Poor circulation in the feet can cause coldness, numbness, swelling, and fatigue that make daily movement uncomfortable. Improving blood flow begins with simple habits that encourage the vessels to work more efficiently. Regular movement helps tremendously, even gentle activities like walking, ankle rotations, or stretching throughout the day. These actions activate the muscles that naturally push blood back toward the heart. Warm water foot soaks can also provide temporary comfort by relaxing tight tissues. Wearing shoes that fit well, avoiding long periods of sitting or standing, and elevating your feet while resting can further support healthier flow. People who smoke, have diabetes, or live with vascular concerns may notice circulation improves when these underlying issues are better managed. Compression socks can be useful for some individuals, but they are not right for everyone. If you experience persistent coldness, color changes, or slow-healing wounds on your feet, it is suggested that you see a podiatrist for an evaluation and tailored care.

Poor circulation is a serious condition and needs immediate medical attention. If you have any concerns with poor circulation in your feet contact George Tellam, DPM of Ankle & Foot Associates. Our doctor will treat your foot and ankle needs.

Poor Circulation in the Feet

Poor blood circulation in the feet and legs is can be caused by peripheral artery disease (PAD), which is the result of a buildup of plaque in the arteries.

Plaque buildup or atherosclerosis results from excess calcium and cholesterol in the bloodstream. This can restrict the amount of blood which can flow through the arteries. Poor blood circulation in the feet and legs are sometimes caused by inflammation in the blood vessels, known as vasculitis.

Causes

Lack of oxygen and oxygen from poor blood circulation restricts muscle growth and development. It can also cause:

• Muscle pain, stiffness, or weakness 
• Numbness or cramping in the legs
• Skin discoloration
• Slower nail & hair growth
• Erectile dysfunction

Those who have diabetes or smoke are at greatest risk for poor circulation, as are those who are over 50. If you have poor circulation in the feet and legs it may be caused by PAD and is important to make changes to your lifestyle in order to reduce risk of getting a heart attack or stroke. Exercise and maintaining a healthy lifestyle will dramatically improve conditions.

As always, see a podiatrist as he or she will assist in finding a regimen that suits you. A podiatrist can also prescribe you any needed medication. 

If you have any questions, please feel free to contact our offices located in Orange Park and Jacksonville Beach, FL . We offer the newest diagnostic and treatment technologies for all your foot care needs.

An ankle sprain occurs when the foot twists or rolls in a way that overstretches or tears the ligaments supporting the ankle joint. This often happens during sports, walking on uneven ground, or wearing shoes that lack adequate support. The outer ligaments of the ankle are most frequently injured, leading to pain, swelling, and bruising. In more severe ankle sprains, surrounding tendons or cartilage can also be affected. A podiatrist can perform a physical exam to assess the extent of ligament damage and determine whether the injury involves torn tissue or a fracture. Diagnostic imaging such as X-rays or an MRI may be ordered to confirm the diagnosis and rule out or uncover other injuries. Treatment depends on the severity of the ligament damage and may involve immobilization, supportive devices, or surgery in serious cases. If you believe you have sprained an ankle, it is suggested that you make an appointment with a podiatrist for a diagnosis and treatment.

Ankle sprains are common but need immediate attention. If you need your feet checked, contact George Tellam, DPM from Ankle & Foot Associates. Our doctor can provide the care you need to keep you pain-free and on your feet.

How Does an Ankle Sprain Occur?

Ankle sprains take place when the ligaments in your ankle are torn or stretched beyond their limits. There are multiple ways that the ankle can become injured, including twisting or rolling over onto your ankle, putting undue stress on it, or causing trauma to the ankle itself.

What Are the Symptoms?

• Mild to moderate bruising
• Limited mobility
• Swelling
• Discoloration of the skin (depending on severity)

Preventing a Sprain

• Wearing appropriate shoes for the occasion
• Stretching before exercises and sports
• Knowing your limits

Treatment of a Sprain

Treatment of a sprain depends on the severity.  Many times, people are told to rest and remain off their feet completely, while others are given an air cast. If the sprain is very severe, surgery may be required.

If you have suffered an ankle sprain previously, you may want to consider additional support such as a brace and regular exercises to strengthen the ankle.

If you have any questions please feel free to contact our offices located in Orange Park and Jacksonville Beach, FL . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.

Preventing foot injuries while running begins with choosing the right running shoes that support your foot type and absorb impact. Regularly replacing worn shoes is essential because old footwear loses stability and increases stress on your feet. Warming up before a run and cooling down afterward helps your muscles adapt safely to movement. Additionally, strengthening your toes and ankles with simple exercises such as toe curls improves stability and reduces the risk of strains. A podiatrist can assess your gait, recommend proper footwear, and create a personalized plan to keep you injury-free. If you have foot or ankle pain during or after running, it is suggested that you consult a podiatrist who can offer effective relief tips.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact George Tellam, DPM of Ankle & Foot Associates. Our doctor will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts - This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our offices located in Orange Park and Jacksonville Beach, FL . We offer the newest diagnostic and treatment technologies for all your foot care needs.