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Gentle exercises play an important role in recovering from an ankle sprain and restoring strength and movement. One common option is the ankle alphabet, where the foot traces letters in the air to encourage controlled motion in multiple directions. Side to side knee swings, performed while seated with the foot flat on the floor, help improve ankle flexibility and ease stiffness without added strain. Towel scrunch exercises focus on strengthening the small muscles of the foot by gripping and pulling a towel with the toes. These movements support balance and stability as healing progresses. Exercises should be done slowly and within a comfortable range. A podiatrist can recommend when to begin these activities and how to progress safely. Proper guidance helps reduce reinjury risk and promotes a more confident return to walking and daily activities. If you have sustained an ankle sprain, it is suggested that you see a podiatrist for a proper diagnosis and treatment, which may include healing exercises.

Although ankle sprains are common, they aren’t always minor injuries. If you need your ankle injury looked at, contact Abeer M. Foteh, DPM from Greater Houston Foot Centers. Our doctor can provide the care you need to keep you pain-free and on your feet.

How Does an Ankle Sprain Occur?

Ankle sprains are the result of a tear in the ligaments within the ankle. These injuries may happen when you make a rapid shifting movement while your foot is planted. A less common way to sprain your ankle is when your ankle rolls inward while your foot turns outward.

What Are the Symptoms?

• Pain at the sight of the tear
• Bruising/Swelling
• Ankle area is tender to touch
• In severe cases, may hear/feel something tear
• Skin discoloration

Preventing a Sprain

• Wearing appropriate shoes for the occasion
• Stretching before exercises and sports
• Knowing your limits

Treatment of a Sprain

In many cases, the RICE method (Rest, Ice, Compression, and Elevate) is used to treat ankle sprains. However, you should see a podiatrist to see which treatment option would work best with your injury. In severe cases, surgery may be required.

It is important to ask your doctor about rehab options after you receive treatment for your injury. Stretching, strength training, and balance exercises may help the ankle heal while also preventing further injury.

If you have any questions, please feel free to contact our office located in Baytown, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

A midfoot sprain develops when the ligaments that support the arch are overstretched or torn during a sharp twist, fall, or sudden impact. Sports that demand quick direction changes, jumps, or landing on a flexed foot can strain the midfoot. Everyday slips where the foot bends awkwardly can also injure this area. Midfoot sprains cause pain through the arch, swelling, bruising, and difficulty in placing weight on the foot. The pain often increases when pushing off the toes or standing on uneven surfaces. Wearing shoes with inadequate support, especially flexible styles such as flip-flops, can place additional stress on the midfoot. A podiatrist can assess ligament damage, determine if a fracture is present, and discuss whether supportive care or surgery is needed as part of a treatment plan. If you have sustained a midfoot sprain, it is suggested that you make an appointment with a podiatrist for a diagnosis and treatment.

Foot Pain

Foot pain can be extremely painful and debilitating. If you have a foot pain, consult with Abeer M. Foteh, DPM from Greater Houston Foot Centers. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Causes

Foot pain is a very broad condition that could be caused by one or more ailments. The most common include:

• Bunions
• Hammertoes
• Plantar Fasciitis
• Bone Spurs
• Corns
• Tarsal Tunnel Syndrome
• Ingrown Toenails
• Arthritis (such as Gout, Rheumatoid, and Osteoarthritis)
• Flat Feet
• Injury (from stress fractures, broken toe, foot, ankle, Achilles tendon ruptures, and sprains)
• And more

Diagnosis

To figure out the cause of foot pain, podiatrists utilize several different methods. This can range from simple visual inspections and sensation tests to X-rays and MRI scans. Prior medical history, family medical history, and any recent physical traumatic events will all be taken into consideration for a proper diagnosis.

Treatment

Treatment depends upon the cause of the foot pain. Whether it is resting, staying off the foot, or having surgery; podiatrists have a number of treatment options available for foot pain.

If you have any questions, please feel free to contact our office located in Baytown, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Practicing yoga can help prevent aching feet by stretching, strengthening, and improving circulation in the lower extremities. Hero’s pose stretches the arches and ankles, relieving tension from prolonged standing or walking. Finger threading involves interlacing toes to increase flexibility and mobility in the toes and forefoot. Downward dog elongates the calves and plantar fascia, reducing strain on the heels and arches. The squat position strengthens the muscles supporting the arches and improves balance. Additionally, toe balance exercises focus on lifting and spreading toes to enhance stability and prevent cramping. A podiatrist can provide guidance on proper technique, recommend additional stretches, and assess foot structure to prevent pain. If you have foot pain, it is suggested that you consult a podiatrist who can guide you on relief tips, which may include additional yoga poses. 

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Abeer M. Foteh, DPM from Greater Houston Foot Centers. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions please contact our office located in Baytown, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Plantar fibromatosis is a condition where firm nodules develop within the plantar fascia on the bottom of the foot. Symptoms often include one or more slow growing lumps in the arch, tenderness with pressure, and discomfort when standing or walking. The area may look slightly raised or thickened, and the nodules can feel firm or rubbery under the skin. Pain may range from mild irritation to sharp soreness, especially in shoes. Causes are not always clear but may include genetics, repetitive foot stress, diabetes, or certain medications. A podiatrist can help from the start by performing a physical examination, reviewing medical history, and using imaging if needed to confirm diagnosis. Treatment options include custom orthotics, footwear modification, or injection therapy, with surgery reserved for severe cases. Early care helps manage symptoms and slow progression. It is suggested that you make an appointment with a podiatrist if you are having issues. 

A plantar fibroma may disrupt your daily activities. If you have any concerns, contact Abeer M. Foteh, DPM of Greater Houston Foot Centers. Our doctor can provide the care you need to keep you pain-free and on your feet.

Plantar Fibroma

A plantar fibroma is a fibrous knot in the arch of the foot. It is embedded in the plantar fascia which is a band of tissue that extends from the heel to the toes along the bottom of the foot. There can be multiple plantar fibromas in the feet at the same time. There are no known causes for this condition. If you have a plantar fibroma, there will be a bump in the arch of your foot that cannot be missed. Any associated pain is most often due to a shoe rubbing against the nodule. Non-surgical options, such as steroid injections, physical therapy, and orthotics should be tried first. Surgery is a last resort and is the only thing that will remove a plantar fibroma entirely. Consult with a podiatrist for a proper diagnosis and to determine the treatment regimen that is right for you.

What Causes a Plantar Fibroma?

While there are no specific causes identified, a plantar fibroma can possibly come from genetic predisposition or the formation of scar tissue that forms from healing the tears in the plantar fascia.

What Are the Symptoms of a Plantar Fibroma?

There will be a noticeable lump in the arch of the foot that may or may not cause pain. If pain is felt, it is typically because a shoe is rubbing up against the lump or when walking or standing barefoot.

Treatment and Prevention

A plantar fibroma will not disappear without treatment, but it can get smaller and be a non-issue. If pain persists, a podiatrist examines the foot and when the arch of the foot is pressed, pain can be felt down to the toes. An MRI or biopsy might be performed to help diagnose or evaluate the plantar fibroma. The following non-surgical options are generally enough to reduce the size and pain of these nodules:

• Steroid injections
• Orthotics
• Physical therapy to help apply anti-inflammatory creams on the bump 

Surgery is considered if the mass increases in size and the patient continues to feel pain after non-surgical methods are tried.

If you have any questions, please feel free to contact our office located in Baytown, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.