Why do feet hurt after sitting for long periods. What causes plantar fasciitis and how can it be treated. How to prevent foot stiffness and discomfort in the morning. When should you seek medical attention for foot pain.

Understanding Plantar Fasciitis: The Common Culprit Behind Foot Pain

Plantar fasciitis is a prevalent condition that affects many individuals, particularly those who lead active lifestyles or spend long periods on their feet. This painful condition occurs when the plantar fascia, a thick ligament that runs along the bottom of the foot from the heel to the ball, becomes irritated and inflamed.

Athletes, especially runners, are particularly susceptible to developing plantar fasciitis. However, it can affect anyone, regardless of their activity level. Several factors contribute to the development of this condition:

• Overuse or repetitive stress on the feet
• Wearing improper footwear
• Having flat feet or high arches
• Rapid weight gain or obesity
• Tight calf muscles

Does plantar fasciitis cause pain immediately upon standing? Typically, individuals with plantar fasciitis experience the most severe pain and stiffness in the morning or after prolonged periods of sitting. The discomfort usually eases after a few minutes of movement as the plantar fascia warms up and stretches.

Recognizing the Symptoms of Plantar Fasciitis

Identifying the symptoms of plantar fasciitis is crucial for early intervention and effective treatment. The most common signs include:

• Sharp, stabbing pain in the heel or arch of the foot
• Increased pain after long periods of inactivity
• Discomfort that worsens with prolonged standing or walking
• Difficulty flexing the foot or pointing the toes
• A sensation of tightness or stiffness in the sole of the foot

Can plantar fasciitis pain extend beyond the foot? In some cases, individuals may experience pain radiating up the leg, particularly if the condition has led to compensatory changes in gait or posture.

Effective Treatment Options for Plantar Fasciitis

Fortunately, there are numerous treatment options available for those suffering from plantar fasciitis. The most appropriate approach depends on the severity of the condition and individual factors. Some common treatments include:

1. Rest and ice therapy to reduce inflammation
2. Stretching exercises targeting the plantar fascia and calf muscles
3. Orthotic inserts or custom-made shoe insoles
4. Physical therapy to improve flexibility and strength
5. Night splints to maintain a stretched position during sleep
6. Non-steroidal anti-inflammatory drugs (NSAIDs) for pain relief
7. Corticosteroid injections for severe cases

Is surgery necessary for plantar fasciitis? Surgery is typically considered a last resort for plantar fasciitis and is only recommended when conservative treatments have failed to provide relief after several months.

Preventing Plantar Fasciitis: Proactive Measures for Foot Health

Taking proactive steps to maintain foot health can significantly reduce the risk of developing plantar fasciitis. Here are some effective prevention strategies:

• Wear supportive shoes with good arch support and cushioning
• Replace athletic shoes regularly, ideally every 400-500 miles
• Maintain a healthy weight to reduce stress on the feet
• Stretch the feet and calves regularly, especially before exercise
• Gradually increase the intensity and duration of physical activities
• Use proper technique during sports and exercise
• Avoid walking barefoot on hard surfaces for extended periods

How often should you replace your running shoes? As a general rule, runners should replace their shoes every 400-500 miles to ensure optimal support and cushioning.

Other Conditions Causing Foot Pain and Stiffness

While plantar fasciitis is a common cause of foot pain and stiffness, several other conditions can present similar symptoms. It’s important to be aware of these alternative diagnoses:

Plantar Fascia Rupture

A plantar fascia rupture is a severe and painful condition that can occur during high-impact exercises or in individuals with chronic plantar fasciitis. This injury requires immediate medical attention and may necessitate partial or complete immobilization of the foot during the healing process.

Plantar Warts (Verruca Plantaris)

Plantar warts are caused by a virus that infects the superficial layers of skin on the bottom of the foot. These warts can cause significant discomfort and may require various treatments, including topical medications, cryotherapy, or surgical removal.

Rheumatoid Arthritis (RA)

Rheumatoid arthritis is an autoimmune condition that can affect multiple joints in the body, including those in the feet. Individuals with RA may experience foot pain and stiffness, along with inflammation and swelling in other joints.

Achilles Tendinitis

Inflammation of the Achilles tendon, which connects the calf muscle to the heel bone, can cause pain and stiffness in the heel area. This condition is often worse in the morning due to limited circulation during rest.

When to Seek Medical Attention for Foot Pain

While mild foot discomfort can often be managed at home, certain situations warrant professional medical evaluation. Consider seeking medical attention if:

• The pain is severe or persists for more than a few weeks
• You experience sudden, intense pain or swelling
• There are signs of infection, such as redness, warmth, or fever
• You have diabetes or other conditions that affect circulation
• The pain significantly impacts your daily activities

Should you see a specialist for chronic foot pain? If your primary care physician is unable to provide adequate relief, they may refer you to a podiatrist, orthopedic surgeon, or sports medicine specialist for further evaluation and treatment.

Holistic Approaches to Foot Health and Pain Management

In addition to traditional medical treatments, many individuals find relief from foot pain through holistic approaches. These complementary therapies can be used alongside conventional treatments to promote overall foot health and well-being:

• Massage therapy to improve circulation and reduce muscle tension
• Acupuncture for pain relief and improved energy flow
• Yoga or tai chi to enhance flexibility and balance
• Mindfulness meditation to manage chronic pain
• Dietary changes to reduce inflammation throughout the body

Can dietary changes help alleviate foot pain? Some individuals report reduced foot pain and inflammation by adopting an anti-inflammatory diet rich in omega-3 fatty acids, fruits, vegetables, and whole grains while limiting processed foods and refined sugars.

The Impact of Footwear on Foot Health and Pain

The shoes we wear play a crucial role in foot health and can significantly impact the development and progression of conditions like plantar fasciitis. When selecting footwear, consider the following factors:

• Proper fit: Shoes should provide ample room for toes and not constrict the foot
• Arch support: Adequate arch support helps distribute weight evenly across the foot
• Cushioning: Sufficient cushioning absorbs shock and reduces stress on the feet
• Heel support: A firm heel counter helps stabilize the foot and ankle
• Flexibility: Shoes should bend at the ball of the foot, not the arch

How do high heels affect foot health? While fashionable, high heels can contribute to various foot problems by altering the natural alignment of the foot and increasing pressure on the forefoot. Limiting the frequency and duration of high heel wear can help prevent foot pain and related issues.

By understanding the causes of foot pain and stiffness, implementing preventive measures, and seeking appropriate treatment when necessary, individuals can maintain optimal foot health and enjoy pain-free mobility. Remember that early intervention is key to preventing chronic foot problems and ensuring long-term comfort and function.

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.

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

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Working from home may hurt your feet

Foot Care

by




Andrew Bruyn, DPM, AACFAS

Feb
26,
2021

Working from home has become the standard for millions of Americans due to COVID-19, and it’s a trend that many believe will continue past this pandemic. People who previously spent hours on their feet or frequently moving around throughout the day suddenly find themselves sitting stationary at a computer or desk for hours on end. The effects of prolonged sitting are a well-known health hazard and can directly affect the foot and ankle in particular.

As a podiatrist, I’ve seen an increase in conditions related to these changes — so, what are we to do? Below are a few common foot problems associated with work from home life and more importantly, pointers on prevention to help you move better.

Heel pain

The most common complaint I see is pain in the bottom of the heel known as plantar fasciitis. In a nutshell, this refers to inflammation of the ligament that spans the bottom of your foot — it attaches your forefoot to the heel bone (calcaneus). The other side of your heel bone is attached to your Achilles tendon and the calf muscles. Tight calf muscles cause a continuous pull on the Achilles which uses the calcaneus as a lever to pull on the plantar fascia.

So, if your calf muscles are always tight, then your plantar fascia is constantly under strain and will develop inflammation. Sitting with your knees bent and toes pointed down is the shortest possible configuration for the calf muscles. Days of sitting like this causes the muscles to shorten which tightens the Achilles tendon and plantar fascia. Patients often complain of a sharp pain in the bottom of the heel when they get up after sitting. Though the pain improves as they get up and move around, it returns when they sit back down.

The key to prevention is regular stretching of the calves to restore muscle length. A quick online search for plantar fascia stretches will give you a range of options. Proper chair height, routine walks around the house and use of a standing desk can also help.

Related: 9 self-massage exercises to relieve work-from-home stiffness

Achilles tendon pain

For very similar reasons, people can develop pain and inflammation in the Achilles tendon. This is usually seen in people who walk or run for exercise but not exclusively. It’s caused by the sudden transition from sedentary hours to cyclical stress in the setting of tight muscles. Once the tendon develops micro tears or degeneration, it is slow to recover due to the poor blood supply of the Achilles.

The body responds to stress by strengthening bones and tendons. Spending more hours sitting can cause your muscles, tendons and bones to lose some structural integrity.

Many people use running as a way to combat anxiety and relieve stress. If you are one of those people, remember to listen to your body and not your mind. You may be able to run through a painful tendon for a few days but eventually, it will catch up. Proper warm-ups of the calves, hamstrings and lower back, slow increases in distance and rest when needed are the best ways to prevent issues with the Achilles.

Swelling

Humans are built to walk, run and stand. The unnatural act of sitting not only weakens our bodies but also restricts circulation and slows our metabolism. Your heart and gravity help get fresh blood down to your feet. It’s the job of veins, muscles and lymphatics to get that blood back up to your heart and lungs. When we sit down, the muscles don’t fire as strongly and pump blood through the veins.

In addition, extra belly fat can compress the veins in the groin and increase venous pressure in the legs. The lymph system picks up the extra fluid in our body tissues and has a similar mechanism of flow. When these systems become stagnant, you get swelling of the legs and feet that can stretch the skin, cause local inflammation from dying red blood cells and eventually lead to enlarged veins that can become painful.

Related: How to stay active while working from home

A common side effect of this swelling is nerve entrapment. There are few places in the leg, ankle and foot where nerves travel through tight spaces. Engorged veins and swollen tissues can pinch these nerves and cause shooting pains into the leg, arch or toes. Similar to carpel tunnel syndrome of the wrist, tarsal tunnel syndrome occurs when the tibial nerve gets constricted in the ankle. Prevention once again includes routine walks around the house, compression stockings up to the knee and regular exercise.

If your foot or ankle pain does not improve with these simple tips or begins to worsen, make an appointment to see a specialist. Postponing care can lead to longer recovery, so it’s important to listen to your body and seek expert help when needed. Find a doctor near you today.

Manifestation of pain in the leg during prolonged sitting

No wonder they say that life is in motion. Surprisingly, it is a fact that when sitting, the load on the spine is much greater than when standing for a long time. In a sitting position with a slight forward inclination, the endings of the vertebrae shift, thereby causing pinching of the fibrocartilaginous formations of the spine. Cartilage is naturally very elastic and resists excessive compression, however, the compression force in the sitting position increases 10 times. This type of posture is considered the most harmful to the human back.

1. Osteochondrosis. The pain in the disease has a aching character, aggravated by physical exertion. Often painful sensations arise when sitting, giving a leg in

   , with a sharp rise. A specialist in the field of neurology is competent to diagnose this kind of ailment. According to the results of tomography and radiography, the diagnosis is confirmed or not. As a treatment, most often, massage procedures, anti-inflammatory drugs, and physiotherapy are prescribed.

2. Intervertebral hernia. Severe bouts of pain in the buttocks are a consequence of an intervertebral hernia. Symptoms initially begin in the lower back, gradually spreading to the legs. Hernias are a specialty of orthopedists and neurologists. Depending on the severity of the disease, conservative treatment, surgical intervention is prescribed.
3. Strong cramps localized in the lumbar region, radiating to the leg, arm – signal a deformity of the spine. In the absence of proper treatment, aches and continuous pains cover the entire region of the sacrum, aggravated by sitting.
4. Sciatica is a protective and adaptive reaction of the body in response to damage to the gluteal nerve. The accumulation of nerve fibers from the spine descends towards the lower extremities, therefore, the sitting position is accompanied by compression of the upper sections of the gluteal nerve. This process is characterized by acute pain in the legs when sitting.
5. Coccygeal pain consists of acute symptoms felt in the lower spinal region, the region of the coccyx. Pain is significantly intensified in a sitting position, and often cover the lower part of the abdominal cavity, thighs, perineum.
6. Acute back pain occurs in 90% of human society. Of these, 15% of middle-aged people complain of cyclic pain in the spinal region with a duration of no more than 3 days. Experts have recorded that when sitting comfortably, as well as when changing body position from horizontal to vertical, pain becomes 4 times more acute.

The insidiousness of pain lies in the fact that people gradually get used to the discomfort, ignoring the symptoms, the problems they talk about. Unfortunately, without adequate treatment, the causes that caused the deviation will go into a progressive stage.

Back Health Center “Kiparis” recommends back treatment according to the author’s method “Self-defense of the organism” on a special device of complex action. We guarantee our patients a long-term result without pain and surgical instruments, thanks to which you will understand that there is no need to endure pain.

Heaviness in the legs

The feeling of heaviness in the legs is a fairly common reason for a patient to see a doctor. More than a third of the world’s population complain of “buzzing”, “aching” legs, “a feeling of fullness in the legs”, “constant fatigue” in the lower extremities.

The mechanism of occurrence of this disease is reduced to congestion in the vessels of the lower extremities, which should be noted more often develop in the evening after a hard day.

Causes of occurrence

• Long-term static loads, especially for people working in offices, chained to computers and, conversely, whose profession is related to working on their feet – hairdressers, salesmen, teachers, etc.;
• Sedentary lifestyle;
• Overweight. Fatigue occurs both directly due to excess weight, and due to an increase in blood volume. Also, an excess amount of adipose tissue prevents adequate muscle contraction;
• Changes in hormonal levels, especially in women in the second phase of the menstrual cycle;
• Pregnancy may also cause tension in the legs due to the growth of the baby in the womb;
• The summer period of time, so the heat provokes a decrease in the general motor activity of a person, as a result, the muscles in the legs do not work much, which provokes blood stasis.

However, heaviness in the legs can most often become the “first sign” indicating the development of a serious disease:

Varicose disease of the lower extremities.

In the early stages of varicose veins, a person may turn their attention to leg fatigue, which increases in the late afternoon. A good example of this manifestation is when, after work, you want to “throw” your legs as high as possible. However, varicose veins, as such, are not always visible. It is worth paying attention to this problem as early as possible, since during this period it is most favorable to carry out therapeutic measures that significantly slow down the course of the disease. But already with progression, the following complaints may appear:

• Spasms at night. closer to morning;
• Stiffness of the legs in the evening. this is especially noticeable on weekdays;
• Presence of varicose veins in the legs;
• Swelling of the lower legs above the foot (this is especially noticed by women in winter, when the zipper of boots is difficult to fasten in the evening).

However, varicose disease is a rather slowly progressive disease, even with a sufficiently large number of affected (dilated) veins, there may not be any complaints as such. But with the seeming harmlessness of the disease, one should not forget about such a dangerous complication as thrombophlebitis, which is manifested by the appearance of blood clots in the veins, the separation of which and further movement along the venous towards the heart can lead to very serious consequences.

Heaviness in the legs in diseases

1. Foot deformity (Flat feet) – foot disease characterized by changes in the architecture of the arch of the foot. There are longitudinal and transverse flat feet, depending on the lowered arch. Often there is a combined longitudinal and transverse flat feet. In the initial forms of flat feet (I degree), patients are concerned about pain in the legs, increased fatigue of the lower extremities, pain when pressing on the foot or the middle of the sole, and the gait loses plasticity. With an increase in the severity of the disease, there are constant and more intense pains in the feet and muscles of the legs, swelling of the feet and ankles by the end of the day, the gait changes significantly, individual tailoring of shoes is required, since it is not possible to wear mass-produced shoes. On examination, the foot is flattened, the skin of the sole is callused, and “halus valgus” is formed – a deformity in the area of ​​the big toe.
2. Heart disease . A number of heart diseases that can lead to a decrease in the efficiency of contraction of the heart muscle can also be accompanied by edema. However, complaints from the heart come to the fore: pain in the region of the heart, palpitations (tachycardia) or vice versa, slowing down of the contraction of the heart (bradycardia), interruptions in the work of the heart, shortness of breath. On examination, attention is drawn to the pallor of the skin, swelling of the cervical veins, blue extremities (acrocyanosis). Edema in the presence of heart pathology is symmetrical, mainly on the legs and ankles. When examining patients, clinical and laboratory signs of heart pathology are revealed.
3. In diseases of the kidneys , the heaviness of the legs appears at the initial stages of the development of edema.