Why Do My Feet Hurt So Bad? 11 Causes and How to Stop the Pain

Walking is lauded as one of the easiest, most effective, and most accessible forms of exercise, and that’s true—as long as you’re not dealing with foot pain that makes every step agony. According to the American Podiatric Medical Association, a whopping 77 percent of U.S. adults have experienced foot problems, which means that for a vast majority of us, going for a walk may be a lot less appealing than sitting on the couch.

“The foot has almost as many bones as the hand and wrist, so it’s a complicated piece of real estate,” says Rick Olderman, MSPT, an orthopedic physical therapist in Denver, and author of Fixing You: Foot & Ankle Pain. “Yet we don’t pay much heed to our feet until there are problems.”

For women, this may be particularly true, likely because many women wear shoes that are too small for their feet. The result? Conditions like bunions, hammertoes, or other painful foot deformities—all of which can take the spring out of your step.

So what’s a walker to do, especially if you happen to be an unabashed high-heel lover? “The first step in fixing chronic foot pain is to understand why you’re having it,” says Olderman. Here, the most common issues that may keep you from pounding the pavement, and what to do for happy feet once again.

1. Plantar fasciitis

“This is by far the most common problem I see in my middle-aged patients,” says Jeffrey A. Oster, DPM, a podiatrist in Newark, Ohio. Plantar fasciitis is an overuse syndrome that causes painful inflammation of the band of fibrous tissue that runs along the bottom of your foot (called the plantar fascia).

“You don’t find plantar fasciitis in children—they heal too quickly. And you don’t find it in older folks because they’re not out there doing activities that would contribute to it,” says Dr. Oster. But if you’re somewhere in the 40- to 65-year-old range, you may be more likely to experience heel pain, especially if you’re carrying extra pounds.

“The force on your feet is about 120 percent of your weight,” Dr. Oster says. “Over time, that causes the tissue in the foot to become less elastic,” leading to pain.

Foot fix: Massage and stretch your feet and calves.

Not only can this help relieve inflammation by prompting a fresh supply of oxygenated blood to rush to the area, but massaging and stretching may also lengthen the plantar flexor muscles, helping them move more freely and with less pain, says Rachel Scott, a medical massage therapist in Lynnwood, Washington.

“People tend to focus solely on the bottom of the foot and forget that the plantar fascia is part of a system that starts with the calf muscles and continues through the Achilles tendon,” says Scott. (Give this plantar fasciitis massage a try.)

And while switching up your footwear or trying new insoles won’t cure your plantar fasciitis, it can certainly help make things more comfortable. Try these podiatrist-approved options—all of which have ample arch support, a firm but flexible midsole, and forefront cushioning—below:

BEST WALKING SHOES

New Balance 1340v3

BEST SLIP-ON SNEAKERS

Vionic Kani Perforated Slip-On Sneaker

BEST RUNNING SHOES

Brooks Women’s Levitate 2

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BEST SLIPPERS

Vionic Women’s Indulge Gemma Slipper

2. Bunions

bgwalkerGetty Images

With bunions, a firm, painful bump develops at the base of the big toe, sometimes causing that toe to veer diagonally toward the second toe. Bunions can get worse if you consistently wear too-tight shoes, says Suzanne C. Fuchs, DPM, a holistic podiatrist and fitness specialist in New Hyde Park, New York. “These joints commonly become painful when shoes rub against them and cause inflammation, swelling, and redness,” she says.

Foot fix: Choose the right shoes.

To help prevent bunions in the first place, make sure you’re wearing shoes with a wider toe box, says Dr. Fuchs. There should be about a half-inch of space between the tip of your longest toe and the end of the shoe. (Check out our favorite shoes for bunions here. ) “Your shoes shouldn’t cause too much pressure on your feet and toes or cause them to crunch up,” she says.

You might also add specific padding to help alleviate calluses (caused when these enlarged toe joints rub against your shoes) or talk to your doctor about adding orthotics to your shoes, says Dr. Fuchs. These prescribed inserts “can improve the biomechanics of the foot, helping to balance the muscles and tendons and stop bunions and hammertoes from worsening,” she explains.

3. Hammertoes

Joe_PotatoGetty Images

A hammertoe is a foot deformity in which there’s an abnormal bend in the middle joint of your toe. Hammertoes happen when there’s an imbalance in the muscles of your foot.

“You have muscles at the top and bottom of your feet. If one of those muscle groups is stronger than the other, it may result in a hammertoe,” explains Jacqueline Sutera, DPM, a podiatric surgeon at City Podiatry in New York City. The toe becomes crooked because one of the toe muscles becomes weak, which puts pressure on the tendons and joints in one or more toes. This causes the toe to stick up at the joint.

Dr. Sutera says that wearing poorly designed shoes that don’t fit your feet, incurring an injury such as stubbing your toe, and having a family history of hammertoe are common causes. People with hammertoe are also prone to developing corns and calluses, she adds.

Foot fix: Use non-medicated corn pads.

Hydro Seal Corn Cushion Bandages

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$8.07

“I recommend my patients to use non-medicated corn pads because they provide support and cushion while helping to relieve pain and prevent friction,” Dr. Sutera says.

Medicated corn pads should be avoided in this case “because the acid in the medication can eat away at your skin and cause bacteria to form, which leads to an infection,” she says.

Dr. Sutera also recommends using shoes that are appropriately sized and are designed for the activity you’re doing. “Avoid wearing the same kind of shoe throughout the day. Wear commuter shoes on your way to work, but don’t wear your high heels all day,” she says. If the issue worsens and you’re experiencing a lot of discomfort, Dr. Sutera says to consider surgery. “It takes 15 minutes, you’re under local anesthesia, and it’s covered by insurance,” she says.

4. Flatfeet

Flatfeet occurs when the foot completely lacks an arch, meaning your entire foot touches the floor when standing. This is more common than you may think: About 18 million Americans deal with the uncomfortable condition.

Many people are born with flatfeet, but you can also develop it later in life due to direct trauma to the posterior tibial tendon, which is the tendon that attaches your calf muscles to the bones on the inside of your feet. “If you do high-intensity sports or exercise, the posterior tibial tendon can be overused and inflamed. You can develop flatfeet because of this,” Dr. Sutera says. She also says people with flatfeet are prone to developing plantar fasciitis and bunions.

Foot fix: Wear orthotics.

“The best thing to do is to wear appropriate shoes and orthotics, which forces your foot to walk with an arch,” Dr. Sutera says.” Orthotics will also help absorb shock from walking or running and help prevent pain in the ankles, knees, and back, which are affected with flatfeet.

5. Calluses

While most of us think of these areas of thick skin as simply unsightly, calluses are pressure spots that can be painful when you walk, says Dr. Oster. Interestingly, they’re actually the body’s way of preventing painful blisters from developing. Without a callus, the pressure and friction would irritate your skin to the point of creating those painful, fluid-filled bubbles you know as blisters.

Eucerin Advanced Repair Foot Cream

However, that doesn’t help if your calluses—oftentimes on the ball of the foot, the heel, or the top of bunions or hammertoes—keep you from walking or running around comfortably.

Foot fix: Soak, then soften.

To treat calluses at home, soak your feet in warm water and then apply a moisturizing lotion that’s loaded with glycolic acid, lactic acid, or urea (like Eucerin Advanced Repair Foot Cream). These ingredients can help soften the skin and minimize the callus. If your callus is especially large or painful, schedule an appointment with a podiatrist or dermatologist who can remove it with a surgical blade or give you a shot of cortisone if your pain is particularly bad.

ArveBettumGetty Images

6. Turf toe

Turf toe is a sprain of the main joint of the big toe, according to the American Academy of Orthopaedic Surgeons (AAOS). This can happen when the toe is forcibly bent up, like when you’re pushing off into a sprint and the toe gets stuck on the ground, says Miguel Cunha, DPM, a podiatrist and founder of Gotham Footcare.

“It can happen to any toe, but 90 percent of the time it’s the big one,” explains Melissa Lockwood, DPM, a podiatrist at Heartland Foot and Ankle Associates in Bloomington, Ill. , and a diplomate of the American Board of Podiatric Medicine. “It usually happens when you are trying to push off the big toe and another force—a person running into you, a car accident, riding a horse—pushes you down. It causes the ligaments around the joint to stretch and sometimes break. It is very painful.”

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The injury actually got the name “turf toe” because it became more common in football players after artificial turf became popular on playing fields, the AAOS says. (Artificial turf is a harder surface than grass and it doesn’t have as much give as other surfaces.) Turf toe can cause pain, swelling, and stiffness at the base of the big toe. “This develops slowly and progresses over time,” Dr. Cunha says.

Foot fix: Rest, ice, compress, and elevate your toe.

It’s an acronym known as RICE. “You want to make sure that your injury gets the rest it deserves, which also can protect it from further injury,” Dr. Cunha says. Icing it and compressing the injury (any wrap will do) can help tamp down on swelling and ease your pain, he says.

Finally, you want to elevate your foot (say, on top of a pillow) to ease the pressure. “Because your feet take on pressure that you don’t even realize, you want to pay close attention to making sure that you’re not further injuring yourself,” Dr. Cunha says.

7. Achilles tendonitis

Your Achilles tendon, which attaches to your heel bone at the back of your foot, can become irritated and inflamed when it’s overused, says Dr. Fuchs. The result is tendonitis, and runners are particularly susceptible, she says, as are those who regularly wear high heels. Other potential, though not as common, causes include inflammatory illnesses such as rheumatoid arthritis or gout.

Foot fix: Rest, ice, repeat.

The sooner you nip this problem in the bud, the better, Dr. Fuchs says, which is why she recommends avoiding any activity that aggravates your pain for a week to a month. When you feel even a little twinge, ice the area ASAP. Your doctor may also suggest you take a non-steroidal anti-inflammatory (like Motrin or Advil) to ease your discomfort and quiet the inflammation.

8. Metatarsalgia

“This is a common foot disorder that can affect the bones and joints at the ball of the foot,” Dr. Cunha says.

Most metatarsal issues happen when something changes in the way your foot normally works, impacting how your weight is distributed, Dr. Cunha says. This can put extra pressure on the ball of our foot, leading to inflammation and pain.

Sometimes one thing can cause metatarsalgia, but usually several factors play a role, like doing intense training. “Runners are at risk of metatarsalgia, primarily because the front of your foot absorbs significant force when you run,” Dr. Cunha says. “This condition commonly occurs when performing high impact activities, especially if your shoes are ill-fitting or are worn out.”

Foot fix: Get new shoes, consider orthotics, and rest up.

Your doctor will likely want to do an X-ray first to make sure your bones and joints look okay, and that you’re not actually dealing with a stress fracture, Dr. Cunha says.

If your shoes are worn out, it’s best to get a new pair. “Footwear designed with a high, wide toe box and a rocker sole is ideal for treating metatarsalgia,” Dr. Cunha says. “The high, wide toe box allows the foot to spread out while the rocker sole reduces stress on the ball of the foot.” Orthotics that are designed to reduce pain on the ball of your foot can also help, he says.

Other than that, resting, icing, and using oral and topical anti-inflammatories can help, Dr. Cunha says. If you do all of this and you’re still in pain, your doctor might recommend surgery. (It’s rare that it’s needed, though, Dr. Cunha says.)

9. Tarsal tunnel syndrome

Tarsal tunnel syndrome is actually similar to carpal tunnel syndrome—just in your feet. “Similar to carpel tunnel, it is caused by mechanics ‘pinching’ the nerve,” says Dr. Lockwood.

This can result in pain, numbness, and tingling, often due to a previous ankle injury or having flatfeet. “People with flatfeet are more susceptible to tarsal tunnel syndrome because the outward tilting of the heel that occurs with fallen arches produces strain and tension on the nerve,” Dr. Cunha says.

Foot fix: Rest, ice, and take anti-inflammatories.

RICE is a good solution, Dr. Cunha says, adding that “you can take anti-inflammatory medications to reduce inflammation.” Physical therapy may also help reduce your pain, and it also doesn’t hurt to get orthotics that can help support your foot’s arch and take the stress off of your tibial nerve (a major nerve of your lower body), Dr. Cunha says.

AntonioGuillemGetty Images

10. Morton’s neuroma

This condition causes pain in the ball of your foot that commonly radiates toward your third and fourth toes, says Dr. Fuchs. “It can feel as if you’re standing on a pebble that’s stuck in your shoe,” she says.

Dr. Sutera says Morton’s neuroma is often the result of women wearing high heels or pointy, narrow shoes. “Your metatarsals, which are the bones in your feet, are compressed when you’re wearing tight shoes. They put pressure on the nerves around them, causing a sharp, stabbing pain,” she explains.

High-impact sports like tennis and running can also cause Morton’s neuroma. The repetitive pounding on hard surfaces can cause trauma to the nerves that lead to your toes. People who have bunions, hammertoes, high arches, or flatfeet are also at higher risk for Morton’s neuroma.

Foot fix: Try new shoes, custom orthotics, and possibly cortisone injections.

One thing you can do for quick relief is to massage the space between the metatarsals, Dr. Sutera says. “Take your thumbs and use them to massage the top of your foot and use your other fingers to put pressure at the bottom. Massage spaces in between your toes where the nerves live,” she says.

Make an appointment with your doc to do an X-ray to rule out other problems, and follow up with an ultrasound or MRI, which are better diagnostic tools for revealing soft tissue abnormalities. Then, you may be in for a new-shoe shopping spree, as ill-fitting shoes contribute to your problem and make the pain worse, says Dr. Fuchs.

“You might be able to try arch supports, foot pads, or custom orthotics, which will help contour and cushion your foot while you walk,” she says. Dr. Sutera also recommends wearing a variety of shoes and tossing out shoes with uneven or damaged soles. If these more conservative tactics don’t work, cortisone injections or even surgery to relieve the compression on the nerve could be options.

11. Arthritis

Arthritis happens when the cartilage in your joints begins to wear down and cause inflammation. When it comes to feet, it usually impacts the big toe joint, but it can also crop up in other joints, Dr. Cunha says.

Arthritis can usually be traced back to former injuries and traumas like broken bones and sprains, but one of the biggest factors is age, since your cartilage wears down over time, he explains.

Symptoms usually include tenderness and pain, stiff and swollen joints, and trouble walking or bearing weight.

Foot fix: Take anti-inflammatories, use orthotics, and undergo physical therapy.

There are a bunch of different treatment options when it comes to arthritis, and Dr. Cunha says a lot depends on where the arthritis is and how severe it is. Here are just a few to consider:

• Oral and topical anti-inflammatory or pain-relieving medications
• Steroid injections
• Custom molded orthotics
• A type of brace called an ankle-foot orthosis
• Physical therapy
• Maintaining a healthy weight

If you have arthritis and it doesn’t get better with more conservative treatments, Dr. Cunha says your doctor might recommend surgery.

❗When should I see a doctor for foot pain?

Overall, if you have foot pain that persists and it’s bothering you, Dr. Cunha says you should at least talk to your doctor. That’s especially true if it’s impacting your quality of life, and doesn’t seem to be getting better. “We have lots of conservative, non-surgical ways to treat all of these problems,” Dr. Lockwood adds.

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Korin Miller
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more.

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Why Do My Feet Hurt After Standing During the Work Day?

If you are standing or walking for the majority of the day as a result of your working activities, you may be familiar with the pain and discomfort your feet may experience. Specific foot conditions may amplify and become worse by standing on your feet for most of the day, including pain that may originate from corns, calluses, or certain foot deformities. There may be several options that can be enforced to alleviate a portion of the discomfort, which may include executing changes in the working environment, wearing different types of shoes or using shoe inserts, and standing on suitable floor mats instead of hard floors. Research has shown that moderate relief may be attained by performing simple foot stretches throughout the day. It may also help to elevate the feet when the work day is over, and this may aid in reducing any swelling that may be present. If you would like additional advice on how your feet may feel better while working, it’s suggested to speak with a podiatrist who will be able to provide the correct information.

While working on the feet, it is important to take the proper care of them. For more information about working on your feet, contact Dr. Mark Spier from Maryland. Our doctor will treat your foot and ankle needs.

Working on Your Feet

Standing on your feet for long periods of time can cause stress and pain in your feet. Your whole body may experience change in terms of posture, back pain, bunions, callouses and or plantar warts. There are ways to avoid these conditions with proper foot care, smart choices and correct posture.

Positive Changes

Negative heeled shoe – Choosing this shoe type places the heel slightly lower than the ball of the foot. These are great for overall foot health. Find shoes that fit you correctly.

Go barefoot – Our feet were not designed to be enclosed for all hours of the day. Try to periodically expose your feet to air.

Eliminate Pain

Foot Exercises – Performing simple exercises, incorporating yoga and doing stretches are beneficial. This will allow increased blood flow to the area and muscles of the foot.

Achilles tendon – Stretching the foot out flat on the floor will relax the calf muscles and tendon. These exercises can be performed almost anywhere. Make sure you add these exercises to your daily regimen. 

With a little bit of this information and knowing more about foot health, you will notice changes. Foot stretches and proper footwear will help with pain and prevent further issues.

If you have any questions please feel free to contact one of our offices located in Columbia and Reisterstown, MD . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

Read more about Working on Your Feet

9 Common Causes of Aching Feet that You Shouldn’t Ignore: LaSante Health Center: Multi-Specialty Health Clinic

Aching feet can be a symptom of something more serious that needs urgent treatment. Find out what’s behind your foot pain and how to get relief here.

75% of Americans will experience foot problems at some point in their lives. We rely on our feet for movement and other essential tasks. This is why most of us will experience acute foot pain at some point in our lives.

Some causes are common, such as improper footwear. But foot pain can also mean there are other serious problems to be aware of.

Do you have aching feet? Here are 9 possible explanations, broken down between non-threatening and serious conditions.

Non-Threatening Conditions

Most causes of foot pain aren’t alarming. But this doesn’t mean action isn’t required. If your feet are aching, take a look at these possible causes first.

1. Blisters and Calluses

Calluses are thickened areas of the skin when lots of pressure forms. Blisters form similarly, except blisters are pockets of fluid that build up in the upper layers of your skin.

We usually get calluses and blisters when our feet rub up against our shoe.

Fortunately, both blisters are calluses aren’t dangerous and they heal on their own. Never try and pop a blister without the aid of a doctor.

The best course of action is preventing a blister and callus. Always wear comfortable shoes and socks that fit. Keep your feet moisturized.

2. Ingrown Toenails

An ingrown toenail usually occurs when the edge of a toenail rubs against the skin of the toe. You’ll first notice the toenail looks red and swollen. Severe cases will cause pus to appear near the infected site.

Ingrown toenails are gross and painful. However, they’re easy to treat. Just regularly soak your foot to prevent an infection.

Serious ingrown toenail infections need to be monitored and treated by the doctor. If you let the infection persist, it can spread to your bones and other severe areas.

3. Improper Footwear

Improper footwear is a common cause of foot pain. This usually includes shoes that are too tight and cause your foot muscles to ache. You can also wear shoes that are harmful to your feet, such as high heels.

Always wear shoes that fit perfectly. Avoid high heels. If you’re performing a physical activity, such as long-term walking and running, wear shoes with plenty of support.

If you’re constantly on your work for work or another reason, invest in foot pads to prevent long-term foot pain.

4. Acute Injury

While acute injuries are painful, they usually require minor treatment. Some injuries can even be treated at home.

A common acute injury is Achilles tendonitis. This is the overuse and over-stretching of the tendons in your feet.

Acute Achilles tendonitis can be treated at home by resting your feet and legs, compressing the tendons and keeping your ankle propped up. Serious causes, such as Achilles tendon rupture, require surgery and even physical therapy.

Other examples include athlete’s foot, muscle sprains, ligament sprains, fractures, and bruises.

5. Overuse of the Foot

If you’re always on your feet, your feet will inevitably start to hurt. This is common if you’re always walking for work, are constantly running, or are at a festival, convention or another event when you’re on your feet for hours.

The best course of action is to rest your foot muscles. If this isn’t an option, try and wear supportive shoes or invest in some insoles to cushion your feet. Always wear proper footwear that fits perfectly, such as sneakers instead of flip flops.

Serious Conditions

Not all examples of foot pain are minor and common issues. Excessive and constant foot pain can be the symptom of a more serious condition. Here are other ailments to keep in mind.

6. Tarsal Tunnel Syndrome

Tarsal tunnel syndrome is the compression of the posterior tibial nerve, a nerve you find in your ankle.

Tarsal tunnel syndrome has many causes. If you sprained your ankle, the injury can also damage the nerve. Deformities such as flat feet can also impact this nerve.

Medical examinations are usually required. You may need a steroid injection, a brace or cast on your foot, and custom shoe inserts. In serious cases, surgery is required to treat the nerve and relieve your pain.

7. Plantar Fasciitis

The plantar fascia is the thick band of connective tissue in the sole of your foot. Irritation and inflammation of this tissue is plantar fasciitis. Plantar Fasciitis has many causes.

Prolonged standing, walking, and running are common causes. Obesity and improper footwear are other causes. Deformities such as flat feet and high-arched feet can also cause Plantar Fasciitis.

Surgery is rarely performed for this issue. Most medical professionals recommend reducing walking and running activity and wearing special shoes or insoles. For severe pain, a medical professional will administer a steroid injection.

8. Morton’s Neuroma

Morton’s neuroma is the thickening of the tissue surrounding the small nerves in your toes. It feels like a sharp pain in the ball of your foot. This pain can also spread to your toes, causing discomfort while walking.

Medical professionals aren’t sure why Morton’s neuroma occurs, but it’s theorized it’s caused by excessive high heel wear or existing deformities.

Surgery is performed as a last resort. But most patients require special shoes to take the pressure off of the nerves.

9. Osteoarthritis

Osteoarthritis is the breakdown of cartilage from within a joint. This usually occurs from excessive physical activity. Osteoarthritis not only causes severe pain but also immobility. Osteoarthritis can also worsen with physical activity.

Most patients with osteoarthritis undergo lifestyle changes, physical therapy, and devices to aid in mobility. Surgery is also performed if the pain is too intense and interferes with your life.

Do You Have Aching Feet?

We use our feet for many activities. This is one of the many reasons why aching feet is common. Foot pain isn’t always a reason for concern. However, intense and constant foot pain may be the symptom of a serious ailment.

Always be aware of any other symptoms and lifestyle factors that can contribute to aching feet. Always contact your doctor if you suspect anything serious.

Are you based in Brooklyn? We offer podiatry services for simple and severe cases.

What Is Plantar Fasciitis? Symptoms, Causes, Diagnosis, Treatment, and Prevention

Most cases of plantar fasciitis can be treated with rest and applying ice. Over-the-counter pain relievers like ibuprofen (Advil, Motrin B) and  Aleve (naproxen) can help reduce some of the pain and inflammation associated with the condition. (7) Orthotics, or shoe inserts that provide support and relieve pressure on the foot, can also alleviate pain in the short term. (13)

Stretching and strengthening exercises can also speed recovery and help avoid other complications, such as tightness or weakness of other foot muscles. A physical therapist can show you effective stretches to loosen the plantar fascia, as well as exercises to strengthen your lower-leg muscles. (7)

Stretches for Plantar Fasciitis

One of the best stretches you can do to facilitate recovery and help prevent plantar fasciitis from coming back is a standing calf stretch with your toes on the wall. “It’s almost like you’re stretching [the plantar fascia] from both ends,” Steege says.

To do it, prop your toes against a wall so your legs are straight, and step one foot back. Keeping both legs straight, gently push your body toward the wall so you feel a stretch in your front foot and calf. Hold for 30 to 60 seconds. Switch sides, performing two or three times per side.

Another effective calf stretch is known as the runner’s stretch, according to Quirolgico. To do it, begin standing in front of a wall at arm’s length from it with your feet hip-width apart. Place both hands flat against the wall and bend one knee. Step the other foot back so your leg is straight, heel flat on the ground. Keep both feet pointed forward and gently press into the wall until you feel a stretch in your back calf and heel. Hold for 30 to 60 seconds and perform two or three times per side.

Stretch out your calves both before and after exercise.

Plantar fasciitis is usually more painful after you’ve been immobile for a period of time (as when sleeping or sitting at your desk). To ease pain and loosen up the plantar fascia, roll your foot over a lacrosse, tennis, or small massage ball for a few minutes before you stand up. “You’re giving input to those tissues to try and calm them down before you start moving,” Steege says.

You can also roll your foot over a frozen water bottle to ice and massage the plantar fascia at the same time. (1) “Having that icing component helps decrease inflammation locally in some patients,” Quirolgico says. Ice baths and applying ice via an ice pack are also recommended to help manage pain. (7)

Other Treatment Options for Plantar Fasciitis

Another option to help you recover is to wear a dorsal night splint. Designed for nighttime use, a dorsal night splint keeps your ankle propped up, stretching out the plantar fascia while you sleep. “But some patients don’t like wearing anything on their feet at night, so they end up taking it off,” Quirolgico says. For those patients, she recommends wearing the splint for a couple of hours in the evening. “It functions in the same way as doing calf stretches,” she says.

Nutrition may play a tangential role in triggering and managing plantar fasciitis.

A 2014 case report noted a patient whose plantar fasciitis went into remission when she maintained a gluten-free diet, but it did not establish a direct cause-and-effect relationship. (14) Dietary intake of certain types of foods such as dairy, sugar, and trans fatty acids may contribute to inflammatory conditions like plantar fasciitis, but this link has not been clearly established in the medical literature.

Obesity is a known risk factor for plantar fasciitis, and research shows that people who are obese are more likely to experience recurring plantar fasciitis. (15) It is unclear if diet is a factor, but losing weight has many health benefits and at a minimum would reduce the pressure on the heels.

Surgery Options for Plantar Fasciitis

If the pain hasn’t resolved after several months of limiting activity, increasing stretching, and other behavior changes, your doctor may recommend more invasive procedures like surgery, steroid injections, extracorporeal shockwave therapy, or ultrasonic tissue repair. (7)

Alternative and Complementary Therapy Options for Plantar Fasciitis

In addition to conventional care methods, acupuncture, a treatment modality commonly used in traditional Chinese medicine, may also be a safe and effective treatment option for plantar fasciitis. (16)

Acupuncture is often used to treat pain and involves the insertion of thin needles through the skin at specific points in the body to redirect the flow of energy. The evidence suggests that stimulating the nerves, muscles, and connective tissue in specific areas helps boost your body’s natural pain-relieving abilities. (17,18)

According to one review of eight studies published in the journal Acupuncture in Medicine in 2018, acupuncture was shown to be an effective treatment for heel pain and function in people with plantar fasciitis and is comparable to conventional interventions like stretching, night splints, or dexamethasone (an anti-inflammatory medication). (16)

Another review, published in 2017 in the Singapore Medical Journal, found that acupuncture led to a significant reduction in plantar fasciitis pain during four to eight weeks of therapy, which suggests that it may be effective for short-term pain management. More research is needed to determine if acupuncture is effective for long-term pain management. (19)

Acupuncture is generally considered to be safe, so long as the treatment is performed by a qualified practitioner. Most states require a license, certification, or registration to practice acupuncture. (17)

“Acupuncture is low risk and many patients get pain relief from it,” Quirolgico says. However, some patients don’t respond to acupuncture. “In that case I tell patients not to continue if it’s not helping them.”

Learn More About Treatment for Plantar Fasciitis: Medication, Surgery Options, and More

Stiff Feet in the Morning and After Sitting

Prevent your foot stiffness from slowing you down and causing significant discomfort. By knowing why your feet uncomfortably stiffen up, you can take steps to keep them limber and pain-free.

yourfootpalace.com gathered information about why your feet get stiff after sleeping or sitting for extended periods, and what you can do to ease this discomfort.

Why Do My Feet Hurt in the Morning?

When your feet hurt in the morning or after sitting for long periods, it is a sign that something has gone awry. If that pain is frequent, excruciating, and leaving you debilitated, seek medical attention immediately. Otherwise, here are several possible reasons for your foot stiffness:

1 – Plantar Fasciitis

Foot stiffness after sitting and in the morning is a common symptom of plantar fasciitis. The plantar fascia is a thick ligament on the bottom of your foot, running from the heel to the ball. This condition occurs when that ligament becomes irritated.

Plantar fasciitis is common for athletes, specifically runners. Wearing proper footwear and replacing your shoes every 400 to 500 miles can help prevent overuse pain. Other contributing factors are flat feet, rapid weight gain, and obesity.

If your discomfort is due to plantar fasciitis, it will usually take a few minutes of activity to warm up the area and relieve the pain.

Read more about plantar fasciitis pain relief at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

2 – Plantar Fascia Rupture

This excruciatingly painful condition can lead to stiffness during and long after the healing process. While rare, this condition can occur during high impact exercises or in those with chronic plantar fasciitis.

Treatment and recovery for a ruptured plantar fascia may include partial or complete immobilization of the foot, with normal standing or walking being possible within a few weeks.

3 – Plantar Warts (Verruca Plantaris)

Plantar warts can cause significant discomfort and are caused by a virus that specifically infects superficial layers of skin. When it occurs on the bottom of the foot, the virus will grow within the layer of skin (not protruding like other warts).

This is a virus, and there’s no oral medication to stop its occurrence. The virus must be treated at the infection site. Treatment may include topical acid preparations, freezing, injectable medications, and/or removal.

Plantar wart removal can be done in many ways, utilizing cautery agents, and/or laser removal techniques. However, whichever way your wart is removed, it can reoccur and spread.

Prevent plantar warts through good foot hygiene, limiting barefoot exposure outside, and disinfecting bathroom floors and shower basins.

4 – Rheumatoid Arthritis (RA)

Those with rheumatoid arthritis are at increased risk of developing plantar fasciitis, resulting in stiff feet in the morning or after long periods sitting (see #1 above).

Rheumatoid arthritis typically causes accompanying symptoms like inflammation, swelling, and pain in the wrists and hands, as well as the feet.

If you suspect rheumatoid arthritis is causing your discomfort, you may want to consult a rheumatologist. Rheumatologists are specialists that deal with arthritis and diseases involving bones, muscles, and joints.

5 – Achilles Tendinitis

The Achilles tendon is a band of tissues connecting the calf muscle to the heel bone. When this tendon becomes inflamed, it can result in Achilles tendinitis or stiffness and pain in the heel. Symptoms can be worse in the morning due to limited circulation while at rest.

If you have Achilles tendinitis, pain or discomfort may be felt throughout the day as well. Consult your primary care physician for advice on pain relief or seek a physiatrist (a doctor specializing in sports medicine or physical and rehabilitative medicine).

6 – Hypothyroidism

This condition results in the disruption of chemical and hormone balance in the body. Subsequently, this hypothyroidism can lead to inflammation, swelling, and discomfort in the feet, ankles, and heels.

Other symptoms of this condition include muscle weakness, depression, constipation, memory loss, among others. If you suspect you are dealing with hypothyroidism, consult your primary care physician for diagnosis and treatment.

Read more about hypothyroidism at thyroid.org/hypothyroidism/

7 – Bursitis

Bursas are fluid-filled sacs cushioning bones, tendons, and muscles near large joints in the body. They’re found in the hips, shoulders, elbow, and places like the heel and big toe of the foot.

Bursas in the foot can become inflamed due to excessive repetitive motion like walking, running, or jumping. Other causes of bursitis include injury or trauma to the affected area, inflammatory arthritis such as rheumatoid arthritis, gout, and infection.

Treatment typically involves resting the area and protecting it from further trauma. In most cases, bursitis pain and discomfort goes away within a few weeks with proper treatment. Recurrent flare-ups of bursitis are common.

Consult your doctor if you are experiencing disabling joint pain or an inability to move a joint, especially if symptoms are accompanied by a fever. A fever is a strong indication of infection.

8 – Parkinson’s Disease

Parkinson’s disease can cause muscle stiffness, discomfort, and significant difficulties initiating movement, including walking, speaking, and writing. The condition is accompanied by tremors, which may not be noticeable in its beginning phases.

If you are experiencing problems with coordinated body movement, involuntary body movements, evening time confusion, and dizziness, you should consult your primary care physician. However, if Parkinson’s is suspected, you will likely be referred to a movement disorder specialist – a neurologist with training to detect conditions like Parkinson’s.

For more information about Parkinson’s disease, visit yourfootpalace.com/parkinsons-disease-symptoms-diagnosis-stages-treatment/

9 – Stress Fracture

Stress fractures in your foot (usually the heel) can cause stiffness and increasing discomfort over time if not treated. Stress fractures are typically the result of intense athletic activity, overuse, change in surface, improper shoes, or poor technique.

A stress fracture might go unnoticed when it occurs, but pain and swelling can develop over days or weeks and eventually leave you in pain throughout the day with difficulties walking.

Stress fractures usually heal on their own with reduced physical activity and protective footwear. If you suspect you have sustained a stress fracture, consult your doctor as soon as possible for diagnosis and treatment.

10 – Neuropathy

Stiff feet in the morning can result from problems in the nervous system and signal sense of the brain (neuropathic ideology). Among other diseases, diabetes, multiple sclerosis, and vascular problems can contribute to this condition.

Neuropathy pain is described as a burning sensation. Affected areas can be sensitive to the touch. Common symptoms of neuropathic pain may include intolerable pain, pins and needles, difficulty sensing temperatures, and numbness.

If you suspect neuropathy is causing stiffness in your feet, consult a podiatrist, your family physician, or a neurologist for an accurate diagnosis and treatment plan.

Read more about neuropathy pain and relief at yourfootpalace.com/how-massage-relieve-your-peripheral-neuropathy-pain/

Treatment for Stiff Feet

Besides buying better-fitting shoes, the following forms of treatment can help ease mild or moderate stiffness and discomfort in the feet:

Apply Ice – Freeze a few water bottles. When you get up in the morning, wrap a bottle in a towel and roll it gently from the ball of your foot to the heel and back, repeating this for a few minutes.

Stretch – Stretches work to loosen muscles and tendons and, when practiced daily, can improve one’s health and wellness significantly. The following heel and arch stretch can help relieve foot stiffness and relax tense muscles:

1. At arm’s length from a wall, step back with your right foot and bend your left knee, keeping both feet and heels on the ground.
2. Slowly lean forward as far as you can as you stretch.
3. Hold the position for 10 seconds, then relax.
4. Switch feet and repeat.

Watch this video for more easy stretching for your feet.

Massage – Massaging your feet is synonymous with self-care. Consider the following:

• Hold your foot in your hand and apply gentle pressure along the top and bottom of the foot and heel area with your thumb.
• Roll a tennis ball along the bottom of your foot back and forth from toes to heel.
• Schedule a reflexology foot massage.

If you are experiencing sharp or sudden pain, or your condition lasts longer than two days, consult your doctor. Sharp and sudden pain may be an indication of a more severe condition and should be addressed immediately.

My Feet Hurt When I Wake Up and After Sitting

In this article, you discovered conditions that can cause your feet to stiffen while resting or sitting, how to relieve tension in your feet, and when to seek medical attention.

By addressing the stiffness in your feet, you can keep them free from discomfort and pain, maintain your mobility, and boost your sense of health and wellness.

Ignoring abnormalities like stiffness, discomfort, and pain in your feet can exacerbate underlying health problems, and lead to the need for costly medical treatment.

Sources:
cedars-sinai.org/health-library/diseases-and-conditions/p/plantar-fasciitis.html
diabetes.org/diabetes/complications/neuropathy
orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/
rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Rheumatoid-Arthritis
foothealthfacts.org/conditions/plantar-wart-(verruca-plantaris)
mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens,  GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

My Feet Hurt from Standing 8 Hours at Work





Why Do My Feet Hurt After Work?

If you work on your feet for eight hours a day, it’s quite likely that you’ll feel sore at the end of the day. Your body weight is absorbed entirely by your feet when you stand or walk, and your feet aren’t designed for intense, constant pressure. The constant pressure often leads to more serious health problems.

One of the problems associated with extended-standing is varicose veins. Varicose veins are enlarged veins because the blood flows in opposite directions. While it is usually more of a cosmetic concern, it can also cause aching and discomfort in your lower legs and feet. Some people even require surgery to become comfortable. One study showed that those who work on their feet all day are much more likely to develop and become hospitalized for varicose veins. 

Plantar fasciitis is another condition that causes foot pain. This is essentially inflammation that starts at the heel bone and runs down to the toes. The most common symptom of Plantar fasciitis is heel pain. One recent study said, “It is thought that repetitive tensile overload from standing for long periods of time or running causes changes in the aponeurosis that can be either acute or chronic.”

Several studies also show that most people working long hours on their feet experience general discomfort and pain in their feet and general muscular fatigue. In fact, the study showed that even periods as short as 30 minutes can cause physical fatigue, discomfort, and pain in the lower legs. 

General pain in the feet is usually because your body is not designed for prolonged standing as your foot distributes weight unequally. For example, your heel and the palm of your foot carry most of your weight, so the weight distribution is spread unevenly throughout the foot.

Not only is this pain uncomfortable, but some studies also show that it reduces reaction time and has a negative effect on the person’s performance. In a study, respondents were given various creative-problem solving challenges and the longer the person had been standing, the poorer the results became.







Sitting vs Standing at Work

While there are certainly risks to standing at work, there are arguably just as many risks to sitting at work. Employees with sedentary jobs often battle with issues like high blood pressure, high blood sugar, obesity, and high cholesterol. Constant sitting can also lead to chronic back pain, neck pain, and other discomforts.

Another major risk that few people factor in is how a sedentary job affects your mental health. New studies suggest that sitting for longer than six hours per day increases the risk of mental health issues, such as anxiety and depression. Therefore, it’s important to find a balance of both sitting and standing at work. Maria-Gabriela Garcia, an author and the lead researcher on one study revealing the negative effects of prolonged standing, says that two hours of standing on a job is fine, though, “a longer period is likely to have detrimental effects.”

Often, employees (and some employers) are opposed to implementing changes that require either more sitting or more standing to meet the recommended 2 hour maximum of standing. However, studies have shown that it is possible with encouragement from teammates, and employees report increased health after the changes.






How to Relieve Foot Pain from Standing All Day

If you can’t incorporate more sitting into your daily routine, there are plenty of other options for reducing foot pain, and they require zero consent from your employer.

Exercises and Massages

Strengthening the muscles in your legs and feet is a great place to start. Research done by Mahidol University examined a group of patients with Plantar Fasciitis (PF), a condition that causes heel pain. Those that performed strengthening exercises experienced significantly less pain than the group that did no strengthening exercises. There are several exercises here that will help strengthen your leg and foot muscles. There are also many messages that you can do to relieve the pain in your feet after a long day. 

Focus on Posture

While you’re on the clock, be sure that you’re using good posture at all times. Using poor posture can damage ligaments and muscles that aren’t intended to carry your weight. The resulting pain usually transfers down to your feet and lower back, causing sore feet.  

Next time you’re standing at work, try the following posture exercises:

• Keep your feet a shoulder-width apart
• Stand tall with your shoulders back
• Keep the weight on the balls of your feet
• Keep your head level with the rest of your body

If you’re forced to stand for long periods of time, adjust the weight from your heels to your toes.




Use Anti-inflammatories

Anti-inflammatories are another great way to reduce foot pain, and the most common ones include aspirin, ibuprofen, and naproxen. Discuss this with your doctor if you intend to use it for an extended period of time. 

If your feet hurt after work, a great way to relieve foot pain is by taking an Epsom salt bath. Epsom salt is a natural anti-inflammatory that becomes magnesium and sulfate when dissolved in water. This helps relieve pain from sore muscles. Fill your bathtub with water and then dissolve one cup of Epsom salt in the water. Soak your feet for about 10 to 15 minutes in the water. Not only will the Epsom salts help, but the warm water is also soothing for sore feet.




Compression Stockings

Multiple studies have also shown that compression stockings are useful at reducing foot pain. Compression stockings encourage the blood to flow back up from your lower legs, reducing inflammation and swelling in your feet. If you experience extreme pain, you can purchase graduated compression stockings, which places more pressure on the lower leg.

Shoe Insoles

Shoe insoles are another popular way to reduce pain in the lower legs and feet. Studies of assembly line workers that stand for eight hours per day reported that shoe insoles effectively reduced pain. In-soles are effective because they help distribute the weight more evenly throughout your foot. Without in-soles, your feet distribute the weight unevenly causing more pressure on certain parts of the foot than others. With in-soles, that weight is distributed more evenly and helps avoid fatigue.




How to Improve Your Workspace to Reduce Standing-Related Injuries

Talking with your team members about how you can incorporate more sitting into the daily routine is a great way to start relieving foot pain. Open the conversation by explaining the health risks of constant standing and provide suggestions on how you can incorporate sitting and remain productive.




For example, suggest that your team invest in anti-fatigue and non-slip mats. One study conducted by Loughborough University found that respondents reported significantly reduced fatigue in their feet, legs, and back when standing on anti-fatigue mats. Additionally, the Occupational Safety and Health Administration (OSHA) has a section recommending employers to purchase anti-fatigue mats. 

Investing in quality shoes is also important. Your shoes should have a thick sole to absorb pressure and a hard outer toe to avoid damage if something falls on your toe. You may also want a slip-resistant sole as slip-and-fall accidents are a leading cause of worker compensation claims.

Additionally, talk with your employer about how you can incorporate more sitting or breaks into the workday. If sitting is not possible, ask how you can incorporate more motion into your day. If you stand in one place for too long, certain parts of your feet repeatedly experience the same pressure, whereas when you move, the pressure moves to other areas of your feet.

Conclusion

While eliminating all pain might not be possible, there are resources available that can make an 8-hour shift on your feet more bearable. It’s also important that you take care of yourself as foot pain can morph into more serious issues, like plantar fasciitis and varicose veins. Take action immediately on the things you can change today and discuss with your team how you can make the work environment more healthy.

Do You Experience Foot Pain When You Get Out of Bed in the Morning?

Most people with plantar fasciitis experience foot pain when they take their first steps after getting out of bed or sitting for a long time. You may have less stiffness and pain after you take a few steps, but your foot or feet may hurt more as the day goes on. It may hurt the most when you climb stairs or after standing for a long time.

 

Factors that may increase your risk of developing plantar fasciitis include:

• Age. Plantar fasciitis is most common between the ages of 40 and 60.

• Certain types of exercise. Activities which place a lot of stress on your heel and attached tissue — such as long-distance running, ballet dancing and dance aerobics — can contribute to an earlier onset of plantar fasciitis.

• Faulty foot mechanics. Being flat-footed, having a high arch or even having an abnormal pattern of walking can adversely affect the way weight is distributed when you’re standing and put added stress on the plantar fascia.

• Obesity. Excess pounds put extra stress on your plantar fascia.

• Occupations that keep you on your feet. Factory workers, teachers and others who spend most of their work hours walking or standing on hard surfaces can damage their plantar fascia.

• Pregnancy. Women who are pregnant often experience bouts of plantar fasciitis, particularly during late pregnancy.

Ignoring plantar fasciitis may result in chronic heel pain that hinders your regular activities. If you change the way you walk to minimize plantar fasciitis pain, you might also develop foot, knee, hip or back problems.

What you can do at home

• Pain relievers such as ibuprofen (Advil, Motrin IB, others) and naproxen (Aleve) may ease the pain and inflammation associated with plantar fasciitis.

• Give your feet a rest. Cut back on activities that make your foot or feet hurt. Try a low impact sport like swimming or bicycling.

• Get a new pair of athletic shoes with good arch support and a cushioned sole.

• Do toe stretches, calf stretches, and towel stretches several times a day, especially when you first get up in the morning. (For towel stretches, you pull on both ends of a rolled towel that you place under the ball of your foot.)

• Apply ice. Hold a cloth-covered ice pack over the area of pain for 15 to 20 minutes three or four times a day or after activity.
  Try ice massage. Freeze a water-filled paper cup and roll it over the site of discomfort for about five to seven minutes. Regular ice massage can help reduce pain and inflammation.

When to seek professional help

If your pain doesn’t decrease within a few weeks with home remedies, contact Paspa Physical Therapy for a consultation.

The therapists will perform a detailed evaluation and then implement a treatment program, which can include manual techniques, education, stretching and strengthening exercises.

Plantar fasciitis most often occurs because of injuries that have happened over time. While it may take time to recover completely, the right therapy for you will significantly speed recovery and help you to prevent re-injury.

90,000 Legs hurt from standing work

During prolonged standing work, fatigue quickly develops and pains in the back and legs appear. To avoid them, you must first of all get the right ergonomic furniture, which would allow you to reduce the stress that our spine regularly experiences. Also, you should adhere to a number of simple recommendations to relax your back. Which ones? Let’s tell you more.

How to reduce pain when standing up

What to do when your heels hurt, your feet hurt, your back hurts? You can reduce these pains by adhering to a number of recommendations:

1. Sit down to relax more often .Of course, most professions today involve sedentary work, but there remain specializations where standing work predominates – a hairdresser, a bank employee, a salesperson, etc. If you manage to sit down during the working day, do not miss this opportunity, sit down and relax.
2. Take a seated break . During your lunch break or other breaks at work, sit down, take off your shoes, or lift your legs up to improve blood circulation.
3. Choose shoes by size . The shoes you choose should definitely fit and be comfortable. Wearing smaller shoes can cause blistering and cramping.
4. Discard the heels . This is true for women who wear high heels during the day. If its height is more than 5 cm, then the body leans forward, which leads to loss of balance and sagging in the back. There is an increased load on the legs, pain in the knees and joints increases.
5. Make a rule of the foot bath and massage . Painful sensations in the legs and swelling can be relieved by a simple bath of hot water with salt. A massage will help to normalize blood circulation and relieve tension.
6. Compression stockings . These stockings should be worn by those who suffer from constant leg pain. Thanks to their elasticity, the stockings reduce inflammation and relieve swelling. You can buy them at most pharmacies or online stores.
7. Top recommendation – Buy the Ergonomic Standing Chair

Reduction of pain in legs and back when using a saddle chair

The main organ that hurts from standing work or prolonged work while sitting in a regular chair is the spine. When we use regular stools, the knees and hip joints are bent at right angles, which causes the back to slouch. The saddle chair changes the angle of inclination from 90 to 45 °, the vertebrae are in their natural position, and the correct deflection is formed in the lower back – lordosis.

Thanks to this position of the lumbar vertebrae, the development of pathological changes in the back is excluded, and frequent pains simply disappear. Correct posture relieves muscle tension, which improves blood circulation, which in turn ensures the flow of nutrients and oxygen to all organs and tissues.

Since there are no blood vessels in the vertebral discs, the circulation of blood and lymph is important for the lower back. When we stand for a long time and do not engage in physical activity, we also slouch at the same time – blood circulation deteriorates and tissues do not receive enough blood.Hence the development of various diseases.

Sally’s saddle chair allows for bends and movements for the lower back. And when you reach for something, your upper back becomes more active. This avoids muscle wasting and leads to improved posture.

The ideal workplace – ergonomic table and chair

Legs hurt from standing work , you are prone to fatigue, suffer from scoliosis – an ergonomic workplace from a Finnish manufacturer is exactly what you need.The combination of a saddle chair and a table will not only create a comfortable workplace, but also take care of your health.

Salli tables are compact, streamlined and mobile for movement. The table top has a recess that allows you to comfortably fit in front of the monitor or when working with papers, keeping a single line between arms and shoulders. For working while standing, the table has a mechanism for adjusting the height of the table top.

Saddle chairs have a seat divided into two mirrored halves and a height adjustment mechanism.They are designed taking into account the physiological characteristics of the human structure and are an excellent prevention against the development of a large number of diseases.

To find out more and place an order, call us at the phone number indicated on the website.

It is very convenient to use the saddle chair

• Phone : +7 (495) 646-75-21 multichannel, +7 (495) 961-20-51
• Email : info @ hexagonlimited.ru

Why do legs hurt and what to do to get better

Pain in the legs is an unpleasant phenomenon, albeit not surprising. The lower limbs take on more stress during the day than any other part of the musculoskeletal system. Especially if your work is standing or, for example, you are fond of something like triathlon.

Pain can vary in a very wide range: from mild numbness and throbbing, which disappear on their own in a few minutes, to debilitating pulling sensations or cramps that can interrupt even a night’s sleep.Fortunately, in most cases, such attacks do not threaten anything serious. However, there are options …

But before we find out the causes of discomfort, let’s figure out when it is not worth reflecting on the question: “Why do your legs hurt?”

When to see a healthcare professional

Call an ambulance immediately if:

1. Pain prevents you from walking or shifting your weight on your leg.
2. An open fracture or deep cut is evident.
3. You observe several symptoms at the same time – pain, swelling, redness, a sharp rise in temperature in the limb.
4. Before you felt pain, you heard a loud click, as if something jumped out in your leg, or a grinding sound.

See a doctor as soon as possible if:

1. There are signs of infection: the skin on the leg turns red, becomes hot to the touch, all this is accompanied by an increase in body temperature in general.
2. The leg is swollen, the skin is pale and / or appears very cold.
3. Edema is observed on both legs and is accompanied by some breathing problems.
4. Your shins hurt a lot after sitting for a long time. For example, after a long bus trip or flight.
5. You have any painful symptoms that develop in your legs for no apparent reason.

Schedule a visit to a physician or surgeon soon if:

1. You regularly experience pain during or after walking.
2. Swelling of the lower extremities is pursuing you.
3. Pain, which was initially almost imperceptible, seems to increase over several days in a row.
4. You have noticed swollen veins on your leg that are unpleasant to touch.

If you do not have any of the listed symptoms, you can exhale: most likely, nothing terrible happens to your legs. Of course, this does not mean that you can score on discomfort. But chances are great to deal with the reasons on your own.Let’s get started.

What to do right now if your legs hurt

Leave your feet alone

Just let them rest: lie down, if possible, raising your legs slightly above the level of your heart (this can be done using a roller placed under the ankles). This position will improve venous blood flow, reduce swelling and relax muscles.

Apply a cold compress

Apply an ice pack wrapped in a thin towel (or, for example, frozen peas or other convenience foods that you find in your freezer) to the area from which you think the painful sensations emanate.Duration ^{compress – 15-20 minutes, repeat three times a day as needed.}

Take an over-the-counter pain reliever

Ibuprofen and naproxen sodium have proven to be effective.

Do a massage

Massage helps in cases when pain is caused by a cramp or overtakes you after physical activity – long walking or jogging.

Why legs hurt

After making sure that there are no dangerous symptoms right now and alleviating the condition, you can try to independently analyze what caused the discomfort.In fact, there may be a sea of ​​ ^{causes of pain in the legs. Here are a few of the more common ones.}

Fatigue after training

Or, in a simpler way, DOMS. Maybe you’ve overextended yourself after neglecting your workouts for a long time. Or they chose not very comfortable shoes. Or, when planning a 10-kilometer run, they forgot about the warm-up and the cool-down. All this often becomes the cause of the dizziness, which, fortunately, goes away quickly enough by itself.

Microtrauma

You may have stumbled recently, but did not attach any importance to it.Meanwhile, the awkwardness led to a slight sprain or rupture of a number of tendon fibers. Such injuries are not fatal and most often heal by themselves, but they can deliver several unpleasant minutes, or even hours.

Developing diabetes mellitus

Even at the very start, this disease affects the peripheral nerves, which reverberates with numbness, goose bumps and soreness around the legs, calves and feet. The most common discomfort is during sleep.

Therefore, if the creeps and cramps in the calf muscles began to haunt you too often, it will be useful to check the blood sugar level and consult an endocrinologist.

Pregnancy

Almost all expectant mothers are familiar with rather painful cramps in the legs. Discomfort is caused by mineral metabolism disorders that often accompany pregnancy. Most often, seizures occur due to a deficiency of potassium, calcium, magnesium, or vitamin B6. And doctors are well aware of this: in case of complaints, they prescribe to patients complexes of vitamins and microelements that can compensate for the lack of important substances.

Osteoporosis

Cramps and pain in the calves are the most common symptoms of calcium deficiency.Please note: even if you suspect this particular option, only a doctor can diagnose and prescribe any drugs. Therefore, be sure to consult with a therapist and take the tests recommended by him.

Varicose veins

With varicose veins of the lower extremities, the functioning of the valves that allow blood to pass through the veins is disrupted. Because of this, the veins increase in size, the outflow of blood worsens, edema and soreness occur. There can be many reasons for varicose veins, and the discovered discomfort requires the consultation of a phlebologist.

Myalgia

Muscle pain of this origin is pulling or twitching in nature and may worsen during physical exertion or in cold and damp weather. If you suspect myalgia, you should contact a neurologist: he will diagnose and, if necessary, prescribe anti-inflammatory drugs and pain relieving gels and ointments for you.

Flat feet

This ailment can also be recognized visually: it is often accompanied by an increase in the size of the leg and / or the appearance of a protruding bone.A companion of developing flat feet is aching pain in the feet and legs, which increases in the evening, as well as fatigue when walking. With similar problems, it is worth contacting an orthopedist.

Lumbosacral osteochondrosis

This disease manifests itself as a shooting pain from the heels to the buttocks, mainly on the back or lateral surface of the leg. For help, you need to contact a neurologist or a spine surgeon (specialist in the treatment of the spine).

Be that as it may, it is useful to recall that only a doctor can make a diagnosis.Therefore, if your legs hurt regularly, consult at least a therapist.

Read also

Pain in the extremities

The appearance of pain in the lower extremities and a feeling of heaviness in the legs become faithful companions of many people. In most cases, these symptoms do not arise just like that and are a signal of serious disorders in the body.

The most common cause of pain in the lower extremities is vascular disease, and the most common disease in this case is atherosclerosis.This disease is based on the deposition of cholesterol in the walls of blood vessels with the formation of atherosclerotic plaques. As a result of this process, the lumen of the vessels decreases, or completely overlaps. Therefore, pain in atherosclerosis of the lower extremities is understandable, because the blood flow in the lower extremities is limited, and the cells and tissues do not receive the required amount of oxygen. In the absence of timely started treatment, complications such as trophic ulcers and gangrene may appear.

No less serious vascular diseases accompanied by pain in the legs are varicose veins and thrombophlebitis.

In addition, pain in the lower extremities can appear due to diseases of the spine.

Leg pain can also be associated with joint diseases. Usually, in such cases, the pain is “twisting” in nature.

A separate group of diseases that cause pain in the lower extremities are neuralgic diseases. Pain occurs along the nerve fibers.

The most severe pain is considered to be pain that occurs during acute inflammation of muscle tissue (for example, with myositis).

A dangerous and severe cause of leg pain is the development of infectious diseases such as osteomyelitis, which causes acute, prolonged pain in the bones of the lower extremities.

Injuries and bruises of the lower extremities, alone or in combination with other injuries, often cause pain in the legs. Most often, bruises of the legs occur, swelling and hematoma form in their place. The nature of the pain is determined by the location of the injury, the degree of its intensity and the area of ​​damage.

Pain accompanies fractures of the bones of the lower extremities. The severity of pain manifestations depends on the specifics of the fracture, location. With a probable fracture of the lower extremity, increased pain with any movement, swelling and swelling in the injured area is characteristic. Movement in the injured leg is usually limited, and subcutaneous hemorrhages are noted.

In case of an obvious fracture, the limb assumes an unnatural position or pathological mobility in a place where there are no joints.There is a characteristic crepitus of bone fragments, with open fractures, the fragments are determined visually, bleeding and traumatic shock join. If the injury has affected the neurovascular bundle, then signs of impaired blood supply to the lower leg and foot, neurological disorders will develop.

A variety of causes of pain in the lower extremities determines the need for a doctor’s consultation to clarify the diagnosis, develop a management and treatment plan.

Pain in the upper limbs

The most mobile of all parts of the human body are the hands with the greatest range of motion.It is difficult even to imagine our life completely without the help of hands, so it is very important to keep them healthy. This is especially true for the joints. Now the hands do not perform a supporting function and have become only an organ of labor. These changes gave rise to changes in the anatomical structure of the hands, especially affecting the hand, as well as the shoulder girdle and, naturally, the forearm. All this significantly increased the mobility of the limb.

The arm is attached to the torso with the help of the clavicle and scapula. The clavicle is not very mobile, unlike the scapula.The latter can participate in movement both independently and together with the collarbone. On the upper extremities, the following large joints are distinguished – elbow, shoulder, wrist, finger joints and wrist joint.

When does pain in the joints of the upper extremities occur?

Articular diseases are caused by various articular diseases. The most common of them are gout, rheumatoid arthritis, arthritis of the corresponding joint, ostearthrosis, trauma, as well as muscle or ligament sprains in the joint area.Other joint diseases are much less common. In rheumatoid arthritis and osteoarthritis, the diagnosis is made in the presence of characteristic symptoms, corresponding changes in the analyzes, based on X-ray images. It is also characterized by a symmetrical arrangement of the affected joints with signs of inflammation, such as redness, swelling, and decreased mobility.

Rheumatoid arthritis occurs in both children and adults and most often affects the joints of the upper and lower extremities.Pain in osteoarthritis usually occurs in the knee, hip joints without signs of inflammation. It is believed that this is a disease of the elderly, but there are also hereditary forms of the disease, when the disease opens in childhood or adolescence. The disease is characterized by severe joint pain after exertion, usually manifested towards the end of the day, and during rheumatoid arthritis, pain during exertion or movement, on the contrary, decreases.

In rheumatoid arthritis, both the temporal and ankle joints and the wrist joints and phalanges of the fingers are most often susceptible to diseases.The joints turn red, the pain is characterized by moderate intensity, there is swelling of the joints, the symmetrical arrangement of the affected joints, for example, when the same joint on the right and left extremities is ill, and simultaneously affecting two groups of joints. In the morning, the feeling of stiffness disturbs until the person is warmed up. The pain is constant or intermittent. If such symptoms occur, it is necessary to urgently consult a specialist.

Gout is called a disease of meat lovers.It appears as a result of metabolic disorders, in the form of deposits of a certain substance, the so-called purines, in the joints, which is formed during the metabolism when consuming meat and meat products. This disease usually affects middle-aged men. Most often, the joint of the thumb on the lower extremities and the joints of the lower extremities, elbows and wrists are affected. The joint turns dark red and swells. The pain with gout is usually severe, pressing and burning, tearing and throbbing, develops towards night and subsides by morning.An attack of pain can be triggered by drinking alcohol, a plentiful fatty meat table, or going to the bathhouse. Attacks can last up to four days and recur two to six times a year. Analgesics can help relieve pain and relieve seizures.

In osteoarthritis of the joints of the upper extremities, mainly concerned with the small joints of the hands, shoulder, elbow joints and the metacarpal-carpal joint of the thumbs. The pain is dull in nature, manifests itself mainly during the day with an increase in load and when moving, after prolonged standing, decreases after rest, after a night, closer to morning.May be characterized by the presence of crunching and clicking in the joints when bending and moving the limbs. The pain can be long-lasting, recurring regularly for weeks or even months, or short-lived, for one day.

Arthritis of the joints of the upper extremities is expressed by the presence of constant pain, redness and swelling, stiffness of hand movements after a night and limited mobility of the joints of the upper extremities. Like any arthritis, it is an inflammatory process in the joint.Arthritis can be acute with swelling and severe pain, or chronic, proceeding slowly and reminding of itself with periodic pain. Chronic arthritis is more dangerous with implicit symptoms, while a prolonged inflammatory process can cause not only deformation of the joint, but also its destruction. The cause of such arthritis is most often an infection that once entered the joint, possibly from other organs along with the bloodstream.

Such a disease as rheumatism is preceded by acute infectious diseases of the upper respiratory tract.Usually the onset of the disease is associated with fever, accompanied by severe joint pain. At the same time, large joints are affected – wrist, elbow, ankle and knee. In this case, the pain constantly moves from one joint to another, that is, it has a volatile character. Swelling and redness may appear in the joint area, but without irreversible changes. Only with a prolonged course of the disease, rheumatic nodules form in places more subject to pressure – on the knees, wrists, forearms and, of course, the elbow bends.If the child is sick, reddish and curved stripes and spots may appear on the skin. A progressive disease can affect the heart in the form of severe damage. Therefore, timely assistance and constant medical supervision are naturally required.

90,000 How to get rid of leg fatigue when standing up

Standing work may cause pain in the legs towards the end of the day
and “hum” so much that it becomes difficult for a person to walk. However, the problem
lies not only in unpleasant sensations, but also in the fact that the result can
become a serious illness, for example, thrombophlebitis or varicose veins, therefore
the sooner you take action, the better.

Basic ways to quickly relieve leg fatigue

To begin with, you should worry about
your legs were less tired. To do this, you should regularly perform a special
gymnastics, wear only comfortable shoes, use orthopedic insoles
and other similar products. This will help prevent the development of diseases and
reduce discomfort after the end of the working day.

If your legs are very tired, they need to be given
rest: it is advisable to lie down, moreover, so that the feet are on a dais,
as this will increase the flow of blood and help relieve pain faster. The best way –
just put a pillow under your feet. It is advisable not to throw one leg at the same time.
on the other – this will impede the free circulation of blood. If you have
varicose veins or other serious disease, be sure to use special
medicines prescribed by a doctor.


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After resting for 20-30 minutes, make a foot bath. You
you can use a decoction of linden, chamomile, horsetail or plantain for this –
you can buy dry herbs at the pharmacy.It is good if you add sea water to the water
salt. The water temperature should not exceed 37o Celsius. Average
the duration of the procedure is 10-15 minutes. By the way, this will help not only
relieve discomfort, but also simplify pedicure and foot care.

How to get rid of severe fatigue and pain
at the feet

If the fatigue is very strong, try
use contrasting baths.To do this, you need to take two basins, one
fill with water at a temperature of about 40 ° Celsius, and the second with cool water.
Then you need to dip both legs into the first basin, hold for two minutes and dip in
second. Repeat this procedure for half an hour. It is obligatory to finish
need cold water. After the baths, thoroughly rub your feet and lubricate them
ointment or cream to relieve fatigue. Then it is recommended to lie down, put your feet
on the pillow and rest for 5-7 minutes. After this procedure, you will feel
much better.

Another great option is massage
feet, especially if you do it after a bath – both normal and
contrasting. Apply anti-fatigue cream to skin and massage gently
first the whole foot, then each finger separately, and then go to
ankles. Please note: people with varicose veins are categorically
it is not recommended to resort to this method of solving the problem – it is better for them to combine
baths using a special medicinal ointment.

90,000 How to get rid of pain in the lower leg (and make sure it does not come back)

About three years ago, photographer from Brooklyn Tyler Joe wondered: “Why do my legs hurt, and how did I deserve it?” He started running and, like many others, immediately became obsessed with trying to find his pace. A couple of weeks after that, Joe began to feel pain in the lower legs. In general, runners will understand what this is about.

Tyler Joe shared his impressions with GQ: “The pain was constant, and I knew that the reason was in a rush and that I had not calculated my strength.So I looked for information on the Internet, began to rest more and put ice on my feet when I finished my run. ”

Joe is not the only guy who has problems because of his love of running. According to a 2017 National Runner Survey, 75% of runners have been injured in the past 12 months, and 50% of them have had to stop training for an extended period.

But where does the pain in the lower leg come from? Can they be avoided? How can you deal with them if they are as persistent as an online store that continues to torment you with calls after you make a purchase? Experts answered these questions.

Where does shin pain come from?

These annoying pains that you may periodically feel in the lower legs are very common. They are sometimes called shinsplints or medial tibial stress syndrome. “This injury is common among athletes running. It is caused by inflammation of the muscles and tendons surrounding the bone, ”says Cassandra Hill, Fox Rehabilitation physician in Maryland.

Pain is most often caused by increased training time or intensity, a change in the training surface (for example, if you move from a flat sidewalk to a rocky path), repetitive stress due to musculoskeletal dysfunction, or just a cocktail of all of the above.

How to avoid these pains?

By exercising mindfulness to your body, you can prevent pain, Hill says. We’ve summarized the best prevention strategies down to three basic principles – strengthening, stretching, mind.

Let’s start with strengthening. This is very important in order to avoid splints and other common running injuries. But don’t focus solely on strengthening the lower leg, you should think about the whole body: from feet to shoulders. Cross-train yourself on your next run, or add some yoga and strength training.Cassandra Hill says strength will help you better handle pressure on your lower leg by improving cushioning in your leg muscles.

Now about stretching. Your two muscles in your lower leg are called the calf and soleus, and your hamstring also plays an important role in running. Take time to take care of them before and after your workouts.

Finally, turn on the head. The first important decision is to dress properly. Choosing the right shoes and equipment can be key, and we’re not just talking about making you look your best.“Make sure the shoe you train in fits well, and remember to change it regularly if possible,” Hill says.

Second, be very careful when increasing your running intensity or distance. If you sit on the couch or in the office all day, running 5 kilometers every day is probably not the best solution. Instead, gradually incorporate new movements into your daily routine, even if it requires a lot more walking. For example, try leaving your car away from the office and walking to work.

“It can be difficult to control,” says physiotherapist and trainer Andy Serafin, “but it is very important that the change in training duration or load is gradual and regular. Especially if the runner comes back after a long break. ”

How to treat a sore shin?

Rest, ice, compression and lifting. These four methods will help you to relieve your discomfort. Over time, the pain will go away, and once it is gone, Hill advises you to incorporate light-duty cross-training into your daily routine.For example, cycling, walking, or swimming. The main thing is that it is painless for you.

“You may have a full rehabilitation program that includes strengthening your feet, thighs, buttocks and core,” she adds, noting that this may require the consultation of a physiotherapist or other doctor. “Doctors can help you better understand how to prevent similar injuries in the future, they can also evaluate your technique and tell you which muscles are worth working on.”

There is good news for those who have experienced similar injuries in the past: they will not necessarily come back to you all the time. “If you really allow your legs to recover 100% before you can fully resume training, everything will be fine,” says Cassandra Hill.

If you see a pattern in the damage, think about how you play sports. “Try looking at past workouts to see if there has been a dramatic increase in duration or intensity, as this could lead to recurrence of the injury,” notes Serafin.

He adds that if you feel pain regularly, don’t be afraid to see your doctor for further testing. It is important for the specialist to check to see if you have a more serious injury, such as a stress fracture.

Still, we hope the pain goes away quickly and you can get back to running soon. The main thing is not too much and not too fast. At least for the first time.

First published on the American GQ website.

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Leg pain – OSTEOMED network of clinics

Pulling pains in the legs are often reported by patients with problems with the cardiovascular system.Varicose veins are a very serious diagnosis, almost every third person after 50 years suffers from this disease to one degree or another (experts distinguish four stages), and women especially “love” varicose veins. Genetic predisposition, excess weight and sedentary or standing work create all the prerequisites for thinning the venous walls. This disease is much easier to prevent than to cure: periodically visit an osteopath who will diagnose your body and check the condition of all systems and organs, and, if necessary, will carry out effective treatment – special manual techniques + a course of physiotherapy exercises.

Aching leg pain is also often noted after a hard day at work, long walking or exercise. To tone the muscles, relieve spasms and make sure that there are no violations, do not forget to do prophylaxis for your working legs. OSTEOMED offers unique techniques that allow painlessly and without the use of special tools and medications to restore the natural biomechanics of internal organs, to establish metabolic processes and blood circulation.The main goal of an osteopath is to help the body heal itself.

Varicose veins

Due to a violation of the outflow of venous blood, the pressure in the vessels rises and venous stasis occurs. It is he who causes a feeling of heaviness in the legs, pulling pains that intensify towards the end of the day.

What to do:

• Visit a phlebologist, do an ultrasound of the veins. Depending on the state of the blood vessels, the doctor will prescribe treatment.
• Compression hosiery can be worn to reduce pain.
• In the morning for 5 minutes, rotate the foot.
• Pour cold water on your feet after a working day, and walk barefoot in summer.

Thrombophlebitis

Venous congestion can lead to the formation of a blood clot in the lumen of the vein. Thrombophlebitis is accompanied by acute throbbing pain and burning sensation in the calf muscles. Redness and swelling appear. The veins become thickened and so painful that you cannot touch them.The temperature can rise to 38 degrees.

What to do: Urgently go to an appointment with a vascular surgeon, do an angioscanning and a blood test. These procedures will assess the degree of clogged veins and the likelihood of a blood clot breaking off.

Inflammation of the sciatic nerve

The most common causes of such pain are herniated discs and osteochondrosis. As a result, the nerve roots are pinched. The pain spreads along the sciatic nerve: from the lower back to the buttock and further down the back of the leg to the heel.The pains are accompanied by sensations of burning, cold snap, and numbness.

What to do: Get a consultation with a neurologist, if necessary, do an MRI. 4th reason.

Osteoporosis

Osteoporosis is the thinning of bone tissue that occurs due to calcium deficiency. Legs cramp, severe pain in calves. At risk: women over 40, especially fragile and fair-haired, as well as smokers and coffee lovers.

What to do: Do ​​densitometry – a study of bone density (X-ray or ultrasound).Based on the results, the doctor will prescribe calcium supplements. But even without this research, one should not forget about products containing this trace element.

Diabetes mellitus

In this condition, pain and heaviness in the legs are often accompanied by cramps at night. The legs swell, it seems that goosebumps run over them, there are sensations of numbness and tingling. The skin on the lower leg becomes dry and flaky.

What to do: It is necessary to take a blood sugar test and consult an endocrinologist.

Flat feet

It can be not only congenital, but also acquired in adulthood. With flat feet, the muscles and ligaments of the foot weaken, and the arches become denser. As a result, the foot loses its shock-absorbing function, which causes the legs to suffer. They become lead, get tired quickly when walking, constantly hurt.

What to do: Go to an appointment with an orthopedist, if necessary, wear orthopedic shoes.

Arthritis

There are more than a dozen joints in the foot, which begin to collapse due to infections, inflammation occurs.Legs with arthritis hurt all day, the pain intensifies and weakens. The nature of the pain is different: when walking, it is sharp, when standing for a long time, it seems to twist the legs. The joint itself swells, the skin around it turns red, becomes fiery. Women suffer from arthritis 3 times more often than men.

What to do: Go to an appointment with a rheumatologist urgently, take an X-ray of the joints, take a blood test. If treatment is not started on time, the foot can be so deformed that surgical intervention is required.

what to do and how to prevent the problem

Allow yourself to throw your legs on a comfortable sofa and spend time in front of the TV. A great excuse to watch your favorite movies!

In addition to rest, some experts advise applying ice to tired legs to relieve tension. ⁸

The daily hustle and bustle may not be like training in the gym, but in any case, it is important to stretch regularly before starting a work day.

Calf and underfoot stretching exercises should help warm up, increase flexibility and speed up the recovery time of your legs after a long day. ⁸

Better to prevent than cure

Your legs may be in excellent condition now, but pain in your legs can overtake you at any moment, so you should always be fully prepared. To avoid any future problems, follow the advice below:

It is important that the shoe cushion the foot, reducing the load when walking.Replace a worn pair with a new one. Do not walk on completely flat soles, try to wear shoes with a small heel or heel lift.

When your legs are not on the couch, it is very important to give them extra rest. Gel insoles give your feet extra comfort. If your job involves long periods of being on your feet, try insoles to ease the strain on your feet during your workday.

Remember, if the discomfort in the heels increases, it is advisable to see an orthopedic surgeon.

Think about the distance you walk in a year. Each kilometer traveled responds to our feet with 90,000-136,000 kilograms of stress. ⁹ By minimizing this pressure, you can prevent the risk of heel pain.

To do this, follow a healthy and balanced diet, maintain an active lifestyle and maintain a healthy weight. To prevent leg pain, it is necessary to reduce the daily load on the feet. For example, if you are a student, you should not carry all your textbooks with you every day, you can negotiate with fellow students and share this heavy burden.

When running, the pressure of our body weight on our legs increases up to seven times! ¹⁰ It is important to choose the right footwear, both casual and athletic. The right shoe should provide adequate support and cushioning.

Whether you love yoga, go to the gym, or prefer morning jogging in the park, there is the right pair of athletic shoes for every workout. Whichever you choose, the Sports Insoles add extra comfort and cushioning to your new athletic shoe.

Pay attention to which surface you are training on: remember that our feet are more stressed on hard surfaces (such as concrete) than on grass or the floor. ¹¹

Pay attention to pain in your feet and heels.

A little patience and some lifestyle changes will help most people cope with heel pain and achieve full recovery without medical intervention. Be sure to see your doctor if your symptoms get worse.

Remember to monitor the sensations in your feet so that you can take preventive measures before you run into a problem. If you are planning to run a marathon soon, or you just need to get from point A to point B, in any case, do not forget to take care of your feet. They will be grateful to you, and you will feel lightness for many, many years!

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¹ http://www.nhs.uk/conditions/heel-pain/Pages/Introduction.aspx

² http: // www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview

³ http://emedicine.medscape.com/article/86143-treatment#d1

⁴ http://www.foot-pain-explored.com/heel-pain-causes.html

⁵ http://www.nhs.uk/conditions/heel-pain/Pages/Introduction.aspx

⁶ https://www.verywell.com/how-to-walk-walking-posture-3432476

⁷ http://emedicine.medscape.com/article/86143-overview#a7

⁸ http: // www.nhs.uk/Conditions/heel-pain/Pages/Treatment.aspx

⁹ Scott, A.S. and Fong, E. (2015) Body Structures & Functions, Chapter 6, pp98

¹⁰ http://www.scpod.org/contact-us/press/press-releases/fit-feet/

¹¹ http://www.muscleandfitness.com/workouts/workout-tips/get-leg-best-surfaces-run?page=3&cc=GB

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