Achilles Tendon
*see Medical: What are parts of the Skeletal System?


Causes and Risk Factors for Achilles Tendon Damage
“…Anyone can hurt their Achilles tendon, but some people are more prone than others. Factors that increase the likelihood of Achilles tendonitis and other tendon problems include:

A change in the athlete’s training schedule and/or intensity level, such as adding another few miles to a daily running routine or participating in plyometric exercises that require explosive movement, such as burpees or box jumps
A change in playing surface, such as when a tennis player shifts from playing on grass courts to clay courts, or when the athlete changes footwear
Tight or weak calf muscles can be overstretched, resulting in soft -tissue damage.
Excessive pronation, defined as rolling inward on the foot when walking or running
Chronic ankle instability, or a recurrent “giving way” or rolling of the ankle
Leg-length discrepancy, even if quite small, can cause the body to compensate and put soft-tissue structures like the Achilles tendon at risk for injury..”

Plantar Fasciitis

Plantar Fasciitis
Medical Author: William C. Shiel Jr., MD, FACP, FACR
Medical Editor: Philip A. Radovic, DPM, FACFAS
“ most commonly caused by strain injury causing micro tears to the ligament as it attaches to the heel bone or other areas of tightness on the sole of the foot…”


Plantar Fasciitis – Cause
“..Exactly what causes plantar fasciitis is not well understood. But it probably develops as the result of repeated small tears in the plantar fascia . Normally when you walk, your plantar fascia stretches as your foot strikes the ground. If the plantar fascia is strained by the way you walk or by repeated stress, it can become weak, swollen, and irritated (inflamed), and it can hurt when you stand or walk…”
Plantar Fasciitis Written by Christine Case-Lo Medically Reviewed by Steve Kim, MD on February 16, 2016
“..You’re at a greater risk of developing plantar fasciitis if you’re overweight or obese. This is due to the increased pressure on your plantar fascia ligaments, especially if you have sudden weight gain. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy.

If you’re a long-distance runner, you may be more likely to develop plantar fascia problems. You’re also at risk if you have a very active job that involves being on your feet often, such as a factory worker or a restaurant server. Active men and women between the ages of 40 and 70 are at the highest risk for developing plantar fasciitis. It’s also slightly more common in women than men…”


5 Moves to Prevent Plantar Fasciitis By Runner’s World
“..While ice, rest, orthotics and pain relievers may ease the discomfort, the injury can come back again (and again) unless you address the underlying cause— weak and tight muscles and tendons that make up and support the foot, says Irene Davis, Ph.D., P.T., director of the Spaulding National Running Center, Harvard Medical School in Cambridge, Massachusetts.

If arch pain is your nemesis, Davis recommends doing the following exercises, barefoot, daily. (Learn to do the moves with correct form: watch the video how-to of the five exercises and follow along.)..”

-> Exercises

Sal: I do various feet exercises after I put lotion on at night before going to bed and then I wear socks to keep warm too 🙂

Exercises to help prevent plantar fasciitis
Preventing Plantar Fasciitis – Toe Clinchers

8 Exercises to Prevent Foot Injuries By Deb Dellapena
Runner’s World
“..Ignoring your feet and ankles comes with a price: Plantar fasciitis and Achilles tendinitis are among the most common issues plaguing runners, says Robert Gillanders, director of the Running Performance Program at Sports and Spinal Physical Therapy in Washington, D.C. Do these simple moves often to ease post-run pain and avoid injury. Watch out for these telltale signs that you’re at risk for foot injury…”
6 Injury-Reducing Exercises For Runners
By Jon-Erik Kawamoto, CSCS, Published May. 26, 2014, Updated Jan. 18, 2016 at 12:27 PM UTC
“.. A strategy to limit injury risk for any runner should include:

1. Attaining optimal hip flexor flexibility

2. Improving core strength and stability

3. Improving gluteal strength and stability

Below you’ll find six stretches and exercises that focus on the aforementioned plan of attack. Implement the exercises on the following pages into your training plan and improve your likelihood of making it through the season injury-free…”

Best Exercises for your Feet. Foot Strength and Stretch Exercise Routine , from
“..In this 17 minute free exercise video, Fitness professional Caroline Jordan leads you through the all time best exercises to strengthen, stretch, and massage your feet. The foot has 26 bones, 33 joints, more than 100 ligaments and more than a dozen muscles. Do you give them the same attention as you give your OTHER fit parts? In this free foot strength, stretching, and massage routine Caroline will help you learn different techniques you can use to keep your fee injury free and performing well. Everyone’s feet are unique and building an awareness of how your feet function will help you create personal foot care program. Your feet work hard everyday and sometimes they pay the consequences. This video will help you if you suffer from: Plantar fasciitis, Achielles tendonitus, Foot pain, heel pain, ball of foot pain, toe pain, ankle sprain, stress fractures, mortons neroma, or other foot and ankle conditions.

It helps to make foot and ankle specific stretching and strengthening a regular part of your weekly regimen. I challenge you to take care of you’re toes with the following exercises. Aim for three times a week, before or after your workout. Repeat the video 2 times for a longer routine. Leave me a comment when you have completed the series and let me know how it went!!

Take good care of your ankles, arches, and toes. It can be done in a few minutes a day and just might make the difference in keeping your feet pain and injury free. Exercise specific to foot care can go a long way towards improving all aspects of a healthy lifestyle. Start from the ground up — work your feet for a maximum body benefit!..”


Quick Fix for Plantar Fasciitis (heel pain)

“..Published on Mar 13, 2012

Steve Pfiester shares some simple tips to preventing or correcting heel pain, otherwise known as Plantar Fasciitis. Do these 2 exercises several times a day, along with ice and anti-inflammatories for fast relief…”

What to wear on concrete floors?

Best Shoes For Standing On Concrete All Day
“If your job requires you to stand and walk long hours on the concrete floor and your feet hurt, make sure that you wear comfortable shoes that support your arches and provide lots of cushioning. Wearing wrong shoes can give you heel, knee, and back pain that can lead to more severe foot problems like plantar fasciitis down the road. There are many good brands in the footwear industry such as Crocs, Dansko, Timberland, New Balance, Clarks, Rockport, Brooks, Skechers, Finn Comfort, Asics and ECCO that offer best shoes for standing and walking on concrete all day including dress shoes for the concrete floor. By wearing appropriate shoes for your working environment, the risk of injury to your feet and joints will be reduced.

The best shoes for standing and walking are that fit your feet comfortably. Each person’s feet are different than the other person. For Some people, cushioning shoes work best while for other people stability or motion control shoes work. Therefore, try different shoes and different brands of shoes until you find one that works best for your feet…”
Best Shoes For Standing All Day On Concrete

“Published on Sep 1, 2016…

You’ll find the best shoes for standing all day for aching feet, based on your precise situation. They’re among the top value for aching feet you will discover as it regards footwear. In regards to finding the top shoes for aching feet, you have lots to really keep in mind. Even the best shoes for walking on concrete aren’t going to last forever.

Nursing place a big demand in your feet, and that’s why buying the very best nursing shoes for women is really important. The most effective shoes for waitressing offer an ideal mixture of comfort and support, as they are equally crucial. Finally, the total cost of the marching shoes are always able to play a major role, particularly in this tough economy. The additional cost of purchasing good diabetic shoes and socks to be used throughout the house may not be emphasized enough.

There absolutely is no substitute for quality in regards to waitressing shoes. Nurses shoes would definitely be a terrific form of shoe for teachers, too, including for practically anyone whose work requires lots of standing and walking. Sports’ shoes receive a lot of importance in all form of sports. Like anything, there’s no clear-cut best shoe” for every individual and situation, but using a small perseverance, you can readily get the best shoes for you.

A number of the most effective shoes for those with heel spurs are from the most ordinary manufacturers. If you’re able tonot locate the very best plantar fasciitis shoes, which suit you finest, you might elect to simply get insoles, made to support the arch of your own foot. Stay away from shoes using a strap or whatever will constrict your foot or ankle. Don’t purchase shoes using a heel.

Lots of my cohorts would get the least expensive shoes they could find. Next up, as you endeavor to get the best shoes for heels spurs, you are going to want to have a decent examine the arch support. Open-toed shoes are frequently a mistake. The great news could be the appropriate shoes really help.

On-line reviews can be very useful in finding you the correct pair of shoes for your own situation. This list can help you make the most suitable decision about the type of best shoe insert you have to purchase. Discover the reason why these shoes are believed to be the very best, along with taking a peek at a few of the several functions which come with the authentic shoe. A shoe which may be best for me may not agree with your requirements.

Visit the store, don’t pass go, don’t collect $200, just get there and buy the ideal pair of New Balance shoes you are able to afford. If you would become away with wearing athletic shoes, the local shoe store should have lots of options. Make certain to walk round the shoe store long enough to have a great feel for those shoes.

The very best ranges of DC shoes are located on the web. The shoes are easily obtainable from online retailers. Along those lines, hold your shoes dry.

This way, you don’t need to bother attempting to receive all the sand from your shoes following your runs. Using your routine road running shoes is only fine but a lighter-weight trail shoe further is an excellent choice on account of the extra grip. The only means to determine your very best shoe for waitressing would be to go out as well as try a bunch on. Basically, shoes can act as shock absorbers.”

Any other tips to prevent or treat pain in your feet?

Good News Medical


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