Foot pain is among one of the most common ailments that affect people of all ages at a certain point in their lives. Foot pain might occur anywhere in your foot including the heel, sole, ankle, toes or arch. It can be incredibly frustrating and debilitating to those who suffer from it and sometimes, it makes no sense. There are several reasons you may be suffering from foot pain, and there are many options to help relieve it or indeed cure it, take a look.
Causes of Foot Pain
Foot pain can be caused due to several reasons like old age, excessive walking, and standing on feet for longer periods of time, some kinds of fracture, mineral deficiency, diabetes, ingrown toenails or other health conditions. However, the main causes of foot pain can be grouped into two major categories as shown below:
One of the major causes of foot pain is by wearing shoes that don’t fit properly. High-heeled shoes may often result into foot pain because they usually place great pressure on your toes.
You can also experience foot pain if you’re injured during the high-impact exercises or sport activities like intense or jogging aerobics.
Common Medical Issues
Various medical issues have been closely associated with foot pains. Your feet are particularly susceptible to pain that’s caused by arthritis. Based on the American Podiatric Medical Association, there are more than 33 joints in your foot that may be affected by the condition.
Diabetes may also cause complications and many feet disorders. People suffering from diabetes are always more prone to:
- Foot sores or ulcers
- Nerve damage in the feet
- Hardened or clogged arteries in the feet and legs
In case your feet are aching after having a long day and you cannot talk anyone into giving you a massage, then you are doing the wrong thing. Therefore, you should take matters into your own hands. According to Francis Rottier, DPM and a podiatrist at the Loyola University Health System situated in Maywood, there are several quick and easy exercises and stretches that can be done to relieve foot pain.
In fact, you do not need to even get up from your couch. Just consider doing the below moves as you catch up on your favorite sitcom. (Build muscles and burn calories —all while still boosting your mood). Here is how to relieve your foot pain with 6 easy tricks:
1. Soak your feet.
Treat yourself to a foot bath at the end of your day. According to Irene S. Loi, a podiatrist within the department of orthopedic surgeries at the NYU Langone Medical Center, the warmth usually relaxes all the muscles within your feet. You should soak your feet in the warm water for around 10-15 minutes. For extra benefits, add some Epsom salts. Irene S. Loi says that they are bacterial and anti-fungal thus it can fend off the foot odor.
2. Roll it out.
One of the common causes of foot pains is having a tight plantar fascia; a tendon which runs along the arch from your toes towards the heel. Ruttier says that plantar fasciitis occurs when it becomes inflamed. To loosen the tendon, just roll the tennis ball up and also down the bottom of the foot.
- Put it on ice
You can always accomplish similar rolling benefits while icing the foot using a frozen water bottle that’s covered with a washcloth or towel —or just try freezing water in a smaller Dixie cup. Rottier says that the cold may relieve some of this inflammation.
- Give yourself a massage.
Rubbing the feet will work out any kind of tightness while also encouraging flow of to the foot. To massage the feet, you should add a little lotion. Using the thumb on top of the foot and the index finger on the bottom part of your foot, rub the feet in the clockwise direction as you continue working from your toes to the heel and ankle. After this, you should go counter-clockwise direction and then work your way back to the toes.
5. Stretch your ankles.
Move one of the ankles in a clockwise direction 10 times before reversing the direction. You should then switch sides. After you are done, you will have to point and flex every foot 10 times. The moves will not only loosen up the ankles but they also strengthen the joint muscles.
6. Towel stretch.
While seated, just prop a foot up to an ottoman or coffee table in front of you so that your leg becomes straight. Loop a tee shirt or towel around the ball of your foot holding onto each end with both of your hands. You should then pull it towards you gently so as to stretch the bottom of the foot and your calf. Hold for 15 seconds and then release. Switch legs and repeat the process.
Sourced from: prevention
Photo: Thinkstock/Spike MaffordPosted on May 5, 2023