How to Alleviate Foot Pain
What are the main causes of foot pain? More than a million people each year visit their doctors due to foot pain. Most of these people are diagnosed with plantar fasciitis. It manifests in various symptoms ranging from mild to unbearable.
It is not clear what causes plantar fasciitis, however, it is possible that it is due to the additional stress to the tissue that passes from the heel to the big toe. Perhaps it is caused by heel bone spurs, wear and tear, or lack of movement in the foot. Sometimes weak foot muscle can also result in foot pain over time.
What are the Risk Factors?
People who suffer from foot pain or plantar fasciitis may experience various indications, for instance, pain during the first few steps upon waking up in the morning or pain at the arch or heel. If you have encountered this, then this could be because the blankets that you use at night keep your feet plantarflexed, which means that your toes are pointing down. As a result, the length of the tissues like the calf muscles and the plantar fascia was shortened.
Foot pain might be resolved after taking several steps in the morning, however, it is possible that it may return due to prolonged walking or standing. Persons who have flat feet or abnormal height of the arch may develop plantar fasciitis.
The plantar fascia plays an important role in supporting the arch of the foot. Other factors that can cause foot pain include poor ankle and extreme toe movement. Sometimes it can also be caused by the surface that you walked or run on as well as by the shoes and training regimen.
How is the Problem Diagnosed?
Home Remedies for Foot Pain
Try stretching your calf muscles. When stretching, you should hold it for at least 30 seconds and do three repetitions. Do this for two or three times a day.
If the main problem is pain and inflammation, then you can roll your foot on a frozen soda can or water bottle. Do this for about eight to ten minutes.
Most people who are experiencing foot pain have weak foot muscles. There are some exercises that you can do in order to alleviate the pain including toe curls, calf raises, or towel scrunching. Doing balance exercises can also help with the pain and help increase stability and strength.
Sometimes you just have to give your feet a break! As much as possible, try to reduce the amount of time you spend standing. Do this for a week or two.
What If Home Remedies Do Not Help?
Sometimes patients with plantar fasciitis are prescribed with night splints. A light stretch is placed on the plantar fascia while they are sleeping.
A custom-fit orthotic or shoe insert can bring comfort to people who have high or low arches. This can help in reducing abnormal stresses on the foot.
Several people choose laser therapy in relieving their foot pain. Although this is not considered as a home remedy for heel spurs or other types of foot pain, it is a very valuable option in physical therapy. The laser can also help in treating other body parts including pain in the hips or knees.
Another option for lessening the pain and inflammation is injections of corticosteroids at the injury area. However, this method should not be considered as the first line of defense.
Oftentimes, traditional treatments for plantar fasciitis and bone spur may not help in resolving the issue. In case the symptoms are not relieved by these treatments within six to twelve months, then you may need to go to an orthopedic surgeon for consultation.