Next Step Foot & Ankle

📓✏️ BACK-TO-SCHOOL SHOE SHOPPING TIPS ✏️📓

👟 Shoes Should Fit 👟
Best fit is about a finger’s width from the end of the shoe to the tip of the big toe. Children’s feet can grow up to two sizes in six months, so account for growth when buying shoes. Don’t buy shoes too big, though. Oversized shoes can cause the foot to slide forward, putting excessive pressure on the toes. Tight shoes can cause blisters, corns and calluses, and ingrown nails, which can become infected. Signs of infection include: pain, redness or fluid draining from the nail area. If you notice any of these symptoms, call us right away.

🏃‍♀️ Shoes Wear Out 🏃‍♀️
Shoes lose their shock absorption over time, so inspect new and old shoes for proper cushioning and arch support. Worn-out shoes elevate the risk for heel pain, tendonitis and even ankle sprains and stress fractures. Replace any shoes with wear and tear around the edges of the sole and make sure the toe area (toe box) on your child’s shoes flexes easily and the shoe doesn’t bend in the middle of the sole.

👞 Children with Flat Feet 👞
Children with flat feet need shoes with a wide toe box, maximum arch support and shock absorption. The best shoes to buy are supportive sneakers or oxford, lace-up shoes that have enough depth for an orthotic insert, if necessary.

👣 If you have any questions or concerns about your child's feet, call us today for a consultation! All ages welcome 👣

🦸‍♂️ WEEKEND WARRIOR WARNING 🏋️‍♀️

🏀 Being physically active is an important ingredient for good health, but doing too much too soon (being a "weekend warrior") can wreak havoc on the foot and ankle, and cause painful overuse injuries. 🎾

🏃 SLOW AND STEADY WINS THE RACE🏃
Let your body adjust to increased activity. If you haven’t worked out or played sports in a while, slowly increase your level of activity rather than doing it aggressively to help strengthen your muscles and joints to prevent injuries. Use the 10 percent rule — increase your activity by only 10 percent each week.

🦵 OTHER FOOT & ANKLE CONDITIONS? 🦵
If you have anatomical issues, such as flatfeet or hammertoes, you may be more prone to overuse injuries. Have your feet checked out before starting any rigorous activity to find out ways to help fix these issues to prevent future injuries.

👂 LISTEN TO YOUR BODY 👂
All pain is not gain! If you feel discomfort that differs from how you normally feel after a workout, listen to your body and slow down and rest to allow time for your body to adjust and restore itself.

🤕 REMEMBER: if you do experience an injury while exercising or playing a sport, stop the activity, apply the RICE protocol (Rest, Ice, Compression, Elevation) and call us at 561-483-4448 for an appointment 👨‍⚕️

🏃‍♀ PREVENT FOOT & ANKLE RUNNING INJURIES 🏃‍♂️

Be on the lookout for these foot problems that can slow you down if not treated right away:

🦶 Heel Pain 🦶
The #1 most common complaint of foot pain is heel pain caused by inflammation of the ligament that holds up the arch, a condition known as plantar fasciitis.
At the first sign of heel pain:
- Wear sturdier shoes with arch supports
- Ice the foot and take anti-inflammatory medications

🦵 Achilles Tendon Pain 🦵
Tendonitis can occur in the Achilles tendon or other tendon areas of the foot and ankle and can serve as warning signs of overuse. Overzealous training can cause tendonitis, especially among beginners who try to do too much too soon.
At the first sign of tendon pain:
- Rest!
- Ice the foot and take anti-inflammatory medications

👣 Ball of the Foot Pain 👣
Pain in the area of the foot below the toes is often a neuroma (a pinched nerve between the toes) or inflammation of the joints where the toes meet the bones in your foot. It can cause pain, numbness and burning in the area for runners.
At the first sign of pain in the ball of the foot:
- Wear sturdier shoes with arch supports as overly flexible shoes are often the cause

❗️ Stress Fractures/Broken Bones ❗️
“It can’t be broken, I can walk on it!” Don’t believe this common myth among runners about broken bones in the foot. Stress fractures can occur in the foot and can be slow to show symptoms, such as swelling and pain.
At the first sign of a fracture:
- RICE – Rest, Ice, Compression, Elevation

If the pain continues with any of the above conditions, call Next Step Foot & Ankle at 561-483-4448 for an appointment today! 👨🏻‍⚕️

🏖 👣 KEEP YOUR FEET SAFE AT THE BEACH THIS SUMMER 👣 🏖

🌞 Don't forget your sunscreen 🌞
Feet get sunburned, too. The skin on your feet is highly susceptible to melanoma and other forms of skin cancer. Apply sunscreen on the tops and bottoms of your feet to protect your skin from the sun’s harmful rays.

🩹 Avoid cuts and scrapes 🩹
Wear shoes to protect your feet from puncture wounds and cuts caused by sea shells, broken glass and other sharp objects. Don’t go in the water if your skin gets cut—bacteria in oceans and lakes can cause infection.

🔥 Protect your feet from burns 🔥
Sand, sidewalks and paved surfaces get very hot in the summer sun. Wear shoes to protect your soles from getting burned, especially if you are living with diabetes.

If you develop any foot or ankle issues, please don't hesitate to call 561-483-4448 for an appointment today!