Strong and flexible ankles are essential for volleyball players to prevent sprains and maintain performance. Simple stretches like the ankle alphabet, where you trace letters in the air with your toes, can improve mobility and strengthen stabilizing muscles. Ankle rolls help warm up the joints, while dorsiflexion stretches the muscles at the front of the ankle to enhance range of motion. Additionally, inversion stretches target the inner ankle, promoting balance and flexibility. Performing these exercises regularly can reduce the risk of injury during jumps and quick movements. A podiatrist can assess ankle strength, recommend customized exercises, and provide support for recovery. If you have injured your foot or ankle while playing volleyball, it is suggested that you consult a podiatrist who can treat various foot conditions and guide you on additional injury protection tips.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with one of our podiatrists from Mercer Ocean Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions please contact our office located in Toms River, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Swollen feet are a common concern during pregnancy and often result from an expanding uterus that puts pressure on veins, which slows blood circulation. Hormonal changes can also cause the body to retain fluid, leading to swelling in the feet and ankles. Prevention strategies include elevating the feet when possible, wearing supportive footwear, staying active with safe exercises, and avoiding prolonged standing or sitting. A podiatrist can provide expert advice on managing swelling, recommend compression socks, assess foot health, and address discomfort or underlying issues. If you have swollen feet or foot pain, it is suggested that you consult a podiatrist who can offer effective relief solutions.

Pregnant women with swollen feet can be treated with a variety of different methods that are readily available. For more information about other cures for swollen feet during pregnancy, consult with one of our podiatrists from Mercer Ocean Podiatry. Our doctor will attend to all of your foot and ankle needs.

What Foot Problems Can Arise During Pregnancy?

One problem that can occur is overpronation, which occurs when the arch of the foot flattens and tends to roll inward.  This can cause pain and discomfort in your heels while you’re walking or even just standing up, trying to support your baby.  

Another problem is edema, or swelling in the extremities. This often affects the feet during pregnancy but tends to occur in the later stages. 

How Can I Keep My Feet Healthy During Pregnancy?

• Wearing orthotics can provide extra support for the feet and help distribute weight evenly
• Minimize the amount of time spent walking barefoot
• Wear shoes with good arch support
• Wear shoes that allow for good circulation to the feet
• Elevate feet if you experience swelling
• Massage your feet
• Get regular, light exercise, such as walking, to promote blood circulation to the feet

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

Diabetic foot ulcers are slow healing wounds that appear on the feet of individuals with diabetes and can become a very serious health issue. Almost a quarter of all individuals diagnosed with diabetes will develop a foot ulcer at some point in their life. There are several types of diabetic foot ulcers, and knowing which type you have can help determine the most effective treatment. Neuropathic ulcers occur when nerve damage from diabetic neuropathy prevents the patient with diabetes from feeling pain from an injury. This allows the wound to progress before you are even aware of it, increasing the risk of infection. Ischemic ulcers may be caused by a lack of blood flow to the feet. These types of ulcers are often difficult to heal. Neuroischemic ulcers are the most difficult to heal and occur in individuals who have both neuropathy and poor circulation. Infected wounds occur in half of diabetic patients with foot ulcers, and require close medical attention. If you have diabetic foot ulcers, it is highly recommended that you are under the care of a podiatrist who can help you look after your wounds and prevent severe complications.  

Wound care is an important part in dealing with diabetes. If you have diabetes and a foot wound or would like more information about wound care for diabetics, consult with one of our podiatrists from Mercer Ocean Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

What Is Wound Care?

Wound care is the practice of taking proper care of a wound. This can range from the smallest to the largest of wounds. While everyone can benefit from proper wound care, it is much more important for diabetics. Diabetics often suffer from poor blood circulation which causes wounds to heal much slower than they would in a non-diabetic. 

What Is the Importance of Wound Care?

While it may not seem apparent with small ulcers on the foot, for diabetics, any size ulcer can become infected. Diabetics often also suffer from neuropathy, or nerve loss. This means they might not even feel when they have an ulcer on their foot. If the wound becomes severely infected, amputation may be necessary. Therefore, it is of the upmost importance to properly care for any and all foot wounds.

How to Care for Wounds

The best way to care for foot wounds is to prevent them. For diabetics, this means daily inspections of the feet for any signs of abnormalities or ulcers. It is also recommended to see a podiatrist several times a year for a foot inspection. If you do have an ulcer, run the wound under water to clear dirt from the wound; then apply antibiotic ointment to the wound and cover with a bandage. Bandages should be changed daily and keeping pressure off the wound is smart. It is advised to see a podiatrist, who can keep an eye on it.

If you have any questions please contact our office located in Toms River, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Plantar fasciitis is a common overuse injury that occurs when the plantar fascia, the ligament that runs along the bottom of the foot, is damaged due to repetitive stress. This condition is frequently seen in athletes and those who work on their feet, but can affect anyone. Plantar fasciitis causes heel and arch pain that can range from mild to severe. Treatments for plantar fasciitis will depend on the severity and duration of the symptoms. Resting the affected foot by limiting its movements is usually the first line of treatment. Your podiatrist may recommend avoiding certain sports or prolonged periods of standing. Changing footwear and taking anti-inflammatory medications can reduce pain, swelling, and inflammation. Your podiatrist may also suggest wearing orthotic inserts in your shoes to better support your feet, taping the foot, wearing a night splint, and doing light stretching exercises. Surgery can be considered in severe cases where conservative treatments have failed. If you have pain from plantar fasciitis, it is suggested that you seek the care of a podiatrist. 

Plantar fasciitis can be very painful and inconvenient. If you are experiencing heel pain or symptoms of plantar fasciitis, contact one of our podiatrists  from Mercer Ocean Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is Plantar Fasciitis?

Plantar fasciitis is the inflammation of the thick band of tissue that runs along the bottom of your foot, known as the plantar fascia, and causes mild to severe heel pain.

What Causes Plantar Fasciitis?

• Excessive running
• Non-supportive shoes
• Overpronation
• Repeated stretching and tearing of the plantar fascia

How Can It Be Treated?

• Conservative measures – anti-inflammatories, ice packs, stretching exercises, physical therapy, orthotic devices
• Shockwave therapy – sound waves are sent to the affected area to facilitate healing and are usually used for chronic cases of plantar fasciitis
• Surgery – usually only used as a last resort when all else fails. The plantar fascia can be surgically detached from the heel

While very treatable, plantar fasciitis is definitely not something that should be ignored. Especially in severe cases, speaking to your doctor right away is highly recommended to avoid complications and severe heel pain. Your podiatrist can work with you to provide the appropriate treatment options tailored to your condition.

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