Our doctor and staff believe that informed patients are better equipped to make decisions regarding their health and well being. For your personal use, we have created an extensive patient library covering an array of educational topics. Browse through these diagnoses and treatments to learn more about what interests you.
Please visit our blog for more educational articles. Also, as always, you can contact our office to answer any questions or concerns.
AmeriGel Post Op Kit
Epsom Salt Soaks
Hyperhydrosis (sweaty feet)
Musculoskeletal Pain (heel pain)
Onychomycosis (fungal nails)
Achilles Tendon Disorders
Chronic Ankle Instability
Diabetic Foot Care
Extracorporeal Shock Wave Therapy (ESWT)
Pediatric Heel Pain
Personeal Tendon Injuries
Posterior Tibial Tendon Dysfunction (PTTD)
Tarsal Tunnel Syndrome
Foot and Ankle Health Associations
The American Academy of Podiatric Practice Management
The American Board for Certification in Orthotics, Prosthetics & Pedorthics
American College of Foot and Ankle Surgeons
American Podiatric Medical Association
Illinois Podiatric Medical Association
Pedorthic Footwear Association
Amerx Health Care Corporation
Bako Pathology Services
Burns International, Inc.
Dr Jill's Footpads
Dr.'s Remedy Enriched Nail Polish
Our Community Partners
Accelerated Rehabilitation Centers
Advanced Rehab & Sports Medicine Services
Advocate BroMenn Medical Center
City of Bloomington
Fleet Feet Sports
Fox and Hounds Day Spa
Girl Friday Spa and Boutique
Healthy Cells Magazine
Ireland Grove Center for Surgury
McLean County Chamber of Commerce
Naturally Yours Grocery
O.S.F. St. Joseph Medical Center
Town of Normal
Our Partners in Foot Health
Advanced Foot Care Centers, Ira Kraus, DPM, Chattanooga, TN
Affiliates in Podiatry, William McCann, DPM, Concord, NH
Affiliated Foot & Ankle Center, Hal Ornstein, DPM, Howell, NJ
Central Kansas Podiatry Associates, Ben Weaver, DPM, Wichita, KS
Christie Clinic, Kim Eickmeier, DPM, Champaign, IL
Complete Foot & Ankle, Elizabeth Kurtz, DPM, Chicago, IL
Death By Pedicure, Robert Spalding, DPM, Signal Mountain, TN
Family Foot & Ankle Specialists, Peter Wishnie, DPM, Piscataway, NJ
Family Podiatry Center, Marlene Reid, DPM & Larry Kosova, DPM, Westmont, IL
Foot & Ankle Associates of North Texas, Marybeth Crane, DPM, Grapvine TX
Foot & Ankle Specialists, Bruce Werber, DPM, Mesa, AZ
The Foot Doctor of San Diego, Ronald Worley, DPM, San Diego, CA
Foundation Foot & Ankle Centers, Julie Lester, DPM, Houston TX
Before beginning any exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.
Stretching exercises should take 5 to 10 minutes and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior) as well as the anterior muscles.
Some effective stretching exercises to prepare the foot and ankle for exercise include:
- The wall push-up. Face a wall from three feet away, with feet flat on the floor, and knees locked. Lean into the wall, keeping feet on the floor and hold for 10 seconds as the calf muscle stretches, then relax. Do not bounce. Repeat five times.
- The hamstring stretch. Put your foot, with knee straight and locked, on a chair or table. Keep the other leg straight with knee locked. Lower your head toward the raised knee until the muscles tighten. Hold to a count of 10 then relax. Repeat five times, then switch to the other leg.
- Lower back stretch. In a standing position, keep both legs straight, feet spread slightly. Bend over at the waist and attempt to touch the palms of your hands to the floor. Hold the stretch for 10 seconds and repeat 10 times. Do not bounce.
Excessive tightness of the calf muscles can contribute to many foot and some knee problems. A key point of injury is the Achilles tendon, which attaches the calf muscle to the back of the heel. When the calf muscle tightens up, it limits the movement of the ankle joint.
Calf muscle stretching is very useful in the prevention and treatment of many foot problems. Two typical methods for stretching your calf muscles include the wall push-up (described above) and this technique: Standing approximately two feet from a wall. While facing the wall, turn your feet inward ("pigeon toed") and lean forward into the wall, keeping your heels on the floor and the knees extended. Keep your back straight and don't bend at the hips. Hold the stretch for 10 seconds and do the stretch 10 times in a row.