Musculoskeletal

Are there good ways to stretch your feet?

Expert Tips: Stretching Feet Safely & Effectively

Good day, Melanie. Thank you for the question. It's a short one with a long, fairly complex answer. I recommend two things, doing non-weight bearing stretching range of motion exercises before you get out of bed helps prepare the foot for weight-bearing stress, making figure of eights and so forth with your ankle in inversion, eversion, flexion, and extension makes a lot of sense. On the ground, I recommend a range of motion for the metatarsophalangeal joints, the knuckles of your feet by curling your toes under the foot and then conversely going up slowly onto the ball of your feet, heels off the ground. Doing this slowly and then gradually bringing the heel back down to the ground helps in many ways to strengthen and stretch the posterior muscles of the calf, recognize there are two of these, but also gives a necessary range of motion stress to the ball of the foot. Naturally, we all become a little bit stiffer as we get older. Exercise in fact manifests through strengthening and shortening of the muscle. It actually inhibits elongation. So stretching becomes very important. I would also point out some tissues need to be stretched and stressed. Others are not so, shall I use the word, happy to be stretched. Fascia is one structure like that. The plantar fascia on the bottom of the foot is dense, non-contractile, and relatively inelastic, and in most cases should not be stressed unless there are specific clinical reasons. Ligaments, a step up from that, can be stretched a little bit to a certain tolerance. And finally, tendons and muscles enjoy much more leeway and range of motion for stretching. It can be done safely. Never stretch with pain or to the point of pain. I hope this helps to answer your query. Thank you.

Doing non-weight bearing stretching range of motion exercises before you get out of bed and doing a range of motion for the metatarsophalangeal joints helps to strengthen and stretch the muscles in the foot. Fascia, ligaments, tendons and muscles can all be stretched safely but never with pain or to the point of pain.

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There are effective ways to stretch your feet. Before getting out of bed, you can do non-weight bearing stretching range of motion exercises. This involves making figure-eight motions with your ankle in inversion, eversion, flexion, and extension. It helps prepare the foot for weight-bearing stress.

On the ground, you can perform range of motion exercises for the metatarsophalangeal joints (the knuckles of your feet). Curl your toes under the foot and then slowly rise onto the balls of your feet, lifting your heels off the ground. This exercise helps strengthen and stretch the posterior muscles of the calf while providing necessary stress to the ball of the foot.

It's important to note that as we age, our muscles tend to become stiffer and exercise can lead to muscle strengthening and shortening, inhibiting elongation. This makes stretching even more important. However, it's crucial to understand that different tissues have different stretching capabilities. Fascia, specifically the plantar fascia on the bottom of the foot, is dense and relatively inelastic. It should generally not be stressed unless there are specific clinical reasons. Ligaments can tolerate some stretching within their tolerance, while tendons and muscles have more leeway for stretching.

Remember to never stretch to the point of pain. Stretching should be done safely and within your comfort zone.

Can you increase your body's fast twitch muscles, or is it genetic?

Can you change your muscle fibers? Genetics vs. exercise

Good day, very interesting question fast and slow twitch muscle fibers. The data appears to show that we are engineered towards one or the other different muscle groups will have different percentages of slow versus Fast. Which interestingly poultry give us a little bit of insight into this and look at the difference between dark meat and white meat in a Key for example or even a chicken, the white fibers, the white meat tend to be fast which the dark, the darker meat. Dark fibers tend to be more slow twitch. So you look at birds like ducks and geese who tend to fly long distances and they don't do it particularly quickly. Their muscle components are Actually all dark meat, so, so that is one genetic reason to think that you can't undo, what, what you've been given. On the other hand, I think it's also fairly clear that that you can induce activity of short versus long or slow twitch fibers. And I think, particularly in young adolescent teen and younger adults, it is certainly possible. To induce the activation of and the percentage of fast twitch fibers. You know, to a point we're always going to be constrained by our genetics. So I hope that helps and good day.

It appears that our muscle fibers are genetically predetermined with fast-twitch muscle fibers tending to be found in white meat, and slow-twitch muscle fibers in dark meat. However, it is also possible to induce the activation of either type, particularly in young adults.

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The question of whether you can increase your body's fast twitch muscles or if it is purely genetic is quite interesting. Research suggests that our bodies are naturally inclined towards having a certain proportion of slow and fast twitch muscle fibers. Different muscle groups may have varying percentages of these fiber types.

To gain some insight into this, we can look at the difference between dark meat and white meat in poultry, such as chicken or turkey. White meat tends to consist of fast twitch fibers, while dark meat contains more slow twitch fibers. This can be observed in birds like ducks and geese, which have all dark meat and rely on sustained, long-distance flights rather than quick bursts of speed.

This genetic aspect suggests that we may be limited by our natural predisposition. However, it is also evident that we can influence the activation and percentage of fast twitch fibers through physical activity. This is particularly true for young individuals, including adolescents and younger adults.

While we can induce the activation of fast twitch fibers to some extent, our genetic makeup will always play a role in determining our muscle fiber composition.

What are some good ways to strengthen your feet?

Strengthen Your Feet: The Most Effective Way

Hi, Melanie. Again, another good question and I see we've already generated one response, so make my response, relatively short and, and pointed. And that is that the most effective way to strengthen. Your feet is to use them, is to use them on a variety of surfaces in a variety of shoe types and over a variety of terrains and speed. All right. Naturally, all tissues will adapt to stress and strain, keeping your, your, your fitness regimen oriented always in One Direction that one speed with one pair of shoes over one, terrain is never a good idea. Strengthening your feet, your legs, enhancing your balance and manger motion is best done over as wide, a range of conditions as you can find. Right foot, strengthening occurs as you use it, naturally. There are those athletes and performers Among Us dancers, ballet, dancers in particular, and gymnast, who develop extraordinary in foot strength. This is r.l. rather difficult for normal human beings, but it certainly can be pursued Doing weight-bearing exercises gripping. The ground gripping pencils, going on your toes, doing range of motion exercises like that can be very good adjuncts. But again, as I said, my best recommendation is use the feet over as many wide and varied conditions as you can find. Thank you.

The most effective way to strengthen your feet is to use them on a variety of different surfaces in different shoe types and over different terrains and at different speeds. Exercises like weight-bearing exercises, gripping the ground, going on your toes and doing range of motion exercises can also help to strengthen your feet.

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The most effective way to strengthen your feet is to use them. Engage in activities that involve different surfaces, shoe types, terrains, and speeds. All tissues in your feet will adapt to stress and strain, so it's important to vary your fitness regimen. Avoid sticking to one direction, one speed, and one pair of shoes all the time.

Strengthening your feet, legs, balance, and range of motion is best achieved by exposing them to a wide range of conditions. Some athletes and performers, like ballet dancers and gymnasts, develop exceptional foot strength through their specific training. For regular individuals, weight-bearing exercises, gripping the ground, gripping pencils, and going on your toes can be helpful adjuncts.

However, my main recommendation is to use your feet in as many diverse conditions as possible. This will naturally strengthen them over time. Thank you.

What could be the problem when there is pain on the top side of the foot?

Unraveling the Mystery of Pain on the Top of the Foot

Good day regarding pain on the top of the foot, lot of room for discussion here. I'm not quite sure if you're referring to top of the arch, the metatarsal region or the toes. So I'm just going to try to wing it. You're a little bit paint on the top of the foot near the arch is rather rare often related to compression. Of the tendons on the top of the foot by laces that are too tight. You can aggravate this problem by a lot of downhill running. For example, when the extensor tendons are overworking and they're compressed against the bone, on the top of the foot, by the laces of the shoe, apart from that, this problem needs to be investigated to rule out stress fracture of the metatarsals. Arthritis of the joints of the mid-foot, there are even occasionally issues where you get a ganglion, a benign, soft-tissue fluid filled out, capturing from a tendon or joint. This is usually on the top of the foot. Usually over to the lateral side, the outside. So the answer depends on where you're looking at. And in any case, I do it, Buys it if you have this problem and it is somewhat chronic resistant to changes in training and shoes that you you seek professional guidance. Thanks.

Pain on the top of the foot is rare but can be caused by tight laces or downhill running causing overworking of the extensor tendons, or it could be related to a stress fracture, arthritis, or a ganglion. If the pain is chronic and resistant to changes in training and shoes, seek professional guidance.

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When experiencing pain on the top side of the foot, it's important to clarify the specific area of discomfort. If the pain is near the arch, it is rare and often related to tendon compression caused by tight laces. This can be aggravated by downhill running, which overworks the extensor tendons and compresses them against the bone on the top of the foot.

However, it is crucial to investigate further to rule out other potential issues. This includes stress fractures of the metatarsals or arthritis in the mid-foot joints. Occasionally, a benign fluid-filled sac called a ganglion can form on the top of the foot, usually on the lateral side.

To accurately address the problem, it is recommended to seek professional guidance, especially if the pain is chronic and resistant to changes in training or footwear.

In summary, the specific cause of pain on the top side of the foot can vary depending on the location, and it is important to consult a professional for proper diagnosis and treatment.

When and how should someone ween off custom orthotics?  They fixed some problems but I have nagging pains every so often.

When and how to wean off orthotics: Assessing if they're still necessary based on injury history and goals.

Good day dr. Bob here, I see a couple of answers. They're already shown up on the on the app to this question but it's a good question and so I wanted to weigh in. There's really one question that you have to ask When considering do you, no longer need the Orthotics that have been a benefit to you? And that question is, why did you get them in the first place? Why did they work? I guess that's two questions. The point I'm trying to make is that many times musculoskeletal injury occurs for reasons that have to do with behavior it. Intense, intense training programs that people initiate and conduct a new pair of shoes, something different occupationally perhaps. And in those cases If an orthotic is proved valuable. Once those conditions are no longer present, then what's the purpose of an orthotic on the other hand? When an orthotic is prescribed for a fixed. Functional. Or Anatomic. Now, the alignment condition a relationship, that's not likely to change over time and may represent a long-term vulnerability. Therefore reason to continue with the Orthotics. So, if you're doing well, without them fine, but it's worth considering how you got them in the first place. What is your overall injury history? And what are your goals Orthotics? Can be used preventatively, as well as to remediate a condition. Hope that helps thanks.

When considering whether or not you no longer need orthotics, it is important to consider why you got them in the first place. If they were prescribed for a fixed functional or anatomic alignment condition or relationship, then it may be in your best interest to continue using them. However, if the orthotics were prescribed due to an intense training program or new pair of shoes, then it may be appropriate to stop using them once those conditions are no longer present.

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When deciding when and how to wean off custom orthotics, there is one important question to ask: Why did you get them in the first place and why did they work? This can help determine if you still need them.

If the orthotics were initially prescribed due to musculoskeletal injury caused by specific behaviors or conditions that are no longer present, such as intense training programs or occupational factors, then it may be appropriate to consider discontinuing their use.

However, if the orthotics were prescribed to address a fixed alignment or anatomical condition that is unlikely to change over time and represents a long-term vulnerability, it may be necessary to continue using them.

Consider your overall injury history and goals. Orthotics can be used both preventatively and to address existing conditions. If you are doing well without them, that's great, but it's important to reflect on the reasons you initially needed them and assess if they are still necessary.

It's always best to consult with a healthcare professional, such as a podiatrist or orthopedic specialist, who can provide personalized advice based on your specific situation.

Why do I only get shin splints on one leg?

Unraveling the Mystery of One-Sided Shin Splints

Good day. Asymmetry always interests me. And in your question, I assume you're talking about the medial shin splints or posterior tibial, tendon or medial tibial, stress syndrome types of symptoms as opposed to anterior tibial issues. It's not uncommon. Where one side is repeatedly affected and this I mean, do too many things, including limb length discrepancy. You might expect that to be more frequent on the long side. For example, you might find this, if there is a consistent terrain variation, which causes the foot to pronate and therefore the tibia to internally, rotate more rapidly Lie on that side. Finally, I've never found feet to be precisely symmetrical, and it is possible that the symptomatic. Limb has a variation within the subtalar joint. When the forefoot some Anatomy that influences, stability, simply may not be symmetrical for you from right to Left. I hope this helps have a look around at your shoes and training patterns. The terrain, limb length. While it's fairly easy to get a ballpark assessment. Often requires if you really want to get detailed, ask anagram. But you can get a pretty good idea if you just have someone Undo a standard, anterior superior, iliac spine assessment or my laying down. You can evaluate one limb versus another many ways to do that. That would be my most likely proposal to you for your symptoms. So thank you. Good day.

Asymmetry in shin splints or posterior tibial tendon/medial tibial stress syndrome is not uncommon and can be caused by limb length discrepancy, terrain variation, or asymmetries in the foot's anatomy. To investigate further, one should look at their shoes and training patterns, as well as get a more detailed assessment from an expert.

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In your question about experiencing shin splints on only one leg, it's interesting to consider asymmetry. Specifically, I assume you're referring to medial shin splints or posterior tibial tendon or medial tibial stress syndrome symptoms, rather than anterior tibial issues.

It is not uncommon for one side to be consistently affected. This can be influenced by various factors, such as limb length discrepancy. In cases where there is a consistent variation in terrain, causing the foot to pronate and the tibia to internally rotate more rapidly, the affected side may experience more strain.

Additionally, feet are typically not perfectly symmetrical, and it's possible that the symptomatic limb has a variation within the subtalar joint or other anatomical differences that affect stability. This lack of symmetry between the right and left foot could contribute to the imbalance.

To gain a better understanding of your specific situation, I recommend examining your shoes, training patterns, terrain, and limb length. While a rough assessment can be made by comparing one limb to another, a more detailed evaluation may require the assistance of a professional, such as a physical therapist or an orthopedic specialist.

Considering these factors can provide insights into why you may be experiencing shin splints on only one leg. I hope this information helps, and I wish you a good day.

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Bob Eckles is a podiatrist who started his career in California in 1984. He moved to New Zealand and worked as a surgeon in the state penal system, before returning to New York in 1997. He joined the faculty of the New York College of Podiatric Medicine, became Associate Dean and Director of the 3-year post-graduate foot and ankle surgery residency program, and a board member of the National Board of Podiatric Medical Examiners and Chair of the New York State Education Department Podiatrists Board. Today, Eckles works to advance the cause and science of foot and leg mechanics. He believes foot and leg mechanics is a unique expertise that should inform foot surgery, wound care and sports medicine.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Robert Eckles