Items filtered by date: December 2015

Tuesday, 15 December 2015 08:46


A bunion is an enlargement of the base joint of the toe that connects to the foot, often formed from a bony growth or a patch of swollen tissues. It is caused by the inward shifting of the bones in the big toe, toward the other toes of the foot. This shift can cause a serious amount of pain and discomfort. The area around the big toe can become inflamed, red, and painful.

Bunions are most commonly formed in people who are already genetically predisposed to them or other kinds of bone displacements. Existing bunions can be worsened by wearing improperly fitting shoes. Trying to cram your feet into high heels or running or walking in a way that causes too much stress on the feet can exacerbate bunion development. High heels not only push the big toe inward, but shift one's body weight and center of gravity towards the edge of the feet and toes, expediting bone displacement.

A podiatrist knowledgeable in foot structure and biomechanics will be able to quickly diagnose bunions. Bunions must be distinguished from gout or arthritic conditions, so blood tests may be necessary. The podiatrist may order a radiological exam to provide an image of the bone structure. If the x-ray demonstrates an enlargement of the joint near the base of the toe and a shifting toward the smaller toes, this is indicative of a bunion.

Wearing wider shoes can reduce pressure on the bunion and minimize pain, and high heeled shoes should be eliminated for a period of time. This may be enough to eliminate the pain associated with bunions; however, if pain persists, anti-inflammatory drugs may be prescribed. Severe pain may require an injection of steroids near the bunion. Orthotics for shoes may be prescribed which, by altering the pressure on the foot, can be helpful in reducing pain. These do not correct the problem; but by eliminating the pain, they can provide relief.

For cases that do not respond to these methods of treatment, surgery can be done to reposition the toe. A surgeon may do this by taking out a section of bone or by rearranging the ligaments and tendons in the toe to help keep it properly aligned. It may be necessary even after surgery to wear more comfortable shoes that avoid placing pressure on the toe, as the big toe may move back to its former orientation toward the smaller toes.

Thursday, 10 December 2015 08:45

Congratulations to Dr. Ornelas

Foam rolling may sound more like an arts and crafts project than a fitness technique. However, more and more people are discovering the awesome benefits of self-myofascial release using a foam roller. So whether you are an athlete or just a casual fitness enthusiast, take a look today at how rolling can help improve your overall muscle health and aid in quick and healthy muscle recovery.

What is Self-Myofascial Release?

Self-myofascial release (SMR) is a technical term for self-massage. Once used by professional athletes, coaches, trainers and therapists, SMR helps to relieve sore or tight muscles and trigger points to make your muscles happy, healthy and ready for exertion. It works by applying light pressure across the muscles, which causes the muscles to release and relax. This helps ease sore muscles and helps rid the body of trigger points, or specific knots in muscles.

What are the Benefits of Foam Rolling?

If you are any sort of athlete or struggle with sore muscles on a regular basis, then foam rolling will change your life. Here’s some of the amazing benefits that foam rolling for SMR has to offer:

  • Breaks down painful muscle knots
  • Releases muscle toxins
  • Decreases muscle soreness
  • Increases blood flow to muscles
  • Improves range of motion
  • Prevents injuries
  • Speeds muscle recovery
  • Corrects muscle movement patterns
  • Improves overall muscle health

How To Get Started with Foam Rolling for SMR?

If you want to cash in on the benefits of foam rolling, the first step is to find a good foam roller. Different rollers have different firmness and durability levels, so pick whichever roller feels right for you. Once you’ve got a good roller, you’ll want to find your sore muscle groups and trigger points. This can be done through two methods: self-exploration or consultation with a doctor or therapist. You can massage different muscle groups to find sore spots and knots, or you can have a professional help you determine the best spots to roll out.

How to Foam Roll Like a Pro

After you’ve determined where to begin foam rolling to get the best results, you can begin your exercises. Light to moderate pressure should be applied to specific muscle groups (e.g. quadriceps, hamstrings, calves, upper back, etc.) one at a time. Move the foam roller slowly, about an inch per second. Pass back and forth across each muscle group 3 to 4 times for maximum effect.

Be aware that foam rolling may hurt a bit. The pressure on your trigger points could cause a few seconds of pain before the muscle releases. If you come across a tender spot during your rolling, leave the foam roller on that spot until the pain lessens and the muscle releases, which should happen within about 30 seconds. If the pain is too intense, work on rolling the surrounding area to help the trigger point relax, then try rolling on the trigger point again. Don’t foam roll an area if it is simply too painful. Remember to avoid rolling on joints or bones.

Get Foam Rolling Today!

Foam rolling for self-myocardial release will help you immensely. It will rid your muscles of pesky trigger points, or knots, and it will release the toxin buildup in your muscles. You’ll have more elastic, relaxed muscles that will recover more quickly. You’ll notice a difference in your workouts and your everyday life as your muscles become healthier.

The best way to get started with foam rolling is to consult a professional. The doctors at Superior Foot and Ankle center are experts at foam rolling. They can help pinpoint your trigger points and problem areas and give you specific and customized foam roller exercises. Contact Superior Foot and Ankle today and get rolling with healthier muscles!

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