Pain in the feet – a fairly common phenomenon. For what reasons they can occur, what to testify to and what to do if the feet hurt – estet-portal.com. will tell in this article.
The feet are made up of 26 bones and over 33 joints each. They form structures of varying flexibility and hardness. The Achilles tendon connects the heel to the calf muscle – it is this tendon that is most important for movement. The arch of the foot is made up of five bones that are connected to the front and back of the foot by muscles and the plantar fascia. It is this part of the foot that performs the shock-absorbing function when walking.
Why do feet hurt – causes of foot pain
The causes of foot pain can vary, but the two most common are:
- Plantar fasciitis (inflammation of the place where the fascia connects to the heel bone). Plantar fasciitis often occurs in people with inflammatory arthritis, but not necessarily. Sometimes the cause of this fasciitis is a shortening of the Achilles tendon at the back of the ankle.
- Achilles tendonitis is inflammation of the Achilles tendon at the back of the ankle as a result of sports injuries, exercise habits or arthritis.
In any case, foot pain prevents comfortable walking, so let's look at ways to get rid of such pain, including the main – medicines and exercises for the feet.
What to do if your feet hurt – foot medications and exercises
If the cause of your foot pain is known (for example, you know you have arthritis), you need to start addressing it. In the case of arthritis, it is necessary to proceed with the treatment prescribed by the doctor.
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Painkillers for foot pain
Paracetamol and ibuprofen, if the dosage and regularity of use are observed, will help control foot pain. With inflammatory processes in the foot, you can also use an anti-inflammatory cream, which is rubbed directly into the painful area. In any case, before taking any medication, you should consult your doctor about possible side effects and contraindications.
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Simple foot exercises
Achilles tendon and plantar fascia stretch
Take a towel and grab the ball of your foot with it.
Pull your toes towards you without bending your knees.
Hold this position for 30 seconds.
Repeat 3 times for each foot.
Planar fascia stretch
Sit down and place a cylindrical object under the arch of the foot (for example, a jar of olives).
Swing the jar in different directions for several minutes.
Repeat this foot exercise twice a day.
Towel lift
Sit on a chair.
Throw the towel on the floor so that it lies in front of you.
Keep your heel on the floor and lift the towel between your toes.
Repeat exercise 10 – 20 times.
As you improve the technique of grabbing the towel with your foot, you can complicate the exercise: tie any weight to the towel.
Stretching the plantar fascia in a seated position
Sit on a chair and put one foot on the knee of the other.
Grab the base of your toes and pull them towards you.
Linger in position for 15 – 20 seconds. Repeat 3 times.
Stop against the wall
a) Stand facing the wall. Place both palms on the wall at shoulder height and place one foot in front of the other. The front foot should be about 30 cm from the wall. Bend the forward leg at the knee until you feel tension in the calves of the back leg. The back leg should remain straight. Relax and repeat the exercise 10 times.
b) It is performed as option "a", only in this case the foot behind the standing leg must be moved a little closer to the front and slightly bend the "back"; leg at the knee. Repeat the exercise 10 times.
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