Stretching the feet and ankles is essential for preventing running injuries and maintaining flexibility. One exercise involves picking up small objects like marbles or coins with the toes, strengthening the foot muscles and improving coordination. Single-leg balancing on a ball enhances stability by engaging the ankle and foot muscles, which reduces the risk of sprains. Plantar stretching helps loosen the plantar fascia, which can become tight from repetitive impact. This can be done by pulling the toes back gently or rolling the foot over a frozen water bottle to relieve tension. Incorporating these stretches into a regular routine helps improve strength, flexibility, and balance. If you have sustained a foot or ankle injury while running, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on additional running injury prevention tips.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Dr. Rouder of S.I. Podiatry. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.

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

A broken toe occurs when one or more of the toe bones fracture due to trauma or excessive pressure. It can result from dropping a heavy object on the foot, stubbing the toe with force, or experiencing a direct impact during physical activity. A jammed toe, on the other hand, happens when the toe is forcefully bent or compressed, causing soft tissue injury rather than a fracture. Symptoms of a broken toe include severe pain, swelling, bruising, difficulty walking, and possible deformity. A jammed toe usually causes pain, stiffness, mild swelling, and temporary discomfort but does not result in a visible deformity. While both conditions can be painful, a broken toe may require medical evaluation and immobilization. If you have toe pain that may indicate a broken toe, it is suggested that you consult a podiatrist who can offer you appropriate treatment solutions.

Toe pain can disrupt your daily activities. If you have any concerns, contact Dr. Rouder of S.I. Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Causes Toe Pain?

Most severe toe pain is caused due to a sports injury, trauma from dropping something heavy on the toe, or bumping into something rigid. Other problems can develop over time for various reasons.

Toe pain can be caused by one or more ailments. The most common include:

• Trauma
• Sports injury
• Wearing shoes that are too tight
• Arthritis
• Gout
• Corns and calluses
• Hammertoe
• Bunions
• Blisters
• Ingrown toenails
• Sprains
• Fractures (broken bones)
• Dislocations

When to See a Podiatrist

• Severe pain
• Persistent pain that lasts more than a week
• Signs of infection
• Continued swelling
• Pain that prevents walking

Diagnosis

In many cases the cause of toe pain is obvious, but in others, a podiatrist may want to use more advanced methods to determine the problem. These can range from simple visual inspections and sensation tests to X-rays and MRI scans. Prior medical history, family medical history, and any recent physical traumatic events will all be taken into consideration for a proper diagnosis.

Treatment

Treatments for toe pain and injuries vary and may include shoe inserts, padding, taping, medicines, injections, and in some cases, surgery. If you believe that you have broken a toe, please see a podiatrist as soon as possible.

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

Ingrown toenails occur when the edge of the nail grows into the surrounding skin, causing pain, redness, swelling, and sometimes infection. This condition is common among teenagers and those who are overweight, as tight shoes or excess pressure can aggravate the toenails. In addition to discomfort, you may notice pus or drainage if an infection sets in.  A podiatrist can help by assessing the severity of the ingrown toenail and providing treatment options. For mild cases, they may suggest soaking the foot, proper nail trimming techniques, or padding to reduce pressure. If the condition persists or becomes infected, a podiatrist may need to remove part of the nail, or, in more serious cases, perform a permanent nail removal procedure. They may also recommend wearing properly fitting shoes to prevent recurrence. If you are struggling with an ingrown toenail, it is suggested that you prompty schedule an appointment with a podiatrist who can offer effective treatment remedies. 

Ingrown toenails can become painful if they are not treated properly. For more information about ingrown toenails, contact Dr. Rouder of S.I. Podiatry. Our doctor can provide the care you need to keep you pain-free and on your feet.

Ingrown Toenails

Ingrown toenails occur when a toenail grows sideways into the bed of the nail, causing pain, swelling, and possibly infection.

Causes

• Bacterial infections
• Improper nail cutting such as cutting it too short or not straight across
• Trauma to the toe, such as stubbing, which causes the nail to grow back irregularly
• Ill-fitting shoes that bunch the toes too close together
• Genetic predisposition

Prevention

Because ingrown toenails are not something found outside of shoe-wearing cultures, going barefoot as often as possible will decrease the likeliness of developing ingrown toenails. Wearing proper fitting shoes and using proper cutting techniques will also help decrease your risk of developing ingrown toenails.

Treatment

Ingrown toenails are a very treatable foot condition. In minor cases, soaking the affected area in salt or antibacterial soaps will not only help with the ingrown nail itself, but also help prevent any infections from occurring. In more severe cases, surgery is an option. In either case, speaking to your podiatrist about this condition will help you get a better understanding of specific treatment options that are right for you.

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

Falling is a common occurrence among the elder population. The feet can be affected and can negatively impact completing daily activities. There are several protective measures that can be implemented, ranging from getting regular physical examinations to reducing hazards that may be present in the home. These can include removing worn carpets from the stairs and living environment, improving household lighting, and installing grab bars in the shower and toilet area. Additionally, frequently performing simple stretches can help the body to become stronger, and this may help to prevent falling episodes. For more information about how falling can affect the feet, please consult with a podiatrist who can guide you toward proper prevention techniques.

Preventing falls among the elderly is very important. If you are older and have fallen or fear that you are prone to falling, consult with Dr. Rouder from S.I. Podiatry. Our doctor will assess your condition and provide you with quality advice and care.

Every 11 seconds, an elderly American is being treated in an emergency room for a fall related injury. Falls are the leading cause of head and hip injuries for those 65 and older. Due to decreases in strength, balance, senses, and lack of awareness, elderly persons are very susceptible to falling. Thankfully, there are a number of things older persons can do to prevent falls.

How to Prevent Falls

Some effective methods that older persons can do to prevent falls include:

• Enrolling in strength and balance exercise program to increase balance and strength
• Periodically having your sight and hearing checked
• Discuss any medications you have with a doctor to see if it increases the risk of falling
• Clearing the house of falling hazards and installing devices like grab bars and railings
• Utilizing a walker or cane
• Wearing shoes that provide good support and cushioning
• Talking to family members about falling and increasing awareness

Falling can be a traumatic and embarrassing experience for elderly persons; this can make them less willing to leave the house, and less willing to talk to someone about their fears of falling. Doing such things, however, will increase the likelihood of tripping or losing one’s balance. Knowing the causes of falling and how to prevent them is the best way to mitigate the risk of serious injury.  

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

The toe box of a shoe plays a significant role in foot health by determining how much space the toes have to move naturally. When a shoe's toe box is too narrow or short, it can lead to various foot problems, including blisters, corns, calluses, and ingrown toenails. Over time, shoes with a tight toe box may contribute to misaligned toes, inflamed nerves, and pain in the ball of the foot. People who frequently experience discomfort in the toes while wearing shoes may have a foot shape that requires a wider or deeper toe box. Shoes with a design that follows the natural contours of the foot can help reduce pressure points and prevent long-term complications like bunions. High heels and narrow dress shoes often force the toes into an unnatural position, increasing the risk of foot pain and deformities. A podiatrist can assess your foot structure, identify any issues related to improper footwear, and recommend shoes that provide better support. If you have foot pain connected to improper footwear, it is suggested that you schedule an appointment with a podiatrist for treatment options.

It is important to find shoes that fit you properly in order to avoid a variety of different foot problems. For more information about treatment, contact Dr. Rouder from S.I. Podiatry. Our doctor will treat your foot and ankle needs.

Proper Shoe Fitting

Shoes have many different functions. They cushion our body weight, protect our feet, and allow us to safely play sports. You should always make sure that the shoes you wear fit you properly in order to avoid injuries and deformities such as: bunions, corns, calluses, hammertoes, plantar fasciitis, stress fractures, and more. It is important to note that although a certain pair of shoes might be a great fit for someone else, that doesn’t mean they will be a great fit for you. This is why you should always try on shoes before buying them to make sure they are worth the investment. Typically, shoes need to be replaced ever six months to one year of regular use.

Tips for Proper Shoe Fitting

• Select a shoe that is shaped like your foot
• Don’t buy shoes that fit too tight, expecting them to stretch to fit
• Make sure there is enough space (3/8” to ½”) for your longest toe at the end of each shoe when you are standing up
• Walk in the shoes to make sure they fit and feel right
• Don’t select shoes by the size marked inside the shoe, but by how the shoe fits your foot

The shoes you buy should always feel as good as they look. Shoes that fit properly will last longer, feel better, and improve your way of life each day.

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