Our feet are far more important than we often realise in relation to our health and well-being. One foot has 26 bones, 33 joints, 19 muscles and 107 ligaments. Amazingly these structures together are capable of supporting our entire weight as well as executing smooth, coordinated and complex movements in our everyday lives.
The way in which our foot contacts the ground influences how those forces from that contact are transmitted up our leg into our ankle, knee, hip and lower back. Similarly, a restriction from the top down, in our leg and pelvic muscles, fascia and joints also impacts the mobility in the structures of our foot.
When foot pain presents itself it can be overwhelming and extremely annoying. Rarely in our active lives do we find time to put our feet up and rest, which can lead to persistent foot pain for many weeks or months. There are a number of conditions that can lead to debilitating foot pain and can cause much frustration and misunderstanding. Here I will explain two of the most common ailments clients present with when seeking advice from a Physiotherapist for persistent foot pain.
Plantar fasciitis is a condition that is described as pain in the underside of foot, most commonly in the heel or arch of the foot. The plantar fascia runs from the heel to the ball of the foot and acts like a spring mechanism supporting the bones and joints in our foot, allowing us to push off. Bruising, over stretching or tightness in this tissue can cause inflammation and heel pain.
Morton’s Neuroma is a condition where pain is felt at the opposite end of foot in the forefoot or ball of the foot. Pain can be described as a burning sensation often accompanied with numbness or localised sharp pain most commonly between the third and fourth toes and less frequently between second and third toes. Morton’s neuroma is characterised as a thickening of the tissues, which surround the digital nerve to the toes. This thickening is often the result 0f trauma, irritation or excessive pressure.
Factors, that can contribute to developing forefoot and/or heel pain, include;
- Wearing flat shoes or high heels.
- Training in a poorly supportive or old running shoe.
- Wearing shoes with poor arch support or stiff arches.
- Morton’s neuroma can also result from wearing shoes, which are very narrow or tight-fitting around the ball of the foot.
- Tightness in the calf muscles can also play a role in creating tension in the plantar fascia.
- A sudden increase in exercise intensity, duration or frequency.
- Being overweight can also increase the load in the sole of the foot causing strain and inflammation.
- Middle aged and older individuals may be at a higher risk of experiencing heel pain due to possible weakness in the foot muscles thereby increasing the load on the fascia.
- During pregnancy weight gain, hormonal changes and swelling can contribute to plantar fascia pain.
- Being on your feet for extended periods of time on hard surfaces also increases the mechanical load on the sole of your foot leading to heel or ball of the foot pain.
Conservative treatment for both conditions can include a variety of measures. A change in footwear, use of orthotics to support the arch, massage therapy, acupuncture, therapeutic ultrasound and ice massage are common treatment strategies used in the early management phase. Stretching and strengthening exercises to address any weakness or tightness in the lower leg and foot are also an integral part of a treatment program. Taking measures to be proactive and prevent these conditions from occurring in the first place is obviously the best practice.
Contact us today if you are suffering from foot pain and would like to book an appointment. or
“Take care of your feet and they’ll take care of you”.
(Maggie Spliner)