Last updated 13/05/2017 by The pain clinics - Interdisciplinary Health

7 Good advice and measures against foot pain

Are you or someone you know bothered by sore feet? Here are 7 good tips and measures that can reduce foot pain.

1. Calf Raise: This exercise strengthens specific muscle that helps support the arch of the foot. Simple and ingenious. Get up on your toes. To go through the entire movement you can use a stair step or similar to do the exercise. In this study, a backpack was used to increase load when doing this exercise, we advise you to start easily and increase gradually as you feel ready. A good starting point is 12 repetitions with 3 sets. After two weeks you can go down to 10 repetitions with 3 sets, but put on weight in the form of a backpack with books or similar. Exercising feet, ankles and hips with workouts can produce very good results in the form of increased strength and less damage.

2. Extend the foot leaf: Sit with the affected leg over the other, then stretch the foot and big toe upwards in dorsiflexion at the same time as you feel with the other hand on the heel and under the foot - so that you feel that it stretches in the arch of the foot. Clothing 10 times of 10 seconds duration, 3 times a day. Alternatively, you can also stretch 2 times of 30 seconds duration, 2 times a day.

Extension of plantar fascia on the underside of the foot leaf

3. Massage and muscle work: Your feet have to withstand many thousands of strains every single day - so why not say thank you to your little warriors and treat yourself to a foot massage or treatment? Physical techniques can increase blood circulation in the area and relieve muscular tension, thus releasing a possible cause of your pain. This also involves foot care that can save you a lot of pain.

4. Stress down, rest and make changes: You are advised to listen for your body's signals - if you are constantly experiencing pain in your feet, then it is a warning that you must do something about it. If your body asks you to stop doing something, then you do well to listen. Maybe you should consider switching to more ergonomic shoes - or use a toe spreader for more proper use?

5. Compression sock: A compression sock can contribute to increased blood circulation to tight foot muscles and tired tendons - an increase in such circulation can lead to a faster healing and improvement of the condition.

RELATED PRODUCT / SELF-HELP: - Compression sock

Anyone with foot pain and problems may benefit from compression support. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the legs and feet.

6. Joint Treatment: Stiff ankles and joint dysfunctions in the foot (when the joints do not move properly) can be a cause of foot and ankle pain due to incorrect loading. Adapted joint therapy (eg chiropractor or manual therapist) can be effective in treating nearby joint dysfunction. Joint dysfunction is often a significant factor in the complex foot symptom picture. A clinician will do a thorough examination and then determine the best possible procedure for you, most often consisting of a combination of muscle work, joint correction, home exercises, stretching and ergonomic advice.

7. Shockwave Therapy: Pressure wave therapy is an effective treatment for a variety of ailments and chronic pain. The pressure waves cause microtraumas in the treated area, which recreates neo-vascularization (new blood circulation) in the region. Can be particularly effective against ailments under the foot and in front of the heel pad - called plantar fasciitis (often with heel spurs).

Also read: - Pain in the feet and affected by plantar fasciitis? Then you should try these 4 exercises!

Do you also have big toe pain? Then this can be part of the solution to your foot problems:

RELATED PRODUCT / SELF-HELP: - Hallux Valgus Support

Plagued with hallux valgus (crooked big toe) and / or bone growth (bunion) on the big toe?

Get treatment now - don't wait: Get help from a clinician to find the cause of the dizziness. It is only in this way that you can take the right steps to get rid of the problem. A clinician can assist with treatment, dietary advice, customized exercises and stretching, as well as ergonomic advice to provide both functional improvement and symptom relief. Remember you can ask us and our clinicians absolutely free of charge when needed.

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