Having strong and flexible feet is very important for every runner because the feet bear 2-3 times our body weight at the first point of contact with the ground while running. Strengthening the feet with the following exercises will help with flexibility, stability, and proper foot alignment. First, kneel on the floor, sit back on your heels and have your toes curled underneath you. Rock side to side on your toes to give them a good stretch, and then come up on all fours into a down-dog position and press your heels down. Repeat the cycle five times. Another good exercise is to stand with a ball under the base of the toes on one foot. Apply your weight to the ball, and then slowly curl your toes to grip the ball and then extend your toes straight. Do this ten times. You can then move the ball underneath the ball of the foot and curl the foot and toes around the ball and then extend straight. Repeat this ten times as well, and then switch to the other foot. You can also strengthen the toes and feet by standing with your feet hip length apart. Raise just your big toe on one foot and hold it there for two seconds while the other toes stay on the ground. Then, place the big toe down and raise the other toes, holding them there for two seconds. Be careful not to let the foot roll inward. Repeat this twenty times before switching feet. For additional foot exercises and advanced tips on keeping your feet healthy as a runner, contact a podiatrist.

Exercising your feet regularly with the proper foot wear is a great way to prevent injuries. If you have any concerns about your feet, contact Naim G. Shaheed, DPM of Ankle and Foot Centers of Georgia. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

Many common running injuries are caused by overuse and overtraining. When the back of the kneecap starts wearing out and starts causing pain in your knee, this is commonly referred to as runner’s knee. Runner’s knee is a decrease in strength in your quadriceps and can occur if you’re not wearing properly fitted or supporting shoes. To prevent runner’s knee, focusing on hip strengthening is a good idea, as well as strengthening your quads to keep the kneecaps aligned.

What Are Some Causes of Running Injuries?
- One cause of a common running injury is called iliotibial band syndrome.
- Plantar fasciitis is also another common injury.
- Stress fractures can occur from overtraining, lack of calcium, or even your running style.

Best Ways to Prevent Running Injuries
- Wear footwear that fits properly and suits your running needs.
- Running shoes are the only protective gear that runners have to safeguard them from injury.
- Make a training schedule. Adding strengthening exercises as well as regular stretching can help keep you strong and limber and can lessen the possibility of injuries.
- Stretching keeps muscles limber; this will help you gain better flexibility.

If you have any questions please feel free to contact one of our offices located in Lithonia/Stonecrest and Emory/Midtown, GA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Ankle sprains occur when one or more ligaments that support the ankle are overstretched or torn. This often happens during a sudden twisting of the ankle while walking or running, or due to a direct impact while playing sports. There are three types of ankle sprains. A lateral sprain is the most common type of ankle sprain, as the small lateral ligaments along the outside of the ankle are the most easily injured due to their size and lower strength and resilience relative to other ligaments in the ankle. Another type of sprain is a medial ankle sprain, which affects the ligaments along the inside of the ankle. A high ankle sprain is relatively rare and affects the ligaments located above the ankle joint and between the two leg bones. If you have sprained your ankle, it is strongly suggested that you seek medical care from a podiatrist. A podiatrist can determine the type and severity of your sprain and find the right treatments for you.

Ankle sprains are common but need immediate attention. If you need your feet checked, contact Naim G. Shaheed, DPM from Ankle and Foot Centers of Georgia. 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 take place when the ligaments in your ankle are torn or stretched beyond their limits. There are multiple ways that the ankle can become injured, including twisting or rolling over onto your ankle, putting undue stress on it, or causing trauma to the ankle itself.

What Are the Symptoms?

• Mild to moderate bruising
• Limited mobility
• Swelling
• Discoloration of the skin (depending on severity)

Preventing a Sprain

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

Treatment of a Sprain

Treatment of a sprain depends on the severity.  Many times, people are told to rest and remain off their feet completely, while others are given an air cast. If the sprain is very severe, surgery may be required.

If you have suffered an ankle sprain previously, you may want to consider additional support such as a brace and regular exercises to strengthen the ankle.

If you have any questions please feel free to contact one of our offices located in Lithonia/Stonecrest and Emory/Midtown, GA . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Cuboid syndrome, also called cuboid subluxation, occurs when the cuboid bone in the midfoot is displaced. This can happen when the tendons that support the cuboid are injured, usually because of repetitive overuse. The injured or torn tendons pull on the cuboid bone, moving it from its usual position. This produces symptoms such as pain on the outer side of the foot, tenderness, swelling, weakness, and difficulty walking. Cuboid syndrome often occurs following an ankle sprain, and frequently affects dancers, jumpers, sprinters, or anyone who regularly places a great deal of pressure on their feet. For more information about cuboid syndrome, please consult with a podiatrist. 

Cuboid syndrome, also known as cuboid subluxation, occurs when the joints and ligaments near the cuboid bone in the foot become torn. If you have cuboid syndrome, consult with Naim G. Shaheed, DPM from Ankle and Foot Centers of Georgia. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Cuboid syndrome is a common cause of lateral foot pain, which is pain on the outside of the foot. The condition may happen suddenly due to an ankle sprain, or it may develop slowly overtime from repetitive tension through the bone and surrounding structures.

Causes

The most common causes of cuboid syndrome include:

• Injury – The most common cause of this ailment is an ankle sprain.
• Repetitive Strain – Tension placed through the peroneus longus muscle from repetitive activities such as jumping and running may cause excessive traction on the bone causing it to sublux.
• Altered Foot Biomechanics – Most people suffering from cuboid subluxation have flat feet.

Symptoms

A common symptom of cuboid syndrome is pain along the outside of the foot which can be felt in the ankle and toes. This pain may create walking difficulties and may cause those with the condition to walk with a limp.

Diagnosis

Diagnosis of cuboid syndrome is often difficult, and it is often misdiagnosed. X-rays, MRIs and CT scans often fail to properly show the cuboid subluxation. Although there isn’t a specific test used to diagnose cuboid syndrome, your podiatrist will usually check if pain is felt while pressing firmly on the cuboid bone of your foot.

Treatment

Just as the range of causes varies widely, so do treatments. Some more common treatments are ice therapy, rest, exercise, taping, and orthotics.

If you have any questions, please feel free to contact one of our offices located in Lithonia/Stonecrest and Emory/Midtown, GA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Many children wear flip-flops, especially during the warm summer months. However, those flip-flops can impact their feet long after the end of summer vacation. Heel and arch pain are common complaints among children who wear flip-flops. The heel bone continues to grow even into the midteen years and requires adequate cushioning and support. Flip-flops provide no support to the heel, causing the growth plates in the heel bones to become inflamed, tender, and painful. Frequent flip-flop wearing also makes various foot and ankle problems, such as Achilles tendonitis, ankle sprains, broken toes, plantar warts, and athlete’s foot more likely. If your child complains of foot pain, it is suggested that you schedule them an appointment with a podiatrist. 

Flip-flops are not always the best choice of footwear. If you have any concerns about your feet or ankles, contact Naim G. Shaheed, DPM from Ankle and Foot Centers of Georgia. Our doctor will assist you with all of your foot and ankle needs.

Flip-Flops and Feet

When the weather starts warming up, people enjoy wearing flip-flops.  Flip-flops are comfortable, stylish, and easy to slip on and off; they're perfect for any summer beach goer.  However, these shoes can cause harm to the feet.

How Can Flip-Flops Affect Me Long-Term?

• Ankle problems
• Hip problems
• Lower back problems
• Pain in the balls of the feet
• Problems with foot arches
• Changes in the way you walk

Are There Injuries Associated with Flip-Flops?

Yes.  Since flip-flops are relatively weak and do not provide the same amount of support as sneakers, people who wear flip-flops regularly are more susceptible to injuries. On top of that, the open nature of the shoe makes your feet more prone to other problems, such as cuts and even infections.  Common injuries and ailments include:

• Sprained ankles
• Blisters
• Infections
• Cuts and Scrapes

I like Wearing Flip-Flops. Are There Safe Alternatives?

When buying flip-flops, try to find ones that have sturdy soles and that are made of high-quality materials that will support for your feet.  These flip-flops will cost more but will also last longer as a result.

If you have any questions please feel free to contact one of our offices located in Lithonia/Stonecrest and Emory/Midtown, GA .  We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Bunions are bony protrusions at the base of the big toe which have developed over time. Repeated pressure on the toe can gradually shift it out of position and tilt towards the other toes. Bunions are also referred to as Hallux abductovalgus, Hallux valgus, HAV, and HV. It is believed that genetics and wearing high heels or narrow-toed footwear can increase the risk of developing this condition. Other conditions that may also contribute to bunions forming include certain types of arthritis, flat feet, and rare genetic bone disorders. Painful bunions can be treated by a podiatrist in a variety of ways from padding and taping, to custom orthotics, night-time splints, icing and other therapies, and by switching to proper footwear. In the most severe cases, a podiatric surgeon can remove the bunion and restore the natural position and beauty of the toe.

If you are suffering from bunion pain, contact Naim G. Shaheed, DPM of Ankle and Foot Centers of Georgia. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is a Bunion?

Bunions are painful bony bumps that usually develop on the inside of the foot at the joint of the big toe. As the deformity increases over time, it may become painful to walk and wear shoes. Women are more likely to exacerbate existing bunions since they often wear tight, narrow shoes that shift their toes together. Bunion pain can be relieved by wearing wider shoes with enough room for the toes.

Causes

• Genetics – some people inherit feet that are more prone to bunion development
• Inflammatory Conditions - rheumatoid arthritis and polio may cause bunion development

Symptoms

• Redness and inflammation
• Pain and tenderness
• Callus or corns on the bump
• Restricted motion in the big toe

In order to diagnose your bunion, your podiatrist may ask about your medical history, symptoms, and general health. Your doctor might also order an x-ray to take a closer look at your feet. Nonsurgical treatment options include orthotics, padding, icing, changes in footwear, and medication. If nonsurgical treatments don’t alleviate your bunion pain, surgery may be necessary.

If you have any questions, please feel free to contact one of our offices located in Lithonia/Stonecrest and Emory/Midtown, GA . We offer the newest diagnostic and treatment technologies for all your foot care needs.