Are you one of those people who are said to be flat footed? Having a flat foot is a condition where the foot does not have a normal arch. You may find it affects just one or both feet.
The arch is the gap between the inner side of the foot and the ground when standing up. There are many people who have very low arches and some who have no arches and are termed flat-footed.
There are various symptoms associated with the condition, with the number dependent on the severity of the condition. Some sufferers develop corns and hard skin under the sole of their feet and the arch area can also become tender.
Most flat-footed individuals tend go through shoes pretty quickly. In extreme cases some patients may experience calf, knee, hip and back pains.
What causes flat feet?
Flat-footedness may be hereditary so check your family history. It may also be the result of abnormal walking conditions caused by incorrect development of the foot.
A ruptured tendon may also cause flat-footedness. Cerebral palsy, spina bifida and muscular dystrophy can also result in a flat foot condition. Suffering from flat feet can lead directly to arch pain.
Some ways to treat flat footedness include:
- Wearing wider size shoes
- Never self-treat secondary lesions
- Buy high quality insoles to take the pressure and pain away from the arch.
Traditionally, insoles (also called orthotics) are plastic inserts that are placed inside the shoe. The insert cups the heel as well supports the arch, but since they aren’t flexible they don’t extend along the full length of the foot.
These types of insoles are uncomfortable and ineffective for most flat-footed persons.
Although, older style insoles forced the arch into its correct position they didn’t relieve the pressure that was forcing the arch to collapse. This is the reason why new and better flexible insoles were created.
Theses new breed of insoles are incredibly supportive and provide a stable treatment for flat-footed patients. But before buying insoles it would be best to consult your doctor to discuss what type of insoles are right for your unique situation.
What is arch pain?
Arch pain refers to inflammation or a burning sensation right in the arch area of the foot. The plantar fascia, a broad band of fibrous tissue found at the bottom of the foot may become inflamed leading to arch pain.
The treatments for arch pain include avoiding high-heeled shoes, and trying some high quality insoles to remove pressure (and pain) from the arch.
An best insole for arch pain is one that offers foot support and helps correct posture and body mechanics. These types of soles are intended to prevent foot strain and injury.
It also keeps feet from rolling inward, which can result in the entire lower body being out of alignment. Moreover, these types of soles cure the underlying cause of arch pain and help to restore the natural arch of the foot.
If you think you have any of the foot problems discussed here, consult your own doctor for the treatments that will be best for your unique situation.
Metatarsal stress fractures or a bone spur can cause pain at the top of the foot. A bone spur is an enlarged bone that looks like a bump on top of the foot. The bone spur is likely the result of too much pressure or too tight shoes.
The most common remedy for bone spurs involves wearing a larger size shoe and not tying shoelaces quite so tight so that you take some of the pressure off the bone.
Remember, feet swell when running long distances. If you’re a runner, you might want to cut a piece of foam rubber about ¼ tick to make a doughnut-shaped pad that will fit over the bone spur. Put it on before you run, or glue it to the tongue of your running shoe.
You can also reduce the pain of bone spurs by keeping your weight under control. You should also try to minimize the shock to the feet from constant pounding on hard surfaces. Choose footwear with some padding or shock-absorbing materials.
A bone spur or overgrowth that develops on top of the bone may prevent the bone from flexing as it should, especially when walking. This results to a stiff big toe also known as hallux rigidus.
Hallux rigidus commonly affects adults between 30 and 60. There are no good explanations as to why this condition happens to some and not others. But one theory suggests that hallux rigidus is the result of an injury to the toe that damages that articular cartilage.
The usual symptom of hallux rigidus is difficulty bending the toe up and down, especially when walking. This type of foot problem is easy to treat in its early stage. Waiting for the bone spur to appear on top of the foot will only make the condition more difficult to treat.
There are many non-surgical options for treating pain on the top of the foot. Using pain relievers and anti-inflammatory drugs such as ibuprofen can help to reduce the swelling and pain.
Using ice packs or taking contrast baths may also reduce inflammation and control symptoms for short periods. These measures provide temporary relief, but are not enough to prevent the condition from developing further.
Wearing shoes with plenty of room at the toe may also help in reducing the pressure — and high heels are out I’m afraid. A shoe with a stiff sole, either with a rocker or roller bottom design and sometimes a steel shank or metal brace in the sole maybe required.
For supporting the foot and reducing the bend of the big toe this type of shoe is excellent, especially when walking.
A contrast bath might also prove helpful. This technique involves putting your foot in first cold, then hot water to reduce inflammation.
There are two buckets required, one bucket containing cold water and the other with hot water (at a tolerable temperature of course). Alternate between the cold and hot water for five minutes ending with a cold session. Surgical options may also be considered for severe foot problems.
If you think you have any of the foot problems discussed here, consult your own doctor for the treatments that will be best for your unique situation.
What causes foot pain?
There are many factors that contribute to foot pain
- Wearing shoes that do not fit properly — causing calluses and bunions
- Obesity or being overweight increases chances of foot problems or injuries.
A great tip when buying shoes — buy them in the afternoon when feet are at their largest due to swelling. If you wear heels, no more than one inch is best.
Calluses are thickened layers of skin caused by repeated pressure or friction. These are usually seen on the top or side of a toe when shoes do not fit properly.
A bunion is a condition where the big toe points toward the second toe. This causes a bump on the edge of the foot that may also appear on the joint of the big toe.
High-heeled, narrow shoes that push the big toe towards the second toe can cause bunions. The condition is seen mostly in women, and sometimes runs in families. Bunions can become painful when extra bone and accompanying fluid-filled sac start to develop at the base of the big toe.
Relieving foot pain
Water massage
There feet relieving pain procedures can be used for all kinds of foot pain. Baths of hot and cold water can be very helpful for reducing swelling and pain.
Here’s what you do:
- Soak your foot for 5 minutes in cold water
- Move the foot to a container of hot water of a tolerable temperature. The temperature of the water should not be cool or even lukewarm.
- Soak the foot in the hot water for 5 minutes
- Return to the cold water
This simple process invigorates the feet and opens and closes blood vessels. When you’re finished, use a moisturizing lotion to help massage the feet.
Ointments
There are some ointments, especially those made from capsaicin (interestingly, an active ingredient in hot peppers) that are excellent in relieving foot pain.
The capsaicin helps in relieving the blaze caused by burning feet especially for diabetic individuals. Applying the ointment may cause burning sensations in some people but should not be a cause of alarm as this effect lessens over time.
Especially for diabetics, the effects of capsaicin ointment are remarkable. Many diabetics report greater improvement and were waling more easily compared to those using other brands of creams. Another advantage comes from the fact that since these ointments are applied onto the skin, there is less risk of side effects.
Break in new shoes carefully
New shoes often create some foot problems, especially if you use them for running or strenuous walking or hiking. Individuals with new shoes shouldn’t over exert or they may end up experiencing excruciating break-in pains.
Of course modern footwear has come a long way in terms of shoe development technology.
Stretching
Stretching out the calf can help reduce or relieve foot pain.
Try this:
- Standing three feet away from a wall, place your hand on the wall.
- Lean toward the wall, bringing one leg forward and bending at the elbows.
- Keep your back leg straight with the heel on the floor and then gently stretch the calf muscle.
- Repeat for the other foot
Stretches like this can help in relieving some of the tension in the feet.
Choose the appropriate shoe size and shapes
Choosing the right shoe size and shape is important when it comes to foot problems. You need to buy shoes that match the arch of your foot so you don’t put too much tension on your foot. Another tip? Shop for shoes in the afternoon, as feet tend to be larger at this time of day.
Before you try any of the remedies discussed here, consult your own doctor for the treatments that will be best for your unique situation.
