Tag Archives: Hammer Toes

Getting Back on Your Feet

Many of us are adapting to different daily routines. Some work more than ever, others found a new work-life balance allowing them to better focus more on their personal well-being. Creating new workout routines to stay active has become a common trend not only for people working out on a regular basis. We want you to know we are still available if you have any questions on how to get back on your feet – literally.

Are you new to running and started to experience a burning sensation or numbness? This may be caused by incorrectly sized shoes or shoes that are not made for running. Inform yourself about appropriate gear prior to starting a new workout to genuinely enjoy your new hobby. The same applies to any other sport, so don’t overcommit to too many new activities since each requires specialized, and potentially expensive, equipment.

If any of your new workout routines still cause any foot pain, we recommend to first check for ingrown toenails.  These are often caused by injuries, infections, improper trimming, or excessive pressure on the toes. We provide quick evaluations and treatments ranging from chemical to surgical.

Even if you are not making any changes to your daily routine, now may be a good time to assess your fitness goals and to address any foot concerns that didn’t seem relevant just a couple of months ago. A quick treatment may save you much trouble down the road when damage cannot be reversed that easily anymore. Check out the links below for more information on some common foot issues:

Keep in mind that healthy feet will also help with daily activities. They allow you to spend time at the lake, wear your favorite high heels, get your weekly grocery shopping done, and be active with your friends and family.

Foot and Leg Stretching Exercises

Remaining active during the COVID-19 lockdown is a challenge for most people. Some have spontaneously created a home workout routine or even attempted building their own workout equipment. In any case, stretching your feet and legs daily will provide relief against inactivity and warm you up for some home routines. Since many stretching exercises are fun and have health benefits for senior citizens as well, the entire family can participate in the following activities together.

Medical News Today offers detailed instructions for the following exercises promoting flexibility, mobility and strength. Their gifs and step by step instructions are especially well-suited for beginners.

  • Big toe stretches
  • Toe raise, point and curl
  • Toe splay
  • Toe curls
  • Marble pickup

Ready for the next level? Healthline offers similarly descriptive instructions on stretches, but focuses more on exercises you perform while standing. They suit most children and adults alike.

  • Ankle circles
  • Achilles stretch
  • Towel stretch
  • Band stretch
  • Standing calf stretch
  • Standing soleus stretch
  • Cross leg ankle stretch
  • Chair Pose

You can also check out Ardash Williams, a popular Yoga instructor. He created a YouTube video with tips on more advanced leg and feet stretches for healthy adults. These work best for individuals who have experience with professional workout equipment.

Some exercises are more adequate than others depending on your age and physical health. Please reach out to our office for more information on foot and leg exercises you can safely perform from home.

Hammertoes

Hammertoes are a naturally occurring or hereditary deformity in the toes. It creates a muscular or tendon imbalance, which causes a toe to bend. Hammertoes can be caused by wearing shoes that do not fit correctly or by placing your feet in cramped positions for extended periods of time. Hammertoes can also be caused by earlier damage to the affected toe or toes. There are a couple of symptoms to be aware of:

  • Contractions in the toe or toes
  • Pain or irritation while wearing footwear
  • Corns or calluses between the toes or on the bottom of the foot
  • Sores
  • Redness

Unless properly addressed, hammertoes will not improve on its own and may even proceed to worsen. If caught in earlier stages, it can be a simple fix with minimal long term issues; however, if left untreated hammertoes may become an issue that requires surgery.

There are several tips to treat and prevent flare-ups with hammertoes. The first tip is to wear appropriate footwear. Switching to shoes with more space in the toe area can help bring down inflammation. Your trusted podiatrist can help you select orthotic devices which help control the imbalance of the muscle or tendon in the toes is necessary. Another option are foot pads that can be placed over corn and calluses to reduce irritation. In other cases, medication or surgery is be the preferred method of treatment.

Find more information about Hammertoes here

Give those little toes some room to prevent hammer toes.

Although your toes are small, they are very mighty. Your toes help you balance, walk and run. We need to take care of them properly.  If your toes are being squished by your shoes, those toes can buckle. The joints become deformed and your toes begin to look like hammers.

This can cause your muscles and tendons to become imbalanced, which can mean quite a bit of pain. These misshapen toes can lead to corns on your feet.

Hammer toes need to be treated early to slow or stop the progression. In the early stages, your hammer toe might have a flexible joint, but as time passes and they are left untreated, the joint becomes rigid. For milder cases of hammer toe, I suggest a corrective treatment, like a corrective shoe or splint. If the hammer toe is severe, outpatient surgery may be required to loosen the joint.

Be aware of shoes that are too tight and take care of your toes!