Total Foot and Ankle

Total Foot and Ankle Quickly becoming recognized as a top podiatrist in Plano, Dr. John Baca offers state-of-the-art toe,

Your feet carry you through everything:WorkWorkoutsFamily timeDaily lifeBut most people ignore them…until pain shows up....
04/02/2026

Your feet carry you through everything:
Work
Workouts
Family time
Daily life

But most people ignore them…
until pain shows up.

Heel pain.
Swelling.
That sharp feeling with every step.

The truth?
Pain is your body asking for attention, not something to push through.

Warmer weather means:More walking.More running.More outdoor sports.More weekend projects.Sudden increases in activity ca...
03/24/2026

Warmer weather means:
More walking.
More running.
More outdoor sports.
More weekend projects.

Sudden increases in activity can lead to:
• Heel pain
• Plantar fasciitis
• Ankle strains
• Stress injuries

If you’re ramping up activity this month, ease into it and wear supportive footwear.

What activity are you starting back up this spring?

Stand on one foot for 10 seconds.Did you:A) Feel steadyB) Wobble a littleC) Have to put your foot downBalance and ankle ...
03/18/2026

Stand on one foot for 10 seconds.

Did you:
A) Feel steady
B) Wobble a little
C) Have to put your foot down

Balance and ankle stability matter more than most people realize, especially for preventing falls and sports injuries.

Try it right now and tell us your result 👇

Quick test:Turn your everyday shoes upside down.Your shoes tell a story about your gait, and sometimes your pain.Worn fo...
03/16/2026

Quick test:
Turn your everyday shoes upside down.

Your shoes tell a story about your gait, and sometimes your pain.

Worn footwear can contribute to knee, hip, and back issues too.

When was the last time you replaced your daily shoes?

They carry you through:Morning routines ☀️Workdays 🏢Workouts 🏋️Errands 🛒Family time ❤️And most of the time… they get ign...
03/03/2026

They carry you through:
Morning routines ☀️
Workdays 🏢
Workouts 🏋️
Errands 🛒
Family time ❤️

And most of the time… they get ignored.

Foot pain isn’t “just part of getting older.”
It’s often a sign something needs attention.

On a scale of 1–10, how are your feet feeling lately?

Ankle sprains are one of those injuries people try to “walk off”…until it happens again 😩A few signs your ankle needs mo...
02/25/2026

Ankle sprains are one of those injuries people try to “walk off”…
until it happens again 😩

A few signs your ankle needs more time/support:
⚠️ swelling that won’t go down
⚠️ instability or “rolling” easily
⚠️ pain going downstairs
⚠️ sharp pain with side-to-side movement

Ankle injuries are sneaky, and proper recovery matters for long-term stability.

Not to be dramatic… but some shoes are basically foot pain in disguise 😅Quick shoe check:✅ supportive arch✅ stable heel✅...
02/17/2026

Not to be dramatic… but some shoes are basically foot pain in disguise 😅

Quick shoe check:
✅ supportive arch
✅ stable heel
✅ room in the toe box
✅ not worn down unevenly

If your shoes are:
👟 flat + flimsy
🩴 constant flip flops
👠 narrow + tight
…your feet may be working overtime every day.

Happy Valentine’s Day 💝Here’s your reminder that self-care includes the parts of you that work the hardest, your feet 🦶✨...
02/14/2026

Happy Valentine’s Day 💝
Here’s your reminder that self-care includes the parts of you that work the hardest, your feet 🦶✨

Wear the comfy shoes.
Take the stretch break.
Give your body the support it deserves.

That sharp heel pain when you step out of bed?That “ouch” feeling after sitting for a while?It could be a common issue c...
02/11/2026

That sharp heel pain when you step out of bed?
That “ouch” feeling after sitting for a while?

It could be a common issue called plantar fasciitis.

Simple habits that can help:
✅ supportive shoes (even at home)
✅ gentle stretching
✅ avoiding walking barefoot on hard floors
✅ icing after activity

If it’s lingering or getting worse, don’t wait until it affects your whole routine.

A lot of people assume foot or ankle pain is just part of life…but pain is your body’s way of asking for help, not somet...
02/03/2026

A lot of people assume foot or ankle pain is just part of life…
but pain is your body’s way of asking for help, not something you have to “push through.”

If you’ve been dealing with:
• heel pain in the morning
• aching arches
• swelling after work
• sharp pain when walking
• ankle weakness or instability

You’re not being dramatic. You’re being smart by paying attention ✅

Small imbalances, improper shoes, or repetitive strain can lead to problems over time, from bunions and hammertoes to sh...
01/20/2026

Small imbalances, improper shoes, or repetitive strain can lead to problems over time, from bunions and hammertoes to shin splints and ankle instability.

At Total Foot & Ankle, we specialize in understanding exactly how your foot mechanics affect your daily life, not just treating pain, but preventing it.

Your feet do more than support you…
They define how you move through life.

A few minutes each morning or evening can help improve circulation, reduce tension, and prevent common issues like heel ...
01/14/2026

A few minutes each morning or evening can help improve circulation, reduce tension, and prevent common issues like heel pain, plantar fasciitis, or stiffness after long days on your feet.

Try this:
🟢 Sit with one leg crossed
🟢 Use your hand to gently pull your toes toward you
🟢 Hold for 20–30 seconds per foot
🟢 Repeat 2–3 times

Small steps → big comfort.

Address

6300 W Parker Road Suite 425
Plano, TX
75093

Opening Hours

Monday 8:30am - 5pm
Tuesday 8:30am - 5pm
Wednesday 8:30am - 5pm
Thursday 8:30am - 5pm
Friday 8:30am - 5pm

Telephone

+19729428080

Website

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