Plantar fasciitis can cause significant heel pain, often resulting from inflammation of the connective tissue along the bottom of the foot. Targeted foot stretches can help relieve discomfort and improve flexibility. Calf stretches and step stretches lengthen tight muscles and tendons, reducing strain on the heel. Doming exercises strengthen the arch, while toe spread and squeeze movements improve overall foot stability and control. Performing these stretches consistently can support healing and prevent further injury. A podiatrist can provide a thorough evaluation, recommend the most effective exercises, and offer additional treatments such as custom orthotics and supportive footwear advice to enhance recovery. If you have plantar fasciitis, it is suggested that you consult a podiatrist who can offer additional remedies and stretching techniques for relief.

Why Stretching Is Important for Your Feet

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Daniel Mendoza, DPM from Nashville Podiatry. 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 to determine 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 exercise, 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 to ice and rest the foot. It is advised that you then see a podiatrist for help.

If you have any questions please contact our office located in Hendersonville, TN . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

A bunion is a foot condition defined by a structural change at the joint where the big toe meets the foot. It appears as a bony prominence along the inside of the foot, often accompanied by swelling or redness. Bunions develop due to abnormal joint mechanics, inherited foot structure, or prolonged pressure from narrow footwear. Over time, the big toe may drift toward the smaller toes, altering normal foot function. Symptoms include joint pain, stiffness, tenderness, and difficulty walking comfortably. A podiatrist can properly diagnose the condition and determine its severity. Treatment may involve shoe recommendations, custom orthotics, joint support, and strategies to reduce inflammation and prevent progression. If you have developed a bunion, it is suggested that you consult a podiatrist who can offer effective management solutions.

If you are suffering from bunion pain, contact Daniel Mendoza, DPM of Nashville Podiatry. 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 our office located in Hendersonville, TN . We offer the newest diagnostic and treatment technologies for all your foot care needs.

There are numerous nerves that are located in each foot. Morton’s neuroma can occur when a nerve in the ball of the foot becomes swollen, and may gradually become inflamed. Common symptoms that many patients experience can include a sharp or burning pain that is often felt between the third and fourth toes. It can be caused by wearing shoes that do not have adequate room for the toes to move freely. It is beneficial to refrain from activities that put pressure on the toes, and the affected foot may feel better when it is massaged and frequently elevated. If you have this condition, it is strongly suggested that you schedule an appointment with a podiatrist who can properly diagnose and treat Morton’s neuroma.

Morton’s neuroma is a very uncomfortable condition to live with. If you think you have Morton’s neuroma, contact Daniel Mendoza, DPM of Nashville Podiatry. Our doctor will attend to all of your foot care needs and answer any of your related questions.  

Morton’s Neuroma

Morton's neuroma is a painful foot condition that commonly affects the areas between the second and third or third and fourth toe, although other areas of the foot are also susceptible. Morton’s neuroma is caused by an inflamed nerve in the foot that is being squeezed and aggravated by surrounding bones.

What Increases the Chances of Having Morton’s Neuroma?

• Ill-fitting high heels or shoes that add pressure to the toe or foot
• Jogging, running or any sport that involves constant impact to the foot
• Flat feet, bunions, and any other foot deformities

Morton’s neuroma is a very treatable condition. Orthotics and shoe inserts can often be used to alleviate the pain on the forefront of the feet. In more severe cases, corticosteroids can also be prescribed. In order to figure out the best treatment for your neuroma, it’s recommended to seek the care of a podiatrist who can diagnose your condition and provide different treatment options.

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

Ankle pain is discomfort that affects the joint connecting the foot and lower leg, an area that supports movement of the toes and calves while allowing stability during daily activities. Symptoms can include swelling, tenderness, changes in gait, deformity of the ankle, difficulty moving the ankle or toes, and an inability to bear weight. These issues may come from injury, arthritis, or structural problems. A podiatrist can evaluate the joint, provide a precise diagnosis, offer treatments that improve mobility, reduce pain, and prevent further injury. If you have ankle pain, it is suggested that you seek expert podiatric care to restore comfort and function, beginning your path to relief.

Ankle pain can have many different causes and the pain may potentially be serious. If you have ankle pain, consult with Daniel Mendoza, DPM from Nashville Podiatry. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Ankle pain is any condition that causes pain in the ankle. Due to the fact that the ankle consists of tendons, muscles, bones, and ligaments, ankle pain can come from a number of different conditions.

Causes

The most common causes of ankle pain include:

• Types of arthritis (rheumatoid, osteoarthritis, and gout)
• Ankle sprains
• Broken ankles
• Achilles tendinitis
• Achilles tendon rupture
• Stress fractures
• Tarsal tunnel syndrome
• Plantar fasciitis

Symptoms

Symptoms of ankle injury vary based upon the condition. Pain may include general pain and discomfort, swelling, aching, redness, bruising, burning or stabbing sensations, and/or loss of sensation.

Diagnosis

Due to the wide variety of potential causes of ankle pain, podiatrists will utilize a number of different methods to properly diagnose ankle pain. This can include asking for personal and family medical histories and of any recent injuries. Further diagnosis may include sensation tests, a physical examination, and potentially x-rays or other imaging tests.

Treatment

Just as the range of causes varies widely, so do treatments. Some more common treatments are rest, ice packs, keeping pressure off the foot, orthotics and braces, medication for inflammation and pain, and surgery.

If you have any questions please feel free to contact our office located in Hendersonville, TN . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Gout is a painful form of arthritis caused by a buildup of uric acid crystals in the joints, often affecting the big toe. It may develop due to genetics, a diet high in purines, dehydration, or certain medical conditions. A gout flare-up can make the affected joint appear red, swollen, and shiny, and it often feels intensely painful even with the light pressure of a bedsheet. Some individuals describe the sensation as burning or throbbing, and mobility can become difficult during an attack. An interesting fact is that gout has been documented for thousands of years and was once called the disease of kings due to its association with rich foods. A podiatrist can help by identifying the cause of your foot pain, assessing inflammation, and confirming gout through clinical evaluation or imaging. Treatment may include medication, footwear guidance, joint protection strategies, and long-term prevention education. If you experience sudden joint pain or suspect gout, it is suggested that you make an appointment with a podiatrist.

Gout is a foot condition that requires certain treatment and care. If you are seeking treatment, contact Daniel Mendoza, DPM from Nashville Podiatry. Our doctor will treat your foot and ankle needs.

What Is Gout?

Gout is a type of arthritis caused by a buildup of uric acid in the bloodstream. It often develops in the foot, especially the big toe area, although it can manifest in other parts of the body as well. Gout can make walking and standing very painful and is especially common in diabetics and the obese.

People typically get gout because of a poor diet. Genetic predisposition is also a factor. The children of parents who have had gout frequently have a chance of developing it themselves.

Gout can easily be identified by redness and inflammation of the big toe and the surrounding areas of the foot. Other symptoms include extreme fatigue, joint pain, and running high fevers. Sometimes corticosteroid drugs can be prescribed to treat gout, but the best way to combat this disease is to get more exercise and eat a better diet.

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