Are your feet killing you?(Causes & treatment of foot pain)

Moms tend to be more vulnerable to foot pain. Why? Because our wider pelvis places our legs in a position prone to bad alignment; because of the extreme weight fluctuation we go through during pregnancy; and because we spend a lot of time at home without shoes on standing cooking, cleaning, cooking, etc. That’s just the gosh darn truth of mom life. And now, more than ever, many of us are probably spending even more time at home barefoot… and you may be feeling the consequences. So what causes foot aches and pains? Lets dive in and as always learn some quick tips and tricks that can help provide a little relief if your feet are killing you.

Why you might have foot pain

The foot is a very complex joint made up of 26 bones, 30 joints, and more than 100 muscles, tendons, and ligaments. And all of these different components need to work together to mobilize and stabilize the foot when we stand, walk, run, jump or perform any other activities the day may bring. That’s a lot of different moving pieces (pun intended) and opportunity for something to go wrong. The foot is so complex there is even a specialized doctor called a podiatrist that focuses strictly on the foot. So if you are experiencing unusual or persistent foot pain you should always consult with the appropriate doctor, podiatrist, or other health care professional.

Common causes of foot pain

 

Foot pain can be experienced in the toes, the heels, or the arches of the feet. Things like postural alignment, strength, shoewear and your activity level can all contribute to foot pain. There are numerous factors and diagnoses for foot pain but where specifically you are feeling your pain is a good indication of what might be the cause. Below are some common causes of foot pain for women

Bunion

If you have a bunion you may be experiencing pain near the bottom of your big toe. Genetics, activity level, foot shape and postural alignment are all factors that may contribute to what areas of your foot sustain the most pressure. Bunions usually form due to increased pressure on the mid part of your foot near your big toe and is common in people who over-pronate (or have flat feet).

Plantar fascitis

Plantar fascitis is pain that is usually experienced in the arch or near the heel of your foot. Your plantar fascia is a thick tissue that stretches from the base of your toes to your heel. Again things like poor alignment, activity changes, poor arch support, and sudden weight gain can cause increased stress and pulling on this ligament. The tissue then becomes swollen and inflamed and pain is often felt near the heel, where the ligament attaches. Things like standing and walking can become very painful, especially first thing in the morning. Plantar fascitis is very common in pregnancy due to rapid weight gain.

Cuboid Syndrome

If you have cuboid syndrome you typically experience pain near your pinky toe. Again, poor alignment and low arches can be a contributor. Cuboid syndrome is often caused by the bones on the outer edge of your foot becoming “pinched” together due to poor alignment of the feet.

General weakness and poor arch support

As I previously mentioned there are many small muscles within your foot. These muscles all work together to support your foot, especially the arch of your foot. They take the weight of your entire body as you stand and move around. If these small muscles are not strong they will become fatigued and stressed out resulting in pain and achiness in your foot.

How do we fix foot pain

Footwear

The type of shoes you wear can be the easiest and quickest way to fix or prevent foot pain. However, there are many different types and shapes of feet so the best shoe-wear is not a one-size-fits-all situation. But in general you should wear a shoe that has good arch support, fits properly, does not have a high heel (sorry), and does not allow your foot to slip and slide around when the shoe is on. Stay tuned later this week for a complete post on foot types and shoes.

Orthotics

Alright, so if you have a pair of shoes you just love but know they are not good for your feet you can always invest in a pair of orthotics. Orthotics can be custom made or bought over the counter. I’ve found that the over the counter orthotics tend to provide sufficient relief for a much smaller price tag. And you can usually find orthotics to fit in all types of shoes; heels, flats, or tennis shoes.

Strengthen

Surprise, surprise. Strengthening! As always, strengthening the muscles of your foot is one of the best ways to treat and prevent foot pain. Below are two easy ways to strengthen the very small muscles within your foot.

1.Towel Scrunches– While sitting use your toes to scrunch up a small towel that is spread out on the ground. Focus on really squeezing and flexing your toes to scrunch the towel up. Repeat this for several minutes and perform this exercise often.

2. Pick Up Small Objects– Try using your toes to pick up small objects throughout your house. Your kids legos or little toys are perfect for this exercise. Other great objects to try and grab with your toes include batteries, pens, or hair ties.

Massage/stretch

Towel Calf Stretch– Sitting place a towel looped around your toes. Gently pull your toes up towards your shin until you feel a stretch in your calf. Hold for 30 seconds and repeat x 3.

Tennis ball – Use of a tennis ball is a great way to work out tightness in the arch of your foot (especially with plantar fascitis) Simply use your body weight, gently pressing your foot down into the ball, and roll the ball along the arch of your foot. For even more relief you can do this same exercise using a frozen water bottle.

 

What’s next for foot pain?

Your feet are the foundation for your body. The body is a chain and each joint up the chain will be effected if your feet are not functioning properly. So having strong, well supported, pain free feet is important for avoiding other issues such as back, hip, and knee pain. Remember, persisting or intense foot pain should always be checked out by a doctor. Be sure to check back later this week to learn exactly what kind of shoes you should (or shouldn’t) be wearing to keep foot pain away.

–Monica