Simple Ways To Relieve Foot Pain

There are a lot of causes of foot pain and there are many factors that contribute to different types of foot pain. But the primary cause is using the wrong type of footwear, especially women with their high heels causing a lot of strain on the feet.

A lot of female patients suffer from a condition called Achilles tendinitis. This is foot pain usually felt behind the foot. When wearing high heels for long periods of time, the unusual position of the foot shortens the Achilles tendon. Now back at home, where the feet return to the normal position, a tightening effect or the stretching of the Achiilles tendon occurs causing some discomfort. Eventually, the prolonged use of these types of shoes can cause the Achilles tendon to be painful and inflamed.

Another common cause of foot pain is plantar fasciitis. This is due to the injury or inflammation of the plantar fascia. The plantar fascia is a strong fibrous tissue found under the foot, and is responsible for maintaining the arch of the foot. For this reason, the plantar fascia is constantly under stress when walking or running. That’s why this structure is always prone to injury causing mild to severe foot pain.

In cases of foot pain, the first thing that can be done is the RICE method:

REST

Allowing the foot to rest is the primary goal to relieve pain and also treating the injury causing the pain. Taking pain relievers is not recommended because it masks the pain, allowing you to use your foot, which can further cause injury. 

ICE

Applying cold stimuli to the injured foot can decrease the pain and swelling. 

COMPRESS

Wrapping the foot with an elastic bandage helps immobilize the foot, this helps in the healing process. Also, it helps in controlling swelling.

ELEVATE

Lastly, if the foot is really swollen, raising the foot above the heart can prevent pooling of bodily fluids on the affected foot.

Heel Pain: Causes and Treatment

Heel pain is probably the most common foot pathology. It is estimated 100,000 individuals in the United States suffer from this condition. In most cases, acute heel pain is simple, easy and affordable to treat. Unfortunately, a lot of people have the wrong approach in heel pain management and treatment, and this could lead to chronic heel pain.

Causes Of Heel Pain

There are a lot of conditions that can cause heel pain but the common culprits are plantar fasciitis and Achilles tendinitis.

Plantar fasciitis is due to overstretching of the plantar fascia causing multiple microscopic tears along the fibers of the fascia. The plantar fascia is a strong connective tissue located underneath the foot. It attaches below the calcaneous or heel bone to the digits of the foot. The plantar fascia plays a vital role in maintaining the arch of the foot; hence, this structure is constantly under stress.

Achilles tendinitis, on the other hand, is due to injury of the Achilles tendon causing heel pain behind the foot. The Achilles tendon attaches behind the heel bone to the calf muscles above. Achilles tendinitis is particularly common among women who use improper foot wear such as high heels.

Heel Pain Symptoms

Typical pain for plantar fasciitis is felt when a person gets out of bed, taking their first steps in the morning. Usually, a stabbing sharp pain is felt at the bottom or front of the heel. This also holds true for Achilles tendinitis but pain is felt at the back of the heel.

The pain will diminish throughout the day as the tendons and muscles adjust and adapt to the swelling. Unfortunately, after periods of rest, the heel pain can return sharper and stronger. During rest, the ligaments of the foot will tighten and shorten. When we get up, the foot receives the full weight of our body and the sudden stretching of the ligaments is the cause of the stabbing pain.

The best way to treat any type of acute heel pain is the RICE (rest, ice, compress, elevate) method. If pain persists, it is very important to have your foot checked by a podiatrist.

Common Causes of Plantar Fasciitis

Image by kharied via FlickrOne of the frequent causes of heel pain is plantar fasciitis. Plantar fasciitis is inflammation of the plantar fascia, a tissue in the sole of the foot from the heel to the front of the foot.

There are certain things that can increase the risk of developing this type of foot pain.

People who regularly engage in sports activities involving running, jumping, dancing, and repetitive foot pounding are most likely to develop plantar fasciitis.

Another common cause of plantar fasciitis is very tight calf muscles. This can lead to overstretching of the plantar fascia which can cause much pain. Foot and sports therapists can give deep massages and prescribe a good stretching program to improve the condition.

Many people do not realize it but wearing shoes without proper support can make you susceptible to developing heel pain and foot pain. One of the most neglected areas of the body is the foot. It is important to wear comfortable shoes that provide good arch support. Shoes with slightly raised heels reduce stress on the plantar fascia. In some instances, orthotics can be prescribed by the podiatrist to alleviate plantar fasciitis pain.

People who are overweight have greater risk of having plantar fasciitis. As much as possible, keep your weight ideal. Doing this will not only decrease your risk for developing heel pain but will also make your whole body healthier.

Over-pronation or flat feet can cause heel pain. When the foot flattens during walking or running, the attachment of the plantar fascia to the heel bone can stretch excessively and thus cause foot pain and even swelling. Orthotics can reduce the occurrence of plantar fasciitis and relieve heel pain.

Repetitive activities such as jobs that require prolonged standing combined with unsupportive footwear can lead to the development of plantar fasciitis. Again, wear shoes with adequate arch support to address this problem.

Recovery can be slow in patients with plantar fasciitis. It is best to consult a podiatrist to have your condition properly assessed and managed.