Ways To Stay Active After Huring Your Achilles

Ways To Stay Active After Tearing Your AchillesIt can be very painful and stressful to tear an achilles tendon. This can happen to people who are very active, who do sports or dance, and so it can be a challenge to stay active after this kind of injury occurs. For people who are struggling through the recovery process and still want to be able to exercise, we have gathered some activities with a torn achilles or achilles tendonitis that you can turn to.

Use Dumbbells

There is no reason you should not keep your upper body in shape as you recover from a tendon tear. You can do this sitting up in bed or in a chair, with dumbbells of any weight you are comfortable lifting. It is important to listen to your body, however, especially if you are taking pain medication, which can impact the way you exercise even your upper body. Dumbbell presses are a great way to work tough muscles in the arms so that you can even improve the way you look while still in the recovery process.


If you are about six weeks into the recovery process, anther of the best activities to consider is swimming. This is not an option until six weeks have passed, but since being able to strenuously exercise will still be a few months away, you want to consider swimming.

Physical Therapy

After an injury of this kind, you will need to go do physical therapy to get your tendon working the way it should. This can be a great way to stay active without risking the recovery process. Ask the physical therapist to show you safe exercises to do yourself in order to maintain flexibility and strength as you recover. Of all the activities with a torn achilles that you can do, this is the safest and most effective.

Core Training

Core training can be done in a seated position and will not only keep you active as you recover, but it will strengthen your entire body so that when you heal you will be stronger than before. Things like simple waist rotations can be very beneficial to you and your core. You can also try bending to the sides to try and touch the floor, or Russian twists, which can be very effective in building abs and strengthening your core. Be sure to sit in a chair that is stable and will not move about while you exercise, and that you are not putting weight on your injured foot.

These are some of the best ways you can stay active even as you recover from a tendon injury. It can be a stressful and long process, but by doing these exercises you will be keeping yourself busy and ensuring that can get back to exercising once you recover. Be sure to listen carefully to your doctor and physical therapist to stay safe at all times and to take the medications that they provide. You will be able to get back to your regular exercises soon.

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How Long Will A Broken Ankle Sideline You From Football?

How Long Will A Broken Ankle Sideline You From Football?When it comes to knowing when a person can play football after a broken ankle, most orthopedists believe that an uncomplicated fracture will sideline the patient for about eight months.

First, the person’s ankle may be in a cast for at least six weeks. When the cast is removed, the person will need to relearn how to walk the right way. After this, it takes about six months for the ankle to completely heal. On top of this, the person will undergo rehabilitative therapy under the supervision of a physical therapist. This, recall, is for an uncomplicated fracture.

About a Broken Ankle

Broken ankles are fairly common because the ankle is a complex and somewhat delicate joint that involves many bones, ligaments and tendons. Any one of these structures can be damaged. An ankle fracture does not even have to be the result of a violent motion or a blow suffered when playing football, soccer, tennis or any other strenuous activity. Some people get them just from walking incorrectly. The severity of ankle fractures also differ. Stable fractures, where the bones remain in the same place, can be treated non-surgically. Fractures that are severe, unstable and knock the bones out of place may need surgery to fix.

The doctor can tell what kind of fracture a person has suffered through manipulating the ankle, ordering X-rays and considering the patient’s symptoms.


When the ankle is broken it will hurt to touch it. There is swelling and bruising and the skin around the ankle may be discolored. The joint can be obviously deformed. A person who suspects they’ve broken their ankle should not continue with their activity but immobilize the ankle, and follow the RICE procedure. This means rest, ice, compress and elevate the ankle.

A person who attempts to use their ankle when it’s broken will make the injury worse. That means that ligaments, tendons, nerves, blood vessels and muscles can be affected, and when the bone heals it may not be properly aligned. Trauma to the surfaces of the joint may lead to arthritis. Bleeding from the fracture may put the person at risk for a dangerous condition called compartment syndrome. This is an increase of pressure in one of the “compartments” that contain the muscles of the leg. In untreated cases, the muscle can be destroyed, and the leg may need to be amputated. In that case, the answer to when a person can play football after a broken ankle is “Never.”


The doctor may first put the broken ankle in a splint to ease the swelling, then put the ankle into a cast. The patient will then need to use crutches. If the fracture is unstable, the doctor may put the ankle back into position before putting on the cast or suggest surgery.

If the ankle is healing well after six weeks, the doctor refers the patient to a physical therapist to strengthen the joint and the leg. If the joint hasn’t responded to treatment, surgery may be needed to fix the broken bones in position.

In that case, the doctor puts the patient’s leg in a cast or a walking boot for at least another six weeks. After that, the patient starts rehabilitation with the physical therapist. For a complete diagnosis, we recommend contact our office to schedule an appointment with Dr. Aslmand.

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Torn Ligament in Ankle: What Does It Feel Like?

Torn Ligament in AnkleLiving a fun- and activity-filled life is an ideal and healthy goal to aim for. Whether it’s a leisurely stroll in the park, a challenging hiking trip in a forest on uneven terrain, or simply playing with your children in the backyard, your ankles are working hard to support your weight and freedom of movement. Unfortunately, one careless step, or a momentary loss of balance is enough to lead to sudden traumatic injury, causing sprain, rupture, or in severe cases, torn ligament in ankle.

What Are Ligaments and How Do They Work?

Your ankle bones are held together by three strong, elastic bands of connective tissue, the ankle ligaments. Their purpose is to provide support for the bones, while offering a wide range of delicate motions to your feet. Their health is vitally important to allow walking, running, and other weight-bearing physical activities.

What Happens When Ankle Ligaments Are Injured?

Unexpected, sudden twist of your ankle can lead to stretching and tearing of the ligaments, causing various degrees of trauma. In mild cases, the ankle joint is sprained with only minor damage present, however if the injury is severe, your ligaments could partially rupture, or even end up being completely torn.

What Does Torn Ligament in Ankle Feel Like?

When dealing with potential ligament injury, you should look for the following symptoms:

  • the most common sign of torn ligament in ankle is pain of varying degree; serious discomfort being extremely likely
  • you may experience swelling and bruising around the affected ankle
  • standing and putting weight on the injured foot becomes difficult, even impossible
  • in severe cases, you may have heard a popping sound during your accident

When ligaments are torn, your symptoms are unlikely to improve on their own in the hours following the injury. It is impossible to tell the severity of the damage simply judging from what you feel and see; medical evaluation is almost always necessary.

How Will My Ankle Injury Be Evaluated and What Are My Treatment Options?

During your visit, your medical professional will likely request an x-ray to have a better idea about the extent of your ankle injury. If your ligaments are torn, resting your ankle is vitally important. In order to immobilize the affected joint, an ankle brace may be worn for a period of time to help the ligaments heal, and to provide stability for the ankle. In the meantime, ice and compression may help to relieve the swelling, and elevating your foot will ensure that your ankle receives the proper rest it needs during the healing process. Surgery of the torn ligaments is rarely needed. Unless you experience repeated ankle trauma, your ligaments should heal on their own, provided that the advice of your medical professional is being followed. However, should this injury occur too frequently, surgical tightening of the ligaments may become necessary.

How Long Before I Can Return to My Previous Activities?

While torn ankle ligaments may heal relatively quickly, the gradual rehabilitation of the affected joint is very important. Ask your podiatrist’s advice, start slowly, and move gently. Daily stretching and strengthening exercises are a great way to increase the range of motion until you are able to bear weight on your foot, and movement becomes pain-free once again. This may take a few weeks depending on the severity of your injury, but by following these guidelines and consulting your podiatrist, you can ensure that you will be back to your previous activities quickly and without complications.

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How To Tell If You Have a Stress Fracture In Your Foot

Foot Stress FractureA stress fracture is severe bruising or a small crack in the bone. These injuries are common among runners and also athletes who are involved in running sports like basketball and soccer. Stress fractures arise when a person changes their activities. Fractures can also occur when a person is suffering from osteoporosis or some similar disease that weakens their bones. To determine whether you have a stress fracture in your foot, you need to know where it is likely to occur, what causes it, the symptoms associated with this injury, and conditions that mimic stress fractures.

Where Do Stress Fractures Affect?

Stress fractures affect the metatarsals in your foot. When walking or running, the metatarsals are the main areas that are greatly impacted. Stress fractures can also occur in the heel, the outer bone of your ankle and lower leg, the small bone in your ankle joint, and the bone above your mid-foot.

What Causes a Stress Fracture?

A majority of stress fractures are regarded as overuse injuries. Overuse fractures arise when an athletic activity or movement is repeated often. The supporting muscles and weight-bearing bones in your foot do not have sufficient time to heal during exercise sessions.

Another cause of stress fracture is the interruption of the bone’s remodeling process. Your bones are constantly in a state of turnover. This means that new bone is always been replaced by older bone. When an athlete’s activity is excessively great, the older bone breaks down rapidly and outpaces your body’s ability for repairing and replacing it. This causes your bone to grow weak and susceptible to stress fractures.

Many cases of stress fractures arise when a person increases their physical activity. Such an increase can be the result of the frequency of a particular activity like increasing the days you exercise in a given week. It may also be in the form of increasing the intensity or duration of an activity like running for a longer period of time.

Bone fractures can also be caused by conditions like osteoporosis. These conditions decrease your bone’s density and strength making you more vulnerable to a stress fracture.

What Are The Symptoms Of A Stress Fracture?

The most common way to identify a stress fracture in your foot is pain. You will experience pain that develops slowly and gets worse when you continue engaging in weight bearing activities. The other symptoms you should watch out for include:

Pain that goes away when you rest

  • Pain that intensifies as you engage in your normal activities
  • Swelling on the exterior part of your ankle or above your foot
  • Bruising
  • Tenderness at the area of the foot that is causing you pain

What Conditions Are Easily Confused With Stress Fractures?

Some of the conditions you can mistake for a stress fracture are:

  • Sprains: These damage the ligament that stabilize your foot joint
  • Strains: These damage your muscle ortendon
  • Referred pain from the back: These include conditions such as arthritis or sciatica in the low back of your foot
  • Morton’s neuroma: This is a growth that affects the nerve that lies between the third and fourth toes of your foot.

Summing It Up

If you suspect you are suffering from a stress fracture, and the pain persists even after you rest or apply first aid, you need to consult a doctor. Your doctor may use surgical or non-surgical methods to relieve the pain. However, many cases of stress fractures are relieved by elevating the foot, placing ice on the affected area, or taking a break from rigorous activity.

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3 Tips For Choosing The Right Podiatrist

Long Beach Podiatrist

3 Tips For Choosing The Right Podiatrist

If you are suffering from a foot injury, you need to seek professional care to ensure your current state does not escalate and become a serious medical condition. Podiatrists are medical experts who specialize in foot care. With so many podiatrists available today, picking the right one can be a pain stacking endeavor. Here are three tips that will help you choose best podiatrist in long beach.


When looking for the best podiatrist near me, you need to verify their credentials. Not only should a podiatrist be licensed to practice, they should also have the appropriate training. Although podiatrists go through a bachelor’s degree, they are not all the same. There are podiatrists with special skills and training in different areas like high-risk management, sports, surgery, and pediatrics. Therefore, you need to determine a podiatrist’s specialized training or skills to decide whether they are qualified to treat your condition. Your general doctor can help you narrow down the particular skills required for your specific ailment.

Apart from reviewing a podiatrist’s training, you need to check their background. Find out what other cases they have dealt with and their success rate. Determine how long a podiatrist has been practicing and their reputation among the medical fraternity. These queries will not only help you find the right professional but will almost guarantee you the highest quality of treatment.


When it comes to foot care, the procedures adopted by the best podiatrist in long beach make a whole lot of a difference. One of the things you need to look out for when picking a podiatrist is the procedures they offer. The more techniques a podiatrist uses, the higher the chance of resolving your problem. The ideal podiatrist should have state of the art equipment for treating different foot conditions. They should also be skilled in applying different methods of treatment.


When looking for the best podiatrist near me, you should be keen on their charges. Conducting an online search or seeking recommendations from your doctor will help you generate a list of the best podiatrists and the rates of their services. While you should not compromise on quality because of price, it smart to seek out a podiatrist with an affordable treatment plan. When you find a foot care professional who offers friendly prices, ensure they have standard treatment facilities, are licensed, and have the full expertise to treat your condition.

Finding the right podiatrist in long beach is no easy undertaking. You need to bear in mind the potential candidate’s training, treatment options, and charges. You will never go wrong when you conduct your search for a podiatrist guided by these three simple tips.

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Do I Need to See a Podiatrist for Corns?

Corns on Feet

Do I Need to See a Podiatrist for Corns?

Corns are one of the top foot conditions that podiatrists see. They’re not contagious, but they can be unsightly and uncomfortable and often leave sufferers combing the internet for home remedies to relieve them. Though corns generally aren’t a serious problem, there are several good reasons to see a podiatrist for corns to ensure that they’re treated safely and effectively.

What are corns?

Corns are similar to calluses, in that they’re areas of hardened skin developed to protect parts of the body.

  • Hard corns are typically located on the tops or outsides of toes, and have a firm, dense center.
  • Seed corns show up on the heels and balls of feet, and resemble plugs of hardened skin.
  • Soft corns are usually found between toes, and are smooth and tender.

While calluses arise in areas subject to friction, corns develop in areas subject to pressure.

Can corns be treated at home?

Many people find themselves asking, “Can I treat the corns on my feet myself?” Unfortunately, this is often not the case. DIY remedies usually involve ingredients like lemon juice in an attempt to soften the hardened skin, or even cutting the corn off at home. These measures may not completely remove the corn, increase the odds of infection, and don’t do anything to prevent its recurrence.

Is it necessary to see a podiatrist for corns?

It’s a good idea to have corns treated by a professional. If they are cut or scraped, they can easily become infected. This is a particular risk in people with diabetes, heart disease, or poor circulation. Sometimes, corns may begin to discharge fluid on their own. This is typically a sign of infection, and warrants a doctor’s visit. In the office, a podiatrist can trim the corn and offer advice to keep it from coming back.

For corn sufferers wondering, “Should I visit a podiatrist for the corns on my feet?” The answer is: Probably.  It is best to schedule a consultation to determine the extent of the corn just to be sure.  Corns generally aren’t a serious problem, but they can become very uncomfortable and can be quickly and easily taken care of during a podiatrist’s office visit.  To schedule a consultation with Advanced Foot and Ankle Center give our office a call at 562-426-0376.

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Difference of a Midfoot Sprain Versus Lisfranc Injury

Midfoot Sprain Vs Lisfranc InjurySometimes, they are referred to as midfoot sprains that usually need a long time of recovery. Lisfranc injury also involves any joint dislocation, fracture combination and injury to stabilize joint ligament.

A damaged part is the connection of the forefoot and midfoot. Significant disruptions of midfoot ligaments typically lead to chronic pain or immediate swelling, and inability of lifting heavy weight objects. That is especially happen when there are superimposed fractures in the bones of the midfoot. During normal walking or standing, the ligament of your midfoot is subject to body weight forces. The bones and the ligament must be treated before the occurrence of normal walking. However, healing usually takes a couple of months, before it returns to the normal position.

What is Midfoot Sprain?

Midfoot sprains are damages or injuries to the ligament of the foots’ central region or the midfoot. This type of injury is very common that usually occurs during physical activities or athletic, especially those types of sport that involves twisting & cutting that might lead to injury.

When you fall, stumble or your foot turns oddly, such incidents can also lead to midfoot sprain. Midfoot sprain can cause athletes to miss their time season, as it is not just a simple sprain. Midfoot sprain also involves tearing of the ligament, fibrous structures that connect the bone.

How Can You Classify Midfoot Sprain?

Classifying a midfoot sprain may not be easy for some, especially if it is just your first time to encounter such kind of injury. Midfoot sprain is most commonly momentary elasticity of the ligament, which subsequently starts to the original length. That is therefore called as grade one injury.

Less common and more severe injuries are most likely lead to grade two or even grade three or complete ligament rupture. In that case, the injuries of the midfoot are more severe because the ligament is not returning to the original length, causing the bones to separate from one another. This is also referred to the unstable injury, which usually need a serious treatment or surgery.

What is a Lisfranc Sprain?

A Lisfranc center region of foot is a name of the midfoot of individuals. The region contains several small bones that form an arch of your foot. The bones of your Lisfranc are very important, as they have specific roles to give support & stability to the feet. Furthermore, Lisfranc injuries or sprains should be taken seriously as they can really affect the normal function your feet.

Importance of Immediate Treatment

Whether it is Lisfranc injury or midfoot sprain, it is very important to treat them immediately and appropriately. In most cases, these types of injuries or damages can cause big problems and become permanent, once not treated early. A person with Lisfranc injury or midfoot sprain might not return the normal function of the foot, especially when the ligaments or any bones of the Lisfranc gets sprained and torn. Swelling, persistent pain, bruising and severe pain are also involved. So, if ever you encounter this kind of injury or sprain in your feet, make sure to treat them earlier to prevent serious injuries.

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4 Ways to Build Ankle Strength

Strong AnklesAnkle sprains are one of the most common conditions injuries. The good thing is that it can possibly be avoided by enhancing your ankle strength.  There are also many benefits attached in maintaining healthy and strong ankles. Healthy and strong ankles can definitely improve your legs and balance.

Perhaps, most of you think that ankle exercise is just for the athletes. Well, you are wrong, as even regular individuals can do a lot of ways to build ankle strength. Exercise can help you a lot and can be performed while watching TV or sitting down.  You can even strengthen your ankles when adding weight for bigger challenge. Working on or stretching your balance could also build ankle strength.

Working out while Sitting

Performing ankle turn is one of the most effective ways that you can do to strengthen your ankles. Apart from that, it is also one easy way of ankle exercise that you can perform. While sitting in your chair, just slide the exercise band or jump rope under a single foot. Then, pull the rope/band to pull your ankle.

After doing that, push against bands’ force and slightly turns your ankle. The bands or the rope are stretching materials that have wider range of movement, that’s why they are very effective to use for strengthening your ankle. You can do it repeatedly as many as you can. You can also use old-shirt if no available jump rope or rubber band.

Performing exercise while standing

This type of ankle exercise is so easy, where you can try your toe raises. If you feel weak or you have issues in proper balancing, you can do this ankle work out placing your back on the wall. Make sure that you are not using anything that has overly weight in your hand while performing the exercise.

Stretching your ankle

This is another way of exercise that you can do to build your ankle strength. Place both of your hands on the wall for about shoulder heights, then prop your right ball touching the wall. You can always repeat doing this type of ankle exercise if you want. Once you experience ankle sprains, you have to immediately check them to prevent possible defects or any serious injury.

Practice Your Balance

Practicing your balance is also one of the most effective ways of exercise that can definitely improve your ankle strength. Stand on the pillow or wobble board with legs that are slightly closer than the shoulder width. After that, squat down in a slowly manner while controlling your squats’ speed.

Then, slowly go back to your standing position. It is best recommended to perform this exercise for about ten squats every in every set. You can repeat doing the set three times or more depending on your ankle strength. If you know more different ways of ankle exercise, you can add them on your list.

Strengthening your ankle is very important to be done now. It will not only help you to be more physically active, but can even enhance your physical performance.

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How to Diagnose a Sprained Ankle Compared to a Broken Ankle?

Sprained AnkleBoth sprained ankle and broken ankle are painful and can result from the same injuries. However, these two different fractures are treated differently.

A person with sprained ankle can walk with a foot, but carefully & with pain. Sprained ankles are injuries that occur when you twist, turn or roll your ankles in awkward way, especially during physical activities.

Once it happen, this can tear and stretch the bands of ligaments which help to hold together the bones of your ankle. Ligaments help to stabilize your joints and preventing from excessive movement.

When ligaments around the ankles are push and past these limitations, it can cause sprain. This fracture, commonly involves injury to the ligament outside the ankle. You might have sprained ankle when you notice these symptoms in your ankle.

Common Symptoms of Ankle Sprain

  • Stiffness
  • Pain
  • Skin discoloration
  • Tenderness
  • Swelling
  • Bruising

The ankles can sustain a lot of different injuries. That’s why it’s very necessary to see a doctor when you experience such problems in your ankle. A doctor can figure out whether your injury is something severe or a sprain. Doctors can perform physical examination in order to find out which ligaments are torn. In the exam, a doctor will move the ankle joints in different ways in order to check the range of action.

Imaging tests, like X-ray is also perform to ruled out the bone fracture. When the doctor suspect bone chipping, damage the ankle joints surface and serious injuries to ligaments, an MRI may also be done. The MRI exam uses strong magnetic and radio waves in order to make detailed image of one’s’ body, allowing the doctor to create proper diagnosis for your sprained ankle.

Sprained ankles are injuries where there’s disruption and tear of ligaments. While broken ankle is any crack, chip and break in your ankle bone. This fracture of your ankle does not only affect the bone ankle but, including the talus, fibula and tibia. Broken ankle is typically due to stressing your ankle joint.

Ligaments may even tear down and the ankle get fractured. This type of ankle fracture can occur because of rolling in and out of the ankle. Apart from that, twisting it side by side, joint extending or extreme flexing are also other reasons of broken ankle.

Common Symptoms of Broken Ankle

  • Numbness
  • Swelling
  • Deformities of bones surrounding the ankle
  • Bruising
  • Pain
  • Pale tissues

One of the most important thing to do when you are experiencing these signs and symptoms, is to consult a doctor. Broken ankles are more serious than sprained ankles and they need to be treated immediately. A physical examination and X-ray are needed to be done in diagnosing a broken ankle.

Treatment may also include taping, booting, casting, wrapping, or surgery. The recovery period for those patients with broken ankles commonly last for four to eight weeks, allowing the ankle bones to be heal. Several months are needed to regain the full movements of ankle joints. But those patients with severe fractures that require surgery make take lots of time to be heal.

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3 Ways to Rehabilitate Fallen Arches

Rehabilitate Fallen ArchesWhat is fallen arches? What are the main causes of these fallen arches? How can you determine if you have fallen arches? A fallen arch is a form of your feet that causes discomfort and severe pain. Normally, a person with fallen arches can see the arches underneath the foot.

The arches are created by tendons on your feet when they pull. Flat feet or fallen arches are medically called as the per planus that usually occur when your ligaments, small bones and tendons on the bottom of your feet can’t properly support your body, then subsequently collapse.

Thousands of people suffer from sole pains and various aches each year, and the top offender is the flat feet or fallen arches. While this fallen arches concept is something that you’ve heard before, it’s necessary to fully understand it and most importantly if how fallen arches will affect your mind, peace, and orthotic health. Fallen arches or flat feet have common causes and these include; congenital abnormality, torn/stretched tendons, broken bones, nerve conditions and rheumatoid arthritis.

1.) Understanding the type of Fallen Arches

Fallen arches are usually normal, especially to children. It is normal for young ones to have fallen arches at age of five years or sometimes ten years as they take time to the tendons, ligaments and bones on the side of the feet to form the supportive arches. When you notice that way in your kids, don’t panic, especially if it doesn’t cause any pain and problems when they’re walking.

But, they will definitely grow out, so it’s needed to be fix immediately. One of the best way to rehabilitate your flat feet is do a flat surface exam to figure out fallen arches. Moisten the feet then step into dry surface which shows the footprints. If the whole surface of the feet can be distinguished from the footprints, then your child has fallen arches. Whether it occur to children or adult, it’s normal to feel severe pain.

2.) Wear supportive shoes

No matter what type of fallen arches you have, wearing supportive shoes is one of the best ways to rehabilitate your flat feet. Wearing more shoes with arch support can provide benefits and can possibly give total relief to your leg, back or feet symptoms. Look for a comfortable athletic and walking shoes with good arch support firm heel counters, roomy toe case and flexible sole. Wearing more supportive shoes can really help to support your arches and decrease the Achilles and posterior tibial tension.

3.) Consult your Podiatrist

Self-care treatment is good and can reduce the possible risks of flat feet, but the most effective way to rehabilitate your fallen arches is to consult podiatrists. They are more knowledgeable and know how to effectively treat your fallen arches. A podiatrist can specialize the disease that you have in your feet and can provide you the correct treatment. They can do examination and x-rays to determine what type of fallen arches that you have and recommend you the right palliative like orthotic therapy, form of flat feet surgery or casting and bracing of your feet.

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