Oh, My Aching Feet

February 15th, 2008

In my time here at the Institute, I have come across many people complaining of experiencing soreness in their feet. Sometimes they simply attend Dr. Al’s shoe seminar on Monday morning, get a new pair of shoes, and kiss that pain goodbye. Others, on the other hand, may be suffering from plantar fasciitis. Basically, the band of tissue (fascia) connecting your heel bone to the base of your toes becomes inflamed. Their pain usually occurs on the underside of the heel and is generally most intense with the first steps of the day. This condition has many different causes including obesity, inactivity, a lot of standing or walking on hard surfaces, tight calf muscles that could limit how far you can flex your ankles, or wearing shoes with little or no arch support.

Before you run off to the doctor or physical therapist, try these simple at home treatments:

*Rest the foot and avoid aggravating activities.

*Care should be taken to wear supportive, stable shoes. Those experiencing plantar fasciitis should avoid open-back shoes, sandals, and flip-flops.

*Ice the sore area for 20 minutes at a time, 3-4 times daily.

*Stretching regularly. Try these stretches:
1. Achilles & calf stretch- Place one foot forward and take a long, but comfortable step backward with the other foot. Heels should be flat on the floor, toes forward with a bend in BOTH knees. Hold for 20-30 seconds. Repeat 2-3 times daily.
2. Calf stretch- Place the ball of your foot on the side of a wall and position your body over your ankle as best you can. Hold for 20-30 seconds. Repeat 2-3 times daily.
3. Toe Extensions- While sitting, grasp your toes and gently pull them toward you until you feel a stretch in the arch of your foot. Stretch one foot at a time, holding for 20-30 seconds. Repeat 2-3 times per day.

*Strengthen your arch muscles by placing a towel on the floor, grab the towel with your toes and pull it toward you. Repeat 2-3 times daily.

If your condition still does not improve in a couple of months, consult your physician.

Entry Filed under: Weight Loss, Fitness and Health