Foot pain can have several causes, from excessive exercise, muscle imbalances, to problems such as tendonitis, spurs or rheumatism. Foot pain is generally not severe, and can be treated at home with rest, ice and massage.
The most common causes of foot pain are:
Foot pain can occur due to overload, being overweight, for a moment of greater effort, in a long walk, work habits, inadequate shoes, standing in the same position for a long time.
What to do: Put your feet in a bowl of cold water, ice pack for 15 minutes, and foot massage can help reduce pain, but it is also important to wear comfortable, suitable shoes, avoid staying in the same position for a long time , lose weight and get adequate rest.
2. Calcaneal spur – Plantar fasciitis
Plantar fasciitis is an inflammation that affects tissue found in the sole of the foot. This alteration is closely related to the heel spur, because the exaggerated tension of the fascia, pulls the fascia too much, forming the bone callus, known as spur. The main symptom is intense pain in the sole of the foot when waking up and stepping on the floor, which can also occur after staying a few hours of rest.
What to do: Direct application of ice is recommended, apply a deep transverse massage at the exact location of the pain, keep your feet always malleable, turn your foot up, down and sideways, pick marbles with your toes foot.
3. Tendinitis or calcaneus bursitis
The pain is felt in the final part of the Achilles tendon or in the back of the heel, and it gets worse when turning the foot upwards (dorsiflexion) and it can be difficult to catch a marble with the toes. The tendon may become more rigid after some time of rest, and it tends to become more malleable with movements and mobilization. It can also arise when the person exchanges the usual high shoes for a sneaker and takes a long walk.
What to do: Stretching exercises for ‘leg potatoes’, massage the calf, mobilization of the tendon itself, and finally use cold compresses or ice for 15 minutes.
Shin pain can arise after repetitive effort, such as long runs or dancing, and there may be a fracture due to tibial stress or irritation of the interosseous membrane, for example.
What to do: It is advisable to rest from the activities that caused cannellitis, to maintain physical activity it is recommended to ride a bicycle. For pain relief, use of ice and cross massage is recommended, but stretching exercises and muscle strengthening of the legs should also be performed, it is also important to correct movement and use appropriate shoes for physical activity. Learn more details of the treatment for cannellitis .
Pain in the side of the foot with bone deviation can be caused by the bunion, a condition more frequent in women who wear high-heeled shoes and a pointed toe for a long time. This change causes intense pain, when it swells and the area may become red.
What to do: The use of splints or toe separators may be indicated, local massage with anti-inflammatory gel, ladder placing the feet of ‘sauce’ into a bowl with warm water and 2 tablespoons of coarse salt or Epsom salts . Massaging your feet with sweet almond oil is also an excellent strategy to improve blood circulation and relieve pain, redness and swelling of the feet.
6. In pregnancy
Foot pain in pregnancy can be related to weight gain, difficulty in venous return, poor blood circulation and swollen legs and feet, which makes them very sore, especially at the end of the day.
What to do: Lying on your back with your feet elevated helps to deflate, putting your feet in a saucepan with cold water and ice cubes also helps, comfortable shoes with soft soles are recommended, and drinking plenty of fluids and walking to improve blood circulation.
Pain in the feet and hands can indicate arthritis, rheumatism or circulatory problems that make it difficult for blood to reach the extremities of the body.
What to do: The rheumatologist may recommend taking medications that can reduce symptoms, and physiotherapy is also indicated. If there are no signs of inflammation, warm compresses or paraffin gloves may be indicated. When there are signs of inflammation, ice is more indicated, joint mobilization and exercises are also indicated, such as opening and closing hands and moving toes. . Check out some options for home remedies for rheumatism .
8. Diabetic foot
The diabetic person can present severe changes in the feet, presenting intense pain, wounds and infections, which arise due to the lack of care in controlling diabetes.
What to do: In addition to always keeping blood glucose in check, you must wear an appropriate shoe and watch your feet daily for wounds or injuries. In case of wounds it may be necessary to use antibiotics, antimicrobial ointments on the spot, use of a dressing, which needs to be changed daily. Check out more details of diabetic foot care and complications .
How to relieve foot pain
The treatment for pain in the foot can be indicated to rest from strenuous activities, and to carry out a daily foot-bath followed by a massage at the end of the day with moisturizing cream. In general, other equally important recommendations include:
- Wear comfortable and flexible shoes;
- Do foot exercises, such as rotating or moving your foot up and down;
- Avoid wearing tight shoes, high heels or standing for a long time;
- Massage can be performed with moisturizing cream or oil, but you can also use creams or gels with anti-inflammatory ingredients, such as Diclofenac or Gelol.
When the pain is frequent and does not relieve with the guidelines above, a medical consultation is recommended so that he can make the diagnosis and indicate the most appropriate treatment for each case, because in some situations surgery to correct the bunion or spur may be indicated.