6 Super Simple Tricks For Treating Foot Pain…On Your Own!
So, you’ve got yourself some foot pain, huh? Well, that just stinks. (Pun Intended)
Yes, I actually did chuckle while writing that. 🙂
Well, don’t worry my ‘achy foot’ friend. Today, I’m going to share with you some super simple and effective tips and tricks that you can do on your own that will have your little tootsies feeling great again in no time.
Are you ready to find out what those tips and tricks are? Great! Go grab yourself some hand sanitizer (and maybe some toenail clippers), and let’s get to it.
6 Super Simple Trick For Treating Foot Pain…On Your Own
Pain In The Arch
If you regularly suffer from pain in the arch of your foot that is worse first thing in the morning and after being seated for some time, then you are likely suffering from the ever dreaded plantar fasciitis. This is an often very painful condition that involves inflammation and pain of the plantar fascia at the bottom of your foot.
Although this condition can be a stubborn one to deal with, there are a few things you can do on your own to great reduce, or in some cases completely eliminate, the pain associated with plantar fasciitis. And if you’d like to read an entire post dedicated to the treatment of plantar fasciitis, click here.
So, I’m not going to go into too much detail here but the key to treating plantar fasciitis is understanding what’s causing it. And research has shown that the greatest risk factor for the development of plantar fasciitis is actually the speed at which your toes bend back, or dorsiflex, as your foot is pushing off the ground while walking and/or running. Therefor, the key to treating plantar fasciitis is to slow down the rate that this happens.
Fortunately, this can be done in a number of different ways.
One of the best ways, however, is by wearing what are known as rocker bottom shoes. Because of their rounded shape, rocker bottom shoes greatly reduce, or in some cases completely eliminate, the amount your toes have to bend back while walking and/or running. This greatly reduces strain on the plantar fascia and can be a very effective method for reducing pain even in severe cases of plantar fasciitis.
For even more great tips and tricks for dealing with plantar fasciitis, click here.
Pain In The Heel
Foot pain localized to the heel is likely one of two things; a bone spur or a bruised heel. Either way this next trick often works wonders.
1) Purchase a pair of heel pads. A pair such as these work best. Then, place the heel pad on your heel and use a marker to draw a circle on the pad where the painful spot is. You’ll want this space to be just wider than your painful spot.
2) Use a pair of scissors to cut out the circle you just made.
3) Place the heel pad into your shoe and take them for a spin.
4) Do your best ‘happy dance’ knowing you just made your tootsies a lot more happy.
Additional treatments for either of these injuries is wearing more cushioned shoes, avoiding thin or hard shoes, striking the ground with a mid or forefoot contact point for runners, and weight loss.
A word of caution is needed here. Sometimes a painful heel may be due to a calcaneal (heel bone) stress fracture. If this is the case then you’re best avoiding all weight bearing activities until the fracture has completely healed. See your doctor if you are unsure whether or not you’ve suffered a calcaneal stress fracture.
Pain In The Ball (Front) Of The Foot
Foot pain in the ball or front part of your foot is most likely one of two things depending on it’s exact location. If the pain is located under the base of the big toe then you’re most likely suffering from something called sesamoiditis.
However, if the pain is located at the base of one of your smaller toes then you’re most likely suffering from something call metatarsalgia. You’ll use a different method for treating each so it’s important to know which one you are dealing with.
For sesamoiditis, or pain beneath the base of the big toe, you’ll want to purchase something called a dancer’s pad. These work by distributing pressure away from the big toe and onto your other toes which is great for allowing this injury to heal.
For those suffering from metatarsalgia, or pain at the base of one or more of your smaller toes, metatarsal pads such as these are often a quick and easy fix.
Other methods of treatment for both include; improving calf flexibility, wearing more cushioned shoes, avoiding a forefoot foot strike if you’re a runner, and avoiding high heeled shoes.
Another word of caution is needed here. Pain in the ball of the foot can also sometimes be due to a metatarsal (toe bone) stress fracture. If this is the case then you’re best avoiding all weight bearing activities until the fracture has completely healed. See your doctor if you are unsure whether or not you’ve suffered a metatarsal stress fracture.
Pain In The Top Of The Foot
Foot pain located between the bones at the top of your foot is likely due to interdigital neuritis or what is also sometimes called Morton’s Neuroma. This can be an extremely painful and stubborn condition if not treated early.
One tell tale sign that you’re suffering from this condition is that your foot pain goes away when you take off your shoes and returns when you put your shoes back on. This is because wearing shoes often squeezes the sides of the foot together which increases pressure and irritates the already irritated nerve.
Fortunately, since most of us must wear shoes at least some of the time, there is one super simple trick you can do to very quickly reduce, or even completely eliminate, the pain from this condition. The key is to take pressure off the injured area. This can be done by following the steps shown below.
1. Purchase a set of felt pads such as these.
2. Cut the felt pad to match the shape of the front of your foot.
3. Mark on the pad the location wear you’re feeling the pain.
4. Use scissors to cut that section out. You’ll want to cut this section wide enough so that both neighboring metatarsal heads (long bones in the front of your foot) have enough room to fall through the hole.
For example, if your pain is localized between the 3rd and 4th metatarsals you’ll want to cut the space so that both your 3rd and 4th metatarsals have room to fall through.
5. Slip the pad into the front of your shoe and voila! Instant pain relief thanks to a felt pad.
Other methods include wearing wider shoes, improving calf flexibility, and avoiding a forefoot contact point for runners.
Pain In The Back Of The Foot
Foot pain located at the back of your heel is most likely what is called Achilles tendinitis. This injury occurs when the Achilles tendon begins to break down where it attaches to your heel.
The key for treating this injury, as with all the others, is to take pressure off the injured area. To do this you can do a couple of things.
The first is to make sure there’s enough room in your shoes so that your heel isn’t constantly being irritated by the back of your shoe. If not, you’ll either want to tie your shoes looser or purchase a pair that has more room for the back of your foot.
The second thing you’ll want to do is make sure you’re wearing very flexible shoes. A more flexible shoe puts less pressure on your Achilles tendon while walking and running which is important for allowing this injury to heel.
You can test the flexibility of your shoe by grabbing the ends and twisting it. A flexible shoe will twist easily whereas a stiffer shoe will not.
Other methods of treatment include avoiding a mid or forefoot contact point for runners, strengthening the achilles tendon with eccentric calf raises, and wearing rocker bottom shoes.
Have you successfully treated any of the above conditions on yourself? Let us know how you do it below!
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