Good News for People with Chronic Heel Pain!

A twitch of pain somewhere in your foot is one thing – brief and tolerable. Thank goodness it goes away.

Heel pain that doesn’t go away is an entirely different matter. We’re talking about the heel pain that greets you like a knife when you step out of bed every morning. The kind of intense pain that makes you cry out, perhaps with a few choice words you didn’t mean to say. This kind of pain requires attention from Kentlands Foot and Ankle Center’s board-certified podiatrist, Dr. Jon M. Sherman, because it’s not likely to get better on its own.

Plantar fasciitis, explained!

The medical term for chronic heel pain is plantar fasciitis. Any medical word with the suffix “-itis” means “inflammation.” In this case, it’s the plantar fascia that’s inflamed. The plantar fascia is a large, thick ligament that runs along the bottom of your foot, connecting the calcaneus (heel bone) to your toes. It’s easily inflamed under some circumstances:

• You have a job that requires you to be on your feet for much of the day, such as a waiter, nurse, or urban mail carrier.
• You’re a runner or walker who’s recently increased their mileage, pace, or distance.
• You participate in other athletic activities, such as ballet, that put a lot of stress on your feet.
• You’re carrying some extra pounds, which puts undue stress on your feet.
• You have pre-existing issues with your foot anatomy, such as flatfoot or high arches.
• You’re over 40: The older you are, the more likely you will develop plantar fasciitis.

The pain you don’t have to live with

Fortunately, we have many effective treatments that soothe the pain of plantar fasciitis. Dr. Sherman will likely start with conservative approaches, including taking a break from any activity that hurts, performing stretching exercises, icing, taking anti-inflammatory medications, wearing custom orthotics, and getting steroid injections. Often, the best treatment involves a combination of all these.

Other treatment options include non-invasive shockwave therapy (ESWT, laser light therapy/cold laser, and physical therapy. Surgery for plantar fasciitis is a possibility but not a common one.

The key to successful plantar fasciitis treatment is getting it promptly. Don’t wait. We encourage residents of Montgomery County to consult Dr. Sherman sooner rather than later for a full examination and assessment of their heel pain. Call 301-330-5666 or contact us online for an appointment at our Gaithersburg podiatry office.

Regular Exercise Can Prevent Falling: 5 Ways to Make It Easier

If you’re alive on this planet, you know that doctors always recommend regular exercise for optimal health. Exercise improves heart function, keeps unwanted pounds off, wards off disease, and even calms symptoms of depression and anxiety. But if you’re a senior citizen, there’s another benefit of exercise you may not have thought of:

Regular exercise can help prevent dangerous falls.

If you’re someone who exercises already – great. You’re better off than the 30-40% of people over 65 and 50% of people aged 80 and up who take a fall every year. If you don’t exercise, starting an exercise program may seem daunting. But, it doesn’t have to be.

Here are five ways to get motivated to strengthen the muscles that help you sit, stand, and walk confidently without dangerous hesitations or wobbles:

1. First things first – fix your foot or ankle pain: Exercise may be difficult, painful, or downright impossible if it causes pain. Let our board-certified podiatrist, Jon M. Sherman, treat your toe arthritis, nerve pain, or plantar fasciitis with state-of-the-art treatments and therapies, including custom orthotic inserts and targeted laser therapy. Dr. Sherman can also perform a fall prevention risk assessment.
2. Do something you like: Walking is easy and requires no special equipment except a great pair of shoes. If walking isn’t appealing, there’s swimming, tai chi, and yoga.
3. Start slowly: You risk injuring yourself if you exercise long and hard from the get-go.
4. Exercise with a friend: An exercise partner can be very helpful to keep you motivated.
5. Take advantage of Montgomery County resources: Call your local senior center or YMCA to inquire about balance and exercise classes. Many facilities offer transportation to and from, making it easier to keep exercising.

Commit to exercise this Falls Prevention Awareness Month! For a foot exam or personalized fall prevention assessment, contact Kentlands Foot & Ankle Center in Gaithersburg at 301-330-5666 or request an appointment with Dr. Sherman online.

Swift Steps and Setbacks 3 Common Foot and Ankle Injuries in Women’s Soccer

In women’s soccer, both at the amateur and professional levels, players are prone to various foot and ankle injuries due to the dynamic nature of the sport and the repetitive stress placed on these areas during matches and training.

Here are 3 common foot and ankle injuries prevalent in women’s soccer:

1-Ankle Sprains

Ankle sprains are among the most prevalent injuries in women’s soccer. They occur when the ligaments surrounding the ankle joint are stretched or torn, usually as a result of sudden changes in direction, collisions with other players, or landing awkwardly after a jump. In amateur and professional contexts, the intensity and speed of the game can increase the risk of ankle sprains. Female players, in particular, might be more susceptible due to differences in lower limb alignment and hormonal factors affecting ligament laxity. Ankle sprains can range from mild to severe, with swelling, pain, and limited range of motion being common symptoms. Management includes the R.I.C.E. protocol (rest, ice, compression, elevation), followed by physical therapy to restore strength and stability. Preventive measures include balance training, proprioceptive exercises, and using proper footwear.

2-Achilles Tendonitis

Achilles tendonitis is another prevalent injury in women’s soccer. The Achilles tendon connects the calf muscles to the heel bone and is subjected to significant stress during sprinting, jumping, and sudden stops. Overuse and improper training techniques can lead to microtears and inflammation in the tendon. Players may experience pain, stiffness, and swelling in the back of the ankle. In the professional sphere, rigorous training schedules and frequent matches can exacerbate the risk of Achilles tendonitis. Treatment involves rest, targeted stretching and strengthening exercises for the calf muscles. In severe cases, immobilization and even surgical intervention may be necessary. Proper warm-up routines, gradual increases in training intensity, and adequate footwear can help prevent this injury.

3-Metatarsal Stress Fractures

Metatarsal stress fractures are common in women’s soccer due to the repetitive impact and running involved in the sport. These fractures occur when the bones in the forefoot (metatarsals) experience repeated strain, often from overuse without adequate rest. In both amateur and professional contexts, female soccer players can be at risk due to the high number of games and training sessions. Players with stress fractures may feel localized pain, swelling, and discomfort during activity. Treatment requires rest, often with the use of protective footwear or even a walking boot. Gradual return to play and modifications in training intensity are necessary to prevent re-injury. Ensuring proper nutrition and bone health, as well as monitoring training load, can play a crucial role in preventing metatarsal stress fractures.

Foot and ankle injuries are common in women’s soccer, both at the amateur and professional levels. Ankle sprains, Achilles tendonitis, and metatarsal stress fractures are particularly prevalent due to the demands of the sport, player-specific factors, and the intensity of training and matches. Preventive measures, including targeted exercises, adequate rest, proper warm-up routines, and attention to training load are essential to minimize the occurrence of these injuries and maintain the long-term health and performance of female soccer players.

Whether you or a member of your family have experienced an injury while participating in a sport, or leisurely walking, contact Kentlands Foot and Ankle Center podiatrist Dr. Jon M. Sherman at our Montgomery office. Please call our office today, at 301-330-5666 to schedule your appointment or visit our website.

Let This Year Be The End Of Your Foot Pain

As we welcome the new year, many feel motivated to take steps towards self-improvement. Some may begin by improving their daily routines, including increased healthy exercise habits. If you start a new fitness routine, be gentle with yourself, be consistent, and start slowly. Occasionally, heel pain can intensify when you begin a new exercise routine. Don’t let heel pain prevent you from moving forward with your 2023 fitness goals!

Heel pain (plantar fasciitis) may be one of the most common issues seen by podiatrists today. It’s a condition in which the band of tissue that stretches from your heel bone to your toes becomes inflamed, torn, or otherwise stressed from overuse. It is vital to get a complete exam and proper diagnosis if you experience heel pain.

Our specialists recommend using the following methods to resolve foot pain during the new year

• Follow simple stretches and exercise routines to strengthen the foot.
• Wear proper fitting shoes with arch and ankle support.
• Ice your heel several times a day to reduce uncomfortable inflammation.
• Rest your lower extremities.
• Use custom orthotics to alleviate chronic foot pain.
• Use an anti-inflammatory drug such as Ibuprofen and Naproxen to help with the pain.
• Call a podiatrist.

Certain people have an increased risk of developing plantar fasciitis or foot pain. Those people are:

• Between the ages 40-60
• Carry extra weight
• Have predisposed hereditary conditions
• Have tight Achilles tendons
• Wear non-supportive shoes or high heels
• Have an occupation that causes you to be on your feet for extended periods

The longer you have been experiencing the pain of plantar fasciitis, the longer it may take to help resolve the pain. To better determine the source of your heel pain and the best course of treatment, schedule a comprehensive foot examination with Kentlands Foot and Ankle Center podiatrist, Dr. Jon M. Sherman, at our Montgomery office. To schedule your appointment, please call our office at 301-330-5666.

Preparing For Your Next Appointment

A doctor visit can be nerve-wracking, especially if this is your first time at a podiatrist’s office. But with some simple preparation, you can limit the anxiety you feel prior to your appointment and make the most out of seeing your specialist. At Kentlands Foot and Ankle Center, we take extra care in making sure your visit is as comfortable and helpful as possible! Below is a useful guide to help you prepare for your next appointment.

Before Your Visit

It might be helpful to make a physical or mental checklist of some important information to make your podiatrist’s questions easier to answer, such as:

• The symptoms you’re experiencing
• Any medication you’re taking
• Relevant lab test results
• Allergies they should know about
• Previous surgeries
• Any questions or concerns you have for your doctor

During Your Visit

• Expect your podiatrist to go over all the information listed above
• Be sure to ask for any clarification if you’re unclear with what your doctor is saying
• Take notes if you find it helpful
• If you’re attending a virtual appointment, be sure you arrive to your appointment on time and check that your technology is working properly

After Your Visit

• Make sure you follow your podiatrists’ recommendations for healing and recovery
• Pick up any medication your doctor may prescribe and take them as instructed
• Schedule a follow up appointment if necessary
• If your doctor has not gotten back to you with test results, give them a call
• Reach out to your podiatrist if you have any follow up concerns or questions

Schedule A Visit

It is recommended that you visit your local podiatrist once a year for an annual checkup. If you’ve been experiencing any foot or ankle pain, schedule an appointment with a podiatrist so they can examine and treat any problem you might be facing. To schedule an appointment with our board-certified podiatrist Dr. Jon M. Sherman, at our Montgomery County office, call 301-330-5666 or visit our website for more information.