Items filtered by date: September 2023

Running is an excellent way to stay fit and enjoy the great outdoors, but it can also come with the risk of injuries. Fortunately, there are specific exercises you can incorporate into your routine to reduce the likelihood of these setbacks. Strengthening your lower body muscles, particularly the quadriceps, hamstrings, and glutes can help stabilize your legs and absorb shock more effectively. Lunges, squats, and calf raises are all beneficial exercises. Additionally, it is important to prioritize core strength. A strong core helps maintain proper running form, reducing strain on your limbs and joints. Planks and bridges are excellent exercise choices for building core stability. Flexibility is another key factor in injury prevention. Regular stretching, especially for the calves, hamstrings, and hip flexors, can improve your range of motion and reduce the risk of strains. Balance exercises, such as single-leg stands and stability ball exercises, can enhance your coordination and reduce the risk of sprains. Incorporating these exercises into your regular regimen can keep you injury-free and can help you to enjoy running for years to come. If you would like more information on what exercises and stretches to perform that can help prevent running injuries, it is suggested that you speak with a podiatrist who can provide you with useful tips.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Chuc Dang, DPM of California . Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

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

Plantar fibromas are small lumps that develop in the sole of the foot and can cause foot arch pain in some cases. Treatment aims to reduce pressure on the nodule and alleviate pain. Treatment options include observation if the fibroma is not causing significant pain and non-surgical treatments like exercises. Other options are corticosteroid injections, shoe orthotics if the pain is mild to moderate, and surgery if the pain is severe and non-responsive to non-surgical methods. Exercises focus on stretching and strengthening the plantar fascia and surrounding tissues, to reduce tension on the fibroma. Corticosteroid injections can provide immediate pain relief and reduce the size of the nodule. Orthotics help relieve pressure on the nodules, although custom orthotics may be needed for larger nodules. Physical therapy may include ultrasound or shockwave therapy to reduce the size of the nodules, and radiotherapy can stabilize and shrink fibromas. Surgery is considered a last resort and involves removing the fibroma along with a portion of the plantar fascia. Recovery from plantar fibromas can take 6 to 12 months, during which modifications to activities and foot care are essential. If you think you have a plantar fibroma, it is suggested that you make an appointment with a podiatrist. Other conditions can cause similar symptoms, so proper diagnosis is important and then the most suitable treatment can be recommended.

A plantar fibroma may disrupt your daily activities. If you have any concerns, contact Chuc Dang, DPM of California . Our doctor can provide the care you need to keep you pain-free and on your feet.

Plantar Fibroma

A plantar fibroma is a fibrous knot in the arch of the foot. It is embedded in the plantar fascia which is a band of tissue that extends from the heel to the toes along the bottom of the foot. There can be multiple plantar fibromas in the feet at the same time. There are no known causes for this condition. If you have a plantar fibroma, there will be a bump in the arch of your foot that cannot be missed. Any associated pain is most often due to a shoe rubbing against the nodule. Non-surgical options, such as steroid injections, physical therapy, and orthotics should be tried first. Surgery is a last resort and is the only thing that will remove a plantar fibroma entirely. Consult with a podiatrist for a proper diagnosis and to determine the treatment regimen that is right for you.

What Causes a Plantar Fibroma?

While there are no specific causes identified, a plantar fibroma can possibly come from genetic predisposition or the formation of scar tissue that forms from healing the tears in the plantar fascia.

What Are the Symptoms of a Plantar Fibroma?

There will be a noticeable lump in the arch of the foot that may or may not cause pain. If pain is felt, it is typically because a shoe is rubbing up against the lump or when walking or standing barefoot.

Treatment and Prevention

A plantar fibroma will not disappear without treatment, but it can get smaller and be a non-issue. If pain persists, a podiatrist examines the foot and when the arch of the foot is pressed, pain can be felt down to the toes. An MRI or biopsy might be performed to help diagnose or evaluate the plantar fibroma. The following non-surgical options are generally enough to reduce the size and pain of these nodules:

• Steroid injections
• Orthotics
• Physical therapy to help apply anti-inflammatory creams on the bump 

Surgery is considered if the mass increases in size and the patient continues to feel pain after non-surgical methods are tried.

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

The Achilles tendon connects the calf muscles to the heel bone and plays a vital role in everyday movements. It allows you to perform actions like rising up on the toes, walking, and running. Despite its strength, the Achilles tendon is susceptible to various injuries that can be painful and debilitating. Achilles tendinopathy, also known as Achilles tendonitis, involves tiny tears in the tissue surrounding the tendon. These are often caused by overuse. Symptoms include pain, swelling, tenderness, morning stiffness, and decreased strength and movement in the affected leg. An Achilles tendon tear or rupture is a more severe injury that can result in sudden, sharp pain, swelling, bruising, and a loss of function, making it difficult to point the foot downward or stand on the toes. Some patients with partial tears may not experience noticeable symptoms. It's important to note that Achilles tendon issues often develop gradually due to cumulative damage. If you suspect you have incurred an Achilles tendon injury, it is suggested that you make an appointment with a podiatrist for the most suitable treatment approach for dealing with your injury.

Achilles tendon injuries need immediate attention to avoid future complications. If you have any concerns, contact Chuc Dang, DPM of California . Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is the Achilles Tendon?

The Achilles tendon is a tendon that connects the lower leg muscles and calf to the heel of the foot. It is the strongest tendon in the human body and is essential for making movement possible. Because this tendon is such an integral part of the body, any injuries to it can create immense difficulties and should immediately be presented to a doctor.

What Are the Symptoms of an Achilles Tendon Injury?

There are various types of injuries that can affect the Achilles tendon. The two most common injuries are Achilles tendinitis and ruptures of the tendon.

Achilles Tendinitis Symptoms

• Inflammation
• Dull to severe pain
• Increased blood flow to the tendon
• Thickening of the tendon

Rupture Symptoms

• Extreme pain and swelling in the foot
• Total immobility

Treatment and Prevention

Achilles tendon injuries are diagnosed by a thorough physical evaluation, which can include an MRI. Treatment involves rest, physical therapy, and in some cases, surgery. However, various preventative measures can be taken to avoid these injuries, such as:

• Thorough stretching of the tendon before and after exercise
• Strengthening exercises like calf raises, squats, leg curls, leg extensions, leg raises, lunges, and leg presses

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

Pronation is a natural foot movement that occurs when you walk or run. As you take a step, your foot lands on the outer heel and subsequently rolls inward to distribute weight and absorb impact. Too much pronation, known as overpronation, amplifies this movement and can cause the foot to roll inward too far. This results in excessive weight being forced onto the inner part of the sole, which strains ligaments, muscles, and tendons and increases the risk of pain, injury, and foot ailments. Loose joints and ligaments are thought to be the main cause of overpronation. Numerous conditions can arise due to this problem, including plantar fasciitis, bunions, and Achilles tendonitis. Heel spurs, sprains, and pain in other body parts can also result from overpronation. Genetic factors, pregnancy, excessive weight, and specific foot deformities may also be factors. Diagnosing overpronation can involve a gait analysis to assess walking and running patterns, but many other solutions to manage and alleviate overpronation are available. Included are stabilizing shoes and orthotics that can offer extra arch support, help to curb excessive movement, and reduce lower body stress. If you have foot pain that may be caused by overpronation, it is suggested that you make an appointment with a podiatrist.

If you have any concerns about your feet, contact Chuc Dang, DPM from California . Our doctor can provide the care you need to keep you pain-free and on your feet.

Biomechanics in Podiatry

Podiatric biomechanics is a particular sector of specialty podiatry with licensed practitioners who are trained to diagnose and treat conditions affecting the foot, ankle and lower leg. Biomechanics deals with the forces that act against the body, causing an interference with the biological structures. It focuses on the movement of the ankle, the foot and the forces that interact with them.

A History of Biomechanics

• Biomechanics dates back to the BC era in Egypt where evidence of professional foot care has been recorded.
• In 1974, biomechanics gained a higher profile from the studies of Merton Root, who claimed that by changing or controlling the forces between the ankle and the foot, corrections or conditions could be implemented to gain strength and coordination in the area.

Modern technological improvements are based on past theories and therapeutic processes that provide a better understanding of podiatric concepts for biomechanics. Computers can provide accurate information about the forces and patterns of the feet and lower legs.

Understanding biomechanics of the feet can help improve and eliminate pain, stopping further stress to the foot.

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