David M. Grace, DPM
Location and Office HoursFoot & Ankle Care of Frederick
Frederick, MD 21703
- Anthem BlueCross BlueShield
- CareFirst BlueCross BlueShield
- Coventry Health Care
- Kaiser Permanente Health Plans
- United Healthcare
- Frederick Memorial Hospital
Who is most likely to get calcaneal apophysitis?
Most commonly, calcaneal apophysitis is an overuse injury due to stress on the heel bone. Children and adolescents involved in soccer, track or basketball are especially vulnerable.
What can I do for arch pain?
National Academy of Sports Medicine answered
If you have arch pain, you should perform a combination of flexibility and strengthening techniques to help your body heal and prevent further injury. Begin by foam rolling your calves and IT-band. Foam rolling is a form of self-massage that can help relax tight muscles before you stretch them. Hold the tender spots for 30 seconds to allow your muscle time to relax and release the knots that are causing tension in the muscle. After you have completed the foam rolling, statically stretch your calves and hip flexor complex. Hold each stretch for 30 seconds so that your muscles have time to elongate. Next, perform strengthening exercises for the foot, ankle, and hip. Single-leg calf raises will help strengthen the muscles that support your foot and ankle. Also, you can perform resisted dorsiflexion which will strengthen the muscles in the front of your shin that help control your foot and ankle. Lastly, perform a single-leg balance exercise to strengthen the muscles of the entire leg. When performing any single-leg exercise, ensure that you keep the arch of your foot lifted while performing the exercise. Perform 1-3 sets of 10-15 repetitions of each of these exercises.
How can I protect my feet if I wear high heels?
Michael Roizen, MD, Internal Medicine, answeredIf you wear high heels, protect your feet and overall health with the following foot-friendly tips:
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- If you wear heels over 2 inches high, save them for posing (at that office party), not walking around, and travel with a pair of flats to keep your feet healthy.
- In love with toe pinchers? Buy them a half or full size larger than usual. Add heel liners to take pressure off the toes.
- Look for shoes with open toes so your little guys can stretch and breathe.
- If you begin to have symptoms such as aching arches, tingling or pain in the balls of your feet, or low back pain, go to a foot doctor for an assessment and a shoe store for a pair of well-padded, good fitting, walking shoes.