All anyone has been hearing about in the news lately is Lance Armstrong.  Whether we know him or not, we know about the controversy surrounding his cycling career from the media outlets everywhere.  What hasn’t been the focus is the intense training that cyclists must endure to compete at such a high level.  Paramount to that training is a good stretching routine…so Lance “Stretch Armstrong” is also a metaphor for lots of good stretching. 

But WHEN should an athlete stretch?  This is the cause for a lot of controversy.  Traditionally it has been recommended that people should stretch at the end of a long workout or ride because muscles are warm and receptive to the gentle pulling and elongation that stretching provides.  More recently, the concept of ‘dynamic stretching’ has become popular because it allows athletes to warm up with basic motions (the same or similar to what they would be doing during their workout) before actually exhausting them with a full workout. 

I personally think BOTH are great options.  Stretching a cold muscle in a slow passive way (like an Achilles tendon stretch before you get out of bed in the morning!) will help prepare your muscles for the day and will help avoid tearing at insertion points.  If cold muscles are not stretched, it can lead to tendonitis or plantar fasciitis.  Stretching after a workout is a great way to cool down and elongate those tired muscles before they get the chance to tighten up on you.

Be sure to check out all of our stretching instructions on our heel pain center blog (www.stopmyheelpainnow.com) and please contact us at Heartland Foot and Ankle Associates, 309-661-9975, to schedule an appointment if you aren’t able to be “Stretch Armstrong” yet yourself! 

Most people think of super heroes fighting villains in comic books when you mention lasers, but lasers can actually be used to medically treat many foot conditions.  Laser Therapy is the use of specific wavelengths of light (red and near-infrared) to create therapeutic effects.  These effects include, but are not limited to, improved healing time, pain reduction, increased circulation, decreased swelling and vasodilatation.  In addition to pain treatments, laser therapy can also be used to treat ugly toenails and excise warts. 

Laser therapy has been widely utilized in Europe by physical therapists, nurses, and physicians as far back as the 1970’s.  Now, after FDA clearance in 2002, laser therapy is being used extensively in the United States.  Heartland Foot and Ankle Associates is one of the first podiatry offices in central Illinois to use this cutting edge technology!

The effectiveness of laser therapy has been demonstrated scientifically. There are more than 100 rigorously controlled scientific studies that document the effectiveness of a laser for clinical conditions like pain, inflammation, arthritis, tendonitis, neuromas, nerve pain, joint pain, Achilles tendonitis, plantar fasciitis (heel pain), and other types of inflammatory conditions. 

The therapy consists of quick and painless in office treatment with no anesthesia.  The gentle laser light beam has no effect on healthy tissue and treats only the infected area.  No drugs or topical ointments are used, eliminating the total-body side effects of traditional oral medications.  Laser therapy is a safe and effective treatment.  Most patients see improvement after just one treatment!

Like most new technology, insurance carriers do not allow for all laser treatments.  Laser therapy for nails is not billable through insurance companies while laser therapy for pain relief and wart excisions are billable through insurance carriers.  Many patients have relief in just one treatment! 

If you would like to schedule an appointment for laser therapy, please call 309-661-9975 or click here.  

At Heartland Foot and Ankle Associates, we aim to make sure patients fully understand their condition and treatment plan so they can be active partners in their podiatric care.  For example, we relate the different levels of inserts to cars.

1. Level 1: Over the counter inserts, comparable to a Chevy Aveo
2. Level 2: Medical grade inserts, comparable to Chevy Impala
3. Level 3: Custom orthotics, comparable to Cadillac

A Chevy Aveo is your standard economy class car- it will basically just get you from point A to point B.  But, it’s not as reliable as other vehicles, and won’t have power steering, power windows, etc.  Like the Aveo, over the counter inserts will give you cushion, but don’t offer any support.  Due to the lack of support, they usually need to be replaced every few weeks. 

A step up from the Aveo is the Impala.  Now, you not only have a reliable vehicle to get from point A to point B, but you also have air conditioning, power steering, power windows, and a CD player! The next step up from over the counter inserts is medical grade inserts.  The main difference between over the counter inserts and medical grade inserts is support.  Medical grade will support your arch and foot unlike over the counter.  Medical grade inserts also last longer than over the counter inserts.  Medical grade inserts usually last around 6 months.

Our office’s recommend ‘mid-grade’ are Powersteps.  Powersteps are a podiatrist designed medical grade insert that not only cushion but provide real support and stability to the entire foot optimizing pain relief, proper foot posture and mechanics, and injury prevention.   Powersteps are made up of a unique 4 step design.

1. A strong, medical-grade polypropylene shell (arch support) is calibrated for optimal flexibility and support.
2. Next, a double-layered, shock absorbing Poron/EVA cushion casing provides maximum comfort and absorbs shock. 
3. Then, a heel cradle and Comfort Cushion stabilizes and protects the heel.
4. A heat and slip reducing anti-microbial fabric tops it all off.
5. The semi-flexible plastic shell encapsulated between layers of luxurious foam cushioning gives the Powerstep difference- flexible enough to be comfortable yet firm enough to achieve proper support.

Then, after the mid-grade Impala you move up to the luxury class- the Caddy! In addition to all the features and longevity the Impala had, you now get 24” rims, keyless entry, automatic start, and a DVD system! The luxury class vehicle will also last longer and have fewer problems compared to the mid-grade.  The luxury insert is the custom orthotic. 

Custom orthotics give you cushion, support, and-best of all- make you walk the right way. Custom Molded Orthotics change the way you walk. Orthotics properly modify your body’s alignment including hips and shoulders, often eliminating whole body pain. Orthotics decrease pain by changing the way forces act on the foot- they change the way the front and back of your foot relate to each other.

                     Economy:                                                   Mid-Grade:                                                                           Luxory:
               Over the Counter                                         Medical Grade                                                              Custom Orthotics
                      Cushion                                                       Support                                                                   Corrected alignment

I’m a huge fan of high heels. They make your legs look slim, give you that super model height, and who doesn’t love a extra bit of glitter and sparkle when they’re going out? But, if you’re anything like me, you know that your feet are going to be hurting after the first 10 minutes of going out on the town and will bring along an extra pair of stylish flats or sandals to swap them out with, then repeating that process over and over during the course of the night.  This process may help relieve the high heel pain temporarily, but switching back and forth can actually cause more harm than good. 

The Achilles tendon is the largest and strongest tendon in the body and attaches the calf muscles to the heel bone.  This tendon can become inflamed by switching back and forth from flats to high heels.  When the Achilles tendon becomes inflamed and irritated that is called Achilles tendonitis and can cause a lot of pain, and if left untreated may even lead to a rupture in the tendon!

Now you won’t need to go to extreme lengths to ease pain and inflammation of the Achilles tendon like Victoria Beckham and Kelly Brook have with injections to the pads of the feet.  Instead, there are few easy exercises that you can perform to help ease pain and inflammation.

Wall Stretch
1. Stand and lean against a wall with one foot in front of the other.  The front leg/knee will be locked and the other bent.  At this time, lean forward and you will feel a pull in your calf muscles.
2. Hold the stretch for 15 seconds & alternate which leg is in front.
3. Relax for 15 seconds & do 10 REPS per leg.
4. Repeat this exercise 2-3 times a day.

Stairs Stretch
1.  While standing on the stairs face "UP" and hold on to the banister.
2.  Slowly let your heels fall down to the step below, stretching your calf muscles (you will feel a pull in your calf muscles).
3.  Relax for 15 seconds & do 10 REPS total (both legs at the same time)
4.  Repeat this exercises 2-3 times a day.

Toes to Your Nose
1. While seated, point/bend your toes and front of your foot up towards your face.  You may use a towel or stretching band wrapped around your foot for a stronger stretch. You will feel a stretch both in your calf muscles and the bottom of your feet.
2. Hold this position for 15 seconds.
3. Alternate doing this with the opposite foot; perform the stretch 10 times per foot.
4. Perform this exercise 2- 3 times a day.

Stretching regularly will help with the pain and inflammation.  Also, make sure that if you are sporting a pair of flats that they’re supporting your foot and arch and can pass the ‘twist test’.  Check out the ‘What is a Good shoe?’ blog to find out how to perform the twist test on your shoes.

Shaquille O’Neal, better known as Shaq, has had quite an impressive basketball career, showcased by his countless awards and achievements including MVP (Most Valuable Player), Rookie of the Year, and Olympic Gold Metals. In 2011, after 19 years of basketball stardom, this 7’ 1” giant left the court for good.  Some say his abrupt retirement may be due to an Achilles tendon injury from earlier that year.

The Achillies tendonis the largest and strongest tendon in the body and attaches the calf muscles to the heel bone.  There are different levels of Achilles injuries, the most minor injury being Achilles Tendonitis, or an inflammation of the tendon.  This is commonly the result of overuse.

The Achilles tendon is also the most frequently ruptured tendon, usually as a result of a sports injury, as in Shaq’s case.  Rupture can occur while performing actions requiring explosive acceleration, such as pushing off or jumping, as frequently performed in basketball.  The tendon will tear in the weakest spot and if the force is strong enough, the tendon will completely break.

If diagnosed early on, Achilles treatment can usually be non-invasive including immobilization, icing, medications, injections, and/or physical therapy.  If left untreated, the condition may worsen and make surgery the only feasible treatment option.  For 6 months Shaq lived with his worsening condition, making surgery the best option for his life style. 

It is most typical for achillies tendon injuries to occur in men in their 40s. These ‘weekend warriors’ commonly injure their achillies when they pick up a game of basketball after weeks, months, or even years of a less active lifestyle. It is extremely important to STRETCH before exercising, and start off slow if it’s been awhile.  Dr. Lockwood and the team at HFAA can help professional and backyard athletes get back into the game- injury free!