mobility issues, chronic pain, and arthritis. If you believe you have fractured your ankle, it is suggested that you make an appointment with a podiatrist as quickly as possible.

Ankle pain can be caused by a number of problems and may be potentially serious. If you have ankle pain, consult with Alex Kim, DPM from AVID Foot & Ankle Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Ankle pain is any condition that causes pain in the ankle. Due to the fact that the ankle consists of tendons, muscles, bones, and ligaments, ankle pain can come from a number of different conditions.

Causes

The most common causes of ankle pain include:

• Types of arthritis (rheumatoid, osteoarthritis, and gout)
• Ankle sprains
• Broken ankles
• Achilles tendinitis
• Achilles tendon rupture
• Stress fractures
• Bursitis
• Tarsal tunnel syndrome
• Plantar fasciitis

Symptoms

Symptoms of ankle injury vary based upon the condition. Pain may include general pain and discomfort, swelling, aching, redness, bruising, burning or stabbing sensations, and/or loss of sensation.

Diagnosis

Due to the wide variety of potential causes of ankle pain, podiatrists will utilize a number of different methods to properly diagnose ankle pain. This can include asking for personal and family medical histories and of any recent injuries. Further diagnosis may include sensation tests, a physical examination, and potentially x-rays or other imaging tests.

Treatment

Just as the range of causes varies widely, so do treatments. Some more common treatments are rest, ice packs, keeping pressure off the foot, orthotics and braces, medication for inflammation and pain, and surgery.

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