Flat feet often hurt. They hurt when you run, play basketball, even when you go for a walk by the river. Most people with flat feet coplain of arch pain or pain in the inside of the ankle. All of that pain can be related to the stress of the collapsing arch can make it difficult just to get out the door and stay active.
Over time, flat feet will often get much worse. This is because the strain of the collapsing arch can cause the ligaments and tendons that support the arch to get weaker. Once these structure are weak, they get damaged, become inflamed, and start to fail. Without these ligaments providing support, the arch will continue to collapse and the foot and ankle will become more painful. Eventually the foot will become misshapen, with the forefoot and toes pushing outward as the arch falls to the ground.
The good news is that all of this is preventable. Custom functional orthotic inserts can help stabilize the foot by realigning the foot and ankle bones into a more stable configuration. By providing more a more stable foot alignment, the custom orthotic will relieve the stress on the joint supporting ligaments. In this video exerpt from an interview with Chattanooga's Award-Winning Sports Medicine Podiatrist, Dr Christopher Segler explains how problems with flatfeet can be prevented and treated with custom orthotics.
Dr. Christopher Segler is an award-winning sports medicine podiatrist and biomechanics expert who has a podiatry practice in Chattanooga. He specializes in biomechanics and non-surgical or minimally invasive flatfoot surgical solutions for foot pain. Even though he is a highly qualified foot surgeon, he says that most patients with foot pain will never need surgery to relieve their pain. If you have flatfeet, low arches, or fallen arches, relief is available. You can request a FREE copy of Dr. Segler's book "My Fit Feet: A User's Guide to Foot and Ankle Health" at http://www.AnkleCenter.com.
Saturday, January 10, 2009
Tuesday, January 6, 2009
Ankle Sprain Rehab and Prevention of Re-Injury
Given that ankle sprains are the most frequently reported sports related orthopedic injury, you should know how to get back in the action after a sprain.
Although the initial treatmet involes P.R.I.C.E (protection with a brace, rest, ice, compression, and elevation) strengthening exercises are a must if you are to avoid develpoing chronic ankle instability.
There is no other way to make sure that the injured ankle heals completely and is not prone to re-injury. We know that following an ankle sprain, the risk of re-injury increases anywhere from 40-70%. Our physical therapist provides all of the ankle re-hab and pre-hab in our office.
Give the injured ankle at least 48 hours before starting strength training.
The following are ankle rehab exercises:
Stretching exercises: Use a towel or stretch rite to get loose and moving again. Start by gently pulling your foot towards you. This can be done several times a day. Don't advance to the next phase until you are pain free at this stage.
Balancing exercises: Balance on one foot for as long as you can. Next try it with your eyes closed. If you do well, you can advance to a wobble board.
Strengthening the flexors: Push your foot outwards against a wall with you leg straight. Stay in this position, contracting the calf muscle for at least 3-5 seconds. Repeat at least 3 times a day.
Therabands: Using resistance at home or in a hotel when traveling will allow you to actively strengthen the muscles that support the ankle and provide stability.
Ankle Weights:can work much like a theraband by providing resistance. But use caution, you can overdo it.
Strength, balance, and retraining the muscles are crucial to preventing re-sprain and re-injury. If the ankle still feels unstable, use an ankle brace to provide some additional safety and stability as you increase your activity level.
Be smart, strong, and careful and will be able to be stronger than ever. No more painful ankle sprains.
Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. He is a former sufferer of unstable ankles who now runs without sprains. His podiatry sports medicine practice is at the Ankle & Foot Center of Chattanooga. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .
Although the initial treatmet involes P.R.I.C.E (protection with a brace, rest, ice, compression, and elevation) strengthening exercises are a must if you are to avoid develpoing chronic ankle instability.
There is no other way to make sure that the injured ankle heals completely and is not prone to re-injury. We know that following an ankle sprain, the risk of re-injury increases anywhere from 40-70%. Our physical therapist provides all of the ankle re-hab and pre-hab in our office.
Give the injured ankle at least 48 hours before starting strength training.
The following are ankle rehab exercises:
Stretching exercises: Use a towel or stretch rite to get loose and moving again. Start by gently pulling your foot towards you. This can be done several times a day. Don't advance to the next phase until you are pain free at this stage.
Balancing exercises: Balance on one foot for as long as you can. Next try it with your eyes closed. If you do well, you can advance to a wobble board.
Strengthening the flexors: Push your foot outwards against a wall with you leg straight. Stay in this position, contracting the calf muscle for at least 3-5 seconds. Repeat at least 3 times a day.
Therabands: Using resistance at home or in a hotel when traveling will allow you to actively strengthen the muscles that support the ankle and provide stability.
Ankle Weights:can work much like a theraband by providing resistance. But use caution, you can overdo it.
Strength, balance, and retraining the muscles are crucial to preventing re-sprain and re-injury. If the ankle still feels unstable, use an ankle brace to provide some additional safety and stability as you increase your activity level.
Be smart, strong, and careful and will be able to be stronger than ever. No more painful ankle sprains.
Dr. Christopher Segler is an Ironman Triathlon Finisher and award winning foot doctor specializing in elite athletes. He is a former sufferer of unstable ankles who now runs without sprains. His podiatry sports medicine practice is at the Ankle & Foot Center of Chattanooga. You can register for a FREE membership and will receive the monthly newsletter “Finisher’s Circle,” which provides expert advice on increasing your running efficiency and preventing injuries and foot pain by visiting http://www.AnkleCenter.com .
Monday, January 5, 2009
Stretching Exercises for Plantar Fasciitis
If you are a runner with heel pain, I will let you in on a secret. Most of the time (runner or not) heel pain is caused by chronic irritation of a ligament on the bottom of the foot called the plantar fascia. About 85% of patients with plantar fasciitis can improve with stretching exercises alone. The following video demonstrates the stretches we recommend to our patients once they have been diagnosed with plantar fasciitis.
Dr. Christopher Segler is an author, marathon runner, and award heel pain specialist with a podiatry practice in Chattanooga. He speializes in the most advanced non-surgical treatments for chonic heel pain. Even though he is a foot surgeon, he says that most patients with heel pain will ever need surgery to relieve their heel pain. If you suffer from morning pain in the bottom of the heel, you can request a FREE copy of Dr. Segler's book "No More Heel Pain; A Guide to Understanding Heel Pain Causes and Treatments" at http://www.AnkleCenter.com.
Dr. Christopher Segler is an author, marathon runner, and award heel pain specialist with a podiatry practice in Chattanooga. He speializes in the most advanced non-surgical treatments for chonic heel pain. Even though he is a foot surgeon, he says that most patients with heel pain will ever need surgery to relieve their heel pain. If you suffer from morning pain in the bottom of the heel, you can request a FREE copy of Dr. Segler's book "No More Heel Pain; A Guide to Understanding Heel Pain Causes and Treatments" at http://www.AnkleCenter.com.
Friday, January 2, 2009
New Years Pro Athlete Ankle Sprain Report
Jan 1, 2009: New Begins With Many Pro Athletes Sidelined with Ankle Injury.
Atlanta Falcons defensive end Jamaal Anderson has still not practiced since suffering a high ankle sprain against Minnesota on Dec. 21 and will likely will be inactive Saturday.
San Diego Charger's Antonio Gates, who is still suffering from a high ankle sprain, may not play in the playoff opener against the Colts.
Washington Wizards' Caron Butler twisted his left ankle during a Christmas night game versus the Thunder and has missed the last three games.
Minnesota Vikings' Adrian Peterson aggravated his nagging ankle sprain in a game against the Giants, and may be out.
Eagles' running back Brian Westbrook has been limited because of ankle injuries.
Don't let ankle injuries keep you out. See the Ankle Injury Prevention and Treatment Page at www.AnkleCenter.com.
Dr. Christopher Segler is Marathon Runner, Ironman, as well as an award-winning podiatrist, and sports medicine foot surgeon practicing at the Ankle & Foot Center of Chattanooga. For more information about heel pain, bunions, ingrown toenails and ankle pain, and other common causes of foot pain, you can order a FREE copy of his book, My Fit Feet, by visiting http://www.MyRunningDoc.com or http://www.AnkleCenter.com.
Atlanta Falcons defensive end Jamaal Anderson has still not practiced since suffering a high ankle sprain against Minnesota on Dec. 21 and will likely will be inactive Saturday.
San Diego Charger's Antonio Gates, who is still suffering from a high ankle sprain, may not play in the playoff opener against the Colts.
Washington Wizards' Caron Butler twisted his left ankle during a Christmas night game versus the Thunder and has missed the last three games.
Minnesota Vikings' Adrian Peterson aggravated his nagging ankle sprain in a game against the Giants, and may be out.
Eagles' running back Brian Westbrook has been limited because of ankle injuries.
Don't let ankle injuries keep you out. See the Ankle Injury Prevention and Treatment Page at www.AnkleCenter.com.
Dr. Christopher Segler is Marathon Runner, Ironman, as well as an award-winning podiatrist, and sports medicine foot surgeon practicing at the Ankle & Foot Center of Chattanooga. For more information about heel pain, bunions, ingrown toenails and ankle pain, and other common causes of foot pain, you can order a FREE copy of his book, My Fit Feet, by visiting http://www.MyRunningDoc.com or http://www.AnkleCenter.com.
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