John Hollander, DPM

Achilles Injury Prevention with Jump-Roping

Marathon Training

The Santa Rosa marathon is coming up at the end of the summer, which means now is a good time to start getting ready for it. While you work on your distance and times, remember to strengthen your ankles as well for Achilles injury prevention. Jump roping as exercise can be a great way to build up the strength in your feet to keep them from sustaining an injury.

Jumping rope is a good way to work the muscles in your feet and ankles, to keep them strong and limber. While you are still putting direct pressure on these areas, it involves less impact than running or jogging. You will still want to take precautionary methods to make sure you don’t injure yourself while performing this exercise. This means wearing the right footwear and stretching your feet before you begin. Also, make sure you have enough space around you (including above you) to jump rope and not hurt yourself or anyone in your vicinity.

There are other exercises you can do to help protect your Achilles tendon. The 3-Way Calf Raise is a great way to strengthen your Achilles, because it targets different areas. You do this by doing calf raises on a set of stairs, first with your toes pointing forward, then facing each other, and finally pointing away from each other. This can help prevent injury because it helps the different areas of your calves prepare for all kinds of terrain.

If you have questions about Achilles injury prevention or need help with treatment options, call Dr. John Hollander at (707) 578-1222 to schedule an appointment in our Rohnert Park, CA office. We will take the time to answer your questions and make sure your feet are as healthy as can be.

Photo Credit: Sura Nualpradid –

Tagged under: , ,

Hiking With Neuroma Pain

Hiking with neuroma pain
Hiking with neuroma pain

Photo Credit: mimica via

Hiking in Santa Rosa, CA can be a thrilling and rewarding experience. From the old-growth redwoods in Armstrong Woods to the wide open spaces and beautiful vistas of Sugarloaf Ridge State Park, we have it all. Don’t let neuroma pain keep you from enjoying the great outdoors. If your toes are hurting, now is the time to get healthy.

A neuroma is a condition in which the nerves between the metatarsal bones become inflamed. You can often feel a thickening at the base of your toes, and the area may be painful or feel as though it is burning, making it difficult to walk. It is believed that wearing shoes that are restrictive or too tight can contribute to the formation of a neuroma. The pain is usually made worse when more pressure is put on the area, so wearing high heels that force your weight onto the ball of your foot is not recommended.

Treatment for a neuroma is usually conservative and non-invasive. Sometimes a simple change in footwear is all that is needed. Make sure your shoes have plenty of wiggle room for your toes, and that they offer adequate support. Additionally, you can add a shoe insert or a custom-made orthotic to ease your pain. You can also try calf stretches, which can relieve some of the pressure on your foot. If none of these treatment methods work you can go on to more invasive measures. This might include steroid injections or cryotherapy. As a last resort, surgery may be a viable option.

Call Dr. John Hollander at (707) 578-1222 to schedule an appointment in our Santa Rosa, CA office. We know how frustrating it can be to suffer from neuroma pain. You may feel unable to enjoy your life to the fullest because of the discomfort. Call today so we can get you back on the path to foot wellness, and then out on those hiking trails.

Tagged under: , ,

Keep Feet Spring Fresh

Getting Rid of Foot Odor
Getting Rid of Foot Odor

Photo Credit: usamedeniz via

You might enjoy taking off your shoes and kicking back at the lagoon in Spring Lake Regional Park, but if you suffer from foot odor others around you might not like it as much. Taking care of smelly feet doesn’t have to be difficult or overwhelming. It’s a fairly simple thing to do that just requires a little extra care.

Your feet tend to sweat more than any other part of your body. When you mix this excess perspiration and a confined, moist environment (your shoes), the combination can be quite stinky. People who are on their feet all day, or wear the same shoes without giving them time to air out, are more likely to suffer from this condition, also known as bromodosis. For extreme odor problems, it’s important to make sure that a fungal infection or athlete’s foot isn’t the cause of your smelly feet.

To prevent foot odor there are some things to keep in mind. Shoes take about 24 hours to completely dry out, so don’t wear the same pair two days in a row. Even a little bit of excess moisture can cause an unpleasant aroma. To keep your feet dry you can use an antibacterial foot powder or an antiperspirant. Also, always remember to wear socks. Specifically, use a pair made of synthetic material that wick away moisture from your skin. If your feet already smell, there are different soaps that can get rid of the odor in a few days.

Call Dr. John Hollander at 707-578-1222 to schedule an appointment in our Santa Rosa, CA office. Don’t let smelly feet leave you uncomfortable and unable to go barefoot without embarrassment. Call today and we will help get rid of your foot odor once and for all.

Tagged under: , ,

A Sprain or a Break Needs Quick Treatment

Ankle Sprains and Fractures

If your child plays for the Santa Rosa American Little League and dreams of being a San Francisco Giant one day, you are probably not a stranger to sports injuries—especially to the feet and ankles. Being able to tell if an injury is a sprain or a break is very important to getting the right treatment and being able to fully recover and stay in the game.

Ankle Sprains and Fractures

Photo Credit: sippakorn via

A sprain is trauma to the ligaments. It can range in severity and may involve damage to the surrounding tissues as well. You may find that you have bruising, swelling, inflammation, and pain. To treat a sprain you must rest your feet. Follow the RICE method: rest, ice, compression, and elevation. Discontinue the activity that caused the sprain while your foot heals. You may find that physical therapy can help get you back to full strength.

A fracture is an injury to the bones. A bone can be broken in one place or in multiple areas. When a bone breaks, it can cause damage to surrounding parts of the foot including the ligaments and the joints. You will feel immediate pain, and there might be swollenness, redness, and bruising. Most likely you will not be able to put any weight on the foot because of the pain and instability. Any time you suspect a broken bone, come in and see us as soon as possible so that treatment can occur. Your bone may need to be set back into its correct position, and you will have to immobilize the area (by way of a cast or splint) until it heals.

For more information on treating a foot sprain or a break, call Dr. John Hollander at 707-578-1222 to schedule an appointment. You want any injury—to you or your child—to be treated quickly and so it will heal well and avoid future complications, so don’t hesitate to call.


Tagged under: , ,

A Daily Dose of Foot Care

Daily Foot Care
Daily Foot Care

Photo Credit: Maggie Smith –

Mother’s Day is just around the corner and what better gift could there be than foot care? Knowledge of how to correctly care for your feet is a wonderful gift, but Mom might also appreciate a day at the spa getting her feet pampered. Most of us don’t take care of our feet very well on a daily basis. We sometimes take them for granted, but they do so much for us that we should give back to them too.

Keeping your feet looking nice and feeling great shouldn’t be a chore. It should be a daily routine you look forward to performing. Start by soaking your feet in warm water for a few minutes. Try adding some black tea or essential oils. After you’ve relaxed for a bit, use a pumice stone or emery board on your calluses. Moisturize your feet if they’re very dry or cracked, but don’t put any lotion between your toes, as they might stay too moist, which could increase the risk of fungal infection. Trim your nails, but not too short.

Taking care of your feet doesn’t end with just washing and grooming them. Your footwear is also a crucial element of having healthy feet. Choose shoes that offer support for your heels and arches. Wear ones that are appropriate for the activity you are doing. If you’ll be standing for a long time, you might consider adding a gel insert that will offer more cushioning. When you do wear sandals, make sure you apply sunscreen to the exposed parts of your feet consistently throughout the day.

Foot care is a rewarding experience; after all, they do take you everywhere you want to go. Call Dr. John Hollander at 707-578-1222 to schedule an appointment in our Santa Rosa, CA office. We will answer your questions and give you more tips on taking care of your feet.

Tagged under: , ,

Stretching for Injury Prevention

The Human Race is happening May 10th at 8am and will be a fun-filled day of helping out non-profit groups all over Sonoma County. Whether you are walking or running in the 3K or 10K, you will want to know how to prepare properly and stretch for injury prevention. Missing out on this race because you are injured would be a big disappointment.

Stretching to prevent injuryStretching should be an important part of anyone’s daily routine, especially people who live a more active lifestyle. There are many benefits of stretching, including improving athletic performance and reducing your risk of sustaining an injury. It does this by increasing flexibility and range of motion in your muscles and joints. It can also help calm you and could even become part of a ritual before a big race or competition.

There are several specific stretches that can help prevent injury in your feet. A towel can be used for gently pulling your feet toward you to get your tendons and muscles more limber. Another way to use a towel is by placing it on the floor and using your toes to scrunch it towards you and then push it away. Standing on a stair step, you can stretch your toes and your calves by letting your heels sink gently below the step. A good stretch for your arches is to roll a golf ball back and forth under your feet. These stretches are all easy and require very little equipment, but they are very effective in decreasing your risk of injury.

Call Dr. John Hollander at 707-578-1222 to schedule an appointment at our Santa Rosa, CA office. We are pleased to be your one-stop shop in all things feet! We want you to live up to your full potential, and that starts with good foot health.


Photo Credit:  Ambro via

Tagged under: , , ,

Spring Sports and Foot Pain in Children

Foot Pain in ChildrenFoot pain in children can be very common, especially when they are active in sports. Spring is here and that means baseball and soccer season. Some sports injuries can be avoided with a little extra care and knowledge. Other conditions just seem to be a part of growing up. Fortunately, your child should grow out of them over time.

One of the most commonly seen causes of foot pain in young people is Sever’s disease. This is when the growth plate in the heel becomes inflamed and swells, which results in pain and discomfort. The most common time for this problem to occur is during their growth spurt at the beginning of adolescence. Most children, by the age of 15, will have grown out of this condition because their feet will have reached their adult size. The fact that the growth plate grows faster than the leg muscles, along with the stress and pressure put on the feet during physical activity, leads to Sever’s disease.

Another common cause for pain in the feet is growing pains. This type of discomfort is typically felt more so at night than in the morning. This pain usually comes and goes and may last for weeks or months, but they will grow out of it. To ease growing pains you could try massaging your child’s legs and feet or help them to stretch the muscles themselves. Heating pads are also a good source of pain relief for your child’s sore muscles. A doctor may prescribe an anti-inflammatory, but always make sure the correct dosage is giving and that your child has no allergies.

For more information about foot pain in children call Dr. John Hollander at 707-578-1222 to schedule an appointment in our Santa Rosa, CA office. We want your children’s feet to be pain free so they can enjoy being young and staying active.

Photo credit: Stuart Miles via

Is Barefoot Running a Good Idea?

If you’re planning on going to the Classical Mystery Tour Beatles Tribute Concert, you may decide to pay homage to Abbey Road by not wearing any footwear. In fact, barefoot running is an old phenomenon that is making a comeback with many enthusiasts. This topic brings up controversy in many circles. Discussions center on whether it is better for your feet or more risky–here are some things you need to know.

Flat Feet FrontBarefoot running is also known as minimalist running. Proponents say that it is better for people to run this way, because it creates a forefoot first stride. This offers benefits including creating a more natural stride. Traditional running shoes are often selected based on their ability to control pronation. However, minimalists say that their more organic take on running shoes may resolve your pronation concerns—the natural way.

Minimalist running also comes with its fair share of dangers. Many people jump into this trend quickly instead of gradually warming their feet up to the change. This error often results in injuries. The thicker sole of a traditional shoe provides protection for your feet. If you experience a puncture wound, infection may result. This can be especially dangerous for patients with pre-existing foot conditions or a disease such as diabetes.

If you have questions about barefoot running, call Dr. John Hollander at (707) 578-1222 to schedule an appointment at our Santa Rosa, CA office. We will help you decide which type of running is best for you and your feet.

Tagged under: , , ,

Spring Into Action with Plantar Wart Treatment

Treating Plantar WartsDo you think you might have a wart on the bottom of your foot?  Plantar warts are common, and they can cause discomfort and even become painful if left untreated. Whether you have one or a cluster, we’re here to help you put the spring back in your step.

Plantar warts are found on the soles of the feet. They are caused by the human papillomavirus, also known as HPV, and are spread through direct contact. They are not typically painful, but they can cause discomfort if they are in a high-pressure area such as your feet. These growths are often found on the ball of the foot or on the heel.

Your feet are vital to everything you do, so take time to inspect them daily—including the soles. This condition is common in children, so parents should look at their children’s feet often. People with compromised immune systems may also be more susceptible to this common condition.

If you discover a wart, there are various treatment options available to get rid of it.  Dr. Hollander will help you determine the best option for you. To prevent your warts from spreading, keep them covered with a bandage until you can begin treatment. Remember not to touch them, and use good hygiene practices.

For information on plantar wart treatment, call Dr. John Hollander today at (707) 578-1222. You can also schedule an appointment at our Santa Rosa, CA office by requesting an appointment online. We want your feet to stay wart free so that you can feel confident and comfortable.

Tagged under: , , ,

Ingrown toenail prevention

California is known for our never-ending summers, but an unsightly and painful ingrown toenail can put a damper

Photo Credit:  Amberle Van Den Broeke

Photo Credit: Amberle Van Den Broeke

your plans. This common foot condition is easy to prevent and easy to treat, so you can stop wasting your time in pain and get back to the good things in life.

An ingrown toenail occurs when the nail grows into the skin instead of upward. You will notice pain, redness, and swelling. It can even result in an infection if not taken care of right away. You can usually treat one at home by soaking it in warm, clean water and gently pushing back the skin where the nail has pierced through. To prevent a nail from growing into the skin, make sure you trim them straight across, and wear shoes that give your toes plenty of wiggle room.

In certain cases, a podiatrist’s attention is needed. One of the ways a foot specialist can help is by lifting the nail so it grows the right way. You may need to have your nail partially or fully removed, and some of the surrounding tissue may need to be detached as well. If infection sets in, you might need a course of antibiotics.

If you are suffering from a painful ingrown toenail, call Dr. John Hollander today at (707) 578-1222 to schedule an appointment in our Santa Rosa, CA office. We can help get your feet sandal ready in no time.

Tagged under: , , ,