Foot pain: Avoid Overuse injury

The most important thing you can do to avoid injury and foot pain is to gradually work into your new activity. We recommend following a formula called the “Rule of 2”. This says that if you are starting a new walking or running program you should start with just than 10 minutes for your first session and increase by 2 minutes each session.

At any point if you have some pain or discomfort then decrease your time the next day to what you had done the previous day. Stay at that level for at least 2 pain free sessions. After that you can start increasing your session time by 2 minutes again.

Foot pain

Heel pain, plantar fasciitis

A common cause of heel pain is an inflammation of the band of fibrous connective tissue (fascia) running along the bottom (plantar) surface of the foot, from the heel to the ball of the foot. The inflammation is called plantar fasciitis. It is common among athletes who run and jump a lot, and also those who stand for prolonged periods. For example, teachers or factory workers may be more susceptible to this injury. The condition occurs when the plantar fascia is strained over time beyond its normal extension, causing the soft tissue fibers of the fascia to tear or stretch at points along its length, leading to inflammation, pain, and possibly the growth of a bone spur where the plantar fascia attaches to the heel bone. The inflammation may be aggravated by shoes that lack appropriate support, especially in the arch area; by walking barefoot; and by the chronic irritation that sometimes accompanies an athletic lifestyle.

Resting provides only temporary relief. When you resume walking, particularly after a night’s sleep, you may experience a sudden elongation of the fascia band, which stretches and pulls on the heel. As you walk, the heel pain may lessen or even disappear, but that may be just a false sense of relief. The pain often returns after prolonged rest or extensive walking.

COVID19 update

We are open and have same day appnt available!

The Foot and Leg specialty center is committed to your safety during this COVID19 pandemic, your health and well being is our number one priority.
– We have limited the number of patients scheduled each day to reduce exposure to our facility, along with minimizing wait times (almost zero wait time).
– We have patients sign in and have the option to wait in their cars and call them when it is their turn.
– We are screening all patients before entering our building, including phone interviews prior to appointments, checking temperature.
– We are following the six foot rule.
– We are following all of CDC’s recommendations as well as all staff wearing N95 masks and gloves.
– We are open and have same day appointments available.Call us at 727-842-9504 or click here to request an appointment

Foot Fact!

The average person takes 8,000 to 10,000 steps a day, which add up to 115,000 miles in a lifetime – more than 4 times the circumference of the globe. Also, the human foot & ankle is a strong, mechanical structure that contains 26 bones, 33 joints, and more than 100 muscles, tendons & ligaments. When they are out of alignment, so is the rest of your body.

Call us today for your foot, ankle, leg pain. 727-842-9504