Arch Pain Triggers Indicators And Treatments
Arch pain is commonly experienced by middle aged women who's feet have a tendency to overpronate or roll in. It is also commonly associated with bunions and hammer toe. The plantar plate is a thick ligament type structure with attachments which inserts into the base of our phalanges (toe bones) in the area of the ball of the foot. The plantar plate is designed to protect the head of the metatarsal from pressure and prevent over extension of our toes preventing our toes from spreading or splaying.
In most cases, plantar fasciitis develops without a specific, identifiable reason. There are, however, many factors that can make you more prone to the condition. Tighter calf muscles that make it difficult to flex your foot and bring your toes up toward your shin. Obesity. Very high arch. Repetitive impact activity (running/sports). New or increased activity.Although many people with plantar fasciitis have heel spurs, spurs are not the cause of plantar fasciitis pain. One out of 10 people has heel spurs, but only 1 out of 20 people (5%) with heel spurs has foot pain. Because the spur is not the cause of plantar fasciitis, the pain can be treated without removing the spur.
Pain in arch of foot is really the only symptom of this condition. It is unlikely to see any swelling or bruising and instead there will be a deep tender spot near the heel. Occasionally the pain may radiate further down the foot. With this condition, pain will usually be felt first thing in the morning or after periods of sitting. This is because the plantar fascia tightens and shortens slightly when there is no weight on it and by standing on it it suddenly stretches and becomes painful. After a few steps it starts to loosen off and the pain may subside. If this is the same pattern of pain you experience it is quite likely you have plantar fasciits. Pain may also be felt when walking up stairs or standing on tip-toes (anything that stretches the fascia).
After you describe your symptoms and discuss your concerns, your doctor will examine your foot. Your doctor will look for these signs. A high arch. An area of maximum tenderness on the bottom of your foot, just in front of your heel bone. Pain that gets worse when you flex your foot and the doctor pushes on the plantar fascia. The pain improves when you point your toes down. Limited "up" motion of your ankle.
Non Surgical Treatment
There are home remedies to prevent or manage pain from fallen arches or flat feet. Here are some areas to consider. Wear footwear or shoe inserts that are appropriate to your activity. When pain occurs, try at-home treatment of rest, ice, and over-the-counter nonsteroidal anti-inflammatories, or NSAIDS, such as ibuprofen. Ask your doctor or a physical therapist to show you stretches that can prepare you for feet-intensive activities. Limit or treat risk factors that can make fallen arches or flat feet worse, such as diabetes, high blood pressure, and obesity. Avoid activities that put excessive stress on your feet, such as running on roads. Avoid high-impact sports such as basketball, hockey, soccer, and tennis. Know when to get help. When pain is severe or interferes with activities, it's time to see the doctor for a thorough exam and treatment.
Fallen arches may occur with deformities of the foot bones. Tarsal coalition is a congenital condition in which the bones of the foot do not separate from one another during development in the womb. A child with tarsal coalition exhibits a rigid flat foot, which can be painful, notes the patient information website eOrthopod. Surgery may prove necessary to separate the bones. Other foot and ankle conditions that cause fallen arches may also require surgery if noninvasive treatments fail to alleviate pain and restore normal function.
Drink plenty of water before, during and after your workout. Dehydration is a common cause of muscle cramps, according to MayoClinic.com. If your workouts are long and strenuous, drink a carbohydrate-based electrolyte beverage too. Warm up the muscles of your feet before you work out. A simple exercise is to write the letters of the alphabet with your toes. Perform the warm up with bare feet and exaggerate the movements to challenge your muscles. Wear properly fitted shoes. Visit a sporting goods store and get your feet and arches measured. Ask for help selecting a pair of shoes to fit your workout. For instance, if you play soccer, you need cleats, not running shoes. Take a break. Cramps can be your body's way of telling you you're exercising too much, according to MayoClinic.com. Rest for a few days, then resume exercise and see if you can complete a workout without arch cramps. Stretch. At the end of your workout, perform a few stretching exercises to keep your muscles from tightening and cramping. Sit down, lean over and grasp your toes. Pull the toes toward your body until you feel tension in the arch of your foot. Hold the stretch for 20 to 30 seconds, then repeat on the opposite side. Another easy way to stretch your arch is to put a towel on the floor, curl your toes around it and pull it toward your body.
Gastroc stretch. Stand on the edge of a step. Rise slowly on your toes. Lower yourself slowly as far as you can until you feel a stretch in your calf. Don?t roll your foot inward or outward. Hold for 1-2 seconds. Reps:10-20 (stop before you fatigue). Soleus stretch. Same as above, but start with your knee bent so that you feel a slight stretch in your calf or achilles. Maintain the angle of your knee throughout the stretch. Bicycle stretch. Lie on your side. Keeping your top leg straight, bring your knee toward your nose until you feel a slight stretch in the hamstring. Maintaining this angle at your hip, start pretending you are pedalling a bicycle with the top leg. Make sure you feel a slight stretch each time your knee is straight. Reps: 10-30 for each leg. If you feel any pops or clicks in your hip or back, try raising the top leg a little (making the thighs further apart) to eliminate the popping. Foot Intrinsic Exercises. Assisted metatarsal head raising. Sit in a chair. Find the bumps at the ball of your foot just before your big toe and just before the little toe. These are the first (big toe) and fifth (little toe) metatarsal heads. Place your second and third fingers from one hand under the first metatarsal head, and the second and third fingers from the other hand under the fifth metatarsal head. Now lay the thumbs from each hand in a diagonal across your toes so that they form a right angle meeting at the nail of the second toe. Your hands are now in position to assist your toes. Keep your toes straight, with the toe pads on the floor. Use your fingers to help raise all the metatarsal heads (the ball of your foot). Do not let your toes curl under keep them long. Now relax. Reps 7-10 for each foot. As this exercise gets easier, let your fingers do less of the work until your toes can do the exercise unassisted. This can take up to three weeks. When your strength has improved to this point, you can progress to the following three exercises, which are best done in stocking feet on a slippery floor. Active metatarsal head raising. Stand with your weight on both feet. Raise your metatarsal heads (the ball of your foot) while keeping your toes from curling under and maintaining your heel on the ground. Relax. Reps 6-7. Do one foot at a time. If you do more reps than you are ready for, you may well develop cramping in your foot. I once had a client who thought if seven reps were good, 10 were better. For good measure, she did the 10 reps 10 times in a day, and then she was unable to walk the next day from having used a set of muscles she had never exercised before. Don?t overdo it.