March 2026

Improving toe point in ballet requires consistent, well-structured foot stretching to build strength and flexibility. Dancers should focus on isolating each part of the foot while pointing the toes, moving from the ankle through the arch to the toes for better control. The piano stretch involves pressing each toe downward one at a time, which strengthens small muscles and improves coordination. Additionally, wrapping a hair elastic around the toes creates a gentle resistance stretch, helping develop strength and stability in a more performance-focused position. These exercises enhance range of motion, support graceful lines, and reduce injury risk. If you have foot or ankle pain from performing ballet, it is suggested that you consult a podiatrist who can provide an accurate diagnosis, offer effective relief solutions, and guide you on additional stretching techniques.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with John Mccain, DPM from Advanced Foot & Ankle Specialists, PA. 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 Stuart and Jupiter, FL . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

An ingrown toenail develops when the edge of a toenail presses into the surrounding skin instead of growing straight outward. This most often affects the big toe and can quickly become painful. Early signs include redness, swelling, and tenderness along one side of the nail. As the nail continues to push into the skin, the area may become warm and irritated. In some cases, infection develops, leading to drainage or increased swelling. Ingrown toenails can be caused by trimming the nail too short, cutting the corners of the nail, tight shoes that place pressure on the toes, or injury to the nail. Some people also have naturally curved nails that increase the risk. A podiatrist can examine the toe and determine the best way to relieve the pressure. Treatment includes careful nail trimming, protective care, or a small procedure that removes part of the nail to prevent it from growing inward again. If you have an ingrown toenail, it is suggested that you make an appointment with a podiatrist.

Ingrown toenails can become painful if they are not treated properly. For more information about ingrown toenails, contact John Mccain, DPM of Advanced Foot & Ankle Specialists, PA. Our doctor can provide the care you need to keep you pain-free and on your feet.

Ingrown Toenails

Ingrown toenails occur when a toenail grows sideways into the bed of the nail, causing pain, swelling, and possibly infection.

Causes

• Bacterial infections
• Improper nail cutting such as cutting it too short or not straight across
• Trauma to the toe, such as stubbing, which causes the nail to grow back irregularly
• Ill-fitting shoes that bunch the toes too close together
• Genetic predisposition

Prevention

Wearing proper fitting shoes and using proper cutting techniques will also help decrease your risk of developing ingrown toenails.

Treatment

Ingrown toenails are a very treatable foot condition. In minor cases, soaking the affected area in salt or antibacterial soaps will not only help with the ingrown nail itself, but also help prevent any infections from occurring. In more severe cases, surgery is an option. In either case, speaking to your podiatrist about this condition will help you get a better understanding of specific treatment options that are right for you.

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

Plantar fasciitis is the most common cause of heel pain. It occurs when the plantar fascia, a thick band of connective tissue that runs from the heel bone to the ball of the foot, becomes strained or develops small tears. This tissue supports the arch and helps absorb shock when you walk. Repeated stress from standing for long hours, walking on hard surfaces, running, or wearing high heels can overload the fascia. Tight calf muscles, flat feet, or very high arches can also place extra tension on the heel. People who are overweight or who have inflammatory joint conditions may be at higher risk of plantar fasciitis. The main symptom of plantar fasciitis is sharp heel pain when taking the first steps in the morning or after resting. A podiatrist can perform a detailed exam, order imaging tests, and provide advanced treatment to reduce pain and prevent long-term damage. If you have symptoms of plantar fasciitis, it is suggested that you make an appointment with a podiatrist for an exam, diagnosis, and treatment.

Plantar fasciitis is a common foot condition that is often caused by a strain injury. If you are experiencing heel pain or symptoms of plantar fasciitis, contact John Mccain, DPM from Advanced Foot & Ankle Specialists, PA. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is Plantar Fasciitis?

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is a ligament that connects your heel to the front of your foot. When this ligament becomes inflamed, plantar fasciitis is the result. If you have plantar fasciitis you will have a stabbing pain that usually occurs with your first steps in the morning. As the day progresses and you walk around more, this pain will start to disappear, but it will return after long periods of standing or sitting.

What Causes Plantar Fasciitis?

• Excessive running
• Having high arches in your feet
• Other foot issues such as flat feet
• Pregnancy (due to the sudden weight gain)
• Being on your feet very often

There are some risk factors that may make you more likely to develop plantar fasciitis compared to others. The condition most commonly affects adults between the ages of 40 and 60. It also tends to affect people who are obese because the extra pounds result in extra stress being placed on the plantar fascia.

Prevention

• Take good care of your feet – Wear shoes that have good arch support and heel cushioning.
• Maintain a healthy weight
• If you are a runner, alternate running with other sports that won’t cause heel pain

There are a variety of treatment options available for plantar fasciitis along with the pain that accompanies it. Additionally, physical therapy is a very important component in the treatment process. It is important that you meet with your podiatrist to determine which treatment option is best for you.

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

A broken pinky toe is a frequent injury because this small outer toe is especially vulnerable to being stubbed against furniture or crushed during daily activities. Its position on the edge of the foot leaves it less protected from direct impact. Common symptoms include sharp pain, swelling, bruising, tenderness, and difficulty bearing weight. In some mild cases, taping the injured toe to the adjacent toe may provide support, but proper evaluation is important to confirm alignment and rule out complications. Risk factors include participation in sports, walking barefoot, environmental problems, like poor lighting, and reduced bone strength. A podiatrist can diagnose the fracture, recommend appropriate treatment, and guide healing. If you have injured or broken your pinky toe, it is suggested that you consult a podiatrist who can effectively treat this condition.

Broken toes may cause a lot of pain and should be treated as soon as possible. If you have any concerns about your feet, contact John Mccain, DPM from Advanced Foot & Ankle Specialists, PA. Our doctor will treat your foot and ankle needs.

What Is a Broken Toe?

A broken toe occurs when one or more of the toe bones of the foot are broken after an injury. Injuries such as stubbing your toe or dropping a heavy object on it may cause a toe fracture.

Symptoms of a Broken Toe

• Swelling
• Pain (with/without wearing shoes)
• Stiffness
• Nail Injury

Although the injured toe should be monitored daily, it is especially important to have a podiatrist look at your toe if you have severe symptoms. Some of these symptoms include worsening or new pain that is not relieved with medication, sores, redness, or open wounds near the toe.

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

Ice skating is a fun way for children to build balance and coordination, but the sport places repetitive stress on growing feet and ankles. Falls, tight or poorly fitted boots, and frequent jumping can lead to ankle sprains, tendon irritation, and painful bursitis around the heel or ankle bones. Friction inside the boot may also cause blisters or “lace bite” across the top of the foot. Over time, pressure from narrow skates can contribute to bunions or hammertoes, while repeated impact during landings may result in stress fractures of the metatarsal bones. Because children’s bones are still developing, these problems can affect alignment and performance if not properly evaluated. A podiatrist can assess skating mechanics, examine footwear fit, diagnose structural problems, and provide medical care to relieve pain and prevent further injury. If your child encounters foot pain while ice skating, it is suggested that you make an appointment with a podiatrist for an exam, diagnosis, and treatment.

Making sure that your children maintain good foot health is very important as they grow. If you have any questions, contact John Mccain, DPM of Advanced Foot & Ankle Specialists, PA. Our doctor 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 one of our offices located in Stuart and Jupiter, FL . We offer the newest diagnostic and treatment technologies for all your foot care needs.