Foot Pain? 3 Ways to Fix Your Feet!
It's that time of year again when we all wear flip-flops, sandals, and wedges. It is also the time of year when I get more than three complaints a week about foot pain and how to fix it. One summer, 75% of my patients were foot-pain related, including plantar fasciitis, bunions, and post-surgery, to name a few (hundred). I almost quit my job. I was so inundated with feet!
Recently, the Queen of Old Town (one of my many nicknames for our good friend, Elizabeth Todd) complained of foot pain. I know, the irony… she owns a shoe store! When I examined her feet, we found that many of the muscles that support the foot and ankle were weak. "But I work out!" she exclaimed. Ah, but general exercise will likely not target the specific needs of our feet. The foot is a complicated body part. Any body part that has its own doctor, in this case, the podiatrist, is a complicated body part! But the good news is, with some guidance, you can fix your foot pain yourself.
Targeted Stretches: Here, we focus on the foot parts that tend to get tight, like the big toe and the Achilles.
Big Toe Stretch: Grab on to your big toe close down to where it meets your foot. Then hold on to the foot right below the big toe knuckle. Bend your toe down. This may be uncomfortable, so ease into it or don't hold more than a few seconds. If you wear high heels, this one's for you! Once you have isolated the big toe, go ahead and stretch the whole foot with your hand. Hold 15 to 30 seconds.
Achilles Stretch: This classic stretch is often done incorrectly and thus only stretches the same part of your calf over and over. Stand and support your upper body on a wall. Look back and make sure your foot is straight, not turned out. Also, think about your heel pressing down on a thumb tack as you stretch forward. Hold 15 to 30 seconds.
Precise Movement Training and Strengthening: When people reach out to me for help, many assume they need stretches. But contrary to that belief, most of us actually need strengthening in all the right spots. There are several muscles that tend to be weak in people with foot pain. Try these several times a week to build up your foot strength:
Heel Squeeze and Lift: The whole goal of this exercise is to keep your heels together; this ensures we are targeting the correct muscles and teaching your body a precise way to move.
Heel Walks: Walk on your heels but make sure your toes are not overactive, pull up from the foot, not the toes.
Towel Scrunch and Pick Up: Sit on a chair for these and focus on using all of your toes.
Towel Press: Still seated, place the corner of the towel under your big toe knuckle. As you are doing a heel raise, try to pull the towel out from under your big toe knuckle, but don't let it come out!
Self Massage: Loosen up some of those tight, painful, overused muscles with your own hands or with props - here are a few ways. End by propping your leg up higher than your heart to get the blood flowing and improve your circulation.
Arch: Dig your thumb deep into the arch of your foot several times a day. You can also use a tennis ball (I like how it gives a little) or Fancy Pants (my other nickname for E. Todd) likes this product.
Posterior Tibialis: The tendon of this muscle helps to support your arch. So if you have aching arches or have been diagnosed with plantar fasciitis, this muscle tends to be angry, inflamed, and weak. Dig up and down the inside of your shin bone (tibia) until you find sore spots. Work out those spots gently; you will find that they can be super tender.
Extra Tip! After you have done all of the above, lie flat and lift your leg up in the air. Pump your ankle as you bend and straighten your knee. This exercise will improve your overall circulation in your leg while also caring for the nerves that supply a lot of your foot.
You should start feeling relief within days when you focus on these exercises. If you do not, then it is time to make an appointment with your doctor or physical therapist. Also, make sure you are wearing the right shoes. I have more on that one later in another post!
