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Mar202014

Causes For Foot Pain On Ball Of Foot | Plantar Fasciitis Tips

Causes For Foot Pain On Ball Of Foot | Plantar Fasciitis Tips
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Any somewhat active person can commonly develop pain in the ball of the foot. This area, usually described as the part of the foot just before where the toes begin, sees a lot of pressure during the walking cycle. When combined with problems with ones foot structure and foot shape, this pressure can cause pain and other issues. This article will discuss some of these problems, as well as the treatment options available to provide relief from the pain.

Pain in the ball of the foot can be caused by many conditions. The most common condition seen in this part of the foot is a neuroma. A neuroma is defined as an inflammation of the tissue that surrounds one of the nerves that travel between the long bones of the foot towards the toes. It usually affects the nerve in between the third and fourth toe, or less commonly between the second and third toe (with the big toe being considered the first toe for comparisons sake). Due to a variety of reasons, but especially seen in people with either flat feet or very high arches, this nerve inflammation can cause the sensation of a hard or hot pebble in the ball of the foot, as well as burning, tingling, and numbness in the toes immediately beyond the area of pain in the ball of the foot. Rubbing often relieves some of the symptoms. The pain generally worsens with activity, but is especially irritated when tighter shoes are worn as the shoe material squeezes down on the ball of the foot. Treatment can consist of steroid (cortisone-like) injections to shrink the nerve tissue swelling, as well as anti-inflammatory medications and icing. Custom foot inserts called orthotics can help to relieve the pressure under the foot, and wider shoes reduce squeezing on the nerve. Sometimes surgery is necessary to remove the painful nerve segment.

Other causes of pain in the ball of the foot can include too much pressure to the bones as seen in people with flat feet and in people with very high arches, although there are two very different reasons for this based on these different foot types. In a person with flat feet, as the foot becomes over-flexible and one finishes the part of the walking cycle where foot begins to push off the ground, an increased amount of pressure is present in the ball of the foot over a person with a more normal foot type. In a person with high arches, the pressure to the ball of the foot comes in the form of too much shock from striking the ground, as a higher arched foot is not as flexible and will not flatten enough to absorb this shock. Regardless of the cause, the abnormal pressure to the ball of the foot eventually overwhelms the bodys natural fat pad, and inflammation develops. The bones at this site (the heads of the metatarsal bones) feel more prominent on the ground, and any deformity of the toe (like a hammertoe) also present at the same time can increase this pressure by pushing down on the bone in the ball of the foot even further. Eventually, the tissue that surrounds the joint at the base of the toe will become inflamed (capsulitis), and in more severe cases a tearing of the tissue that supports the bones in the ball of the foot can occur, especially under the second toe. Treated with well padded custom inserts and supportive shoes specific for one's foot type (stiff shoes for flat feet, soft well-cushioned shoes for high arches), the pain usually can be controlled without surgery and a quick return to activity is possible. At times, surgery is needed to fix the problem. Procedures to lift up or move back the heads of one or more of the metatarsals are usually favored over reconstructing a flat or high arched foot as they are easier to recover from and do a good job at relieving the symptoms. Sometimes the toes need to be surgically straightened as well to reduce the pressure on the metatarsal heads.

Stress fractures (microscopic cracks) of the metatarsal bones can also occur here due to repetitive pressure, and if one has a strong enough injury to the foot a full fracture can occur, where the bone breaks completely. Unless the fully fractured piece has moved out of position, both these types of injuries can be treated with a protective walking boot until healing has taken place. Bones that move out of position too far need surgery to place them back into position and need hardware to keep them stable until healing has occurred, unless they can be moved back into position with external manipulation of the foot and there is enough stability for them to stay in place.

If the pain is under the big toe joint, the cause may be due to inflammation of two small bones called sesamoids instead of the toe joint itself. These egg shaped bones are found in every foot, and can be injured if repetitive stress is applied to them, such as in running or other impact activities. Repeated stress as well as injuries from landing on the foot from a fall can cause a stress fracture or even a full out fracture of one or both of the sesamoids. These bones need a moderate period of rest and de-weighting of the big toe joint, along with icing and anti-inflammatory medications, in order for them to heal properly. Reoccurring cases need specialized inserts to reduce pressure and stress to the bones themselves. At times, when they are resistant to healing, surgery can be considered to remove them. This is often reserved as a last option, as the sesamoids do provide some stability to the big toe and removal of one of them can change the stability to a slight degree.

Finally, it is not uncommon for pain in the ball of the foot to be simply from a painful callus. Calluses are formed when the skin has too much pressure from the ground below it and the bone above inside the foot. The top layer of the skin thickens up to form a sort of armor to protect the skin from this squeezing pressure. When this layer is too thick, or when this tissue grows inward into the skin and not outward away from it, pain can result. Treatment simply involves regular shaving of the skin build-up, either with a pumice stone or emery board at home or with sharp treatment by a podiatrist. Custom inserts to decrease the pressure to the ball of the foot also helps greatly, as well as the selection of properly supportive and properly sized shoes. Surgery to lift the bone up underneath the callus can also be considered if nothing else helps.

As one can seen above and although due to a variety of reasons, pain the ball of the foot is almost always treatable, and simple measures like proper shoe selection and shoe inserts can keep these conditions from returning. Some conditions do require surgery ultimately to relieve the pain, but this is not always the case as non-surgical treatment is quite successful in many cases at this part of the foot.

Frequently Asked Questions
QUESTION:
What causes foot pain? I get this horrible ache on the ball of my feet that radiates to my toes?
It happens when I wear shoes for even a couple hours. When I wear flip flops I get some relief for a while but the pain comes after a few hours of being on my feet. It is agonizing and my feet are throbbing and heat radiates off them like they have been beat up.

ANSWER:
I ma not sure but perhaps you should be consulting your physician . You may have poor blood circulation and who knows .

QUESTION:
what causes pain under left foot just under the baby toe joint?
Hi, for two days I have been experiencing this pain in my left foot on the left side just under the joint of the baby toe on the ball of the foot, the ball of the foot is swollen and a heat seems to be emanating from it. Please help!

ANSWER:
It might be a bone spur.You can visit to help you determine this.

QUESTION:
Foot pain with weight bearing, on ball of foot under little toe?
For almost a week now I've experienced foot pain, only occuring with weight-bearing (and causing me to limp!). It hurts at the ball of the foot under the little toe, sometimes the pain spreads across the ball or down the outside of the foot. There's no swelling and its not tender, and I've had no significant change to physical activity. The nurse at a walk-in centre could only suggest that it was 'general foot pain' and suggested ibuprofen. Any ideas as to what it might, more specifically, be - and how to treat it?
Now I'm also experiencing some pain at the ankle, possibly in the tendon that runs to the big toe - is this possibly just a subsequent strain injury, as I've been walking/limping funny to take the pressure off the other side of my foot?
Any help would be greatly appreciated.

ANSWER:
Ahh..General foot pain. Yep, you have a cheap a$$doctor.When I was in my 20's...(que the 80's music)I woked in spike and platform heels every day.I'm only 35 but I have some messed up feet.So!Get some serious footwear!I found doc mrten waitressing shoes on ebay.They do not look cool but my back feels so much better.

QUESTION:
Pain near ball of foot?
When I stand on my left foot after waking up or resting for a while I have a strong pain in my left foot.It's located just below the ball of my foot, where it goes in - not as low as my arch, though.The pain starts there and shoots to the top and outer side as I walk on it.This has been going on for a while - maybe 6 months.(I know I should see a doctor, but it seems like all they ever want to do is put you on pain medication instead of figuring out the root problem.)

I'd love to know what is causing this, if there's anyone who can give me any ideas!Thanks!

ANSWER:
sounds like you need to check out this great website, myfootshop.com, that offers educational descriptions of foot/ankle conditions and OTC products that may help you avoid the doctor.If you continue to have discomfort and the suggestions on the site do not help i would try going to a podiatrist.Good luck!

QUESTION:
ive been having a serious foot pain in my left foot under my toes toward the middle.?
under the ball of the foot. walking standing and curling toes down ward cause alot of pain. i do not have flat foot. does any one have any idea on what it is? the pain has been there for about 2 days.

ANSWER:
You may have a pinched nerve, but call your doctor just to be sure. If you do not have the time for that, go to a walk-in clinic and they should be able to help you. Good luck!

QUESTION:
Bunion Surgery 2 years ago, Now pain in Ball of Foot?
In July of 2007 I had my bunion removed on my left foot. I had a screw placed in my bone so that my bone would not move out of place. I have not have any problems with it until here lately. Recently the ball of my foot has been causing me severe pain. I usually wear boots and flats which do not have much arch so I was wondering if it could be caused from an arch problem. I also sit on my foot a lot (i.e. indian style) but lately it has been causing my pain so I can not sit like that for long.

ANSWER:

QUESTION:
What might be causing the foot pain on the balls of my feet and my toes?
I get this foot pain that comes and goes. I had it for approx. 2 months, and it effects me everyday. It's only with my left foot, and it effects only the two toes to the left of my big toe, and part of the ball of my foot. Sometimes I almost can't walk on it, but I can relieve the pain if I curl my toes while walking. I had a concussion a long time ago that has caused a tingling sensation in my feet. I wonder if it worsened. Anyway I'm going to see a doctor about it, but I'm wondering if anybody has an idea of what could be causing it. I've had no injury to that foot for years. Nothing is broken. I had a doctor exam in August and I was completely healthy, except my sugar level was kind of high (90 something).

ANSWER:
G'day Waldo,

Thank you for your question.

It could be Morton's neuroma. If you have problems with diabetes, you should have your feet looked at as that can be a problem for diabetics.

Regards

QUESTION:
I am trying to figure out what is causing my foot pain?
Before reading, if you answer is to go to the doctor or other medical professional, please don't bother.If I could go, I would not be asking here.I have had severe foot pain for about two months in my left foot.The pain is localized in the front of the ball of my foot, but it spreads backwards towards my heal.There is no discoloration and I can stand on it for short periods of time but I constantly walk with a limp.After I sit down or rest, the pain is worst when I try to walk again.After researching the matter on WEBMD, I took the following steps with no success.I bought a sleeping foot brace which holds my foot at a 90 degree angle while I sleep.It keeps my foot from moving but causes my toes to go numb.I have tried adjusting the straps with no effect.But even with the brace, the pain in my foot is unchanged.I use Aspirin based creams to sooth my foot daily but can't find a long term solution.Please help, I'm living daily with this pain and it's effecting my ability to work.

Thank you
The pain is at the bottom of my foot which is facing flat against the ground, near where the arch connects with the ball of the heal.

ANSWER:

QUESTION:
What is the fastest and cheapest solution to a painful neuroma located in the middle of the right foot ball?
For about six months I've been suffering this deep pain coming from the middle of the ball on my right foot. The podiatrist says that I've developed a neuroma, which is caused by a pinched nerve that passes in between two metatarsal bones.
I want to get rid of the pain especially because I am walking six miles a day for exercise, and it really bothers me, but I am affray I can't afford to pay for a surgery.

ANSWER:
consider an injection

QUESTION:
Walkers/Runners--newbie with foot pain question?
This summer when I went to my doctor to see what could possibly be causing my recent numerous migraines, the answer turned out to be my blood sugar.I am not a diabetic, but if I can't learn to behave myself, there are needles in my future.I don't want that!

So I started watching my diet and walking daily, early in the morning to avoid the heat.Usually my friend walks, too, and we go at a pretty good clip.I wear several different pairs of athletic shoes for walking, because I wear them almost exclusively, flats only occasionally, and heels maybe a few times a year.I have also been "jogging" with the Wii Fit from time to time, doing the Free Run and doing the actual jogging on a jogging trampoline.

I have had a minor, nagging pain in the ball of my left foot off and on for several months now, even before I started exercising.It seems to date from when I had to wear my chorus shoes (character shoes, if you know what those are) for several hours for chorus competition in the spring.They are heels about and inch and a half high, and they are the highest shoes I own.

When I am standing, walking, or jogging, the pain feels like I have a lump in the ball of the foot, but when I sit down to examine it, there is no lump there.I actually have had a foot x-ray, because my regular doctor didn't know what it is, either.Nothing showed up on the x-ray.As far as I can tell, it seems to make no difference which shoes I wear, or whether I walk or jog.In fact, I can't tell that anything I do makes a difference.(Just for the record, I have lost about 25 pounds since I started, but there's plenty of weight left.)I have only missed doing at least SOME exercise on two days in over two months, but I don't recall a difference then either.It comes and goes as it pleases.

We haven't been able to afford for me to see a foot doctor, but I may be able to do that in a few weeks.Until then, any advice?Do you have any idea what this is?I have no hope of continuing to lose weight without the exercise, and would probably start piling it right back on.I can't stay off my feet anyway, because I am a stay-at-home mom with a two-year-old.

Any words of wisdom would be appreciated.I will also be posting a couple of related questions shortly.Thanks!

(I will also be posting this in the health category.)

ANSWER:
well the ball in your foot is probably calcification. you havent specified where it is so i cant really help you there. but if i were you i would massage it so that it goes away. try to feel around and put pressure there with your fingers and see. xrays will not show calcification and only show bone problems. regular doctors arent very good at foot and overuse type problems like yours. see if your school has a trainer which is like a physical therapist that can help you. most schools do. stay off of running or any hard exercise because it will make it worse and it will be harder to get rid of. you might even need surgery. see a physical therapist as soon as possible. insurance usually covers most of it. ask your regular doctor to refer you to one. im surprised they havent yet. good luck. and if you have any more questions add me and ill answer them

QUESTION:
Severe foot pain. Im flat footed and I have a bad habit?
Hi everyone im in college so all day I walk campus. I also work full time so I am on my feet an additional 40 hrs a week . I have flat feet but only.the right one bothers me EVERY DAY . in my inner right foot I have an accessory navicular bone(extra bone) and it hurts like h3ll . ive consideredhaving it removed but my schedule is too busy to be down right now.i massage my right arch every night but it doesnt seem to help.ive purchased 4different insoles within the last year and they dont help. I have a bad habit ofbanging the bone in my arch with a hammer occasionally.some would think I was insane but it causes a good kind of pain .i smile at the thought of it actually breaking right there one day because I think it would release some pain from.that accessory bone.because nothing helps.i roll a rubber ball to massage my foot even a frozen bottle. It feels good but never takes pain away.not even anti inflammatory drugs.any remedies or similarities anyone ?btw sorry for all the typos I am using a touchscreen lol.

ANSWER:
Well, first of all, you need to stop harming yourself with that hammer.Do you have flexible flat feet? If you do, there are exercises which, if done consistently, will correct your condition.Contact me to learn how these are done.

QUESTION:
What is the cause of my foot pain?
I've been noticing foot pain on and off for almost around a year now. I did some resarch and i belive it is in the location of the "Adductor Hallucis" in the sole of my right foot. Location-wise, the pain is centered underneath the ball of my big toe, if that makes sense. (sort of in the crease of the ball of my foot). the pain feels more like pain in the bone, rather than muscle strain. I can really feel it when i flex my foot, as well as when i massage that area. Any ideas about whats going on with my foot would be really appreciated. thanks!

ANSWER:
My mom had pain there and it turned out to be a "morton's neuroma" which she had to have removed because of the pain. Somehow a nerve becomes enlarged and her's got to the point where it was like a marble. This is just one possibility though, I suggest seeing a doctor if this is affecting your day to day life. Check out this site for info on the neuroma:

QUESTION:
What can help my severe foot pain?
I am a waitress and just 21 years old. I weigh about 150 pounds.. not too fat but im definitely not the skinniest thing out there, either.. so im pretty sure my weight is not the main cause of my foot pain.

At work, my feet kill me, only just halfway into the shift! And I dont mean, "ow my feet hurt" from walking all day, I am talking about severe foot pain to where I am almost in tears.. its on the heel of my foot and sometimes the ball of my foot where my sesamoid bones are, but mainly the heel. This occurs in both feet, but the worst is in my left foot.

I cashier sometimes too and just standing in one place for hours worsens it. When I waitress it doesnt get as bad, but yesterday i worked a double, from 11:30am to 10:30 pm and by 4:30 my feet were killin me again.. and let me mention, i just bought the custom orthotics from walmart for 50 dollars two weeks ago.

I noticed that when I get off work and rest... when i get up i cant even walk because it hurts to put the pressure on my feet... especially when I wake up too! I cant even walk.. i have to limp or walk on my tip toes. It hurts so bad.

Well, my question is.. today, at work, my knee just started killing me. I could not bend down to pick up a fork and get back up without pain.

As I lay in the bed, my knee feels stiff and I cant even stretch it all the way without pain..

Does anyone have any ideas on what could be the cause of this (other than walking on cement floors for hours and hours).. and if so, any remedies? I am thinking about seeing a podiatrist if all else fails!!!!

ANSWER:
You might be suffering from bone spurs in your feet (heel spurs).These are common.Heel spur pain is often most intense after long periods of rest from being on your feet. Morning heel spur pain is often the most severe type of heel spur pain. The reason for this is: As you move during the day, the nerves surrounding the heel spur adjust around the spur so that the heel spur is not digging into them. After long periods of rest, such as when sleeping, the nerves relax back into their normal position. Thus, when you get out of bed in the morning, pain can become intense as you are putting weight on the heel for the first time causing the heel spur to be pushed into the sensitive nerves and tissues.You might want to visit the source material website below to help you determine if this might be the cause of your pain.

QUESTION:
Do Calluses on the bottom of your foot cause pain?
i've had some thing under the ball of my foot adjacent with the big toe.

and for about 3-4 weeks or so i've just dealt with it and it messed up foot print when i walk.

and i google up corn/callus/plantarwart blah blah eveyrthing diabeites/infection. i tried to figure it out myself. It seemed most likely a plantar wart. So i got the sacrylic acid and all, so i been putting on the acid. And i get impatient with things so i would just start picking at it and eveutnally a big white chunk of skin layering over the whole thing would peel off and i even burned the damn thing with a lighter cuz it was pissing me off.

Of course it would start heating up n wuld cause pain n i would pussy out from going any further.

Anyways i went to the doctor today cuz nothing was changing with the damn thing.
And he shaved away at it and it HURT so bad. he would squeeze it like a zit and it hurt so freaking bad.

And he was intrigued because if it was callus it wouldn't hurt. he was amazing and how much pain it caused me. So he thought maybe there is something int here. like a splinter or glass. So he kept shaving at it and he stopped and said by there i shoulda hit something, so there was no splinter.

So his last conclusion was it doesnt look like a plantar wart and its not a callus cuz the pain. So it must be a infection.

So im relived its not HPV on my foot. PHEW. but now i got a damn infection? forreal... i dun even look bad. And he wants me to take pain killers +antibiotics. he's not a foot doctor and my foot doctor appointment is in like 5 days

but after re googling and stuff anda fter what the doctor said.

I still think this just might be a Foot Callus.

Now i gotta know if whether a Foot callus causes pain or not. Cuz when u squeeze mine like its a zit, it fucing hurts. But i can walk on it, now that the doc shaved it, it hurts more when i walk, but before it was fine when i had shoes on. Barefeet on wood at home was uncomfortable.

Thanks guys!

ANSWER:
Your doctor sounds like a moron. He's not a foot doctor. He shouldn't have just started digging into and squeezing your foot. Do not burn it with a lighter! If you scar your foot it can leave a callus and having a callus on your foot is permanent and extremely painful. You will feel it every time you take a step. This is what my foot doctor told me. Please try to be patient before you make the situation worse.

QUESTION:
Why does the ball of my foot hurt?
For the past few weeks I have been experiencing some pain on the ball of my left foot and I don't have any clue why. I do play volleyball and we run quite a bit but that wasn't the cause of my pain. The pain showed up before our season began. I was just wondering if anyone knew what this pain is and how I can prevent it from hurting while I play.

ANSWER:
I think you need to stop standing on that part of your body (if thats what you do) but I also think that you should get someone to rub it for a while to see if it gets any better

QUESTION:
What could be the cause of my foot pain!?
I dont remember damaging it in any way but the ball of my right foot is quite painful, its fine to touch, but when i walk, i have to walk on the side or the back of my foot. Its been going on for over a week now, there is no visible swelling or bruising so i have no idea what could be causing this or what brought it on. Any clues?

ANSWER:
A bruise or sprain of the foot can be slight to begin with, but get aggravated by continued walking on it; with the pressure resulting in further irritation. Various foot pains can be traced to breaking in new shoes or unsuitable shoes. High heels can produce pain, especially in the front of the foot. Chronic inflammation of the soft tissue in the foot can result from stretched tendons or gout (caused by a high concentration of uric acid and most common in the joint at the base of the big toe). Try to avoid walking too much until it has a chance to heal- soaking your foot in warm water might also help. If the pain does not start to subside soon, consult a podiatrist (foot doctor) or other healer.

QUESTION:
Pain in foot after removal of short leg cast?
I broke my ankle 6 weeks ago and was placed in a short leg cast for 5 weeks. I was able to walk on the cast with a walking booth with no pain at all, except for the cast rubbing my toe and causing blisters. I had the cast removed on Wednesday and the doctor told me i can talk but just to avoid heavy use, such as jogging. However I have started to get pain under the ball of my foot underneath the toes. I only get this pain when i walk and if i press all around the toes i can feel no pain. Is this normal?

ANSWER:

QUESTION:
Severe foot pain? Whats the cause?
The Bottom of my foot has been killing me the last few days. Its hot itchy and painful type pain. I have to stand on my feet all day nearly everyday as I work a very big work schedule. Its really hard to undertake my work as i cant wait to get off so i can get home and just put my feet in cold water and not walk on them for the rest of the day. The pain is located along the side of my foot, the inside of my foot the heel and the ball basically its all over. What can be causing this? and what Can i do to stop it happening as I cannot Take another week of work with this pain.
also I have flat feet and inserts. They don't seem to make any difference they just aggravate me more.

ANSWER:
Dr. Scholls shoes work best for me. keep Dr Schollspowder in your shoes to keep them dry and use 100 % cotton socks..,you could get 1/2 size larger shoe and add a gel insert,when you get home soak your feet in warm Epsom salts water it works wonders.

QUESTION:
FOOT PAIN HELP!!!!!!!!!!!!!?
Ok so my foot hurts really bad. on the ball of my foot on the outside.. like exactly where a bunion would be but its not a bunion. what else could it be. has anyone else had this problem what did u do for it what caused it any help would be great. ( on the big toe side)
no it has nothing to do with my skin

ANSWER:
Idk is it dead hard skin I say soak in hot water maybe even put Salt in it

QUESTION:
Mysterious foot pain? What could be causing it?
Pain: The pain is located on that 'ball' spot below my big toe. When I press on the ball spot directly from the bottom of my foot, it doesn't hurt at all. Instead, if I press on the side of the ball spot (the side of my foot) it feels like something inside hurts really bad with a sharp pain. If I pull my big toe out and away from the other toes (again to the side, not up or down), the pain can be felt easier when pressed upon that side part of the ball. Any ideas on how this started or what could be causing it??

History: It first started about 6 months ago when I used to go for walks around the block (occasionally I'd jog lightly). I stopped immediately the same day that the pain started. I'm not sure if the walks caused it but I think it's worth mentioning. I haven't had it checked by a doc yet. It occasionally will randomly start hurting without being touched, but that happens off and on.

ANSWER:
firstly you need to see a foot doctor and get an x-ray. my suspicion is that you have a bone chip or spur that causing the pain. a foot doctor will take an x-ray and if it is you can have it removed

QUESTION:
Foot Pain Problem?
I need to be on my feet constantly and I am having trouble.I wear Easy Spirit shoes with the Level 2-3 comfort, very thick gel under my heel and so forth.I spend big money on shoes made for comfort and find none.If I stand for 10 minutes or less, my heels and the balls of my feet hurt like I'm standing on bruises!It's so intense sometimes that I have to tiptoe because of the pain.It is a constant pain, like someone pushing on a bruise and not letting up.It once got so bad just from walking around my house barefoot, I had tears coming down my face while I began to crawl on my hands and knees.I'm an EMT, but I'm no doctor...I have, like, no arch in my foot either.Might that be the cause of the problem?Any help will be appreciated.

ANSWER:
It sounds like you have Equinus, which causes Plantar Fasciitis.Never go barefoot around the house. The pain is caused by inflammation of the plantar fasciia.
There is a way to tape your feet to bring immediate relief.
Use 1/2 inch sport tape. You are going to place the tape around your foot from your arch on the instep go around the back of your heel and stop at the arch of your outer step.Tear it off, and take another piece to wrap around your foot starting at the top of your foot (toenail side) and wrap that piece so that it goes around your foot, through your arch and it holds the first tape in place. When it is done right, you will have tape going around the back of your foot(heel) and around the bottom of your foot (arches) with the piece around your arches connecting to the piece and holding in place the one around your heel.
This relieves the pain and takes the strain off of the arch, or in our case where the arch should be and this creates one.
Get some heel lifts(1/4 inch) as well to place in your shoes, not just the gel supports but lifts.Equinus means that your tendon in your calves is too short causing the strain on the rest of your foot and it's tendons.I bet the back of your legs feel tight and ache as well, just not as bad as your heels.The lifts help to support that short tendon.
Go see a podiatrist, there is a surgical proceedure that can sometimes successfully lengthen the tendon causing the Equinus. Take an anti-inflammatory like ibuprofen (I have a prescription for 800 mg) to help reduce the inflammatory process. You can also use ice,freeze a water bottle and then put it on the floor and roll it back and forth with your foot.

I know exactly how much it hurts and I hope this has helped.Again, Never go barefoot for that puts strain on the arch,I wear Isotoner arch support slippers around the house.

QUESTION:
Pain on the top of my foot?
I'm a college basketball player, and about 5 days ago I started noticing some pain on the superior lateral portion of my foot, over the 4th and 5th metatarsals. The pain wasn't too bad at fist, and I had felt similar pain before, so I didn't think anything of it, assuming it would go away the next day like it had in the past.It's been progressively getting worse each day, with the pain spreading to the entire top of my foot, and some pain referring to the lateral side of my ankle.I've noticed that if I stay in the half court, the pain isn't too bad unless I step on my foot a certain way.But following any type of running (even just once up and down the court) the pain becomes so severe that I can't run without a limp, and it continues to hurt severely until I rest it for an extended amount of time.The pain occurs when I shift my weight to the ball of my foot (and the foot bends to push off forwards), it's a sharp stabbing pain (feels like someone is crushing my foot with a hammer).I talked to our Athletic Trainer about it, and she initially diagnosed it as a mid-foot sprain, but said it could possibly be stress fractures.There is no swelling, and no tenderness to touch (unless the foot is caused to bend).I'm hesitant to go to the doctor, because if it turns out to be fractured, my basketball career is over.I'm planning on getting some custom orthotics, as recommended by one of my teammates. (we are currently on a 1 week break for Christmas, so I'm waiting to see if it heals during that time)

Has anyone had experience with this, or have any ideas of what it could be?I'm also looking for ways to control the pain enough to continue playing through it if it doesn't go away. (I've tried a few different taping methods, but those seem to cause pressure on other parts of my foot causing more pain). With the position I'm at with this team, I can't afford to be injured (I'm the new walk-on player trying to secure a spot... I don't play much in games or practice scrimmages, so even if it is something more serious like a fracture, I could make it through the season with some pain management techniques, and then get it taken care of afterwards) Any advice?

ANSWER:
I have this as well, I think the orthotics might help i am flat footed very little arch that is my problem, your arch might be dropping as well, the orthotics will help if so, good luck.

QUESTION:
What is this wierd pain in base of my little toe on my right foot?
For a few weeks not when i walk i get a sharp pain at the base of my little toe kind of on the ball off my foot.

I havn't done anything that would cause pain that i know of.

Any ideas what it is?
There's no pain if i don't put weight on it, and i don't alway have pain when i touch the area
If it helps i'm 16 , i run 10 miles most days i've been running for about 5 or 6 months now

ANSWER:
get it checked by a doctor

QUESTION:
Cause of knee and foot pain?
OK.I have this bad pain that keeps moving on me it seems like every 2-3 days.It was in my left knee for a couple of weeks.Then it moved over to the back and side of my right knee and ligaments around the knee.Now it is centered on the top of my right foot and the pain is especially bad in the heel of my right foot.I no longer have insurance so I haven't been to the doctor.I've been diagnosed with gout in the past, but it usually remains in the ball and big toe of my foot.Does anyone know what could possibly be causing this weird movement of pain in my knees and feet?

ANSWER:
My guess would be that you are walking strangely to reduce the pain in your knee, which is causing the pain to "move" to other areas as you damage those places with your changed gait. As to what caused or is causing the initial pain, you really need to see a doctor for that.

QUESTION:
Is my foot pain plantar fasciitis? How should I treat it?
Late last week, my left foot started to hurt on the outside edge. I thought it would go away shortly, but it didn't. My foot still hurts, but the pain has migrated to the back of my arch. I'm not in pain all the time. It goes away when I sit (no surprise there) and often when I go barefoot. How should I treat myself? The pain seems to decrease when I press something against my arch. Right now, I have a nerf ball taped to the bottom of my foot. Is that a wise treatment, or would it harm me?
My everyday shoes were an old pair of running shoes or an old pair of slip-ons. I think that my continued wearing of them has caused my pain. What should I do for footwear? What kind of exercise is good? I like to run, and the lack of vigorous aerobic activity is maddening.
I have normal to high arches.

ANSWER:
Go barefoot as much as you can on natural surfaces.

QUESTION:
Pain in ball of feet?
Hi, for the past four days I've been experiencing pain in the ball of my left foot, it hurts a lot when walking and it sometimes aches and stings a little when resting it on the floor. I do have flat feet so I think that this may be the cause, does anybody know what I could possibly do to get rid of the pain when I walk? Thanks =)

ANSWER:
Try lifts in your shoes to help the tendons. Otherwise go to a podiatrist and have a professional look at it.

QUESTION:
i've had a foot callus for 5 yrs no matter how i try i cant get rid of it. it causes me pain in the morning?
for a few minutes,i cant walk barefoot without scrunching up my toes to protect it its on the ball of my foot. if i walk on uneven ground i limp a little to protect my foot from hurting more i have tried everything to get rid of it, a callus blade has been the best to shave it off but it comes back in days. i'm wondering if its actually protecting something like a wart and thats why it comes bk stronger than ever its driving me mad .any sugestions pleeeease

ANSWER:
It's caused by wearing shoes. If you went barefoot it would probably go away.

QUESTION:
foot pain and cycling?
I started getting into cycling (both on and off road) a few years back.At one point I was going pretty hard on road, maybe doing 30 miles a trip x 3 per week in hill country (not Lance, but good for a beginner).I was also walking a bit on my off days and my left foot got to hurting pretty bad and was getting numb on the outside ball.I didn't think about the cycling causing it, but winter came and it bothered me all winter even though I wasn't cycling.Next spring I didn't get back into cycling and by summer my feet were pretty much OK.Fast forward 3 years and I got back into cycling (or at least serious enough to clip in).Immediately the numbness and pain returned and I realized what had caused my problems a few years back.My feet are pretty dry and cracking a bit so now I am treating that, but I wonder if there is some nerve I am pinching.It only really seems to be a problem clipped in, if using freeride pedals it doesn't bother me, or at least not as bad because I can put my arch more on the pedals instead of my ball.I spoke to my family doc about it and he wasn't much help.Anyone have any ideas or similar problems?I am hoping its dry skin being aggravated by the pressure as I love to cycle.Maybe better shoes or custom make a mount over the heels?

ANSWER:
I had the same problem as do many riders when they first start riding with clip-less pedals, certain parts of the feet start getting numb and 9 time out of 10 your cleats are out of adjustment or alignment. While it is too broad a subject to cover all the important aspects and individual variations you can check these sites for the tips and tricks associated with cleat alignment. Misaligned cleats cannot only cause numbness in the feet but eventually cause ankle, knee and hip problems as well. Without proper cleat alignment, the leg wants to rotate to it's natural position, but the cleat-pedal mechanism will prevent it, causing rotational stresses on the knee, hip or ankle.



If you have any questions when setting your cleats in new shoes I suggest taking a trip to your local bike shop and having them help you. They will most likely set up your alignment using the Rad System and you shouldn't have any further problems.

QUESTION:
Hardwood Floors = Horrible Foot Pain? Slipper Recommendation?
We recently moved to a old house with 100% hardwood floors and 3 stories.The first couple of weeks I noticed my feet ached at night but I just figured it was all the running around getting moved in.It's now been a month and I've developed painful hard bumps under a couple of toes as well as tender placed on the balls of my feet.

I'm fairly certain it has to do with being on my feet on these hardwood floors all day.I don't have insurance at the moment so I'm putting off a doc visit for a few more weeks.In the mean time I'd like to get some really good house slippers to cushion things as I'm convinced this is what's causing it (never had anything like this before).

Can anyone recommend a good pair of slippers that have some real cushioning (like a dense memory foam) not just the cheapy ones where the foam breaks downs after a week or two?

ANSWER:
;p;kik

QUESTION:
Why does the ball of my foot hurt when I walk?
For the last 2 months, the ball of my foot has been hurting. When I walk, I cant totally bend my toe because of the pain. It is also sore to touch. It seems to just linger, even though I rest it very much, most of the day but it won't go away. I am wondering what caused this. I have been working out but only on an eliptical machine, which is just a gliding motion (no movement with my feet at all). I have been wearing shoes that were a tad too small, could that have caused the pain in the ball of my foot? Is there any relief I can get from this? I miss being able to just walk, let alone any type of quicker movement.

ANSWER:

QUESTION:
PLEASE HELP! Major foot pain.?
I just recently began my first job and unfortunately, I am on my feet all day long except for a 30 minute break. Anyways, I have bone spurs and tendinitis, horribly in both my feet which cause me so much pain while work and is unbearable. If anyone knows of a way to decrease this pain while I work, PLEASE HELP ME! I do not want to give up my job because I cannot stand to be on my feet for that many hours a day with excruciating pain. I am tired of coming home at night and curled up in a ball crying because they hurt so bad. No one understands and they just tell me I am being a wuss and to quit crying over it. If they knew how bad it hurt, how horrible it felt, I wonder if they would still think the same way.

ANSWER:

QUESTION:
What is causing the pain that I have in my right foot?
-The pain is on the ball of my foot and it hurts when I stand on it or when I apply pressure to it.
-It sits mostly right under my 2nd and 3rd toes.
-I do NOT wear high heels and I wear shoes that are good for my feet so I know it's not that.
-I am slightly overweight but far from obese and this condition is brand new so it is not weight related.

This is really hurting me and I wanna get back to working out. What is this and how can I treat it?
The pain is only in a small spot on the ball of my foot. The rest of my foot has no effect from it at all.

ANSWER:
The pain on your foot can be caused by your tendon for your leg muscle tightening up which makes it pull on the end where it's attached, your foot.That can be goten rid of by releasing the tendon for your foot and here's how to do that:
Achilles tendon:
While sitting and your leg on your lap, take both thumbs and place them side by side at about ankle height on the tendon on the back of your leg and apply pressure hard and hold.After 30 seconds slowly raise your toes up as far as you can, release the pressure but hold your foot there for another 30 seconds.
If the pain for your toes is happening because of the muscle under your foot tightening up I'm not sure but here's how to release that muscle in case it is the problem:
Foot Muscle:
With your foot in your lap place your fingers side by side at the back of the arch right in front of the heel and press in hard and hold.After 30 seconds slowly raise your toes up as far as you can, release the pressure but hold your toes there for another 30 seconds.
for both, for best results relax your body first by taking a deep breath and exhaling then remain this relaxed.

QUESTION:
What should I do about pain in my upper foot that hurts when any pressure is applied to it?
I had had a callus on the ball of my foot for about 2 weeks, and yesterday morning I woke up with an intense pain on the upper portion of that same foot. It hurts to walk on, bend the toes, and basically put any pressure on it.The only thing I can think of that may have caused it is this: the day before this happened, I was walking on this foot putting little pressure on the ball of it since it had the callus...this led to most of the pressure being put on the other side of this foot.
Does anyone know what this might be? What to do? I feel like I need crutches asap...walking is an ordeal!
Also...I have just noticed the whole upper half of my foot is slightly swollen as well.

ANSWER:

QUESTION:
Numbness In Ball Of Foot and Toes?
Five years ago I hada serious injury to the big toe of my left foot.I couldn't walk normally for almost three years.This causedproblems with my knees and hips which lasted for a year.Now the balls and toes of both feet often feel numb, burning, and tingly, especially when I lie down.Sometimes I have also have pain on the left side that goes from my hip to the calf.Anyone know what's causing this or how I can treat it?

ANSWER:
This condition is generally caused by a pinched nerve in the lower back.it feels like the pain / numbness is in the leg or foot, but really it is the pinching of the nerve in the back that goes to the leg and foot, so it feels like the pain is there.sometimes it can be treated with anti-inflammatories, because if the nerve is inflamed or if the muscles around the nerve are inflamed, it causes the nerve to not have enough room coming off the spine and it gets a little pinched.At other times, the spine is a little shifted so that the nerve is pinched.in this case, the anti-inflammatories are not going to help.you may need to have your back worked on by a chiropractor because it is just out of alignment, or you need surgery to correct the spinal problem.... a laminectomy... to give the nerve more room.The problem is that the longer you wait to fix the problem, the more damage is done to the nerve.If you correct it soon enough, feeling will return and pain will cease, but if the nerve is damaged, even after you fix the problem, you may still have the same symptoms.So, don't wait.you could startby taking Advil or ibuprophen to see if that helps, but I would suggest going to your dr. and requesting an MRI or a lumbar myelogram to see what is causing the problem.

QUESTION:
I heard when your running you should land on the ball of your foot. Should you do this while you jog as well?
I been running heel to toe for the longest time and just started running ball to toe i guess and feeling wierd pains probably cause I not used to it.I just want to know even when I jog should I be landing on the ball of my foot

ANSWER:
Your foot plant depends on your speed, so if you are running fast then you should land on the mid foot, or the ball of your foot. However, if you are running easy then landing mostly flat footed, which might be considered heel is the way to run.
Casual runners should land mostly flat footed and roll off the front of the foot.

QUESTION:
pain in arch, ball of feet. high arch?
For years now I have known that I have had high arches (more in my right foot causing me to put weight on the outside of my foot) and it is starting to become a bigger issue. I have been more active lately and have really felt the pain. I have had orthotics for some time now and I feel they have done nothing except cause a burning sensation after wearing them all day especially at the balls of my feet. I actually feel slightly less pain when I DONT wear them.

I am curious to know if anyone may some some suggestions on what to do to besides surgery (since I know it isn't an extreme case of high arches). Does anyone recommend a certain type of shoe? Are there exercises/stretches that I can do?

What has worked for those who suffer the same as me?

ANSWER:
could be plantar fasciitis. i used to have a minor case of it, cured it by stretching before i ran.worst case requires surgery.see a podiatrist.

QUESTION:
Could being pregnant make my foot hurt?
I was walking my dog this morning when half way up the outside of my right foot began to hurt. The pain got worse and spread right under the arch. By the time i got to end of my walk i had to walk on the ball of the foot and it was too sore to put all my weight on it. I am six months pregnant and have put on over a stone so was wondering if the extra weight my have caused it as i haven't injured it in any way. I was also looking for a quick fix as my job involves being on my feet all day. Any suggestions?

ANSWER:
it can be that the muscle under your foot needs some help.Like other muscles with tendons, the tendon to this one can shorten itself up, as tendons will do from time to time, and that means it will pull in the bottom of your foot.Here is how you can release that muscle:
With that foot in your lap take both your thumbs and place them side by side at the back of the arch right in front of your heel.Press in fairly hard and hold that pressure there.Relax.After 30 seconds slowly raise your toes up as far as you can.Then release the pressure but hold your toes like that for another 30 seconds.
If the pain persists let me know there is one other thing it could be, just not as likely.

QUESTION:
Has anyone ever experienced debilitating feet pain during the whole pregnancy?
My wife is 7 months pregnant and since the beginning of her pregnancy she has this severe pain which started on the ball of her right foot and her big toe.As she went further into her pregnancy her left foot started to have the same kind of pain that she feels on her right foot and she ended up having to use a wheel chair.She had to stop working and has to stay either in bed or on the sofa the whole day for the last 7 months.She describes the pain as shooting/stabbing pain on the balls of her feet and her big toes even when she's at rest.They are sensitive to the touch and she could barely move her toes without experiencing the pain.We went to so many doctors and they gave us so many different possibilities of what she may have.Strangely all the exams (i.e. X-ray, MRI, ENMG, etc.) didn't show any serious problem.The MRI showed an irritation on the nerve of her feet but the doctors said that it was not enough to cause her so much pain. Has anyone ever experienced this?

ANSWER:
Nope...that is a new one to me.

QUESTION:
Anyone experience pain in the leg/ foot while rollerblading?
Does anyone experience pain while rollerblading on the left foot?
Ok, so I just got these badass inline skates. They cost me 160 bucks. I bought them online, so I saw that online, they had a way to determine my inline skate size, and it said that for this company (rollerblade), I should get it the same size as my shoe size, but i got it a half size bigger (9.5) just to be sure they would fit good. So they finally shipped to my house, im excited, put them on, and after about 5 mins, only my left foot and leg start to hurt. towards the left of my calf, I kinda feel the external hard shell of the skates press against my left, which causes some discomfort, and after about 15 mins, the little ball-like bone in the right side of my left foot hurts. I then took them off, and a bit higher than my achilles tendon, it was red on both feet, but this didnt hurt. So my question is: Why does it only hurt me on my left foot? Any help in this topic would be greatly appreciaed.

ANSWER:
i had an old injury, that was inflamed by use doing it..........................

QUESTION:
I am Type 2 Diabetic. I have been suffering Severe Feet pain and Swelling..burning pain..Probable Cause?
The pain is a burning pain that originates in the ball area of my foot and raises to The calf muscle area. The tops of my feet swell, so much so they will no longer fit in my shoes. This has been going on for about a month, and now it is so sever I had to come home from work early tonight. My doctor said elevate my feet, if pain or swelling does not go away go to the emergency room. I've checked web md....they have way too many probable causes from bad arches to a blod clot...Any type 2 diabtics out there have something similar happen to them...if so what is the cause, and what can I do to alleviate it.

***Blood sugar isn't elevated or too low, I've been watching my diet like a hawk...nothing out of ordinary food wise....Tried changing my shoes, didnt make things better or worse.

ANSWER:
You have diabetic Neuropathy.

Diabetes is the leading known* cause of neuropathy in developed countries, and neuropathy is the most common complication and greatest source of morbidity and mortality in diabetes patients. It is estimated that the prevalence of neuropathy in diabetes patients is approximately 20%. Diabetic neuropathy is implicated in 50-75% of nontraumatic amputations.

The main risk factor for diabetic neuropathy is hyperglycemia. It is important to note that people with diabetes are more likely to develop symptoms relating to peripheral neuropathy as the excess glucose in the blood results in a condition known as Glucojasinogen. This condition is affiliated with erectile dysfunction and epigastric tenderness which in turn results in lack of blood flow to the peripheral intrapectine nerves which govern the movement of the arms and legs. In the DCCT (Diabetes Control and Complications Trial, 1995) study, the annual incidence of neuropathy was 2% per year, but dropped to 0.56% with intensive treatment of Type 1 diabetics. The progression of neuropathy is dependent on the degree of glycemic control in both Type 1 and Type 2 diabetes. Duration of diabetes, age, cigarette smoking, hypertension, height and hyperlipidemia are also risk factors for diabetic neuropathy.

*The largest group of patients are of unknown cause, referred to as idiopathic in origin. Of the roughly 100 known causes, diabetes is by far the largest. Other known causes include genetic factors, damaging chemical agents such as chemotherapy drugs, and HIV.

[edit] Treatment
Despite advances in the understanding of the metabolic causes of neuropathy, treatments aimed at interrupting these pathological processes have been limited by side effects and lack of efficacy. Thus, with the exception of tight glucose control, treatments are for reducing pain and other symptoms and do not address the underlying problems.

Agents for pain control include tricyclic antidepressants (TCAs), serotonin reuptake inhibitors (SSRIs) and antiepileptic drugs (AEDs). A systematic review concluded that "tricyclic antidepressants and traditional anticonvulsants are better for short term pain relief than newer generation anticonvulsants."[1]

In addition to pharmacological treatment there are several other modalities that help some cases. These have shown to reduce pain and improve patient quality of life particularly for chronic neuropathic pain: Interferential Stimulation; Acupuncture; Meditation; Cognitive Therapy; and prescribed exercise. In more recent years, Photo Energy Therapy devices are becoming more widely used to treat neuropathic symptoms. Photo Energy Therapy devices emit near infrared light (NIR Therapy) typically at a wavelength of 880 nm. This wavelength is believed to stimulate the release of Nitric Oxide, an Endothelium-derived relaxing factor into the bloodstream, thus vasodilating the capilaries and venuoles in the microcirculatory system. This increase in circulation has been shown effective in various clinical studies to decrease pain in diabetic and non-diabetic patients. [2] Photo Energy Therapy devices seem to address the underlying problem of neuropathies, poor microcirculation, which leads to pain and numbness in the extremities[3], [4].

So get the sugar under control. I take a anti-depressant, 500 mcg. Mecobalamin and of course a pain reliever Tramadol. Force the doctor to prescribe a pain reliever.They usually let you suffer.
TIN

QUESTION:
Why do I have pain in the arch of my foot when I am running?
Lately, whenever I run (be it outside, or on the treadmill), the arch of my foot gives me a lot of pain - enough for me to stop before I am tired.Specifically, the pain is on the bottom of my foot, in the area between the heel and the ball.It's almost as if there is a smooth rock between my insole and the arch of my foot that's causing pressure, and eventually a painful burning sensation.

My first thought was that my shoes were simply not designed for running, so I drove over to my local footwear store and bought a pair of running shoes.Although the rest of my foot is comfortable, the pain is still there.I spoke to a doctor about my problem, and he seemed puzzled as well.He made no mention of, "Flat-feet", which I had a hunch might be the problem, and he simply suggested that I run at a slower pace (thanks, doc...).

Has anyone had this problem before?If so, how did you overcome the pain?Thanks in advance for your answers!

ANSWER:
Find out if you are a pronator or supinator or if you are flat footed, then get shoes that fit your foot.

QUESTION:
I have a FOOT question :o )?
Has anyone experience pain in the bottom of your foot where the heel is (ball part of your foot) but the pain is on the inside and might shift to the side of your foot? If so, does anyone know what it is and what is causing the pain? I do not wear heels, only flats and all my shoes and sneakers are very comfortable. I never sprained or broke my foot either....Thank you for your help :o )

ANSWER:
yes i get that to!! but i dance a lot so maybe that has something to do with it! maybe you are putting too much pressure on your heels causing pain? maybe get it checked out.

QUESTION:
Something's been wrong with my foot for a while now. What could it be?
It doesn't happen very often, but often comes and goes without warning. For instance; the other night, when I was lying down on my stomach, I was suddenly hit with a stabbing pain in my foot. It's hard to explain the pain or what even causes it (because I haven't a clue), but it truly, truly hurts and I wish to get to the bottom of it.
That night, when I was lying down, I was minding my own business and typing on my laptop when BOOM. I was struck with a pain in my foot like a freight train had just barreled into me. It feels...it feels sort of like someone has taken the proverbial 'pulley thing' on the bus (the one that runs across the ceiling, to signal that you need to stop?) and yanked it without any thought that it might be hurting the big brute. As if someone has taken the tendon (or whatever you can call that thick string that I feel there) that arches between the heel and balls of my feet and pulled the ever-living daylights out of it. I, of course, scramble to silence a scream and struggle to reposition myself (as it seems moving certain ways only makes it worse) and rub/attempt to soothe the thing. It happens sporadically and without cause, so I'm curious as to what it could be? I've had cramps and a Charley Horse, but neither can compare to whatever the heck this is.
I've not told my doctor about this because I can't recreate it. I don't know when it will happen or what I'm doing when it happens. It seems to be at random.
It's in both feet, by the way. And every once in a while, if I'm stretching or tip-toeing (or some other form of using my feet), I get this sinking feeling. My feet give me this little buzz/sting that tells me, "hey, you. Feel that? Yeah. We can make it a whole lot worse if you don't cut that out." I'm scared to do a lot of strenuous work or even wear heels (small or big, though I've never liked them to begin with).

ANSWER:
You need to see your doctor, who will refer you to possibly A podiatrist first

. Your problem could be fallen arches/flat feet or a ligament problem. This also could be secondary pain, which is coming from a back problem. This could be quite nasty, meaning at its worse a herniated disk, sciatica or even a pinched nerve in your back. Seek help asap, as this could be the start of something slightly more than just sore feet.

source
suffered as you and now awaiting results about possible herniated disk.

QUESTION:
Is my foot fractured? Or just sprained?
I have had multiple problems with my left foot before this due to sports and just being stupid. But after my lacrosse game i started to get striking pains in my foot, under the ball of my ankle. Now this was almost over a week ago and it still kills. I can't even put pressure on it so i've been limping on it for the past 6 days. I've been icing and elevating it but its still not getting better. Do you think it is a sprain or a fracture? cause i really want to get back on the field and play as soon as possible. And if it's either of them will i get a boot or crutches??

ANSWER:
Go to the Dr.

QUESTION:
What is wrong with my foot?
Aug 16th & 17th: I went up and down a mountain- usually pain after a hard hike, no biggie.
18th: Relaxed, felt fine feet doing alright.
19th: did a light 30 min workout at the gym. No problems.
20th.Right foot in pain 8-9/10 somewhere on the bottom between the ball of my big toe and ankle.Can barely walk.Foot looks fine (no discoloration or swelling), and doesn't hurt when I apply pressure.

From then it took most of a week for the pain to go down to a steady 1-2 where I didn't have to limp when I walked. I try to put cold presses on and kept it elevated when I can.I also frequent the hot baths at my gym. Riding a bike and using the elliptical machine doesn't cause any pain.I went swimming last night and that hurt.

Now the pain is dull and fairly consent when standing, walking, and sometimes when I sit.It doesn't feel like the whole bottom of my foot anymore either. Now it feels like it is about an inch from my ankle towards the big toe (inside).

Any thoughts?

ANSWER:

QUESTION:
Shoe Insert Pain for Overpronation?
For the last week and a half I've had sudden pain around the ball of the third and fifth toes on my left foot.I could make it worse my either pressing the spot on the top of my foot or the ball on the bottom.Sometimes it would be a shooting pain or an throbbing ache radiating from the stem of my toes towards my leg. It would hurt whether I was barefoot or wearing shoes, mostly when I was up and about but also would hurt for no reason when I sat, had my feet up, even in bed for the evening.I was giving my child a bath and had to switch from kneeling to sitting because the pain suddenly became too much - and most of my body weight was on my knees, not the top of my feet!

Today I saw a podiatrist and they x-rayed my foot.He said looking at my x-ray he could see I was standing with too much pressure inward and said I was an overpronator; bones looked fine.I've always thought I had okay arches and never had foot problems before.Since the pain is from the middle of my foot outwards to the pinky toe I have been walking with more pressure on

Admin · 1977 views · 0 comments
Mar192014

Achilles Tendon




Achilles Tendon
Achilles tendonitis is a painful and often debilitating inflammation of the Achilles tendon, also called the heel cord. The Achilles tendon is the largest and strongest tendon in the body. It is located in the back of the lower leg, attaches to the heel bone (calcaneus), and connects the leg muscles to the foot. The Achilles tendon gives us the ability to rise up on our toes, facilitating the act of walking, and Achilles tendonitis can make walking almost impossible.
There are three stages of tendon inflammation:
Peritenonitis
Tendinosis
Peritenonitis with tendinosis

Peritenonitis is characterized by localized pain during or following activity. As this condition progresses, pain often develops earlier on during activity, with decreased activity, or while at rest.
Tendinosis is a degenerative condition that usually does not produce symptoms (i.e., is asymptomatic). It may cause swelling or a hard knot of tissue (nodule) on the back of the leg.
Peritenonitis with tendinosis results in pain and swelling with activity. As this condition progresses, partial or complete tendon rupture may occur.
Incidence and Prevalence
Achilles tendonitis is more common in athletes and overall incidence of the condition is unknown. It occurs in approximately 6-18% of runners.
Risk Factors and Causes
Poorly conditioned athletes are at the highest risk for developing Achilles tendonitis. Participating in activities that involve sudden stops and starts and repetitive jumping (e.g., baseball, basketball, football, tennis, running, dancing) increases the risk for the condition. It often develops following sudden changes in activity level, training on poor surfaces, or wearing inappropriate footwear.
Achilles tendonitis may be caused by a single incident of overstressing the tendon, or it may result from a series of stresses that produce small tears over time.
The condition also develops in people who exercise infrequently and those who are just beginning an exercise program, because inactive muscles and tendons have little flexibility because of inactivity. It is important for people who are just starting to exercise to stretch properly, start slowly, and increase gradually.
In some cases, a congenital (i.e., present at birth) condition causes Achilles tendonitis. Typically, this is due to abnormal rotation of the foot and leg (pronation), which causes the arch of the foot to flatten and the leg to twist more than normal.
This condition causes the lower leg muscles (e.g., gastrocnemius, soleus) to stretch more than normal. Like a rubber band, the further the muscles stretch, the tighter they become. The force on the Achilles tendon and the heel bone increases, resulting in Achilles tendonitis. Because the arch of the foot naturally flattens over time, especially in athletes, Achilles tendonitis often develops later in life.
Women who wear high-heeled shoes often and switch to sneakers for exercise also can develop Achilles tendonitis. The Achilles tendon and lower leg muscles gradually adapt to a shortened position because the shoes prevent the heel from stretching all the way to the ground. When this occurs, wearing sneakers or flat shoes forces the Achilles tendon to stretch further than it is accustomed to, causing inflammation. If high heels are worn everyday, stretching should be done every morning and night to keep the Achilles tendon lengthened.
Signs and Symptoms
In most cases, symptoms of Achilles tendonitis develop gradually. Pain may be mild at first and worsen with continued activity. Repeated or continued stress on the Achilles tendon increases inflammation and may cause it to rupture. Partial or complete rupture results in traumatic damage and severe pain, making walking virtually impossible and requiring a long recovery period. Patients with tendinosis may experience a sensation of fullness in the back of the lower leg or develop a hard knot of tissue (nodule).



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Mar172014

Ankle Pain: Posterior Tibial Tendonitis

Ankle Pain: Posterior Tibial Tendonitis
This tendon also helps maintain the arch of the foot.The posterior tibial tendon allows one to initiate a single leg toe rise from a position of a single leg stance.What are the symptoms?



Usually posterior tibial tendonitis is characterized by pain during activity near the medial side of the ankle that radiates to the arch of the foot.Over time the tendon can tear referring the pain to the lateral side (outside)due to the loss of the ability of the foot to maintain the arch causing the fibula (bone on the outer side of the ankle) to abut the calcaneus (heelbone).
What initially causes posterior tibial tendonitis?



The initial cause is not exactly known, however obesity, overuse, different forms of arthritis and trauma can lead to posterior tibial tendonitis.

How is posterior tibial tendonitis diagnosed?



Posterior tibial tendonitis is diagnosed by physical exam by a trained physician.Usually pain along the course of the tendon and resistance testing against contraction of the posterior tibial muscle is enough to diagnose this entity.As the problem progresses, X-ray and MRI can be beneficial in assessing the severity of the tendonitis.Routine labs are not beneficial to diagnose posterior tibial tendonitis, but can help to identify other potential causes of ankle pain.

What is the treatment?



Usually the treatment is conservative including rest from strenuous or precipitating activities.

The following link contains great information on treating tendonitis.

Physical therapy (PT) can also be ordered to strengthen and stretch the muscles and soft tissues around the ankle.Also, certain additional treatments may be administered by PT including orthotics to help alleviate the pain experienced by the patient.In addition, oral non-steroidal anti-inflammatory medications can help alleviate the symptoms.

More Information: Read about sports injury treatment using the P.R.I.C.E. principle - Protection, Rest, Icing, Compression, Elevation.

Failure to respond to months of non-surgical conservative management leaves surgical treatment as an option.The operative procedure depends on the severity of the stage of the disease.Both soft tissue and bony procedures can be performed by an orthopaedic surgeon to treat the problem.

What should a patient do if he/she suspects a diagnosis of posterior tibial tendonitis?



As with any medical condition, one should consult a physician if he/she is having any of the aforementioned symptoms.

If you suspect that you have posterior tibial tendonitis, it is critical to seek the urgent consultation of a local sports injuries doctor for appropriate care. To locate a top doctor or physical therapist in your area, please visit our Find a Sports Medicine Doctor or Physical Therapist Near You section.
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References:

Jones, DC.Tendon Disorders of the Foot and Ankle.J Am Acad Orthop Surg 1993; 1: 87-94.


Beals TC, Pomeroy GC and Manoli, A.Posterior Tibial Tendon Insufficency: Diagnosis and Treatment.J Am Acad Orthop Surg 1999; 7:112-118.

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Mar162014

Bunions :: Diagnosis & Treatment Information

Bunions :: Diagnosis & Treatment Information




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A bunion is a structural change in the foot, resulting in a bone deformity at the great toe joint. The 1st metatarsal (seen in the picture below) moves medially, towards the center line of the body and the great toe moves laterally, or abducts, towards the small toes. This movement causes a bump to form at the great toe joint. The great toe joint is also called the metatarsal phalangeal joint or 1st MPJ. The great toe, also known as the hallux, has two bones in it, the proximal phalanx, closer to the metatarsal bone and the distal phalanx, near the toenail. In most bunion cases there is also rotation (valgus rotation) occuring, hence the long medical name hallux abducto valgus. There may be some bone growth at the big toe, but the bump is mostly from the movement of the metatarsal bone. The movement of the bones occurs gradually over time in response to abnormal motion of the foot, abnormal position of the foot, abnormal tendon pull or tight, narrow shoes. Below is a diagram of a bunion and X-rays of two bunions. Mouse over the X-rays to see the outline of the bones.

Diagram of a bunion deformity labeled
X-ray of bunion deformity labeled
Bunion X-ray with toe ring




Symptoms

In general it takes a few years for the great toe to move towards the small toes. (In some cases of trauma, this can happen much more quickly). Most people notice the bump on their foot or notice that their big toe has moved before they notice any pain. The typical complaint of pain is a deep, dull, "in-the-joint" pain. Some experience pain on the top or the side of the toe from shoe pressure. Others experience dull, achy pain after walking, or sharp pain with walking in certain shoes. There can be a grinding pain and stiffness is fairly common. The type of pain depends on the person, what stage the bunion is in, the activity level and the shoe type. Some individuals never develop pain, despite having severe bunion deformities. In the X-rays pictured above, the bunion on the right looks like it would be much more painful. But, the individual on the left was actually experiencing more pain at the time of the X-ray. (The X-ray on the right shows a toe ring on the 2nd toe).




Bunion Treatments

There are no effective measures which will prevent bunion development, but they are a few conservative treatments which may help slow the progression of a bunion and some treatments which can minimize the pain. Custom made orthotics can place the foot in the appropriate position and help remove abnormal tendon pull on the bunion, slowing progression. Custom orthotics tend to be the most effective in individuals with flexible feet and abnormal pronation. Wider shoes, particularly with a wide toe box, will decrease the pressure on the great toe and may eliminate pain and slow progression. Rigid shoes with a rocker type sole can eliminate pressure on the forefoot and the great toe joint, minimizing pain when walking. Bunion night splints will not slow progression nor change the structure or shape of the bunion, but may help eliminate pressure type pain while sleeping or walking.


Bunion Surgery

Surgery is only recommended when there is pain which limits daily activities. This means that the pain limits your ability to do your job, your house work, your hobbies or your exercise routine. If the pain is rare or there is no pain, surgery is generally not recommended.


Crossover Hammertoe PictureThere are exceptions of course, and when the bunion deformity is severe and causing open sores or a patient is diabetic and there is concern for ulcer development, surgery may be recommended, even if there is no pain. Another instance may be when the great toe has moved under the 2nd toe and is causing the 2nd to pop up into a hammertoe. If the hammertoe is causing pain or problems, then the bunion must also be addressed. Cosmetic bunion surgery is not recommended.


The most common type of bunion surgery is surgery at the great toe. This involves breaking the metatarsal bone (called an osteotomy), moving it and stabilizing it with a screw. Not all surgeons use a screw, some use staples or wires. The goal is to move the head of the metatarsal bone over (laterally) in the direction of the small toes. A tendon is cut in between the great toe and the 2nd toe, to release the great toe and allow it to align with the metatarsal. Other ligaments and some of the joint capsule might also be released to allow the great toe to come back into alignment.



Bunion surgery drawing before and after showing tendon release and screw placement




Chevron osteotomy made in a bunion surgeryThe "V" cut in the bone is called a Chevron osteotomy. It is one of the most common bunion procedures. The "V" cut is made instead of a straight cut, because it is more stable. There are many variations of this type of osteotomy.

Below are bunion x-ray images before and after surgery. A line is drawn through the center of the metatarsal and the phalanx of the big toe. These lines give an idea of the difference in angle of the bunion deformity before and after surgery.


Bunion X-ray with lines in the hallux and metatarsal
Bunion Surgery diagram with lines drawn in the hallux and metatarsal



Post-op bunion surgery with the screw and sesamoid outlinedIn the picture to the right, the screw placement is more visible and it is easy to see how the joint surface at the great toe joint has lined up.

Most people want to know what the two "blobs" are by the big toe and wonder if they are normal. These are called sesamoid bones. These two bones sit under the big toe joint and act like ball bearings, allowing the tendons to move the big toe up and down smoothly over the metatarsal while walking. The sesamoids bones can contribute to the bunion deformity and in some cases one of the sesamoids is removed during surgery if the surgeon feels it is contributing to the deformity. Mouse over to see the outline.



Bunion surgery foot wrapped with guaze and cobanAfter surgery, the foot is generally wrapped in guaze and Coban(TM). Coban(TM) self-adherent wrap is flexible, elastic and adheres to itself and is commonly used by podiatrists. It is necessary to be in a surgical shoe for 3-6 weeks, depending on the type of surgery that has been done. As seen in the picture to the left, there is bruising on the toes. This is very common after bunion surgery and is considered normal. The bandages are initially changed at about 3-5 days after the surgery to check for signs of infection (redness, swelling and pain out of proportion are signs of infection). The stitches (if they are not absorbable) are removed at 10-12 days. Most people are back in a regular shoe between 4-6 weeks, but full recovery and a return to normal activities can take a number of months.




Tailor's Bunion

A tailor's bunion is also a structural change in the foot. The result is a bony deformity at the 5th metatarsal phalangeal joint. The 5th metatarsal moves laterally and the 5th toe moves medially, as seen below. The movement results in a structural change and causes a bump to form on the outside of the foot. The bump may be due to an enlarged bone or bone spur, as seen to the right. Like bunions, tailor's bunions may take a few years to develop. Generally the pain is deep, dull and achy, but the pain can be sharp with walking. The pain is usually worsened with shoe pressure. Another name for a tailor's bunion is a bunionette.


Tailor's bunion diagram labeledThe treatments are very similar to bunion treatments. Addressing the cause of the tailor's bunion development is important. Faulty foot mechanics may have contributed to the devlopment and orthotics may be necessary as part of the treatment. If the bump is from a bone spur and/or bursa, simple padding or shoe modifications may help. But, surgery to remove the spur may be necessary. It is much more common to remove part of the bone on the outside of the metatarsal (exostectomy) on tailor's bunions, than it is to do this procedure on the 1st metatarsal, for a bunion. If the 5th metatarsal has moved out enough, a chevron type osteotomy can be performed to move the head of the metatarsal bone back into place. Mouse over the diagram to the left to see the area identified and labeled.



Bunion Hypermobility

Bunion Diagram of motion originating at the 1st metatarsal cuneiform jointAlthough the procedure described above might be the most well known type of bunion surgery, it is not the only type of bunion surgery. Bunions which are much more severe or are associated with excess motion (hypermobility) require more advanced procedures. The procedure should address the problem. In most cases, the problem is excess mobility of the first ray. Although there is a large bump on the side of the foot, the real problem is the mobility of the 1st ray. Mouse over the image to the right to see the motion in the foot which contributes to the development of a bunion.



Hypermobility of the first ray of the foot contributing to a bunion deformityThe 1st metatarsal moves up and towards the midline of the body when the calf muscles are tight and there is overpronation. The images to the right demonstrate the motion of the 1st metatarsal toward the midline of the body as the hallux (great toe) moves toward the lesser toes. It's important to note where the motion is originating, which is at the midfoot area, not the toe area. Mouse over the image to the left to see the elevation of the 1st ray which is common in bunion hypermobility.







Surgical Correction: A common procedure to repair a bunion with hypermobility is to fuse the joint where the excess motion originates. In the


Diagram of how a bunion lapidus procedure is performed
Bunion diagram Lapidus procedure with screw placement
Bunion diagram AP view lapidus procedure

Bunion diagram of Lapidus procedure with screw placement AP view
The radiographs to the right show the pre-operative and post-operative views of this procedure. The X-ray on the far left shows a severe bunion deformity. The X-ray on the right shows the after surgery view. The screws used to fuse the hypermobile joint (so there will be no more excess motion) are visible in the X-ray. The procedure shown here also involved correcting hammertoe deformities, which commonly occur with bunions.
Bunion X-ray Pre and Post Lapidus Procedure




When there is instability in the midfoot, a joint in the middle of the foot may be fused. The procedure shown above shows the base of the 1st metatarsal fused to the 1st cuneiform. The toes have been straightened at the same time.

Other procedures to address the structural problems in the foot could involve further bone fusions and tendon transfers, with the use of screws, pins, plates and anchors. The recovering time after a more advanced bunion surgery is longer and usually involves a cast and crutches for 6-10 weeks, depending on the surgery.

Regardless of the surgery, the healing process can take 6 months and up to a year for full recovery. During this time there is generally some swelling and stiffness in the joint. Much of the pain and swelling after surgery is dependent on how well the patient follows instructions. Those who don't ice and elevate and find themselves on their feet immediately, generally have more swelling, more pain and a longer recovery period.

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last updated 6/24/10


Disclaimer: The advice on this website is not intended to substitute for a visit to your health care provider. We will not be held liable for any diagnosis made or treatment recommended. Consult your doctor if you feel you have a medical problem.

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Mar142014

Bunions (Hallux Abducto Valgus)

Bunions (Hallux Abducto Valgus)

Even though bunions are a common foot deformity, there are misconceptions about them. Many people may unnecessarily suffer the pain of bunions for years before seeking treatment.


What is a Bunion?Bunion



A bunion (also referred to as hallux valgus or hallux abducto valgus) is often described as a bump on the side of the big toe. But a bunion is more than that. The visible bump actually reflects changes in the bony framework of the front part of the foot. The big toe leans toward the second toe, rather than pointing straight ahead. This throws the bones out of alignment - producing the bunion's "bump."


Bunions are a progressive disorder. They begin with a leaning of the big toe, gradually changing the angle of the bones over the years and slowly producing the characteristic bump, which becomes increasingly prominent. Symptoms usually appear at later stages, although some people never have symptoms.


Causes
Bunions are most often caused by an inherited faulty mechanical structure of the foot. It is not the bunion itself that is inherited, but certain foot types that make a person prone to developing a bunion.


Although wearing shoes that crowd the toes won't actually cause bunions, it sometimes makes the deformity get progressively worse. Symptoms may therefore appear sooner.


Symptoms
Symptoms, which occur at the site of the bunion, may include:

Pain or soreness
Inflammation and redness
A burning sensation
Possible numbness

Symptoms occur most often when wearing shoes that crowd the toes, such as shoes with a tight toe box or high heels. This may explain why women are more likely to have symptoms than men. In addition, spending long periods of time on your feet can aggravate the symptoms of bunions.


Bunion2


Diagnosis

Bunions are readily apparent - the prominence is visible at the base of the big toe or side of the foot. However, to fully evaluate the condition, the foot and ankle surgeon may take x-rays to determine the degree of the deformity and assess the changes that have occurred.


Because bunions are progressive, they don't go away, and will usually get worse over time. But not all cases are alike - some bunions progress more rapidly than others. Once your surgeon has evaluated your bunion, a treatment plan can be developed that is suited to your needs.


Non-Surgical Treatment

Sometimes observation of the bunion is all that's needed. To reduce the chance of damage to the joint, periodic evaluation and x-rays by your surgeon are advised.


In many other cases, however, some type of treatment is needed. Early treatments are aimed at easing the pain of bunions, but they won't reverse the deformity itself. These include:

Changes in shoewear. Wearing the right kind of shoes is very important. Choose shoes that have a wide toe box and forgo those with pointed toes or high heels which may aggravate the condition.
Padding. Pads placed over the area of the bunion can help minimize pain. These can be obtained from your surgeon or purchased at a drug store.
Activity modifications. Avoid activity that causes bunion pain, including standing for long periods of time.
Medications. Oral nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, may be recommended to reduce pain and inflammation.
Icing. Applying an ice pack several times a day helps reduce inflammation and pain.
Injection therapy. Although rarely used in bunion treatment, injections of corticosteroids may be useful in treating the inflamed bursa (fluid-filled sac located around a joint) sometimes seen with bunions.
Orthotic devices. In some cases, custom orthotic devices may be provided by the foot and ankle surgeon.

When Is Surgery Needed?

If non-surgical treatments fail to relieve bunion pain and when the pain of a bunion interferes with daily activities, it's time to discuss surgical options with a foot and ankle surgeon. Together you can decide if surgery is best for you.


A variety of surgical procedures is available to treat bunions. The procedures are designed to remove the "bump" of bone, correct the changes in the bony structure of the foot, and correct soft tissue changes that may also have occurred. The goal of surgery is the reduction of pain.


In selecting the procedure or combination of procedures for your particular case, the foot and ankle surgeon will take into consideration the extent of your deformity based on the x-ray findings, your age, your activity level, and other factors. The length of the recovery period will vary, depending on the procedure or procedures performed.

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Mar112014

Causes, Symptoms & Diagnosis


Putting up with the pain from plantar fasciitis in the hope that it will abate naturally is unwise. Whilst plantar fasciitis can be a fairly minor foot condition, soldiering on without treatment can lead to the condition becoming more severe. In addition to this, leaving the condition untreated may also lead to other problems such as knee, hip and back strain, as when suffering from pain in the feet, the walking gait changes, which puts the rest of the body out of kilter. The posture is altered, which can lead to all manner of joint and muscle problems.

Plantar fasciitis is inflammation of the plantar fascia. It is one of the commonest causes of heel pain and can be quite debilitating. It is commonly caused by over pronation, or rolling inwards of the foot during motion. Whilst some degree of pronation is perfectly normal during walking, and most people do it to some extent, a few people over pronate during motion. This action puts excessive stress on the plantar fascia, the long foot ligament running underneath the arch, causes minute tears or rips to develop in the plantar fascia, which become inflamed and painful as the foot is used

Stretches for plantar fasciitis requires holding onto a countertop or table and squatting down slowly with the knees bent. The heels of both feet must be kept in contact with the floor while squatting. After 10 seconds, straighten up and relax. The stretch is felt as the heels start to raise off the ground. Repeat this exercise 15-20 times. Stretching the Achilles tendon requires leaning into a wall. Place one leg back behind the other leg. Keep the back knee straight with the heel on the ground while bending the front knee. Again, after 10 seconds, straighten up and relax. Repeat this exercise 15-20 times with both legs.

Inappropriate footwear is the No. 1 cause of plantar fasciosis. Footwear that possesses toe spring and a tapered toe box holds your big toe in an adducted and extended position. In this position, your abductor hallucis muscle—the muscle responsible for moving your big toe away from your foot’s midline—pulls on a foot structure called the flexor retinaculum and may restrict blood flow through your posterior tibial artery, the vessel that carries blood to the bottom of your foot. Tissues in the sole of your feet begin to degenerate as blood supply to this area is decreased.

Surgery carries the risk of nerve injury, infection, rupture of the plantar fascia, and failure of the pain to improve. 13 Surgical procedures, such as plantar fascia release, are a last resort, and often lead to further complications such as a lowering of the arch and pain in the supero-lateral side of the foot due to compression of the cuboid bone 14 An ultrasound guided needle fasciotomy can be used as a minimally invasive surgical intervention for plantar fasciitis. A needle is inserted into the plantar fascia and moved back and forwards to disrupt the fibrous tissue. 15plantar fasciitis shoes

For plantar fasciitis, the two most important things to consider in selecting the right sneaker are the construction and fit. To be effective in helping to reduce the pain and swelling in the heel and arch, the sneaker must be provide shock absorption in the heel, good support in the heel and along the arch, and promote proper foot position. The fit should not be snug, and should instead provide a roomy toe box to help reduce the chance of more foot complaints like bunions occurring. When laced up, you should feel no pressure points on any part of the foot.

When the plantar fascia, or the thick tissue in the bottom of the foot that connects the heel to the toes, becomes overstretched, it becomes inflamed. This condition is known as plantar fasciitis. This inflammation makes it difficult to walk and perform certain movements of the foot. It may be caused by shoes with poor support; sudden weight gain; long distance running, especially downhill or on uneven surfaces; or a tight Achilles tendon. People whose feet have a high arch or are flat footed are also prone to plantar fasciitis. You Might Also Like Symptoms.

Strengthening programs should focus on intrinsic muscles of the foot. Exercises used include towel curls and toe taps. Exercises such as picking up marbles and coins with the toes are also useful. To do a towel curl, the patient sits with the foot flat on the end of a towel placed on a smooth surface. Keeping the heel on the floor, the towel is pulled toward the body by curling the towel with the toes. Next, the process is reversed, and the outside four toes are repetitively tapped to the floor while keeping the big toe in the air.

Patients try various remedies for the treatment of plantar fasciitis. Surgery is only the last option. PF insoles are proven to work for several people. Insole treatment is now considered a long-lasting solution to PF and various other foot related problems. Insoles very gently reposition your feet by acting on the arches. A good arch support is fitted inside your shoe according to a prescribed plan of use recommended by your podiatrist. Over a period of time, the arch supports become gentler which helps in the healing process. With the progression of the therapy, the focus is on maintaining the right alignment instead of changing it.

After stretching the related or connected parts of the plantar fascia, you can now head to a cross leg stretch that actually focuses on the arch of the foot. To do such a plantar fasciitis stretches, you need to sit down on a comfortable surface. Take one leg, bend it and place it on top of the other foot, currently stretched. Pull your toes up and hold the back of the foot with the other hand. Feel the stretching of the back of the feet. This directly applies a stretching pressure on the plantar fascia and can be very good in keeping it in good shape.plantar fasciitis relief

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