John Hollander, DPM

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: , , ,

High-Tech Heel Pain Treatment Keeps You in the Race

Heel Pain
Heel Pain

Photo credit: hyena reality via

If you are preparing for the upcoming Annadel Half Marathon in Santa Rosa, CA, it would be devastating to have a chronic condition like plantar fasciitis or Achilles tendinitis flare up right before the big event. If the unthinkable happens, extracorporeal shockwave therapy might be necessary to promote healing to your feet so that you can still run the day of the race.

Extracorporeal shockwave therapy, or ESWT for short, is the use of shockwaves directly to the pain site. It’s used when other more conservative treatments have failed, but before opting for surgical methods. There are different levels of shockwaves; some that require a local anesthetic and others that don’t. This therapy offers many of the same results as surgery, but with less down time and a much faster rate of recovery.

Podiatrists and patients alike prefer ESWT to surgery, because of reduced healing times. You will probably notice, even after the first day, that the pain does not worsen. As the damaged cells begin to repair and new cells grow, you will note that your pain is subsiding even more. After a session of this therapy, you will most likely notice soreness or possibly some bruising. However, these effects are mild compared to those of surgical intervention.

If you want to learn more about ESWT, call John Hollander, DPM today at 707-578-1222 or schedule an appointment online. We want your feet to be as healthy as they can be. Faster, more effective healing means you’ll be ready for your next big race.

Tagged under: , , ,

Spring into Orthotics to End Foot Pain

Custom Orthotics

Spring is in the air! As the weather gets hotter, spring sandals become the shoes of choice. This year’s trends are varied. You might try a jeweled version, or maybe you prefer color blocking. Whatever your favorite sandal style, comfort is key.

Custom Orthotics

If you wear orthotics in your shoes, you might feel like your footwear choices are restricted. There’s good news–most orthotics can be customized to fit any pair of shoes. Custom orthotics are made specifically for your feet from molds taken in our office. The materials used to construct these devices vary depending on your needs. However, the results are the same—feet that are free of pain.

Keep in mind that orthotics for sandals and dress shoes are smaller and regulate your foot less than those you use in your running shoes. A foot bed that can be removed is a must for orthotic use in sandals. Remember that heel height also impacts the effectiveness of these inserts—as heel height goes up, helpfulness decreases. Bring in your favorite pair of sandals or dress shoes, and our expert staff will explain your options.

Orthotics are used for many different conditions. The functional type control range of motion, while the accommodative type offer more support or cushioning. Both are used to control pain and address poor foot mechanics at the same time. Orthotics are commonly used to treat foot conditions including plantar fasciitis, tendinitis, and bunions. Custom-made orthotics are a good investment toward avoiding long-term complications brought on by a foot condition.

Only a podiatrist will be able to tell you which kind of orthotic will best treat your condition, so call Dr. John Hollander at (707) 578-1222 to schedule an appointment at our Santa Rosa, CA office. Let us help you get the right orthotics for your feet. Also, let us pamper your spring feet at our on-site spa, because when your feet are cared for you feel rejuvenated and reborn.

Tagged under: , , ,