Managing arch pain can be a hindrance to your daily activities, but specific types of exercises can help to alleviate this discomfort and strengthen the arches of your feet. One effective exercise is the arch stretch. This can help foot conditions such as plantar fasciitis Simply sit on the floor and place a tennis ball under the arch of your foot. Roll the ball gently, allowing it to massage the arch area. Another helpful foot stretch is toe tapping. While seated, lift your foot off the ground and tap your toes on the floor, starting slowly and gradually increasing the speed. Towel curls are excellent for strengthening the muscles of the arch. These are done by sitting on a chair with your foot on a towel placed on the floor, and scrunching the towel using your toes. Regularly performing these exercises can relieve arch pain and contribute to stronger, more resilient feet. If you would like additional foot stretches to perform for relieving arch pain, it is suggested that you consult a podiatrist.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Milos Tomich, DPM from Dr. Tomich Foot & Ankle Health Center. 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 feel free to contact one of our offices located in Milwaukee and Wauwatosa, WI . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Bunions are bony bumps that form at the base of the big toe and are a common foot condition that can cause pain and discomfort. Bunions typically develop due to a combination of factors. Genetics plays a role, and if bunions run in your family, you may be more susceptible. Wearing ill-fitting shoes, especially those with narrow toe boxes or high heels, can exacerbate the condition. Overpronation, when the foot rolls inward excessively, and certain medical conditions, such as arthritis, can contribute to bunion formation. Symptoms of bunions often include pain, swelling, and redness at the base of the big toe. The big toe may also lean toward the other toes or overlap them. Corns and calluses can develop where the big toe rubs against the adjacent toes. Treatment options for bunions consist of lifestyle changes, including wearing wider and more comfortable shoes, custom orthotics or bunion pads. In more severe cases, surgical intervention may be necessary to realign the toe joint. By understanding bunions and seeking appropriate care from a podiatrist, individuals can effectively manage their symptoms and maintain foot health. If you have developed a bunion, it is strongly suggested that you consult with this type of doctor who can help you to manage this condition.

If you are suffering from bunion pain, contact Milos Tomich, DPM of Dr. Tomich Foot & Ankle Health Center. 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 Milwaukee and Wauwatosa, WI . We offer the newest diagnostic and treatment technologies for all your foot care needs.

When it comes to working long hours, whether at a desk or on your feet, wearing compression socks has become increasingly recognized as a proactive health measure. Prolonged sitting can reduce blood flow to the legs, potentially leading to blood clots. Standing for extended periods places extra strain on the circulatory system and can cause fatigue and soreness. Jobs requiring extended standing, such as nurses, retail workers, flight attendants, and restaurant staff, benefit from the all-day support provided by compression socks. Similarly, office workers, administrative staff, and those in sedentary roles can protect their legs by wearing compression socks to alleviate fatigue and prevent swelling. The therapeutic pressure of compression socks can promote better circulation, reducing achiness and energizing the legs. If you work in an occupation that requires you to stand or sit for prolonged periods, it is suggested that you make an appointment with a podiatrist to discuss relief methods and other ways to promote circulation in your feet and legs, such as wearing compression socks.

While working on the feet, it is important to take the proper care of them. For more information about working on your feet, contact Milos Tomich, DPM from Dr. Tomich Foot & Ankle Health Center. Our doctor will treat your foot and ankle needs.

Working on Your Feet

Standing on your feet for long periods of time can cause stress and pain in your feet. Your whole body may experience change in terms of posture, back pain, bunions, callouses and or plantar warts. There are ways to avoid these conditions with proper foot care, smart choices and correct posture.

Positive Changes

Negative heeled shoe – Choosing this shoe type places the heel slightly lower than the ball of the foot. These are great for overall foot health. Find shoes that fit you correctly.

Go barefoot – Our feet were not designed to be enclosed for all hours of the day. Try to periodically expose your feet to air.

Eliminate Pain

Foot Exercises – Performing simple exercises, incorporating yoga and doing stretches are beneficial. This will allow increased blood flow to the area and muscles of the foot.

Achilles tendon – Stretching the foot out flat on the floor will relax the calf muscles and tendon. These exercises can be performed almost anywhere. Make sure you add these exercises to your daily regimen. 

With a little bit of this information and knowing more about foot health, you will notice changes. Foot stretches and proper footwear will help with pain and prevent further issues.

If you have any questions please feel free to contact one of our offices located in Milwaukee and Wauwatosa, WI . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Flat feet, also known as fallen arches, can be a source of persistent discomfort and pain for many individuals. This common condition occurs when the arches of the feet collapse, causing the entire sole to make contact with the ground. Understanding the root causes of flat feet pain is the first step toward finding effective solutions. One primary cause of flat feet pain is genetics. If you have a family history of flat feet, you are more likely to develop them. Additionally, injuries or overuse can contribute to the development of flat feet over time. Obesity and pregnancy can also put excess strain on the arches, exacerbating the condition. The good news is that flat feet pain can often be managed and relieved. Wearing footwear with proper arch support can significantly reduce discomfort. Stretching and strengthening exercises may help improve foot and leg muscle function, offering relief from pain associated with flat feet. In more severe cases, medical intervention or surgery may be considered. If you have flat feet, it is suggested that you consult a podiatrist who may prescribe custom orthotic inserts, which can provide tailored support.

Flatfoot is a condition many people suffer from. If you have flat feet, contact Milos Tomich, DPM from Dr. Tomich Foot & Ankle Health Center. Our doctor will treat your foot and ankle needs.

What Are Flat Feet?

Flatfoot is a condition in which the arch of the foot is depressed and the sole of the foot is almost completely in contact with the ground. About 20-30% of the population generally has flat feet because their arches never formed during growth.

Conditions & Problems:

Having flat feet makes it difficult to run or walk because of the stress placed on the ankles.

Alignment – The general alignment of your legs can be disrupted, because the ankles move inward which can cause major discomfort.

Knees – If you have complications with your knees, flat feet can be a contributor to arthritis in that area.  

Symptoms

• Pain around the heel or arch area
• Trouble standing on the tip toe
• Swelling around the inside of the ankle
• Flat look to one or both feet
• Having your shoes feel uneven when worn

Treatment

If you are experiencing pain and stress on the foot you may weaken the posterior tibial tendon, which runs around the inside of the ankle. 

If you have any questions please feel free to contact one of our offices located in Milwaukee and Wauwatosa, WI . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.