Foot Ache

Observe closely and you will notice an alarming number of adults suffering from some form of body ache or pain. Even children have not been spared. It could be from poor posture resulting from long hours on the computer, accidental trauma, poorly fitted shoes or simply old age. It could also have something to do with your feet. In fact, it has been reported that at some point of their lives, a huge majority of people would have encountered foot-related body aches!

EXCESS PRONATION

According to an international podiatric expert, when the foot strikes soft surfaces like grass or sand, these surfaces give way to accommodate the foot's strike angle. However, when our foot strikes hard surfaces like pavements and floors, it lands on the outside edge first before rolling over and dropping the arch and elongate to compensate. In turn, the tibia (in the lower leg) rotate and the pelvis tilt forward, causing an imbalance throughout the entire body. When your feet experience such 'excess pronation' you can experience a wide range of pains in other parts of your body:

A dull to sharp pain at your heel when arising from rest and during periods of weight bearing, often described as 'stone bruise'.

Cause: When the foot pronates, the arch collapses forcing the muscles and supporting structures to stretch and elongate. This causes traction and strain on the ligaments from heel to toes. Heel Spur may develop once the heel bone responds by developing a bony growth in the centre of heel!

EXERCISES:

Plantar Fascia Stretch

Sit on floor with knee bent and flex ankle inwards, pulling toes toward ankle. Hold for 10- 15 seconds. Repeat throughout the day

Toe Raises

Stand straight with one palm against wall. Slowly raise yourself onto toes, then lower heels to floor. Repeat 10-15 times.

Calf Stretch

Stand in front of a wall, forward leaning with both palms on wall, one leg in front (bent) of stretch the other (straight).

With heels flat on ground, slowly lean into wall until a stretch is felt in calf. Hold for 25 seconds and repeat for opposite leg. Do twice a day.

You may also do the exercise with knees bent.

A nagging pain beneath or on the sides of the kneecap especially when walking up the stairs or getting out of a car, may be accompanied by a crunching/clicking sensation around the knee cap.

Cause: As the foot rolls over, the lower leg (tibia) internally rotates, putting stress on the kneecap. This weakens the muscle structure, causing the knee to ache.

EXERCISES:

Quadriceps Stretch

Stand straight with hand on wall or on chair. Grab ankle and gently pull up towards buttocks. Hold for 20 - 25 seconds. Repeat exercise with other leg.

Hamstring stretches

A dull ache and stiffness felt in the lumbar region - worsened by long periods of sitting or standing in the same position.

Cause: Excess Pronation causes the pelvis to tilt forward, resulting in increased curvature of the lower back and muscular tightness in the lower back.

EXERCISES:

Improve body posture

Stand and walk straight always. Sit with back straight and head up.

Strengthen abdominal muscles

Safe sit-ups: lie flat on back on hard surface. Place palms behind neck for support and gently lift head and shoulders off the ground, keeping eyes on ceiling and neck straight. Hold for a second and repeat for 20 times. Repeat and increase sets gradually with time.

Hamstring stretches

Lie on back on the floor. Bend leg and with hands under knee, slowly raise leg towards ceiling at 90 degrees angle, as far as you can, hold for 20 seconds. Repeat twice a day.

Pain happens at back of legs, in the calf areas behind the knees especially after prolonged periods of standing.

Cause: Excess Pronation causes legs to rotate internally, placing strain on the leg's muscle structures

EXERCISES:

Calf Stretch

Stand in front of a wall, forward leaning with both palms on wall, one leg in front (bent) of stretch the other (straight).

With heels flat on ground, slowly lean into wall until a stretch is felt in calf. Hold for 25 seconds and repeat for opposite leg. Do twice a day.

You may also do the exercise with knees bent.

Felt at the back above the heel in the form of a sharp, nagging pain affecting ankle flexibility Inflammation of the tendon often occurs as well as tightening of the calf muscles.

Cause: Excess Pronation causes the heel bone to overly tilt and place strain on tendon.

EXERCISES:

Archilles Stretch

Stand with legs straight on balls of your feet, on a curb. Drop heels down and hold for 20 seconds per foot in extended and flexed positions.

Calf Stretch

Stand in front of a wall, forward leaning with both palms on wall, one leg in front (bent) of stretch the other (straight).

With heels flat on ground, slowly lean into wall until a stretch is felt in calf. Hold for 25 seconds and repeat for opposite leg. Do twice a day.

You may also do the exercise with knees bent.

A burning sensation in the ball of foot that develops into excruciating pain, often described as a painful lump beneath ball of foot. Sometimes a callous develops. It is a more common ailment amongst women.

Cause: Rotation and dropping of the metatarsal bones along with excess pronation and eventual weakening of soft tissue (ligament and muscle) structures.

EXERCISES:

Intrinsic forefoot exercises

Pull toes in (without clawing) and lift arch up. Hold for 5 seconds and relax. Repeat 20 times.

Corns usually occur on the upper joints of the toes whilst callous are normally found under the sole of the feet, especially under the big toe, little toe joint and the central ball of the foot.

Cause: Excess Pronation disrupts normal metatarsal relationship in the foot, causing toe to claw for support. Constant rubbing and friction then causes Corns and Callous to develop.

Appears as a bony lump that juts off the side of the big toe - can be very painful or not at all.

Cause: Excess weight put over the big toe joint while walking combined with a forefoot adducted position.

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