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.
Richard M. Foster, DPM
Location and Office HoursHackensack Diabetic Foot & Wound Center
Hackensack, NJ 07601
- monday: 9:30AM - 4:30PM
- tuesday: 9:00AM - 7:30PM
- wednesday: 9:30AM - 4:30PM
- thursday: 9:00AM - 7:30PM
- Hackensack University Medical Center
- Holy Name Hospital
- What can I do for arch pain?
What is the Ponseti method of treating a child’s clubfoot?
The Ponseti method is a way to treat clubfoot. It has been used for many years.
• It is a mostly non-surgical method for correcting clubfoot.
• It works best if treatment is started in the first few weeks of life.
• It works well when used correctly.
• It takes several months to complete this treatment.
Treatment is divided into two parts or phases
1. Treatment Phase
• Treatment should begin when a baby is less than a week old.
• It involves gentle manipulation (movements) and casting of the affected foot. The cast helps hold the foot in the correct position.
• It is usually done every week for a while.
• Slowly the foot will begin to re-shape to the correct position.
• It usually takes 5 or 6 casts to fully correct the foot.
Your baby may also need minor surgery called a tenotomy when the last cast is put on.
• This is the final step in the correction of the clubfoot.
• It is done as an outpatient.
• Your doctor will talk with you about this as your baby’s treatment progresses.
2. Maintenance and Prevention
• After the last cast is removed, your baby will be put into a brace.
• The brace has shoes mounted on a bar
• The brace helps keep the foot in the correct position.
• The brace is often worn 23 hours a day until your baby is pulling to stand and walking.
• Once your baby is standing and walking, the brace can be worn only at night and naptimes.
• If you do not use the brace as advised by your baby’s doctor:
- The clubfoot deformity will probably return.
- Your child may need more surgery to correct it.
What can I do to prevent an ankle sprain?
There are many simple things that can be done to prevent an ankle sprain. Make sure your strength, flexibility, and endurance are appropriate for the type of sport you will be playing. Select footwear that fits well and is tailored for the activity in which you will be participating. Incorporating activities into your training routine that challenge your balance can also help reduce your risk of future ankle sprain. Examples of these activities include standing on one leg with your eyes open or closed. These activities should be modified by including single leg balancing on an unstable surface and eventually incorporating tasks that involve strength and power while balancing on an unstable surface. If you participate in a sport, be sure to incorporate plyometric drills on a regular basis with a special focus on proper biomechanics and balance.Helpful? 1 person found this helpful.
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