Stopping foot pain as soon as it begins is the best way to prevent expensive surgeries later on. Even though many people pay no attention to foot pain for weeks, pretending that the pain isn’t there or hoping it would just disappear are not appropriate responses to the foot pain conundrum. Painful feet can be a thing of the past and strong, healthy feet can take their place with only a few minor lifestyle changes. Here are a few reasons why metatarsalgia occurs, how to cure foot conditions such as Achilles tendinitis, and how minor changes, such as using orthotics for high heels, can help.
Achilles Heel Pain Can Be Eased with This Stretch
Achilles tendonitis can really put a sour note in anyone’s day. The constricton of this vital tendon can cause contracting in the lower leg. It can also be a major contributor to shrinking enough to rip during activity such as running. The way to lessen the tendon’s tightening in order to lessen pain is to administer gentle stretching to the region. Seated on the floor, your legs should be extended straight out in front of you. Then, gently lean the upper body forward and your hamstring will be engaged in a stretch. Now that the muscles in your legs have sufficiently been warmed up, softly coax the feet towards the head to target the Achilles tendon. Hold the stretch for about 30 seconds, rest for about 60-90 seconds, and repeat 5 times.
How Massage, Stretching and High Heel Insoles Work Together
In today’s world where shoes must look good (not feel good), lack of willingness to give up these types of shoes is regrettable. However, with the use of high heel insoles, metatarsalgia can be significantly reduced or eliminated altogether. It is advisable to wear shoes with heels no higher than 2″ and with a wider-profile heel such as a wedge to avoid future ball-of-foot pain. If feet are sore at day’s end, consider changing to flat dress shoes for several days per week to allow the feet to receive maximum blood flow which will help feet heal in between wearing higher heels. Be sure to elongate foot muscles with a stretch and have them massaged to encourage maximum blood flow to the feet.
Why Some Shoes Can Be the Source of Metatarsalgia
High heels can cause an array of problems for feet. From the tight toe box (the area surrounding the front of the foot) to the angle of incline, these shoes can cause permanent damage to feet. First, when feet are squeezed into tight shoes, as it does in a high heeled shoe, the mid-foot and toe regions are forced into an unnatural position. The ligaments, tendons and muscles are strained into a tight area for what the foot needs. Over time, nerves become squashed, blood flow is restricted to areas of the foot (particularly in the toes) and painful foot issues develop.
How a Foot Massage Can Ease Achilles Heel Pain
Foot pain and soreness can be rubbed away with a gentle massage. The mild movement of the muscle fibers opens up the flow of blood to the region. Massage also brings healing, oxygen-rich blood into the entire foot. Once muscles are relaxed, nerve endings can begin to stop firing so that pain can be relieved. If muscles and nerve endings are particularly irritated by a certain pair of shoes or an activity, inflammation will occur. In that case, applying ice to the foot for 15 minutes on and 15 minutes off for several hours should help. Elevating the feet higher than the heart during this time is also very effective in allowing the excess fluids to be drained from the foot.
