Ankle & Foot Center of Florida

Ankle & Foot Center of Florida Ankle & Foot Center of Florida provides a broad range of services including: elective surgery, trauma

Stretching heel pain is not the first move.“I’ve been stretching for weeks and it’s not helping” is one of the most comm...
08/28/2026

Stretching heel pain is not the first move.
“I’ve been stretching for weeks and it’s not helping” is one of the most common things I hear.
Most available advice has you immediately stretching. Makes sense – it feels tight.
Why it matters: The problem usually isn’t that you need more stretching. It’s that you’re stretching the tissue – and haven’t stopped overloading it.
Best first move: Reduce the load → RISE (overuse framework, previous post)
R – Reduce impact. Switch to low-impact activities.
I – Ice. Roll a frozen water bottle under the heel & arch, 10-15 minutes.
S – Support. A supportive shoe or sandal – takes the load off the foot.
E – Ease back. As symptoms improve, gradually add activity back.
And yes – stretch. Plantar fascia and calf stretching can absolutely be part of the plan.
Still hurting after 1-2 weeks of RISE? That’s your sign to get it evaluated – not to stretch harder.
Follow for foot advice that works for my patients.
-Xavier Sanchez DPM

08/26/2026

RICE is dead. Stop resting foot pain into a chronic problem. RISE instead.
Well–mostly dead. Rest, Ice, Compress & Elevate still has a place, especially after an acute injury. But for foot pain that shows up without a fall, twist, or other obvious injury, “just stay off it” is often the wrong move.
You don’t need to stop everything. You need to figure out what’s overloading it – and back off that.
Usually it’s one of these:
A change in shoe gear (or lack of–looking at you, Chuck Taylors)
A change in activity (hello, CrossFit)
A change in body weight
Why it matters: Mechanical foot pain is often easier to calm down early. Keep overloading it – or ignore it in the name of “toughing it out” – and a small problem becomes a stubborn one.
Do this instead. RISE:
R – Reduce impact, don’t eliminate activity. Swap running, jumping, or CrossFit for cycling, rowing, or another low-impact option.
I – Ice. 10-15 minutes at a time. Avoid direct skin contact.
S – Support. Wear supportive shoes or sandals. Skip the barefoot walking and $10 flip-flops.
E – Ease back gradually. Feeling better ≠ fully recovered. Don’t go from zero pain straight to 100% activity.
Still hurting after 1-2 weeks? That’s not a “push through it” injury anymore. Get it evaluated.
Skip the wait entirely if you have: significant swelling, redness, warmth, bruising, difficulty bearing weight, or worsening pain.
Follow for foot advice that works for my patients.
-Xavier Sanchez DPM

Stress fractures from overuse or poor footwear can worsen quickly without proper rest and care.
08/26/2026

Stress fractures from overuse or poor footwear can worsen quickly without proper rest and care.

Diabetic patients can develop fractures with very little pain — which is exactly why regular foot checkups are so import...
08/24/2026

Diabetic patients can develop fractures with very little pain — which is exactly why regular foot checkups are so important.

Foot pain that keeps coming back isn't something you should just live with. Let's find the cause and fix it.
08/19/2026

Foot pain that keeps coming back isn't something you should just live with. Let's find the cause and fix it.

A twisted ankle that isn't treated properly can lead to long-term instability. Get it checked — even if it feels minor. ...
08/17/2026

A twisted ankle that isn't treated properly can lead to long-term instability. Get it checked — even if it feels minor.

Hammertoes don't just affect how your feet look — they can make finding comfortable shoes almost impossible. Early treat...
08/12/2026

Hammertoes don't just affect how your feet look — they can make finding comfortable shoes almost impossible.

Early treatment helps.

Swelling that comes and goes in your feet and ankles could be a sign of poor circulation or joint inflammation. It's wor...
08/10/2026

Swelling that comes and goes in your feet and ankles could be a sign of poor circulation or joint inflammation. It's worth getting checked sooner rather than later.

Gout flare-ups are painful and often sudden. Managing uric acid levels and getting proper treatment can prevent them fro...
08/05/2026

Gout flare-ups are painful and often sudden. Managing uric acid levels and getting proper treatment can prevent them from coming back.

Itchy, cracked skin between your toes is a classic sign of athlete's foot. It's common, contagious, and very treatable. ...
08/03/2026

Itchy, cracked skin between your toes is a classic sign of athlete's foot. It's common, contagious, and very treatable.

Address

8645 N Military Trail #501
Palm Beach Gardens, FL
33410

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm
Saturday 9am - 12pm

Telephone

+15618387250

Website

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