October 17, 2022
Everybody has foot pain from time to time, right? Surely it must be normal to experience foot pain that comes and goes at the end of a long day or while walking?
Quite the contrary --- your feet should not hurt at all, and it's a common misconception that foot pain is "normal." If you were free from foot conditions, you wouldn't be experiencing nagging pain that subsides only to flare up later.
Whether it's a pain in the top of the foot, heel pain, or ball of the foot pain, some common issues can interrupt your day by reappearing when you thought you were feeling better. And even though they may not be as severe as conditions that cause constant discomfort and foot pain, you'll be glad you sought treatment in the long run.
Furthermore, many foot issues get worse if you choose to ignore them. So pain that comes and goes now may stick around all day long in the future.
Let's look at what may be causing your foot pain to fade and return.
5 Reasons Why Foot Pain Comes and Goes
Plantar Fasciitis
Metatarsalgia
Morton's Neuroma
Injuries
Tendonitis
Plantar Fasciitis
Plantar fasciitis is somewhat notorious among foot conditions. It ranks as one of the top causes of heel and arch pain and targets people with varying lifestyles. Some common risk factors include vigorous activity, obesity, deconditioning, standing on hard surfaces, and the anatomy of your foot (arch shape).
The heel pain stems from the inflammation of the plantar fascia tendon. Extending from the heel to the front of your foot, this is a long and thin ligament located directly under the skin on the bottom of the foot. When the plantar fascia fails to absorb the strain and stress we put on ourselves while walking, plantar fasciitis enters the picture.
Why does the pain come and go?
Typically, plantar fasciitis flares up after a period of rest (since you aren't irritating the inflamed point of the foot while sedentary).
Stabbing heel pain worsens during the first few steps of the day. It can also feel worse if you've been standing on a hard surface for several hours. Of course, it's important to seek treatment even if the pain fades for several intervals during the day; if you don't, it can get much worse and not subside at all.
Metatarsalgia
Do you have pain in the ball of the foot that comes and goes? Metatarsalgia may be the culprit.
Like plantar fasciitis, inflammation of the metatarsal area (the area between the toes and arch) causes metatarsalgia. Not only is this condition difficult to pronounce, but it can make walking downright unbearable. The same risk factors of plantar fasciitis apply, in addition to wearing ill-fitting footwear and performing physical activity that involves running and jumping.
Why does the pain come and go?
Metatarsalgia feels worse when you flex your foot, walk, run or simply stand (especially barefoot). The foot pain will then fade during rest periods.
Again, when inflammation is the reason behind intermittent pain, it will not bother you 24/7. Metatarsalgia is no different, but if you ignore it, the condition may worsen, causing radiating pain to other parts of the foot, the hips and the lower back. This is caused by your body attempting to accommodate the pain by walking differently, which neglects the core issue and strains other body parts.
Morton's Neuroma
Sometimes nerve problems are to blame for foot pain.
Morton's Neuroma affects the ball of the foot, specifically the area between the 3rd and 4th toes. The pain is accompanied by a burning sensation and a nagging pressure, and it can also feel like you have an invisible pebble in your shoe. But it's also known to radiate to the top of the foot, causing intermittent stabbing pain.
When tissues thicken around one of the nerves in our feet, it will cause a burning, sharp pain. People who wear high heels are often at risk, as well as older women and people with foot deformities like hammertoes and bunions.
Why does the pain come and go?
Morton's Neuroma pain is generally intermittent, but when you irritate the nerves, you'll notice the pain is back in full force.
The symptoms will flare up if you continue to walk in the same tight shoes that triggered the problem in the first place. Likewise, if you spend a long day on your feet, the pain will be much more challenging than on a day of lounging and relaxation.
Injuries
A foot injury is a broad term for many scenarios, from dropping a heavy object on the top of the foot to a full-blown ankle sprain or stress fracture. Technically, many foot conditions are injuries, even plantar fasciitis. But for simplicity, let's discuss more sudden injuries instead of those that cause inflammation or degradation over time.
Why does the pain come and go?
When you first suffer from an injury, the pain will likely be acute and bother you consistently, even while resting.
But foot pain from an injury can transform into a pain that comes and goes when you start to heal. Even though most moderate injuries heal within a month, light activity will trigger pain as you slowly get back to normal. Generally, you must cease any activity if you experience sudden, sharp pain while healing from an injury.
It's also important to speak with a foot specialist and your family doctor about managing intermittent pain after an injury.
Tendonitis
Achilles tendonitis causes a dull ache directly above the heel or on the back of the leg, and extensor tendonitis causes the same feeling on the top of the foot. They both result from inflammation of their respective tendons: the Achilles tendon (the tendon that connects the back of the calf to the heel bone) and the extensor tendons (the tendons that run along the top of the foot).
Athletes are the most vulnerable, as these are repetitive strain injuries that arise after vigorous physical activity. When you bear weight on your toes and feet, you're putting these tendons to work, making them more susceptible to strain.
Why does the pain come and go?
Naturally, the pain will be worse when you use these tendons in any capacity or when you first start to move during the day. But tendonitis can also cause stiffness at the end of the night or first thing in the morning without movement.
Fun fact: the Achilles tendon is not only crucial for performance enhancement, but it's also the biggest and strongest tendon in the human body! So be sure to protect it from additional harm by seeking treatment.
What Can I do About Foot Pain That Comes and Goes?
First, don't let rest periods trick you into thinking your foot pain is gone. Whether it's inflammation, a pinched nerve or any other trigger for the pain, treatment is always the best option.
Furthermore, a common mistake is assuming that chiropodists are only for severe cases. But several services from a foot clinic are medically proven to provide foot pain relief for those with intermittent discomfort.
Some of the most effective treatment options include:
Custom orthotics
Footwear recommendations and fittings
Superfeet insoles
Shockwave therapy
Exercises and stretching routines
Therapeutic taping
Splints and boot casts
For action you can take at home, be sure to kick your tight shoes to the curb and enjoy some rest and relaxation, combined with a good exercise and conditioning routine!
August 29, 2022
Plantar fasciitis is a real nuisance, and it's also incredibly common. Luckily, plenty of shoe manufacturers design their footwear with this foot condition in mind. Knowing this, Feet First Clinic created a list of the best shoes for plantar fasciitis!
Before we dive into our list of supportive shoes, let's get the basics out the way and explain what type of footwear people with plantar fasciitis need.
What is Plantar Fasciitis?
Plantar fasciitis is the inflammation of the plantar fascia, a thick band of fibrous tissue that connects the heel bone to the toes.
The most common symptom is heel pain. Specifically, it may present as a "stabbing" feeling that can worsen in the morning and ease up as the day continues. Arch pain can also be a symptom of plantar fasciitis.
Best Shoes for Plantar Fasciitis
People with plantar fasciitis generally need a stability shoe. These running and walking shoes help support the arch of the foot and control overpronation (when the feet roll excessively inward). Stability shoes are also more rigid than neutral ones since they control excessive motion.
Furthermore, arch support is the most important thing to look for when you have plantar fasciitis. The foot's arch is located in the centre of the plantar fascia tendon, so it's the most vulnerable to inflammation, which exacerbates foot pain and heel pain. Overpronation can also aggravate plantar fasciitis since weight constantly shifts from the heels to the toes.
4 Best Shoes for Plantar Fasciitis
ASICS Gel-Kayano
Saucony Omni
ASICS Gel-Nimbus
APEX X-Last Walking Shoe
ASICS Gel-Kayano
Which Asics Are Best? Asics Offers Stability, Cushioning, Medical Benefits for Plantar Fasciitis
Known for being one of the best stability shoes from ASICS, the Gel-Kayano has the most stability and cushioning from their series of running shoes.
The Gel-Kayano is the right choice for people who experience moderate or severe overpronation and need maximum cushioning and arch support. It accomplishes this with its TRUSSTIC™ and DYNAMIC DUOMAX® technologies: The TRUSSTIC technology involves a resin structure (a medial post) in the midsole of the shoe that prevents the excessive twisting motion associated with overpronation. The DYNAMIC DUOMAX technology involves a firm sponge in the midsole that helps control and offset the inward rolling of the heel and foot. This ultra-soft cushioning is thanks to ASICS classic GEL® technology, which also helps with shock absorption. Furthermore, the external heel counter cradles the foot and adds extra support to the heel, helping manage the heel pain associated with plantar fasciitis.
Saucony Omni
The Omni from Saucony also provides great plantar fasciitis support. Despite being a rigid stability shoe, it also offers a good amount of bounce, letting runners propel forward. This is thanks to the springy PWRRUN cushioning technology.
The redesigned internal heel counter and extended medial post support are responsible for plantar fasciitis management. The heel counter guides your steps and helps promote a normal gait while managing overpronation. Furthermore, the medial post support adjusts to the body's natural alignment with added control.
ASICS Gel-Nimbus
Some neutral shoes offer enough features to accommodate plantar fasciitis. Neutral running and walking shoes are for people with a normal walking gait.
However, this neutral shoe from ASICS has some characteristics that often come with stability shoes, such as a specially engineered external heel counter and ASICS' TRUSSTIC technology. The Gel-Nimbus features cushioning in the back and front with additional support towards the inside of the arch. The FLYTEFOAM™ midsole cushioning also helps absorb shock with every step. The newest version of the Nimbus is also ten times more lightweight than its predecessors without losing its stability and structure.
APEX X-Last Walking Shoe
The X-Last Walking Shoe from APEX is a motion control shoe, also known as an enhanced version of a stability shoe. They are meant to support weight, accommodate flat feet and manage extreme overpronation. They are more rigid than stability shoes, and provide excellent support for the feet and ankles. While motion control shoes are sometimes on the heavy side, the APEX X-Last Walking Shoe is light as a feather (in fact, it's lighter than most running shoes!)
This shoe's heel cup, arch support, and pronation control features make it an excellent choice for people with plantar fasciitis. Specifically, the APEX X-Last Walking shoe includes a moulded external heel counter that extends from the heel to the arch.
Check Out More Resources on Plantar Fasciitis
Relieving Pain Caused by Plantar Fasciitis
3 Exercises To Help Prevent Plantar Fasciitis
5 Most Common Foot Injuries
August 25, 2022
The term "shockwave therapy" can sound highly intimidating. It can conjure images of pain and torture, but fortunately, there is no need to worry! Shockwave therapy is a gentle and effective treatment method that can help reduce your pain and promote healing.
Keep reading to learn more about shockwave therapy and how it can benefit you!
What is Shockwave Therapy?
Shockwave therapy is a non-invasive treatment method that uses soundwave pulses. While the name may cause you to assume electrical impulses are at work, this therapy actually uses a very mild frequency of acoustic waves. These soundwaves penetrate through the skin at the site of an injury, which triggers your body to amp up its healing abilities. Very little (if any) pain is involved in the process.
Shockwave therapy was initially developed based on the same technology used to penetrate deep within the body to break down kidney and gallstones. The waves used in shockwave therapy are much lower in frequency, but their results have been just as amazing! Many people who undergo this therapy begin seeing results after just a few sessions.
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How Does Shockwave Therapy Work?
Also known as extracorporeal shock wave therapy (ESWT), this modality is becoming increasingly common in physiotherapy and foot clinics. Studies have shown that it is highly beneficial in helping many different conditions and injuries that deal specifically with tendons and ligaments. Shockwave therapy is best-suited for people with chronic, long-lasting conditions that don’t seem to respond to other treatment methods.
Shockwave therapy sends soundwave pulses through the skin to the injured area. It causes microtrauma to the tissue and prompts your body to speed up the healing process. This causes the body to send more blood and nutrients to the area which allows your body to heal itself naturally.
What to Expect During a Shockwave Session
Your chiropodist will take some time to assess your situation and determine if shockwave therapy is right for you. A gel-like substance will be applied to the affected area, and a small wand (similar to an ultrasound device) will be used to transmit the soundwaves to the affected area.
You will feel a slight pulsing sensation as the soundwaves are applied. Some people may experience very mild discomfort. If this occurs, inform your therapist and have them adjust the intensity of the shockwave machine. Each session will last approximately five to ten minutes, and most people require one weekly treatment for four to eight weeks.
Afterward, you will feel fine to go about your normal daily activities. You shouldn't have any lingering discomfort.
After your treatment, you should avoid taking anti-inflammatories or applying ice or heat to the area. Doing so will inhibit the body's healing response and may slow down your recovery time.
What Conditions can Shockwave Therapy Help?
Shockwave therapy is an excellent treatment method for any type of pain or injury affecting the connective tissue in the body, like tendons, ligaments or muscle tissue. Shockwave therapy can help if you suffer from any of the following conditions:
Plantar Fasciitis
Heel Spurs
Achilles Tendonitis
Shin Splints
Patellar Tendonitis
Tennis Elbow
Rotator Cuff Issues
Hip Bursitis
What are the Benefits of Shockwave Therapy?
If you are suffering from an injury that involves your tendons or ligaments, there are many benefits that shockwave therapy can provide:
It is non-invasive and causes minimal discomfort, both during the procedure and throughout the healing process.
Has very few side effects and a fast recovery time.
Can help relieve your pain after just one session.
Requires a short duration of therapy. Most people only need one shockwave therapy session per week for an average of four to six weeks.
Is relatively inexpensive when compared to other treatment methods.
Has an excellent recovery rate, especially in those who suffer from chronic pain and have not found relief from other methods.
Doesn’t require any sedation or medication.
Does Shockwave Therapy have any Side Effects?
This treatment method has few side effects; however, anyone suffering from circulatory problems or nerve or bone disorders should speak to their healthcare practitioner before accepting treatment. It should also be avoided by pregnant women.
Are you Considering Shockwave Therapy?
Shockwave therapy is an excellent option for anyone suffering from foot pain, plantar fasciitis, heel spurs, or other conditions affecting your connective tissues. It can provide many benefits, most notably its ability to help your body heal and significantly reduce your pain and discomfort.
June 27, 2022
Redness, swelling, discomfort, hot upon touch. These are all symptoms of inflammation. Inflammation is triggered by the body’s inflammatory response. It’s the medical term for your body’s process of fighting against harmful substances. Thanks to our body's inflammatory response, we're able to fight off illness, regenerate muscle and tissue, and trap bacteria while our immune system fends for itself.
Everything good comes in moderation though, right? In some cases, your body's inflammatory response is too much and, if it continues for a prolonged period, can cause a number of foot conditions. In this article, you'll learn more about the various kinds (the good and the not-so-good) of inflammation, signs of the inflammatory response, and the two primary categories of inflammation.
What is inflammation?
Inflammation occurs when your body's white blood cells release chemicals into your bloodstream. It does this to fight disease, damage, or harmful substances. As the blood flow to the area increases, you experience warmth, redness, and swelling. In many ways, inflammation is a good thing. It helps fight things that can harm your body. It also helps repair damage to your tissues and muscles, which is often why after an acute injury, you'll have localized swelling. But too much inflammation or prolonged inflammation can do more harm than good.
What is the inflammatory response?
Think of the inflammatory response as your body's firefighters. This defense mechanism is your body's response to invaders that it deems harmful. It activates disease-fighting and muscle-generating cells and chemicals and dispatches them to the affected area.
There are five components of the inflammatory response:
Heat
Pain
Redness
Swelling
Loss of function
What's "good" about inflammation?
Inflammation is a powerful reaction that can fight infection, heal injuries, and regenerate tissue, among other benefits.
How does inflammation help heal an injury?
Inflammation helps heal an injury by encouraging increased blood flow with the nutrients needed for your body to repair itself. These are immune cells. They include neutrophils and monocytes, antibodies, protein, and other fluids. The increased blood supply and fluids also causes swelling. Once the job is done, the inflammation subsides as your body relays signals that the healing process is complete.
Inflammation can also be purposely induced. For example, shockwave therapy uses high-intensity sound waves to purposely trigger the inflammatory response to treat chronic injuries like plantar fasciitis, Achilles tendinopathy, and patellar tendinopathy. Contact us today if you'd like more information about shockwave therapy and where you can get this treatment in Toronto.
How does inflammation fight infection?
Like with an injury, your immune system responds to infection by sending out inflammatory cells and cytokines to fight the bacteria. The goal here is to trap the area from additional bacteria and neutralize the site while the healing process occurs. Again, this is why you see swelling, and redness, while also experiencing some pain and discomfort.
What's "bad" about inflammation?
Sometimes, inflammation doesn't turn off when it should. Prolonged bouts of inflammation can be a “bad” kind of inflammation, and lead to many chronic conditions. This type of unintended inflammation occurs when your body thinks it's fighting invaders when in fact it's not needed. For instance, with arthritis, your body's defense system - your immune system — triggers inflammation when there are no invaders.
Harvard Health Publishing writes, “intermittent bouts of inflammation directed at truly threatening invaders protect your health.” But, inversely, research shows that too much of a good thing can be bad. One such study concludes that “chronic, low-grade inflammation is a key factor in the pathogenesis of the cardiovascular disease, and is associated with the risk of developing diabetes, dementia, and depression.”
Excessive inflammation buildup also damages joints, muscles and ligaments. Too much inflammation (i.e.: chronic inflammation) is linked to various foot diseases and conditions, such as rheumatoid arthritis, gout and psoriatic arthritis. Excessive inflammation buildup can also occur with persistent and chronic Achilles tendonitis and plantar fasciitis.
Chronic or acute inflammation? Which is it?
Primarily, there are two types of the inflammatory response: acute inflammation and chronic inflammation.
Acute inflammation
Acute inflammation is your body's immediate inflammatory response. It can last hours to days for minor injuries, and up to 3 months for more severe injuries (i.e.: a broken bone). Acute inflammation is temporary, only lasts for the time required for the injury to heal, and then goes away once the injury is healed. During acute inflammation, plasma and leukocytes travel via the blood supply to the damaged/infected area. Acute inflammation occurs when you stub your toe, sprain your ankle, have an infected ingrown toenail, or break a bone.
Chronic inflammation
Chronic inflammation is just that: chronic. This prolonged inflammation can last months, if not years. It can occur when the inflammatory response is delayed, halted, or incomplete after an acute injury. It can also occur when the inflammatory response continues even after an injury heals, or is unnecessarily triggered due to an auto-immune disease (i.e.: rheumatoid arthritis or lupus). Chronic inflammation involves a physiological shift of the body's cells at the site of inflammation. Prolonged inflammation can be destructive to your joints and muscle as it both attempts to heal the area, but simultaneously does the opposite.
May 23, 2022
Ever wish you could touch your toes more easily? Are you finding stiff muscles are getting in the way of your everyday activities? Or perhaps you're enjoying your new full-body workout, but can't get the hang of stretching afterwards? You're not the only one! If this sounds like you, flexibility stretches may be the answer.
While stretching before and after exercise is one of the most important parts of an active lifestyle, it can also feel the most difficult. Sometimes flexibility feels impossible to achieve, and it seems like our bodies are limiting us.
However, there are ways to beat these obstacles with highly effective flexibility exercises. Not only do they lengthen and stretch your muscles, but they also help you achieve maximum range of motion, decrease stiffness, improve your balance and manage localized pain in different parts of the body, such as foot pain and back pain.
Why is Flexibility Important?
Flexibility gives us freedom of movement in our daily activities. The easier we can move our body, the less pain we feel and the easier we can perform our daily activities. Being more flexible also reduces your chances of sustaining an injury, which is extra important as you get older and have to be more mindful of hurting yourself. As you start to feel stronger and can move more easily, it can be a total mood booster.
Working on your flexibility simply makes you feel your best. Over time, you’ll notice less aches, pains and stiffness. Even if you don’t have an exercise regimen, simple stretches in the morning or at bed-time can go a long way towards improving your physical well-being.
Click here to learn more about the benefits of flexibility and stretching, and our top tips for safe stretching at home.
The Following Factors Can Impede Your Flexibility:
Conditions affecting the joints, like different types of arthritis.
Living a sedentary lifestyle
Age
Conditions that target connective tissues, like plantar fasciitis.
How To Improve Flexibility
It's important to note that anyone can improve their flexibility. The simplest way to do that is by stretching regularly. To help you our, we’ve compiled 5 of our top stretches to improve overall flexibility.
If these stretches seem a little intimidating - don't worry! They’re safe, can be easily modified, and are often recommended by medical professionals to help people with chronic pain and disabilities. Remember: stretches help with flexibility over time and involve practice and dedication. As long as you're consistently making an effort, you'll soon be able to move your body more fluidly than before.
Let's get to it! Here are the top 5 best flexibility stretches:
Hamstring stretch
Hip flexor stretch
Side bends
Standing forward folds
Big toe stretch
1. Hamstring Stretch
Hamstring stretches improve flexibility and range of motion in your hips. Over time, this stretch can make simple actions like bending over and walking less daunting as you get older.
Instructions:
Start on your knees (you can place a towel or pillow below your knees so they don't get sore).
Place your hands on the floor in front of you (or wherever is comfortable for balance) while you extend one of your legs forward between your hands.
Flex your feet (so your toes are pointed straight upwards) and try to hold the pose for 30 seconds, or however long you can manage before switching to your other leg.
Where You’ll Feel it: Hamstrings (back of our thighs). You may also feel it a little in your calves.
Modifications and Tips:
Got bad knees? No worries! You can also do this stretch standing! Instead of starting on your knees 1) Stand straight, 2) Extend on leg forward in front of the other, 3) Flex your foot on your extended leg and gently lean forward until feel the stretch (If you can't feel the stretch, try shifting your butt backwards as you lean forward). Check out the Pinterest link below for a full demonstration.
Make sure your foot is flexed (toes facing up towards you) on the leg that your stretching, otherwise you won't feel the stretch
2. Hip Flexor Stretch (Runner's Lunge)
The simple runner's lunge is an excellent way to stretch your hip flexors. The hip flexors stabilize our pelvis and spine, and when they're tight, they can cause substantial mobility issues. Stretching the hip flexors helps keep them loose, which is crucial for performance enhancement and reducing your risk of injury (not to mention reducing pain!).
Instructions
Put your hand on your hips and bend both legs (You can also put your hands on a wall or secure object for balance)
Extend one leg in front with your front foot flat on the floor. Keep both legs bent and your back straight.
Slowly push your hips forward while keeping your back straight (like a pelvic thrusting motion). As you move forward, you should feel the stretch in the front of your boy by the top of your thigh/groin/pelvic region.
Hold for 30 seconds and repeat by switching legs.
Where You’ll Feel it: Hip flexors (front of the pelvis and groin area), top of the front part of the thigh
3. Side Bends
Side bends are all about spine flexibility and working the lower back and abdominal muscles. They lengthen these target muscles and improve balance, posture and core strength. You can do side bands while sitting or standing. We’ll explain them both:
Seated Side Bends
Start with your legs spread out to the sides as far as possible. Don't worry, you don't have to do the splits! You can also cross your legs or sit on a chair instead.
Reach your right arm high over your head and bend towards your left leg to the side. Hold for up to 30 seconds, or less during practice. Try your best to keep your hips stationary as you reach – otherwise you may not feel the stretch.
Repeat with the other arm.
Standing Side Bends
This version of a side bend is quite easy! Start in a standing position with your feet slightly apart.
Interlace your hands and extend them overhead.
Lean towards your side for a few seconds, moving back and forth and switching sides.
Modifications: If you’re having trouble balancing or feeling the stretch, plant the hand of your non-stretched arm beside you for balance and support.
4. Standing Forward Folds
Forward folds are one of the best flexibility stretches for both your spine and hips. They’re one of the most multi beneficial flexibility stretches and are a great way to stretch as much of the backside of the body as possible. They target your lower back muscles, glutes, quadriceps, hamstrings and pelvic floor muscles. They're also a great way to practice touching your toes!
If you’re new to stretching, we recommend starting small and gradually working your way up. Here are the basic steps:
While standing, extend your body downward and reach for your feet, calves or the floor. Keep in mind it may not be possible to reach down this far yet - just go as far as your body allows and what feels comfortable.
Hold the position for a few seconds, taking deep breaths.
Tip: Start small and gradually work your way up.
Modifications: Practice makes perfect, and you can adjust this stretch to make it a little easier as you learn. You can do so by trying it with your knees bent or with a small stool in front of you, so your hands have a place to rest as you get used to stretching.
5. Big Toe Stretch
Your big toe has a lot of control over your feet, and it's good to make sure it has a decent range and doesn't become rigid. Neglecting your feet can also have several negative side effects, like poor balance, an inability to absorb shock from the ground, and difficulty holding weight.
The big toe stretch is a great way to improve and maintain flexibility and stretch in your toes – particularly around the first metatarsalphalangeal joint (the joint at the base of our big toe). As an added bonus, this stretch can help you feel better if you spend a lot of time on your feet with your toes cramped up in shoes (however, you should be wearing shoes with enough room in the toebox!).
Instructions
Sit on the floor, chair or a couch
Grab your right foot. You can do this by lifting your right leg and resting your right foot on your left thigh.
Using your hands, move your big toe up and down and side to side.
Hold your toe in each position for 5 seconds.
Repeat 10 times before switching feet.
Modifications: Who says you can't also give some love to your other toes? You can also do the same movements with the rest of your toes to work the intrinsic muscles in your feet and take flexibility to the next level.
May 19, 2022
Injuring your foot can be scary - especially if you don't know what has caused it! Despite their size, feet are complicated parts of the body. The foot has 26 bones, 30 joints and over 100 muscles, tendons and ligaments! So it's safe to say, finding the cause of your pain isn't always easy. Below, we've compiled the 5 most common foot injuries that we see at Feet First Clinic.
1. Plantar fasciitis
Is your heel or arch hurting? You may have plantar fasciitis. One of the most common foot injuries, this condition occurs when the tissue at the bottom of your foot, known as the plantar fascia, becomes inflamed. This tissue starts at your heel bone and extends all the way to the ball of your foot. The plantar fascia is extremely important, as it helps to support your arch and absorb shock.
Plantar fasciitis normally develops over time and feels like a sharp, stabbing pain in the heel when you take your first few steps in the morning or after sitting down for a while. Another common symptom of plantar fasciitis is arch pain. While it may subside after walking around for a bit, the pain may return after long periods of standing. Shoes with poor arch support, high impact sports, or prolonged walking/standing can cause plantar fasciitis. Poor biomechanics or an abnormal gait can also contribute to plantar fasciitis.
Plantar fasciitis can be treated in a few ways:
At home, try resting, stretching, and/or rolling a tennis ball on the arch of the foot to massage the inflamed area. At a foot clinic, your chiropodist may suggest shockwave therapy to repair the damaged plantar fascia (see the video below to learn more!), or custom orthotics to better support your arch and correct any underlying biomechanical issues that are placing excessive strain on the plantar fascia. You should also invest in supportive footwear with strong arch support, or supportive insoles like Superfeet Green (which is specifically designed to address plantar fasciitis).
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2. Achilles tendonitis or tear
As the famed Greek warrior would agree, pain in this tendon can be a real killer! The Achilles tendon runs from the heel to the calf. When it becomes inflamed, the condition is known as Achilles tendonitis and leads to swelling and pain on the back of the foot. The pain can be mild or sharp, but you'll likely notice it when climbing stairs or trying to flex your foot. The causes of this common foot injury can range from overcompensating for weak leg muscles, tight calves, to strenuous physical activity.
The Achilles tendon can also tear, most often during contact sports. If this happens to you, you'll likely hear a pop and the pain will be sharp and severe (Mayo Clinic). You will likely also have difficulty walking or flexing the foot afterwards. While some tears require surgery, others can be repaired through rehabilitation.
If your Achilles tendon is just inflamed or your doctor has agreed rehab is the best route for your tear, you'll want to see a chiropodist to set up a treatment plan. This plan may include gently stretching the tendon and calf muscles, shockwave therapy to reduce inflammation and heal damaged tissue in the ankle area, and/or orthotics to slightly elevate your heel and relieve pressure on the Achilles tendon. Treatment by a chiropodist is highly effective when used in conjunction with physiotherapy to strengthen and condition the muscles and ligaments in the ankle area.
3. Ankle sprain
Ouch! A sprain occurs when the ligaments that hold your ankle together are stretched beyond their limits. This common foot injury normally happens when the ankle is twisted or rolled. Sprained ankles may swell or be sensitive to the touch. You may also have pain when you try to walk on it.
If you think you sprained your ankle, elevate it and put an icepack on the area to try and minimize swelling. Once your doctor says you are ready to start rehabilitation, a physiotherapist can come up with a treatment plan to get your ankle back in shape. You can also see a chiropodist for recommendations to improve your overall ankle health, both during your recovery and beyond. This can include exercises to improve your range of motion and taping/bracing to keep your ankle safe as your return to regular activity.
For sprained ankles that don’t heal properly, resulting in chronic ankle pain, a chiropodist can use shockwave therapy to help your body heal that injury once and for all.
4. Broken toe
Did you stub your toe recently? Or drop a heavy object on it? You may have broken your toe! A broken toe normally come with pain, swelling and/or a blackened nail. The good news is toes can quickly heal if you buddy tape the broken one to the one next to it.
However, if the pain and swelling persists, you may need further medical intervention and sometimes even surgery. Broken toes are also at risk for infection if the skin becomes cut near the injury. If the fracture extends to one of the toe joints, you may also be at risk for osteoarthritis, a form of arthritis that comes from wear and tear of the joint and improperly healed injuries.
If you're concerned about your broken toe, book an appointment to see your doctor for medical imaging. You can also see a chiropodist for treatment options if your broken toe persists or leads to other foot issues.
5. Stress fractures
Just like your mind after a long day of work, stress can also affect your bones! Stress fractures are small cracks in the bone. They are often caused by overuse - such as repeatedly running or jumping up and down. With the amount of weight our feet bear, stress fractures are often found in the bones on the lower leg and foot. Over 25% of stress fractures are found in the metatarsals - the five toe bones located in the ball of the foot - making it one of the most common foot injuries!
While the pain may be mild at first, stress fractures tend to get worse over time and may even cause swelling. Resting and icing the area can help to alleviate pain and inflammation; though you may require a walking boot to take the pressure off the fractured bone.
What should you do if you have foot pain?
While these are the most common foot injuries we see at Feet First Clinic, we always recommend you see a health care practitioner to receive a proper diagnosis and treatment plan if you're experiencing pain.
