Blog

Yoga Poses That May Help Relieve Plantar Fasciitis

Tuesday, 17 February 2026

Yoga poses can support flexibility and strength in the feet, and may help ease plantar fasciitis discomfort. Upward salute is performed by standing tall, lifting the arms overhead, and gently stretching through the arches while grounding the heels. Chair pose involves bending the knees while keeping weight evenly distributed through the feet to strengthen the arches and lower legs. High lunge is done by stepping one foot back, pressing the heel down, and stretching the calf and plantar tissues. Additionally, table top toe pose is performed on hands and knees with toes tucked under to stretch the bottom of the feet. A podiatrist can diagnose plantar fasciitis, guide safe movement, and create a comprehensive treatment plan, which may include effective yoga poses. If you have symptoms of plantar fasciitis, it is suggested that you consult a podiatrist who can offer effective relief and treatment techniques.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Dr. Ronald Sheppard from Warren-Watchung Podiatry Center. Our doctor 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 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 one, 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 and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions please contact one of our offices located in Marlboro and Watchung, NJ . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

When Inner Arch Support Starts to Break Down

Tuesday, 10 February 2026

Posterior tibial tendon irritation is a condition involving the tendon that runs along the inside of the ankle and foot, helping support the arch and stabilize movement. When this tendon becomes inflamed or overstressed, it can no longer function properly. Early signs of this condition often include pain or swelling along the inner foot, aching after activity, and a feeling of weakness when walking. Over time, the arch may gradually flatten, and standing or exercising can become uncomfortable. Treatment focuses on reducing stress on the tendon while restoring support. Care may include rest, activity modification, supportive footwear, custom orthotics, and targeted exercises to improve strength and flexibility. Addressing the problem early can slow progression and protect foot structure. If you notice inner foot pain, swelling, or arch changes, it is suggested that you see a podiatrist for an evaluation and treatment.

Ankle pain can be caused by a number of problems and may be potentially serious. If you have ankle pain, consult with Dr. Ronald Sheppard from Warren-Watchung Podiatry Center. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Ankle pain is any condition that causes pain in the ankle. Due to the fact that the ankle consists of tendons, muscles, bones, and ligaments, ankle pain can come from a number of different conditions.

Causes

The most common causes of ankle pain include:

Types of arthritis (rheumatoid, osteoarthritis, and gout)
Ankle sprains
Broken ankles
Achilles tendonitis
Achilles tendon rupture
Stress fractures
Bursitis
Tarsal tunnel syndrome
Plantar fasciitis

Symptoms

Symptoms of ankle injury vary based upon the condition. Pain may include general pain and discomfort, swelling, aching, redness, bruising, burning or stabbing sensations, and/or loss of sensation.

Diagnosis

Due to the wide variety of potential causes of ankle pain, podiatrists will utilize a number of different methods to properly diagnose ankle pain. This can include asking for personal and family medical histories and of any recent injuries. Further diagnosis may include sensation tests, a physical examination, and potentially x-rays or other imaging tests.

Treatment

Just as the range of causes varies widely, so do treatments. Some more common treatments are rest, ice packs, keeping pressure off the foot, orthotics and braces, medication for inflammation and pain, and surgery.

If you have any questions please feel free to contact one of our offices located in Marlboro and Watchung, NJ . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Do Your Child's Feet Hurt?

Sunday, 08 February 2026

Have your child's feet been examined lately? Healthy feet are happy feet. If your child is complaining of foot pain, it may be a sign of underlying problems.

Plantar Warts on the Feet

Tuesday, 03 February 2026

Plantar warts are small growths that develop on the soles of the feet when a virus enters the skin through tiny cuts or weak areas. They often appear on weight-bearing areas, such as the heel or ball of the foot and may feel like stepping on a pebble. Walking barefoot in warm, damp places, such as around pools or in locker rooms, increases exposure risk. Pressure from standing and walking can cause the wart to grow inward, leading to pain and callus formation. Treatment focuses on removing the wart while protecting healthy skin. A podiatrist may use topical medication, cryotherapy, or other in-office treatments based on size and depth. Because plantar warts can spread or return, it is suggested that you seek professional care from a podiatrist for treatment.

Plantar warts can be very uncomfortable. If you need your feet checked, contact Dr. Ronald Sheppard from Warren-Watchung Podiatry Center. Our doctor will assist you with all of your foot and ankle needs.

About Plantar Warts

Plantar warts are the result of HPV, or human papillomavirus, getting into open wounds on the feet. They are mostly found on the heels or balls of the feet.

While plantar warts are generally harmless, those experiencing excessive pain or those suffering from diabetes or a compromised immune system require immediate medical care. Plantar warts are easily diagnosed, usually through scraping off a bit of rough skin or by getting a biopsy.

Symptoms

Lesions on the bottom of your feet, usually rough and grainy
Hard or thick callused spots
Wart seeds, which are small clotted blood vessels that look like little black spots
Pain, discomfort, or tenderness of your feet when walking or standing

Treatment

Freezing
Electric tool removal
Laser Treatment
Topical Creams (prescription only)
Over-the-counter medications

To help prevent developing plantar warts, avoid walking barefoot over abrasive surfaces that can cause cuts or wounds for HPV to get into. Avoiding direct contact with other warts, as well as not picking or rubbing existing warts, can help prevent the further spread of plantar warts. However, if you think you have developed plantar warts, speak to your podiatrist. He or she can diagnose the warts on your feet and recommend the appropriate treatment options.

If you have any questions, please feel free to contact one of our offices located in Marlboro and Watchung, NJ . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Treatment Options for Achilles Insertional Tendinopathy

Tuesday, 27 January 2026

Pain where the Achilles tendon attaches to the heel bone is called Achilles insertional tendinopathy. This condition often develops gradually and can be stubborn to resolve. Treatment usually begins with reducing strain on the tendon. Activity modification is important, especially avoiding hills, stairs, and sudden increases in exercise. Wearing supportive shoes with a slightly elevated heel can decrease tension at the site. Stretching should be approached carefully, since aggressive stretching may worsen symptoms in this area. Targeted exercises often focus on strengthening the lower leg muscles and improving ankle motion in a controlled way. Anti-inflammatory measures may help calm pain and swelling. In some cases, orthotics or heel lifts are used to improve foot mechanics and reduce stress on the tendon. Advanced options may be considered if pain persists. When heel pain limits walking or daily activity, it is suggested that you see a podiatrist for a proper diagnosis and appropriate treatment.

Achilles tendon injuries need immediate attention to avoid future complications. If you have any concerns, contact Dr. Ronald Sheppard of Warren-Watchung Podiatry Center. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is the Achilles Tendon?

The Achilles tendon is a tendon that connects the lower leg muscles and calf to the heel of the foot. It is the strongest tendon in the human body and is essential for making movement possible. Because this tendon is such an integral part of the body, any injuries to it can create immense difficulties and should immediately be presented to a doctor.

What Are the Symptoms of an Achilles Tendon Injury?

There are various types of injuries that can affect the Achilles tendon. The two most common injuries are Achilles tendinitis and ruptures of the tendon.

Achilles Tendinitis Symptoms

Inflammation
Dull to severe pain
Increased blood flow to the tendon
Thickening of the tendon

Rupture Symptoms

Extreme pain and swelling in the foot
Total immobility

Treatment and Prevention

Achilles tendon injuries are diagnosed by a thorough physical evaluation, which can include an MRI. Treatment involves rest, physical therapy, and in some cases, surgery. However, various preventative measures can be taken to avoid these injuries, such as:

Thorough stretching of the tendon before and after exercise
Strengthening exercises like calf raises, squats, leg curls, leg extensions, leg raises, lunges, and leg presses