The human foot is made up of 26 bones, over 100 muscles, numerous ligaments and tendons. If your feet hurt, it can be a symptom of a problem with interacting with internal and / or external factors. Since the feet carry the weight of the body and are responsible for your mobility, it is important to treat the pain immediately. As soon as you start to feel it, you may unintentionally change the way you walk or use your feet, which can cause hallux valgus, plantar fasciitis, and hammer toe. More serious problems need to be diagnosed by a doctor, but there are stretching exercises and treatments that can ease the pain and help you change your habits so you don't exacerbate the disorder.
Steps
Part 1 of 4: Identifying the Symptoms and Causes of Foot Pain
Step 1. Know the symptoms
Foot ache symptoms are quite obvious. If you notice any of the following ailments, you should start treating them immediately:
- Pain in the toe, heel or forefoot area.
- Swelling or bumps anywhere on the foot.
- Difficulty walking or feeling uncomfortable while doing it.
- Discomfort to the touch in any part of the feet.
Step 2. Recognize the causes of heel pain
There are several causes behind this discomfort. Here are some of the most common:
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Plantar fasciitis is the most common underlying cause of heel pain. It is caused by irritation of a plantar fascia, the hard tissue that connects the toes to the heel bone. It can cause discomfort in the heel or arch area.
Treatment for plantar fasciitis includes rest, taking over-the-counter pain relievers, or stretching exercises for the heels or toes
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Heel spurs consist of a new bone formation in the lower heel area that can cause discomfort. Usually, they are caused by poor posture, inappropriate shoes, or activities such as running.
How to cure this exostosis? Better shoes should be chosen, with a bow that offers more support, rest and / or take over-the-counter pain relievers
Step 3. Recognize the causes of other types of foot pain
If other areas are bothering you and not your heels, there can be many reasons. Here are some of them:
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Metatarsalgia occurs as a result of inflammation of the forefoot. Generally, it is caused by strenuous activities or shoes that are not suitable for the foot.
Treatments include applying ice to the area or rest, choosing more suitable shoes, or taking pain relievers
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Hallux valgus is a bone deformation of the largest toe of the foot; It occurs when a bony bump forms on the edge of the foot, usually near the base of the big toe. It is often caused by shoes that don't wrap the foot well.
Treatment includes wearing more comfortable shoes or surgery if the situation is severe
Step 4. Identify the area of your foot that hurts you
Before doing the right stretching exercises, try to figure out if your toes, heels, arches, forefoot or other part are hurting. Do you experience more pain when moving or when carrying weight? Are you forced to change your pace?
Step 5. See if your toes are in the same position as the legs of a duck or a pigeon
Many walk with their feet tilted slightly outward. This disorder is commonly referred to as "duck feet". Others, on the other hand, walk with their feet tilted slightly inwards. This disorder is called "pigeon feet". Although it is a comfortable position, the muscles, bones and tendons are not being used properly. Poor plantar alignment can cause foot, knee, hip and back pain.
Part 2 of 4: Methods for Relieving Foot Pain
Step 1. Line up your feet
Position them so they're facing forward, and use a straight surface such as the edge of a rug, wall, or yoga mat to line both feet. They should be facing fully forward. At first, this may seem strange to you. Try to correct the position whenever you can remember it.
Step 2. Walk barefoot trying to keep them well aligned
Set aside time indoors to walk barefoot. This can increase the dexterity of the feet and stretch the muscles.
Step 3. Do a stretch exercise with the leg extended
Sit with your legs straight and feet flat against the wall. Put a pillow under your buttocks. Lean forward with your back straight. Hold the position for 10 seconds. Rest for 10 seconds and do 3 repetitions. This exercise is especially important for those wearing high heels.
Step 4. Do a stretch exercise with your legs apart in a V-shape
Lie flat on your back, with your buttocks placed a few inches away from the wall. Spread your V-legs and straighten them. You should feel the inner thigh muscles stretch. This movement is useful for the arches. Lying down with your legs bent across your chest can also be good for reducing swelling.
Step 5. Do toe stretching exercises
Stand up and step forward with your right foot, transferring your weight to this foot. Bend the toes of the left foot so that the ends of the toes touch the floor. Lean forward slightly until you feel your toes tug. Hold the position for 10 seconds. Repeat the exercise 2 or 3 times on each side.
Step 6. Use your hands to stretch your feet and fingers
Sit down and rest your right leg on top of your left thigh. Place the fingers of the left hand between the toes of the right foot. This helps you to enlarge and lengthen them. Do this exercise for 1-5 minutes, then repeat with the opposite side.
Step 7. Use topically applied gel
Massage aching feet with a topically applied gel containing an anti-inflammatory active ingredient. The action of massaging the feet may also relieve muscle tension.
Step 8. Implement the so called RICE method
Treat foot pain with the RICE method, an English abbreviation that means Rest, "rest", Ice, "ice", Compression, "compression" and Elevation, "elevation". It is useful if the foot pain is acute. Rest your feet when they start to hurt. Place a towel or ice pack wrapped in a towel on the most painful parts of your feet. Then, bandage them with a bandage or towel. Raise your feet so they are above heart level and to reduce inflammation.
Part 3 of 4: Taking Preventive Measures
Step 1. Evaluate your choice of shoes
High heels and shoes with little or no arch support could be the reason your feet hurt. Invest in a pair of shoes designed to cushion the soles of your feet and relieve pain.
Step 2. Choose shoes that have a negative heel
These shoes have a slightly lower heel than the forefoot, and take the pressure off this area. They can also stretch the calf muscles. This can help relieve pain, especially for those suffering from severe pain on the front of the foot or forefoot.
Step 3. Always stretch your feet before you leave the house
Many do not deal with the muscles of the feet when doing stretching exercises. Develop a routine to help relieve daily pain.
Part 4 of 4: Knowing When to See a Doctor
Step 1. If pain persists, see a doctor
If you continue to feel sick after constantly trying different stretching exercises and home remedies, your feet may have additional underlying pain problems, and you should see a doctor for an accurate diagnosis. It may then tell you that it is chronic pain and you need to take painkillers, but it is important to discard the other possibilities first.
Step 2. Undergo surgery to heal your bunion
If it becomes severe (which means it causes continual pain, restricts mobility, or causes foot deformities), you need to see a doctor right away to have it removed. The surgeon will either cut the hallux valgus or drill several holes in the bony bumps and stabilize them with a kind of mesh that can be tightened to correct bone movements over time.
Step 3. Undergo surgery for pain caused by severe arthritis
If you are experiencing severe pain due to arthritis, you may want to undergo fusion surgery. This type of operation involves removing all the cartilage from the joint, and then screws and plates are used to join two bones, so that they no longer move. This can help relieve pain caused by arthritis and improve mobility.
Step 4. If you are an athlete who has suffered an injury, make an appointment with a doctor
If you are a healthy sportsman and have suffered an injury while playing sports, you should consult a specialist. Maybe it's a tendon tear or fractured bone, and it could be repaired with surgery.
Advice
- If you have plantar fasciitis, you may find some relief by rolling a golf ball on the ball of your foot.
- Treat skin ailments affecting your feet immediately with a first aid kit. Blisters can become infected if they rupture or are not treated properly.
- Don't walk too much.
