Regular foot stretches help improve flexibility and strength, benefiting overall movement and stability. Stretching the toes, arches, and ankles enhances mobility by increasing the range of motion in the foot and preventing stiffness. Strengthening exercises support the muscles and tendons, reducing the risk of injuries such as sprains and strains. These stretches also contribute to enhanced performance in activities that require balance and coordination, including dance, sports, and daily movement. Proper foot flexibility supports better posture by aligning the lower body and reducing strain on the knees and hips. Gentle stretches, such as toe extensions, arch lifts, and ankle rotations, promote circulation and relieve tension. If you have foot pain, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you further on effective foot stretches 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 Sarah Urton, DPM from Kitsilano Foot and Ankle Clinic. 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 feel free to contact our office located in Vancouver, BC . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Diabetic peripheral neuropathy is a condition caused by prolonged high blood sugar levels that damage the nerves, especially those in the feet, toes, and ankles. Many people first notice numbness, tingling, or burning sensations, which can become more intense at night. Some patients may feel sudden, sharp pains or an electric shock-like sensation in their feet. As diabetic peripheral neuropathy progresses, loss of balance and coordination may also occur due to weakened ankle muscles and decreased sensation. This can lead to an unstable gait that increases the risk of falls. Changes in foot structure, such as hammertoes, may develop as nerve damage affects muscle function. One significant concern is the inability to feel cuts, blisters, or pressure points, which can result in unnoticed wounds that may become infected. A podiatrist can evaluate nerve function, provide foot care strategies, and recommend treatment to help prevent complications like foot ulcers and deformities. If your feet and toes feel numb, it is suggested that you schedule an appointment with a podiatrist to find out if peripheral neuropathy is causing the problem.

Neuropathy

Neuropathy can be a potentially serious condition, especially if it is left undiagnosed. If you have any concerns that you may be experiencing nerve loss in your feet, consult with Sarah Urton, DPM from Kitsilano Foot and Ankle Clinic. Our doctor will assess your condition and provide you with quality foot and ankle treatment for neuropathy.

What Is Neuropathy?

Neuropathy is a condition that leads to damage to the nerves in the body. Peripheral neuropathy, or neuropathy that affects your peripheral nervous system, usually occurs in the feet. Neuropathy can be triggered by a number of different causes. Such causes include diabetes, infections, cancers, disorders, and toxic substances.

Symptoms of Neuropathy Include:

• Numbness
• Sensation loss
• Prickling and tingling sensations
• Throbbing, freezing, burning pains
• Muscle weakness

Those with diabetes are at serious risk due to being unable to feel an ulcer on their feet. Diabetics usually also suffer from poor blood circulation. This can lead to the wound not healing, infections occurring, and the limb may have to be amputated.

Treatment

To treat neuropathy in the foot, podiatrists will first diagnose the cause of the neuropathy. Figuring out the underlying cause of the neuropathy will allow the podiatrist to prescribe the best treatment, whether it be caused by diabetes, toxic substance exposure, infection, etc. If the nerve has not died, then it’s possible that sensation may be able to return to the foot.

Pain medication may be issued for pain. Electrical nerve stimulation can be used to stimulate nerves. If the neuropathy is caused from pressure on the nerves, then surgery may be necessary.

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

Gout is a type of arthritis caused by a buildup of uric acid crystals in the joints, often affecting the big toe. It is more common in men and people with high levels of uric acid in their blood, which can result from poor diet, obesity, or certain medical conditions like kidney disease. Gout attacks are sudden and intense, often described as sharp, throbbing pain that can feel like the affected joint is on fire. The area becomes swollen, red, and tender to the touch, making it difficult to move the foot or walk. These flare-ups can last for days or weeks if not treated. To manage gout, lifestyle changes such as reducing alcohol and eating purine-rich foods like red meat are key. Anti-inflammatory medications and uric acid-lowering drugs can help relieve pain and prevent future attacks. A podiatrist can provide customized care, offer medication management, and suggest foot-friendly changes to alleviate pressure on the affected joint. If you are experiencing gout symptoms, it is suggested that you schedule an appointment with a podiatrist for effective treatment.

Gout is a painful condition that can be treated. If you are seeking treatment, contact Sarah Urton, DPM from Kitsilano Foot and Ankle Clinic. Our doctor will treat your foot and ankle needs.

What Is Gout?

Gout is a form of arthritis that is characterized by sudden, severe attacks of pain, redness, and tenderness in the joints. The condition usually affects the joint at the base of the big toe. A gout attack can occur at any random time, such as the middle of the night while you are asleep.

Symptoms

• Intense Joint Pain - Usually around the large joint of your big toe, and it most severe within the first four to twelve hours
• Lingering Discomfort - Joint discomfort may last from a few days to a few weeks
• Inflammation and Redness -Affected joints may become swollen, tender, warm and red
• Limited Range of Motion - May experience a decrease in joint mobility

Risk Factors

• Genetics - If family members have gout, you’re more likely to have it
• Medications - Diuretic medications can raise uric acid levels
• Gender/Age - Gout is more common in men until the age of 60. It is believed that estrogen protects women until that point
• Diet - Eating red meat and shellfish increases your risk
• Alcohol - Having more than two alcoholic drinks per day increases your risk
• Obesity - Obese people are at a higher risk for gout

Prior to visiting your podiatrist to receive treatment for gout, there are a few things you should do beforehand. If you have gout you should write down your symptoms--including when they started and how often you experience them, important medical information you may have, and any questions you may have. Writing down these three things will help your podiatrist in assessing your specific situation so that he or she may provide the best route of treatment for you.

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