December 8, 2022
Have you ever felt a prickling, tingling, or pins and needles sensation in your feet? You may be experiencing numbness in your toes. At times, it may even feel like your foot has fallen asleep, which occurs after keeping your foot in the same position for an extended duration.
What's happening in your foot and toes when they go numb? The underlying sensation is likely a result of peripheral neuropathy. Peripheral neuropathy is a catch-all term for more than 100 types of peripheral neuropathy. It refers to damage to the nervous system, which hinders the network of nerves that relays information to your brain.
There are various reasons why you experience numbness in your feet or your toes. Possible causes may include poor blood circulation or a byproduct of diabetes. The sensation may be numb; in other cases, you may not feel anything since your feet or toes lack feeling.
In this article, we outline five potential causes for why your feet or toes may go numb.
Frostbite/Frostnip
It's no secret that Canada experiences cold winters. Low temperatures and high humidity can make keeping your feet warm and dry difficult. That's why frostnip, and its successor, frostbite, are possible during Canada's winter months.
There are various degrees of skin and tissue damage due to cold. They are:
Frostnip is a mild cold exposure injury that doesn't cause permanent skin damage. A slight numbing sensation may occur during the frostnip stage and minor (but temporary) nerve damage. Frostnip should subside naturally by escaping the cold and returning to warmer temperatures.
Superficial frostbite is the second stage of cold damage to your toes. Your skin may feel warm, and you likely experience a more intense numbing or tingling sensation.
Deep frostbite is the third stage and most severe form of cold damage. You may experience total numbness and loss of sensation in your toes. The toe muscles and joints may no longer work, and you're at risk of permanently damaging the skin and nerves in your toes. Blisters form 24-48 hours after exposure. Afterwards, the area may turn black and harden as the tissue dies.
It's critical to recognize signs early. If you're outside for extended periods and feel your feet and toes are cold, it's time to head inside. Once you reach the numbing and tingling sensation, the damage begins to occur and will only worsen if not addressed. With minor forms of frostnip, the feeling will return to your feet and toes with no long-term effects. With frostbite, you risk permanent and irreversible damage.
Diabetes
Diabetes is a severe condition characterized by high blood sugar levels that can lead to blood flow and nerve issues. 3.4 million Canadians, or roughly 8.1% of the population, live with diabetes as of 2017–2018.
Regarding the foot, diabetes can complicate the nerves and blood vessels in two ways:
Diabetic neuropathy, a common long-term complication of Type-2 diabetes, causes nerve damage, leading to loss of sensation in the legs, feet and toes. A lack or loss of feeling in your feet and toes is dangerous as it can mask injuries, cuts, or other conditions.
In peripheral vascular disease, sugar accumulates in the bloodstream and can cause poor blood circulation. Blood vessels can narrow, block, and spasm due to PVD.
The best action for diabetes is to monitor your symptoms consistently. Further, a foot specialist can check for adequate circulation, signs of neuropathy, and risk for foot ulcers.
Rheumatoid arthritis
Both rheumatoid arthritis and rheumatoid vasculitis can cause numbing and tingling in your feet and toes. RA, an autoimmune disease where your immune system mistakenly attacks healthy cells in your body, can affect the nerves in your feet through inflammation and swelling.
Similarly, rheumatoid vasculitis targets the blood vessels in the feet, inhibiting their ability to transport blood. Reduced circulation can cause your feet and toes to be numb, creating a tingling sensation. Typically, one develops rheumatoid vasculitis after having RA for some time.
Tarsal tunnel syndrome
Tarsal tunnel syndrome is an ankle nerve condition that has downstream effects on the feet and toes. Analogous to carpal tunnel syndrome in our hands, tarsal tunnel syndrome occurs when a nerve becomes compressed—specifically, the posterior tibial nerve inside the ankle.
The tarsal tunnel itself is a narrow space next to the ankle bones. It's covered with thick ligaments and contains veins, arteries, tendons, and nerves (including the tibial nerve). When the tunnel becomes compressed, so does everything inside. Compression reduces blood circulation and puts pressure on the nerves that connect your feet and toes with the rest of your body.
The exact cause of tarsal tunnel syndrome can be tricky. In many cases, it's a variety of factors, including:
Flat feet
Bone spurs and cysts in the ankle
Varicose veins
Inflammation
Osteoarthritis
Tight shoes
Acute ankle injuries
Tarsal tunnel syndrome symptoms include sharp, shooting pain, pins and needles, or a burning sensation on the inside of your foot, close to where your foot meets your ankle. The numbness may radiate to the toes as well.
Morton's neuroma
You may suffer from Morton's neuroma if you've ever felt a sensation akin to having a pebble stuck in your shoe. This type of neuroma targets the base of the third and fourth toes. When the muscles and tendons become inflamed, the nerve becomes increasingly compressed, inhibiting its function.
You may develop Morton's neuroma with poor biomechanics - namely, overpronation (when your foot rolls too far inwards when walking or running). Biomechanical abnormalities unevenly distribute weight in your feet, adding too much (and too little stress) to certain parts of the foot. Over time, overpronation adds stress to the ball of the foot, causing it to thicken and become inflamed. As such, the foot's nerves can become compressed.
High heels (which promote poor biomechanics) are also a common contributing factor to Morton's neuroma.
The best course of action to treat Morton's neuroma is for a foot specialist to fit you with proper footwear or custom foot orthotics. Fixing your footwear and correcting your biomechanics will help distribute weight and stress in your feet more evenly.
Other causes of numb feet or toes
You may experience numb feet or toes for reasons other than those outlined above. For instance, your feet may fall asleep when you are asleep, and as a result, your feet may feel numb upon waking up. Being sedentary and keeping your feet and toes in the same position for extended periods may also create a numbing or tingling sensation.
Other, more uncommon causes may include:
Charcot-Marie-Tooth disease is a group of conditions that can cause nerve damage. It's genetic, and the mutations in the genes affect the nerves in your feet and the protective coating of your nerves, which can inhibit signals between your feet and brain.
Guillain-Barré syndrome is a rare disorder where your immune system attacks your body's nerves. You may experience weakness, tingling, and numbness when it affects your feet.
Vasculitis describes inflammation of blood vessels. Most types of vasculitis are rare. Vasculitis can cause a numb sensation in the feet due to a thickening blood vessel wall. As such, the thickening of the vessels can restrict blood flow to the limbs.
When in doubt, if you ever feel numb or have a tingling sensation in your feet for abnormal or irregular reasons, contact a professional for a proper diagnosis.
October 10, 2022
Inflammation is your body's natural and beneficial reaction to fight off invaders. From illness to injury, inflammation protects our bodies from damage that would worsen without this bodily response. However, sometimes there may be too much inflammation. And too much of a good thing can have damaging effects.
When addressed and managed correctly, you can reduce pain and discomfort associated with inflammation.
In this article, we'll show you how to control inflammation. Additionally, you'll learn more about inflammation, its causes and symptoms, and finally, how to relieve and reduce pain associated with inflammation.
What is inflammation?
Inflammation is your body's reaction to an irritant. Specifically, inflammation occurs when your immune system triggers white blood cells to release chemicals into your blood or tissues to fight off invaders. As a result, blood flow to the area increases, causing redness, warmth, and enlargement.
However, in some cases, certain conditions trigger inflammation when it's not needed. When your body produces too much inflammation, you may experience discomfort, pain, and other issues.
Generally, there are two types of inflammation: acute and chronic.
Acute inflammation is a short-lived bodily reaction, usually to some injury, foreign substance, or illness.
Chronic inflammation is a long-term reaction from your body's immune system. This type of inflammation can damage your body. Conditions linked to chronic inflammation include cancer, rheumatoid arthritis, psoriatic arthritis, gouty arthritis, heart disease, diabetes, asthma, and Alzheimer's.
Next, let's get into the symptoms of inflammation.
What are the symptoms of inflammation?
Those with inflammation may experience any number of symptoms you'll find below, but not necessarily all of them.
The most common symptoms of inflammation include:
Redness (a red tinge to your skin)
Swelling (warm to the touch and slightly enlarged in some cases, like if you sprain an ankle, for example)
Sharp or dull pain, especially in the joints
Stiffness
Deterioration of your joint's motor function. For instance, a loss of range of motion or reduced weight-bearing ability.
Now that you understand the signs and symptoms of inflammation, how does one know what causes inflammation? Let's get into the causes of inflammation next.
What causes inflammation?
Many things can trigger either low-level regulatory or quick, intense inflammatory responses. The source of the inflammation directly ties back to the type of inflammatory response: acute or chronic.
Below you'll find an extensive list of instances and causes where your body may trigger a swelling and inflammatory response:
An autoimmune disorder mistakes a healthy component of your body for a foreign antigen. As a result, your body attacks healthy tissues. Such diseases include rheumatoid arthritis (RA) and systemic lupus erythematosus (SLE).
Exposure to toxins and particular chemicals
Infections
An acute injury
Pregnancy can increases inflammation for several reasons. When pregnant, your body holds more water, and the added water may pool in your legs. The weight and pressure of your womb may also cause increased swelling in your legs, especially if you stand a lot.
Your diet has a direct connection with inflammation. Foods high in fat, fried foods, and refined carbohydrates can induce inflammation. More on that further along in the article.
Your age contributes to elevated inflammation levels. For example, Aging may cause higher levels of several inflammatory molecules. The age-associated increase in inflammatory molecules may be due to mitochondrial dysfunction, free radical accumulation over time, and other age-related factors like an increase in visceral body fat.
Obesity
Smoking cigarettes can reduce the production of anti-inflammatory molecules in your body.
Poor and a lack of sleep can cause increased inflammation. But not just a few poor nights of sleep. Being consistently sleep deprived interferes with the normal function of the brain's housecleaning system, and your body cannot clear itself of specific beta-amyloid proteins.
How can I reduce and relieve pain from inflammation?
Whether it's medication or altering your diet, the best treatment method for inflammation depends on the type of inflammatory response. For some, it may be a simple change to your lifestyle that can help relieve inflammation. For others, it may be a lifelong challenge where treatment methods aim to improve quality of life.
Exercise & Physical Activity
Exercise is a natural anti-inflammatory. The movement breaks up inflammation and stiffness. Physical activity also strengthens your muscles, which helps them better withstand your everyday activities without becoming over-exerted and getting injured. Since over-exertion can trigger an inflammatory response, strong muscles are your body's best defence and treatment against inflammation and injury. Check out our Pinterest Exercise and Stretching Board for recommended exercises to keep your inflammation at bay.
Pain relief cream
Over-the-counter topical creams can help provide pain relief associated with inflammation. These can be in the form of analgesic creams, rubs, and sprays. Diclofenac, known for its brand name Voltaren, for example, can help provide pain relief as well as provides a cooling sensation. Salicylates and topical NSAIDs may also provide relief.
Oral medications
Nonsteroidal anti-inflammatory drugs (NSAIDs like ibuprofen or naproxen)
Corticosteroids
Anti-inflammatory diet
The adage that you are what you eat has particular relevance for inflammation. Certain foods can cause inflammation, while other foods can help reduce inflammation. Foods like tomatoes, olive oil, greens, nuts, fish, and fruit all have anti-inflammatory properties to reduce inflammation. Conversely, avoid processed foods, fried foods, refined carbs, and sugary drinks, as these all have inflammation-inducing ingredients.
Cold therapy
Cold therapy, for instance icing, can be effective against pain related to swelling and inflammation for acute injuries. For sprained ankles, icing can help numb the area and encourage blood flow away from the site, which can help reduce swelling and discomfort. However, be careful when using cold therapy for chronic inflammation associated with rheumatoid arthritis, as cold can sometimes cause your muscles to stiffen.
Elevate
Elevating your legs about your heart can help reduce inflammation by promoting blood flow back towards your heart and away from your feet. Elevating your legs is as simple as resting your legs up at an upward angle against the wall for 5-10 minutes.
Compression socks
Compression is a common and effective way of controlling and limiting swelling and inflammation. Custom garments exist to specifically increase circulation and help prevent swelling. These garments are called compression socks. Compression socks can be particularly handy when standing for long periods, travelling, or if you're sedentary for prolonged lengths.
September 19, 2022
Swollen feet can catch you off guard at any point during your life. And since it's often not painful, it can be tricky to pinpoint what's causing swollen feet and ankles. Simple lifestyle factors can play a major role, but additional symptoms often indicate a more serious health concern.
Feet swelling is the result of two occurrences:
Edema: The medical term for swelling. It occurs due to fluid buildup under the skin.
Inflammation: Your body's healing process to foreign invaders and injuries. Foot swelling can also occur for other reasons unrelated to inflammation.
When excessive fluid builds and gets trapped in your body's tissues, your feet become puffy under the skin. Furthermore, if you press on swollen feet with your fingers, they will often retain the shape, similar to memory foam. Foot and ankle swelling can also make the skin look shiny or stretchy.
Now it's time to discuss some common causes of swollen feet. Some of these can be solved with lifestyle changes and healthy living, while others may require medical intervention and appointments with your chiropodist.
5 Swollen Feet Causes
Foot injuries
Prolonged standing
Pregnancy
Diabetes
Inflammatory foods and weight gain
Foot Injuries
Often, edema results from inflammation. This is our body's response to trying to protect us from harmful invaders. When your body senses danger, it releases chemicals from its white blood cells, boosting blood flow to the affected area and causing swelling and redness.
Inflammation-related edema is often associated with an injury like a foot or ankle sprain, fracture or infection.
Since injury-related swelling is the body's attempt to heal itself, it can last for a few months following injury. Additionally, inflammation-related foot swelling is almost always accompanied by pain, redness, reduced mobility and sometimes a warm feeling in the skin.
If you practice at-home treatment methods (rest, elevation, ice, compression) and visit your doctor, your foot swelling will go down as your injury heals.
Prolonged Standing
The simple effects of gravity on our vascular system can cause your feet and ankles to swell. If you spend consecutive hours standing up, the water in our blood enters the tissue in the feet and lower legs, causing edema.
Neglecting to move and continuing to stand for long periods is bad for older adults since it contributes to venous insufficiency. This condition arises when the vein valves in the legs become even more unable to stop blood from pooling.
Sometimes an adjustment to your work schedule and making some lifestyle changes is all you need to address swollen feet. Be sure to rest tired, aching feet and relax for a while if you notice mild swelling after a long day.
Pregnancy
Going through nine months of pregnancy can do wild things to the human body, with foot swelling being just one change pregnant women experience.
If you notice foot swelling during pregnancy, rest assured that it's normal. First, the growing uterus puts much more stress on the veins than usual, contributing to vascular inefficiencies. Your hormones, particularly estrogen, are also so out of whack that they cause fluid retention in the ankles and feet.
Mild edema is common for pregnant women, but if it's sudden, severe and causes pain, you should see your doctor. Many women experience relief when they stay off their feet, gently flex and stretch their feet and wear compression stockings. Wearing loose socks and pants can also help promote blood flow.
Diabetes
High blood sugar often causes localized edema in the feet and ankles. When you don't have natural insulin in the body, you're not able to absorb sugars. This causes glucose levels to build, affecting the lining of small blood vessels and reducing blood flow. This poor blood circulation then impedes the body's ability to distribute fluid and it gets trapped in the feet and ankles.
If you have diabetes, your feet become incredibly vulnerable to damage and complications. As such, people with diabetes need to regularly check in with a foot specialist for diabetic foot care.
Inflammatory Foods and Weight Gain
Inflammatory foot swelling doesn't just occur with injuries and infections. Eating refined carbohydrates, sodas, fried/salty foods and red meat are all known to cause inflammation in the body.
Fried foods produce advanced glycation end products (AGEs), stimulating inflammation. Red and processed meats are also full of AGEs, and too much sugar triggers excessive, fast weight gain and insulin resistance, both associated with inflammation. And of course, several studies highlight how too much salt can cause an increased inflammatory response in the body.
You can stop harming your health and fight foot swelling by choosing foods that fight inflammation. Some examples include:
Tomatoes
Olive oil
Fatty fish (like salmon)
Leafy vegetables
Berries
Oranges
Additional Swollen Feet Causes
Gout: This painful arthritic condition can cause sudden swelling and tenderness.
Age: Adults are more at risk of developing diseases that contribute to edema as they get older. Some examples include heart, liver or kidney disease.
Lymphedema: Damage or blocking of the body's lymph system can trigger edema in the feet and ankles.
Blood clots: When clotting occurs in the legs it can prevent blood from returning back up to the heart, triggering swollen feet.
Medications: Blood pressure medicine, steroids, antidepressants, NSAIDs, and oral contraceptives have all been linked to foot swelling.
August 15, 2022
Have you ever experienced a burning sensation in your feet? Your feet may feel hot for no reason or tingle and become uncomfortable, especially at night. While hot feet syndrome is highly painful, it is extremely common and can affect anyone for several reasons. If you experience a burning sensation in your feet, learn about the cause and potential treatments for burning feet below.
Nerve damage
Also known as neuropathy, nerve damage occurs when the sensitive nerves of the feet are injured. This is usually caused by disease. Nerve fibers can become overactive, misfiring and sending mixed messages to the brain. Sometimes they may send pain signals, while other times, they may send feelings of tingling, heat, or numbness. These sensations may be manageable with only slight discomfort, or they may be completely debilitating.
The most common cause of neuropathy is diabetes. Alcohol abuse, vitamin deficiency, kidney disease, and the side effects of some medications can also cause nerve damage. The nerves of the legs are often affected as well, causing pain and numbness to radiate down the lower legs and into the feet and toes.
Infection
Another common cause of burning feet is infection. Certain types of infection can cause hot feet. When the feet become inflamed, they can feel hot and uncomfortable. The skin of the feet may feel as though it is tingling and burning, and if not promptly treated, some infections may spread up the leg.
Blisters and cuts that become infected may cause burning feet. Fungal infections, such as athlete's foot, can also cause pain and discomfort.
Other Causes of Burning Feet
Other possible causes of burning feet include:
Inflammatory Arthritis: Sometimes, arthritic pain can cause a burning sensation in the affected joints. This from excess inflammation buildup, is most often seen with inflammatory arthritis conditions like rheumatoid arthritis, gout and psoriatic arthritis. Treating the underlying arthritis can ease or make the burning sensation go away.
Contact Dermatitis: Contact dermatitis is your skin’s allergic reaction to a certain chemical or substance. It is associated with an itchy red rash. Sometimes, the rash can also feel like it's burning. Contact dermatitis is caused by allergens and skin irritants. Often, identifying and removing the allergen/irritant can resolve the reaction.
Symptoms of burning feet
The symptoms you experience will depend on the cause of your condition. Some common complaints include:
Feet that feel warm or hot.
A burning sensation in the feet.
Burning feet at night.
Numbness or loss of sensation.
Prickling or tingling sensation.
Increased sensation to the touch (hyperesthesia).
Impaired blood flow to the feet.
Swelling.
Itching.
Difficulty walking.
How are burning feet diagnosed?
Depending on your overall health, your health care provider may use a few different methods to determine the cause of your burning feet. If you have been previously diagnosed with diabetes, this is the likely cause of your neuropathy, and no further testing will often be required. However, if diabetes isn't the culprit, your doctor may order a blood test, a nerve biopsy, a nerve conduction study, or an electromyography test. These tests will help determine the exact cause of your hot feet and allow your doctor to provide you with the best treatment solution.
Treatment for burning feet
The treatment for your burning feet will depend on what's causing it in the first place. If your hot feet are the result of an infection, treating the infection should eliminate all symptoms. If you are suffering from a vitamin deficiency, such as a lack of B12, taking supplements of this nutrient will help. If you have neuropathy, the best option is to slow down any further progression of the disease and help minimize the severity of the symptoms.
Keeping your blood sugar levels stable and ensuring you take all prescribed diabetic medications will help keep your nerve fibers healthy. Minimizing alcohol consumption and following a healthy and nutritious diet can also help. On top of this, numerous prescription and over-the-counter medications can reduce your discomfort, help you manage your pain, and improve the quality of your life.
August 11, 2022
A rocker sole, sometimes called a rocker bottom shoe, is a shoe sole that has a higher thickness level and rounder heel than other soles. One of the primary purposes of a rocker sole is to ensure the wearer doesn't have a flat surface along the length of the foot.
There are two popular types of rocker soles:
Half-rocker soles (toe-rocker soles): The sole curves upward toward the toes.
Full-rocker soles (heel-to-toe rocker soles): The sole curves upward toward the toes and downwards towards the heel.
Can Wearing Rocker Soles Help With Certain Foot Conditions?
Absolutely! Chiropodists often recommend rocker soles to people with specific foot conditions, including arthritis, diabetes and metatarsalgia.
Osteoarthritis / Hallux Limitus (big toe arthritis) / Rheumatoid Arthritis
Rocker soles help manage big toe, midfoot, and ankle arthritis. First, they limit movements of the foot joints, preventing excess tissue damage. The structure of a rocker sole also allows you to continue a normal walking motion without added strain to the joints.
A forefoot rocker sole (half rocker sole) is excellent for big toe arthritis, as the rocker extends just behind the metatarsal heads (another term for the ball of the foot), reducing motion in the big toe joints.
The heel-to-toe (full rocker sole) is suitable for ankle and midfoot arthritis. Since the thickest part of the sole is towards the back of the shoe, it helps limit ankle and midfoot motion.
Diabetes
A rocker-bottom sole can help prevent the risk of diabetic ulceration. This is because rocker soles redistribute plantar pressure, alleviating this pressure under the forefoot. Diabetic neuropathy can also weaken the bones and joints in your feet. The curved structure of rocker soles mitigates this by pushing you forward to help with walking difficulty.
Metatarsalgia
Since metatarsalgia targets the ball of the foot, rocker soles are an ideal footwear choice for those experiencing this condition. The sole reduces the pressure felt under the 2nd, 3rd, and 4th metatarsal heads.
What Shoes Have Rocker Soles?
Now it's time to have some fun and look at a footwear selection that includes rocker roles. We'll also highlight some other beloved shoe features that maintain consistent comfort.
Clarks Wave 2.0
This everyday shoe from Clarks has a full rocker sole and is excellent for activities around Toronto, helping protect your feet all day long while guaranteeing comfort. The WaveWalk motion control technology and rocker sole help you effortlessly propel forward without tiring yourself out. Furthermore, features like the laced upper provide bonus support for your ankles, and the Contoured Comfort footbed works with the rocker sole to achieve maximum comfort. Lastly, the A C-Shell membrane keeps your feet dry from rainy weather. Overall, the Clarks Wave 2.0 is a relaxed, versatile shoe perfect for the spring, summer and fall.
Clarks Wave Skip
Rocker soles don't just come with runners, sneakers and trainers -- supportive sandals also feature them and add a spring to your step. The sporty and chic Wave Skip includes the classic Clarks WaveWalk motion control technology, supporting your gait and natural walking movements. It also includes the incredibly comfortable Contoured Comfort footbed. Lastly, the velcro straps ensure a snug fit without scraping against your skin and causing annoying blisters.
Clarks Mira Tide
The Mira Tide is another fashion-forward and supportive sandal with a half-rocker sole. The adjustable hook-and-loop ankle strap closure ensures comfort and makes them easy to wear all day long in the summertime. Furthermore, the Cloudsteppers cushioned insole provides pillow-soft comfort. This shoe has a round open toe, bonus ankle padding, an EVA (ethylene vinyl acetate) midsole, and a sockliner. EVA footbeds provide gentle shock absorption with every step, protecting your joints from wear and tear.
Saucony Endorphin Shift 2.0
This great half-rocker sole shoe helps runners and athletes with performance enhancement and propelling forward with ease. Thanks to the SPEEDROLL technology, it's suitable for both the treadmill and the road. The rocker sole gives you a speed boost, allowing the foot and ankle to roll forward while reducing impact with the ground. The Endorphin Shift also comes with other features that physically fit people love, like plush cushioning technology (PWRRUN) and breathable upper mesh.
July 18, 2022
Can foot stretches and exercises help relieve back pain? Many chiropodists and other healthcare professionals agree - it's a resounding yes!
Focusing on the feet to help your back may seem like a hopeless endeavour. However, those struggling with back pain may not realize how much they relate to each other.
To help you understand, we've written an article about how working the muscles in the feet can work wonders for your back pain. Today, we're going to:
Explain the link between your feet and back pain
Explain why foot stretches can help your back pain
Provide you with a selection of simple foot stretches and exercises that you can master in no time
The Link Between Your Feet and Back Pain
Simply put, everything in your body is connected. A network of tissue extends from your feet and up towards your head. Focusing on your feet strengthens the starting point and gives your body a good base. This reduces strain as you travel upwards, which has a positive effect on your lumbar spine (lower back).
There's also the link between your lower back, nerves, and feet. Compression or pinching of the sciatic nerve that runs from your lower back down your legs can cause pain in the lower back and your feet.
Furthermore, if you notice ankle pain or foot pain and pain in the lumbar spine (lower back), the culprit may be a biomechanical foot condition like flat feet. Flat feet can mess up your posture and your gait by forcing your thighs and knees to rotate inward. This causes your lower back to curve more than necessary, placing pressure on your knees, hips and back.
Speaking of your gait, those who overpronate (feet turn inward while walking) are more likely to experience lower back pain as the feet repeatedly turn inward. If you do the opposite (supinate - feet turn outward while walking), you may experience a misalignment of the spine and hips, also causing lower back pain.
Not only can foot pain cause back pain, but back pain can also cause foot pain. Certain types of arthritic conditions that affect the back, like ankylosing spondylitis, have been linked to Achilles' tendonitis and plantar fasciitis. This is because the arthritic damage affects our posture and shock absorption, so our feet and ankles then have to pick up the burden.
Supportive footwear also contributes to spinal health more than you know. The key is arch support, which helps align your body and readjusts how your feet hit the ground with each step. Poor arch support will directly affect your posture and gait while causing lower back pain.
How Can Foot Stretches Help With Back Pain?
Once you understand the link between your feet and your back, it becomes clear how foot stretches can help manage pain.
First, the spine needs help from other body parts to operate properly. Excess weight, your biomechanical gait, and other factors can shift the spine into an irregular position, causing back pain and poor posture. Spreading the toes, lifting the arch of the foot, and properly positioning your weight on your feet all help to re-position your spine. Stretching and exercising the feet also strengthens the muscles and ligaments in the feet, which helps them better support your bodyweight and reduces strain on other parts of the body.
Furthermore, foot exercises and stretches help stimulate blood flow that reaches your legs and lower back. A solid boost in blood circulation will reduce stiffness, relax your muscles and help with flexibility.
Foot Stretches For Back Pain
Now it's time to work on the issue! With daily performance, the following foot stretches can help you manage aches and pains!
Towel Stretch
Preferably with an exercise mat, sit with your legs extended in front of you.
Place a towel underneath your foot, in between the toes and heel.
With a firm grip on the ends of the towel, pull back the towel, feeling the stretch in your foot. (You may also feel a slight stretch in your hamstring too.)
Hold for 30 seconds and repeat three to five times.
Repeat with your other foot.
https://www.pinterest.ca/pin/782007922795194098/
Ankle Circles
You can be seated or standing for this stretch.
Your feet should be hip-width apart and your arms by your sides.
Rotate one foot, making small circles with your ankles for about 30 seconds.
Repeat in the other direction.
Repeat with your other foot in both directions.
https://www.pinterest.ca/pin/782007922798992582/
Ball Roll / Foot Massage
Place the middle of your foot on top of a tennis ball, therapeutic massage ball, or frozen water bottle.
Roll your foot back and forth and in a circular motion, paying attention to every foot area.
Spend about 30 seconds rolling and then switch feet to repeat.
https://www.pinterest.ca/pin/782007922795231123/
Additional Resources on Stretches and Exercises:
The Perfect Stretching Routine
Feet First Clinic Stretches Pinterest Board
Top 12 Exercises and Stretches to Treat and Prevent Foot Pain
A Beginner's Guide to Exercises for Relieving Arthritis: Part 1
A Beginner's Guide to Exercises for Relieving Arthritis: Part 2
