Runners should include regular stretching in their routine to help prevent injuries and support muscle recovery. The best time to stretch is after a light warmup or following a run, when muscles are more receptive. Stretching improves blood flow, increases flexibility, reduces muscle pain, enhances overall performance, and helps lower physical stress. Key areas to focus on include the feet, ankles, and the Achilles tendon. A podiatrist can assess running form, address any biomechanical concerns, and recommend personalized stretching techniques or orthotics for improved support. If you have sustained a foot or ankle injury from running, it is suggested that you consult a podiatrist who can treat various foot conditions, and guide you on reaching your goals by staying pain-free.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact Joseph M. LaCava, DPM of Arkansas. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

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

Tarsal tunnel syndrome is a condition where the posterior tibial nerve is compressed as it travels through the tarsal tunnel on the inside of the ankle. This can lead to tingling, burning, numbness, or sharp pain in the foot and ankle. Causes include hindfoot deformities, diabetes, hypothyroidism, excess weight, and excessive use of alcohol or tobacco. These factors can increase pressure around the nerve or contribute to nerve damage. A podiatrist can diagnose the condition using physical exams and imaging, then recommend treatment such as bracing or custom orthotics. If you are experiencing persistent foot or ankle pain, it is suggested that you schedule an appointment with a podiatrist who can accurately diagnose and treat what may be going on.

Tarsal tunnel syndrome can be very uncomfortable to live with. If you are experiencing tarsal tunnel syndrome, contact Joseph M. LaCava, DPM of Arkansas. Our doctor can provide the care you need to keep you pain-free and on your feet.

Tarsal Tunnel Syndrome

Tarsal tunnel syndrome, which can also be called tibial nerve dysfunction, is an uncommon condition of misfiring peripheral nerves in the foot. The tibial nerve is the peripheral nerve in the leg responsible for sensation and movement of the foot and calf muscles. In tarsal tunnel syndrome, the tibial nerve is damaged, causing problems with movement and feeling in the foot of the affected leg.

Common Cause of Tarsal Tunnel Syndrome

• Involves pressure or an injury, direct pressure on the tibial nerve for an extended period of time, sometimes caused by other body structures close by or near the knee.
• Diseases that damage nerves, including diabetes, may cause tarsal tunnel syndrome.
• At times, tarsal tunnel syndrome can appear without an obvious cause in some cases.

The Effects of Tarsal Tunnel Syndrome

• Different sensations, an afflicted person may experience pain, tingling, burning or other unusual sensations in the foot of the affected leg.
• The foot muscles, toes and ankle become weaker, and curling your toes or flexing your foot can become difficult.
• If condition worsens, infections and ulcers may develop on the foot that is experiencing the syndrome.

A physical exam of the leg can help identify the presence of tarsal tunnel syndrome. Medical tests, such as a nerve biopsy, are also used to diagnose the condition. Patients may receive physical therapy and prescriptive medication. In extreme cases, some may require surgery.

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

When a child injures an ankle, it is often assumed to be a sprain, which occurs when the ligaments that stabilize the joint are stretched or torn, typically from a sudden twist, roll, or awkward landing. Most ankle sprains involve the foot turning inward, a motion called inversion, and may result from sports, running, or stepping on uneven ground. Symptoms like swelling, bruising, and difficulty bearing weight are common. However, similar symptoms can also indicate other issues, such as a growth plate injury or a fracture, which require different care. Because children’s bones are still developing, it is important not to overlook the possibility of a more serious condition. A podiatrist can assess the injury by examining the foot and ankle, testing movement, and ordering imaging, if needed, to confirm the diagnosis. Early evaluation helps prevent complications like chronic instability or improper healing. If you believe your child has sprained an ankle, it is suggested that you promptly schedule an appointment with a podiatrist for an exam and appropriate treatment.

Although ankle sprains are common, they aren’t always minor injuries. If you need your ankle injury looked at, contact Joseph M. LaCava, DPM from Arkansas. 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 Hot Springs, AR . We offer the newest diagnostic and treatment technologies for all your foot care needs.