Tag Archives: Neuroma

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.

Custom Steel Toe Boots

Do you wear steel toe boots for work? Are you experiencing pain, cramping or numbness in your feet?  There are several possible causes.  Wearing steel toe boots five or more hours a day means you should not skimp on the quality of the boot.  Making the investment up front pays off in the long run and may save you trips to the doctor!

It may be a surprise to hear this pain isn’t due to your steel toe boots. Well… it is, but not in the way you might have imagined. It is actually due to a poorly fit boot. If your toe box is too small, then you may experience symptoms of chafing, painful corns and/or toe muscle damage. If you have too high of a heel paired alongside a cramped toe box, then your nerves may pinch and this pinch creates nerve pain, as well as numbness in your toes. You may have a narrow fitting boot which often creates bunions.

None of these symptoms sound pleasant and nobody should endure this pain. If you or a loved one experiences any of these symptoms; we recommend you be sure to get your boot fitted to your feet while wearing your work socks so the boots will fit perfectly when it matters most. WorkHabor and the National Center for Workforce and Development (NCWD)  recommend the following;

  • Break your boots in
  • Don’t wear your boots too tight
  • Add padding if your boots are not tight enough
  • Make use of shoe inserts, band aids and socks
  • Wear steel-toed boots fit to your feet
  • Maintain proper care of your boots

Please don’t hesitate to contact us if you have any additional questions!


A neuroma is the thickening of a nerve that results in tingling, numbness, or sharp pain—usually found in the middle toes or ball of your foot.

Neuromas can result from anything compressing or irritating the nerve, but typically from wearing tight shoes or high heels. Because of this, we recommend switching into more fitting and comfortable footwear to reduce the risk of development. People with established foot deformities (bunions, hammertoes, etc.) are at a higher risk of developing this condition.  Although, repetitive activity involving irritation to the ball of the foot, such as running is enough for neuroma development in almost anyone.

If you feel you may have a neuroma, be on the look-out for one or more of these symptoms:

  • Burning
  • Sharp pain
  • Tingling or numbness
  • A feeling that something is inside the ball of the foot

Neuromas may begin as a minor irritation, but can swell in size and lead to permanent nerve damage if left untreated. Supportive shoes, padding, icing, massaging and anti-inflammatory treatments are all ways to avoid this unpleasant outcome.  If symptoms persist or worsen, please consult with a doctor. A variety of surgical treatments are available.  Recovery depends on the procedure performed.

Here are a few articles to give you more information on this subject;