📣 Do you frequently feel pain in your feet, maybe already from the moment you wake up?
📣 Or after sitting for long periods of time?
📣 Is it getting better once you walk around and your feet get used to moving?
📣 Is the pain radiating elsewhere too?
According to studies, about 20% of the population experiences foot pain on a regular basis, with a significant impact on their (health-related) quality of life. There are a lot more people though that had foot- or heel pain at least once in their lives.
Photo by Paul Tyreman on Unsplash
Foot pain, heel pain or plantar fasciitis can really bitter your daily life and make it difficult to enjoy activities that you planned on your agenda.
It usually comes with the following symptoms:
🦶Pain directly under the heel – it can be felt on one foot or both feet. Even if only one foot is painful, the other foot is indirectly involved too.
🦶Pain when standing for a longer time - which is unavoidable if you have a job which can only be done standing.
🦶Stiff feeling or tension in the plantar fascia, under the foot
🦶Pain when standing up from bed or after sitting for a longer time
🦶 Pain of the sole that is difficult to locate, with varying intensity of pain sensations
I am too young to be having this kind of pain!
Around 90% of all foot complaints are related to one of the below reasons:
🔸 Certain sports, such as volleyball, basketball, running or tennis with a lot of pressure on the sole from different angles
🔸 Standing at work - This gives constant pressure on the heels
🔸 Overweight - The feet are carrying more weight and so the plantar fascia and plantar plate can become irritated
🔸 Wrong shoes with a too hard or inflexible sole, or simply not enough support and protection
🔸 Deformation of the foot - Having a flat foot or a hollow foot can lead to imbalances and again, too much pressure on the plantar plate
These reasons are not really related to age, but more to our activities, lifestyle and habits.
Can you relate to any of the above as for why your feet may hurt?
A few tips to try
I have collected a few tips to reduce pain. Have a look at this list and see if you get relief after trying some of these suggestions:
✔ Freeze a small bottle of water then wrap it in a tea towel, and roll the foot over it from toes to heel for 10mins.
✔To stretch the calves, stand in front of a wall, with one foot in front of the other, front knee slightly bent. Keep your back knee straight, your heel on the ground, and lean toward the wall. Stretch for 15-20 seconds, then switch legs. Repeat few times a day.
✔When waking up and before standing up from bed, sit up, hold your heels with one hand (put the ankle in dorsiflexion), and with the other hand, stretch the big toe backward. You can do this 5 times for 20 seconds on both feet.
✔Toe yoga: Put your foot flat on the floor. Put two fingers on your big toe, press it down, lift the other 4 toes upward and hold for 5 seconds. Repeat for 5 times. Then change and fix the 4 small toes, while you lift only the big toe. Hold for 5 seconds and repeat 5 times. Push down the big toe again with 2 fingers, but try to actually lift up the big toe against the pressing of your fingers. Hold it for 5 seconds and repeat 5 times. Last, press down the 4 little toes and try to lift them up. Repeat it 5 times.
✔Sit on the heels with toes bent backward, stay for 15 seconds, then turn the toes downward (nails on the floor) and stay again for 15 seconds. Repeat 4-5 times. This helps stretch the bottom of the foot without causing further injury.
Comfortable shoes to the rescue
Photo by Robin on Pexels.com
Besides the above, wear comfortable and supporting shoes! The other day, I was wearing a pair of new shoes, just for a few hours. Not only my feet, but also my calves and my knees started hurting that evening. I am definitely not wearing those pair of shoes anymore.
📣Have you thought about it that your feet may not be sufficiently supported in the shoes you are wearing?
📣Do you sometimes go to try shoes and even though they don't immediately feel comfy, you convince yourself that you will get used to them, just because they look great?
📣When was the last time that you walked barefoot on an uneven surface and felt fine?
Our feet would be happiest if we were walking around barefoot the whole day and not only indoors, but this is not feasible for most of us. That's why it is so important to wear the right type of shoes. It is crucial that
🔸 the foot muscles can be actively used
🔸 the soles of the shoes are flexible and the feet can move freely
🔸 our body can stay balanced in our shoes and our weight is evenly spread
Do you have any favorite brands to wear? Please share in the comments if you have a recommendation.
If you need support in reducing foot/heel pain, get in touch and make an appointment with me. Special reflexology techniques can help reducing your complaints in a few sessions, depending on how long you have been having these complaints.