Arch pain in dancers often results from overuse, tight muscles, poor technique, or insufficient support. Repetitive movements and extended time on the toes place strain on the foot’s arch, leading to discomfort or injury. Gentle stretching of the toes, arches, and calves can improve flexibility and reduce tension. Rolling the foot over a soft ball and pointing and flexing exercises help maintain strength and mobility. A podiatrist can evaluate biomechanics, suggest supportive footwear or orthotics, and create a plan tailored to your dancing style. If you have developed arch pain that disrupts your dance practice or performance, it is suggested that you consult a podiatrist who can offer effective relief tips and stretching techniques.

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 one of our podiatrists from Advanced Foot & Ankle Care Centers. Our doctors 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 offices located in Nashville, Smyrna, Spring Hill, Columbia, Dickson, Fairview, Hohenwald, TN and the Middle Tennessee community . We offer the newest diagnostic and treatment technologies for all your foot care needs.

A broken ankle often brings thoughts of rest and staying off your feet completely. However, getting back to walking as soon as your podiatrist says it is safe can actually help your ankle heal better. Walking helps improve blood flow to the injury, reduces swelling, and encourages the bones to heal in the correct position. Avoiding movement for too long can cause muscles to weaken and joints to stiffen, which can make recovery take longer. Your podiatrist may recommend starting with a walking boot to protect the ankle as you slowly begin to bear weight. Controlled movement helps prevent complications like joint stiffness and blood clots. Gentle walking also helps restore strength and balance, especially when combined with targeted exercises designed to support your recovery. If you have broken your ankle, it is suggested you schedule a visit with a podiatrist to create a safe and effective healing plan.

Broken ankles need immediate treatment. If you are seeking treatment, contact one of our podiatrists from Advanced Foot & Ankle Care Centers. Our doctors can provide the care you need to keep you pain-free and on your feet. 

Broken Ankles
A broken ankle is experienced when a person fractures their tibia or fibula in the lower leg and ankle area. Both of these bones are attached at the bottom of the leg and combine to form what we know to be our ankle.

When a physician is referring to a break of the ankle, he or she is usually referring to a break in the area where the tibia and fibula are joined to create our ankle joint. Ankles are more prone to fractures because the ankle is an area that suffers a lot of pressure and stress. There are some obvious signs when a person experiences a fractured ankle, and the following symptoms may be present.

Symptoms of a Fractured Ankle

• Excessive pain when the area is touched or when any pressure is placed on the ankle
•  Swelling around the area
•  Bruising of the area
• Area appears to be deformed

If you suspect an ankle fracture, it is recommended to seek treatment as soon as possible. The sooner you have your podiatrist diagnose the fracture, the quicker you’ll be on the way towards recovery.

If you have any questions, please feel free to contact our offices located in Nashville, Smyrna, Spring Hill, Columbia, Dickson, Fairview, Hohenwald, TN and the Middle Tennessee community . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Regular foot care is essential for seniors, as aging feet are more vulnerable to issues that can impact comfort and mobility. Conditions such as arthritis, bunions, thickened nails, or skin problems can cause pain and increase the risk of falls or infections. Left untreated, these disorders may reduce independence and limit daily activities. Consistent foot care helps maintain circulation, prevent complications, and promote overall well-being. A podiatrist plays a vital role by detecting early signs of problems, managing chronic conditions, and offering tailored treatments to keep feet healthy. If you are a senior, and you notice changes in your foot health, it is suggested that you schedule regular visits with a podiatrist who can treat various foot conditions, while preserving mobility and ensuring continued comfort and safety in everyday life.

If you need your feet checked, contact one of our podiatrists of Advanced Foot & Ankle Care Centers. Our doctors will attend to all of your foot and ankle needs and provide you with quality treatment.

Geriatrics and Podiatry
When people age, some common issues that may occur are bone density loss, dry skin, poor circulation, and rough brittle nails. These issues may also affect your foot health if the necessary steps are not taken to alleviate the problems.

It is important to take care of your feet because feet that are injured or diseased can affect your overall health. Having painful feet hinders your ability to do daily activities or may decrease your willingness to do the things that you need to do.

Visiting Your Geriatrician
As we age, health problems become more likely, so it is essential to visit your doctor for check-ups to ensure that you are doing the best you can to take care of your health. It is recommended to check your feet frequently for any possible cuts, bruises, swelling, corns or any other irregularities. 

Taking Care of Elderly Feet
Cracked or dry feet can be treated by applying moisturizer often. It is also important not to wear old socks because the older the sock is, the higher the possibility there will be that there is bacteria there. Wear fresh socks and make sure they fit properly.

Proper foot health means that you can have a more active lifestyle and you will not be bogged down by pain. Foot health also leads to good circulation, which is paramount for overall health.

If you have any questions, please feel free to contact our offices located in Nashville, Smyrna, Spring Hill, Columbia, Dickson, Fairview, Hohenwald, TN and the Middle Tennessee community . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Children may not always be able to explain what hurts, but changes in how they walk, run, or play can signal that something is wrong. Foot pain in children can come from several causes, including growth plate irritation, flat feet, or overuse from sports. Some may develop heel pain linked to rapid growth, while others may complain of aches in the arch or ball of the foot. Wearing ill-fitting shoes, tight muscles, or minor injuries can also lead to discomfort. Often, kids will try to avoid activities they once enjoyed or begin limping without a clear reason. Since early foot issues can affect development and posture, it is important not to overlook these signs. If your child is showing signs of foot discomfort or walking differently than usual, it is suggested that you see a podiatrist to determine what may be causing the issue, and how to best treat it.

Making sure that your children maintain good foot health is very important as they grow. If you have any questions, contact one of our podiatrists of Advanced Foot & Ankle Care Centers. Our doctors can provide the care you need to keep you pain-free and on your feet.

Keeping Children's Feet Healthy

Having healthy feet during childhood can help prevent medical problems later in life, namely in the back and legs. As children grow, their feet require different types of care. Here are some things to consider...

Although babies do not walk yet, it is still very important to take care of their feet.

Avoid putting tight shoes or socks on his or her feet.

Allow the baby to stretch and kick his or her feet to feel comfortable.

As a toddler, kids are now on the move and begin to develop differently. At this age, toddlers are getting a feel for walking, so don’t be alarmed if your toddler is unsteady or ‘walks funny’. 

As your child gets older, it is important to teach them how to take care of their feet.

Show them proper hygiene to prevent infections such as fungus.

Be watchful for any pain or injury.

Have all injuries checked by a doctor as soon as possible.

Comfortable, protective shoes should always be worn, especially at play.

If you have any questions please feel free to contact our offices located in Nashville, Smyrna, Spring Hill, Columbia, Dickson, Fairview, Hohenwald, TN and the Middle Tennessee community . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.