Preventing ankle injuries in volleyball begins with consistent stretching. The ankle alphabet involves tracing letters with your toes to improve flexibility and mobility. Ankle rolls loosen the joint by gently rotating the foot in circles. Ankle dorsiflexion, or pulling the toes toward the shin, increases range of motion and reduces stiffness. Ankle inversion, turning the sole of the foot inward, strengthens supporting muscles and ligaments. These stretches can help stabilize the ankle during quick directional changes common in volleyball. A podiatrist can assess ankle mechanics, provide personalized strengthening routines, and create custom orthotics. If you have sustained a foot or ankle injury from playing volleyball, it is suggested that you consult a podiatrist who can treat various foot and ankle injuries. 

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Susan Yeager, DPM from Yeager Foot and Ankle 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 our office located in Redding, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

An ankle sprain occurs when the ligaments that support the ankle stretch or tear, usually due to sudden twisting or rolling of the foot. Inversion sprains happen when the foot rolls inward, affecting the outer ligaments, while eversion sprains involve the foot rolling outward, impacting the inner ligaments. Common causes include sports injuries, uneven surfaces, or missteps. Symptoms include pain, swelling, bruising, and limited mobility. Among the risk factors are poor footwear, weak ankle muscles, and previous sprains. A podiatrist can assess the severity of the sprain, provide imaging, if needed, and develop a treatment plan that may include rest, bracing, or specific stretches and exercises. If you experience ankle pain or instability, it is suggested that you consult a podiatrist for expert care and recovery guidance.

Although ankle sprains are common, they aren’t always minor injuries. If you need your ankle injury looked at, contact Susan Yeager, DPM from Yeager Foot and Ankle Center. 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 Redding, CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Diabetic foot ulcers are open wounds or sores that typically develop on the bottom of the foot in diabetics. They are caused by a combination of poor circulation, nerve damage, and repetitive pressure or injury to the foot. Risk factors include long-term diabetes, smoking, poorly controlled blood sugar, and improper footwear. Symptoms may include redness, swelling, drainage, or a foul odor. These ulcers can become infected and lead to serious complications. A podiatrist plays a key role in managing diabetic foot ulcers by providing wound care, pressure relief, and guidance on foot hygiene. If you have diabetes, it is strongly suggested that regular visits to a podiatrist are part of a routine plan that can help you to manage existing foot ulcers.

Wound care is an important part in dealing with diabetes. If you have diabetes and a foot wound or would like more information about wound care for diabetics, consult with Susan Yeager, DPM from Yeager Foot and Ankle Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

What Is Wound Care?

Wound care is the practice of taking proper care of a wound. This can range from the smallest to the largest of wounds. While everyone can benefit from proper wound care, it is much more important for diabetics. Diabetics often suffer from poor blood circulation which causes wounds to heal much slower than they would in a non-diabetic. 

What Is the Importance of Wound Care?

While it may not seem apparent with small ulcers on the foot, for diabetics, any size ulcer can become infected. Diabetics often also suffer from neuropathy, or nerve loss. This means they might not even feel when they have an ulcer on their foot. If the wound becomes severely infected, amputation may be necessary. Therefore, it is of the upmost importance to properly care for any and all foot wounds.

How to Care for Wounds

The best way to care for foot wounds is to prevent them. For diabetics, this means daily inspections of the feet for any signs of abnormalities or ulcers. It is also recommended to see a podiatrist several times a year for a foot inspection. If you do have an ulcer, run the wound under water to clear dirt from the wound; then apply antibiotic ointment to the wound and cover with a bandage. Bandages should be changed daily and keeping pressure off the wound is smart. It is advised to see a podiatrist, who can keep an eye on it.

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

Corns are thickened areas of skin that develop in response to repeated pressure or friction, often from wearing ill-fitting shoes or abnormal walking patterns. They typically form on the tops and sides of toes or on the soles of the feet. Common causes include wearing tight footwear, high heels, or walking without proper support. There are different types of corns, including hard corns, soft corns found between the toes, and seed corns which appear on the bottom of the foot. While small corns may not cause pain, larger ones can become uncomfortable or lead to further irritation. A podiatrist can identify the cause, safely remove corns, and recommend footwear or custom orthotics to relieve pressure and prevent recurrence. If you have developed a corn, it is suggested that you confer with a podiatrist who can offer effective relief and treatment solutions.

Corns can make walking very painful and should be treated immediately. If you have questions regarding your feet and ankles, contact Susan Yeager, DPM of Yeager Foot and Ankle Center. Our doctor will treat your foot and ankle needs.

Corns: What Are They? And How Do You Get Rid of Them?
Corns are thickened areas on the skin that can become painful. They are caused by excessive pressure and friction on the skin. Corns press into the deeper layers of the skin and are usually round in shape.

Ways to Prevent Corns
There are many ways to get rid of painful corns such as:

• Wearing properly fitting shoes that have been measured by a professional
• Wearing shoes that are not sharply pointed or have high heels
• Wearing only shoes that offer support

Treating Corns

Although most corns slowly disappear when the friction or pressure stops, this isn’t always the case. Consult with your podiatrist to determine the best treatment option for your case of corns.

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