Podiatrist in San Leandro, CA
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Posts for tag: stretches

Sprained Ankle RehabCalifornia’s largest recreation district is right here in our backyard! H.A.R.D., the Hayward Area Recreation and Park District, manages over 100 East Bay parks and offers adult recreational leagues in sports like soccer, volleyball, softball, and tennis.

If you’ve been playing sports (in a H.A.R.D. league or otherwise) and have suffered an ankle sprain, you’ll need an ankle rehab program to regain flexibility and strength in the joint. Once the pain and swelling have subsided, you’re ready to begin some basic stretches to restore your range of motion. Here are some good ones to try:

  • From a seated position, slowly bring your foot and ankle upward. You should feel a stretch in your calf. Hold for 10 seconds. Repeat 10 times.
  • Do the same seated, 10-second, 10-repetitions stretch as above in the following positions as well: ankle down and in, ankle down and out, and toes down and forward.
  • Stand on the edge of a stair with forefoot and toes on the step and heels over the edge. Drop your heels as far as you can and hold for 10 seconds. Repeat 10 times.
  • As soon as you can start bearing weight comfortably and your range of motion has been restored, you’re ready for strengthening exercises to rebuild weakened muscles. These are some of our favorites:
  • Stand facing a wall with your heels on the ground and your toes as high up as they can go, and hold the stretch for 10 seconds.
  • Wrap a resistance band around your foot and grip it firmly with both hands. Gently and slowly extend your foot, hold the stretch, and return. Repeat 10 times.
  • Tie a resistance band around a steady object such as a heavy table leg (nothing that will move or snap). Wrap the band around your forefoot with toes pointed downward. Now pull your toes toward you, hold the stretch, and return. Repeat 10 times.
  • With the resistance band still tied to that object, stand up and wrap it around the outside of your foot, then stretch inward 10 times. When you’re done, face the other way and reverse the process.

If you’ve sprained your ankle, call Foot Doctor of the East Bay in San Leandro. We’ll examine your injury, rule out any other complications, such as a fracture, and set you on the right treatment and ankle rehab plan. Dial (510) 483-3390 to set up an appointment.

Photo credit: marin via freedigitalphotos.net

By Dr. Michael Stein
July 07, 2014
Category: Foot Health

Heel painIt’s bad enough when your heel hurts, but the overload of information on treatments can be daunting! With so many options to explore, you may be wondering which is best for you. While everyone’s body is different, with varying needs, there are some common suggestions you may find helpful.

First, at-home stretches recommended by a physical therapist may provide relief. Exercises like calf raises help to strengthen your muscles and lessen the strain on your heels. Simple activities such as rolling your feet over a tennis ball can also be soothing.

If you’re an athlete, or participate in high-impact sports like running, consider alternating days in which you swim or do yoga instead. This will help reduce the force you put on your heels, feet and other joints, slowing down the wear-and-tear of use.

You may also be prescribed anti-inflammatories to reduce the swelling in your heel area.

Many patients find that with medication their heel pain can be controlled.

However, if your discomfort persists, or you experience increased damage, you may want to consider laser therapy for heel pain. This non-invasive surgery involves the MLS therapy laser. During the procedure, a laser beam is passed over the affected area, reducing inflammation and spurring your body’s healing process.

One major benefit of MLS lasers is the speed of recovery time. When compared to other traditional forms of surgery, those who receive laser treatment often heal at a faster pace than their non-laser counterparts.

The technology of lasers is still relatively new, with its pros and cons still debated. Truthfully, laser surgery may not be the best option for every patient. That is why it’s important to discuss in depth any concerns prior to solidifying your heel pain plan.

If you have any questions regarding laser therapy for heel pain, or would like to explore more information, visit the Foot Doctor of the East Bay. We have locations in Los Gatos, Pleasanton, and San Leandro CA. Contact Dr. Michael Stein and Zeindelin Ahmad DPM today and ask how their MLS laser can help you.


Photo Credit: marin via reedigitalphotos.net



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