Ankle Sprains

Sprained ankles are very common and can occur at any time. Whether you twist it during a sport, miss a step or just land on it funny, a sprained ankle can result in long term problems. If you experience repeated sprains or a severe sprain, it is best to see a physician. If left untreated, it is possible to develop ongoing joint pain and weakness.

Within a few days of your injury, you should begin range of motion exercises, stretching, strength training and balance exercises. Doing these consistently for a few weeks or months will help the ankle to heal completely and will prevent re-injury. It is also important to give your ankle support by wearing appropriate shoes for the activity at hand. You may also consider taping your ankle if you are participating in a vigorous activity.

If your ankle does not seem to be healing properly after a couple weeks, make an appointment with your physician. He will examine your ankle to determine the best course of treatment to prevent long term pain and weakness.

Image by Jason Eppink. Victory Ankle Roll. (2012). Flickr.

Hammer, Claw and Mallet Toes

Toes that are bent in odd ways and/or hurt should not be ignored. Hammer, claw and mallet toes may be treatable without surgery if caught early. It is best to get a physical examination and it is important to discuss with your physician the kinds of shoes you wear, how much time is spent walking/standing per day, any pain in the feet, and when you first noticed the problem. Common toe problems include:

Hammer Toes

A hammer toe bends down at the middle joint causing the joint to rise up.

Claw Toes

Claw toes bend up at the joint where the toes meet the foot, bend down at the middle joint, and bend down at the joint in the tip of the toe, causing toes to bend downward.

Mallet Toes

A mallet toe bends down at the joint in the tip of the toe.

These toe problems likely will appear in the four smaller toes, not the big toe, and they are most commonly due to tight shoes. If toe muscles are forced to stay in a bent position for too long, over time straightening the toe will become harder.

Image by Quinn Mattingly. Toes. (2007). Flickr.

Toenail Abnormalities

Clubbed Toes

What they look like: Nails appear rounded on top and curve downward.

Why it happens: Clubbed toes are a symptom of lung disease, heart disease, liver and digestive disorders, or certain infections. It can also be hereditary, and not causes by any underlying disease.

Spoon Shaped Toenails:

What they look like: Nails appear concave in a spoon-like shape.

Why it happens: Spoon shaped toenails can be the result of frequent exposure to petroleum-based solvents. It can also be a side effect of iron deficiency.

Yellow Toenails:

What they look like: Nails appear thickened and yellow in color.

Why it happens: Yellow toenails are most commonly the result of a fungal infection. They can also be due to lymphedema, lung problems, psoriasis or rheumatoid arthritis.

Pitted Toenails:

What they look like: Depressions in the surface of the nail.

Why it happens: Pitting occurs because of a disruption in the growth of the nails at the nail plate. This is a common occurrence for those with psoriasis. 

Image by Nicholas A. Tonelli. Floored. (2005). Flickr.

Cold Feet

Now that it is officially fall, you may need to pull out the warm wool socks soon. It is common for lower extremities to feel cold during this time of year, but persistently cold toes can be a signal of an underlying health problem.

Bad Circulation

Circulatory problems can cause feet to always feel cold. Poor blood flow is linked to smoking, high blood pressure and heart disease.

Diabetes

Diabetes can cause nerve damage, or neuropathy, that can make your feet feel cold. High blood glucose levels interfere with the transmission of signals that the nerves send out.

Raynaud’s Disease

This is a common condition triggered by cold weather or stress. Blood vessels temporarily spasm, blocking blood flow. Toes will turn white, blue, then red as blood flow returns to the area.

Hypothyroidism

Hypothyroidism is a condition where the thyroid is underactive. This can cause sensitivity to the cold, causing feet to feel cold often.

Image by Craig Sunter. New Socks Required. (2014). Flickr.

Foot Pain

Pain in the foot can take on many forms. The bones, muscles, tendons and ligaments of the feet can all cause pain.

Pain along the bottom of the foot (arch) could be plantar fasciitis.

Pain of the big toe could mean gout.

Pain of the joints in the feet, ankle and toes could be rheumatoid arthritis.

Pain in the back of the heel could be due to an Achilles tendon injury.

Pain during walking or standing could mean a heel spur.

Pain in the ball of the foot could be a condition called metatarsalgia.

Pain of the toe joints could be a symptom of claw toes.

Pain between the third and fourth toes could be Morton’s neuroma.

Any pain you are experience in your feet should not be ignored. If it persists, it should be checked out by a physician.

Image by Sarah Laval. Bare Feet. (2008). Flickr.

Foot Infections

It is so easy to develop cuts on your feet that you may not even notice the abrasion until it starts to cause pain. Stubbing your toe, walking barefoot or cutting nails too short are just a few ways to break the skin. It is important to take care of minor cuts immediately to avoid bigger problems. Typically cleaning them out, using an antibacterial ointment and bandaging the area will do the trick. Those with diabetes and certain blood disorders need to take special care because they may have a harder time fighting off infections from minor cuts.

If any of the following are true, it is time to see a physician.

The area is producing a discharge.

You have developed a fever along with the pain.

There is numbness in the area.

Swelling is increasing.

The infected area is spreading.

The area is very warm to the touch.

There is redness in the area.

Over the counter painkillers do not help to alleviate pain.               

If the area is not healing from non-prescription measures, it is important to get an examination by a physician. They will be able to correctly diagnose the infection and treat it accordingly. Do not leave infections untreated. 

Image by John Keane. Jul 19: Flip Flop Friction. (2011). Flickr.

The Benefits of Yoga for your Feet

Proper foot care is important to the overall health of your body. The feet hold a lot of responsibility. Feet bear the weight of the entire body, propel the body during walking and running, and help the body balance during movement. The body lines up over the feet. When your foot goes out of alignment, it can throw off your ankle, knee, pelvis and back.

Yoga is a great way to practice proper alignment of the feet while strengthening and lengthening muscles and increasing flexibility. If feet are in proper alignment, the rest of the body will follow. Feet and toes play a significant role in yoga. As the foundation of the body, feet need to be strong so the rest of the body can be strong. Yoga can help to increase circulation, reduce leg cramps, reduce swelling, and increase balance. 

One easy yoga pose to try at home is the squat with toe stretch. Kneel down with toes tucked under. This is a great way to stretch the bottom of the feet and break up tension in the sole of the foot. 

Image by Taro Taylor. Bondi Beach Yoga. (2008). Flickr.