Pain in the foot: How to walk on clouds again
Your feet are real high-performers: day after day, they carry your entire weight on an extremely small surface area, move you forward and keep you balanced - whether it's your morning walk to work or your evening jog. This makes it all the more stressful when foot pain rest ricts your freedom of movement.
We'll tell you what the causes behind the complaints can be and how you can effectively counteract pain in the foot.
Content
- The anatomy of your foot
- How foot pain develops
- Where does foot pain occur?
- Different foot pain indicates different complaints
- Treating pain in the foot yourself: step by step to greater well-being
- Checklist: Prevent foot pain effectively
- Our conclusion on pain in the foot
The anatomy of your foot
Before we take a closer look at the triggers and signs of foot pain, it's important to develop a basic understanding of the anatomy of your foot.As a complex network of bones, tendons, and receptors, the foot is divided into three areas:
The forefoot(antetarsus) with the five toes and their bones, themetatarsus, which with its five bones serves as the connection between thetarsus and the toe, and thetarsus at the rear end of the foot. The latter is made up of seven bones, including thecalcaneus and thetalus. In total, your foot consists of 26 bones, 33 joints and over 100 tendons, ligaments and muscles!
You owe your ability to walk upright to countless sensory receptors located in the sole of your foot and the ligaments that send your brain continuous information about your position. The Achilles tendon is also located between the calf muscle, the clod muscle and the heel bone: it is the strongest tendon in your body and buffers each of your kicks. It stores energy and gives you new momentum for the next step.
Pain in the foot can occur in all of these different areas - and as you'll see later, the exact location provides clues as to what's causing the discomfort.
How foot pain develops
Foot pain is difficult to block out because it massively disrupts your daily routine. Even "simple" actions such as walking, standing, climbing stairs or sports activities can become a strenuous, painful affair. Possible causes for the unpleasant pain are mainly injuries, wearing the wrong footwear, overloading, chronic diseases, joint wear or malpositions.
- Injuries
A wrong step while walking, an abrupt change of direction while running - and it's already happened: The foot twists. From sprained ligaments to ankle sprains and ankle fractures to fatigue fractures or Achilles tendon ruptures, injuries in everyday life or during sports are among the most common triggers for foot pain. - Wrong footwear
Wearing the wrong size shoes or high heels often results in acute or chronic pain in the foot. It can even lead to deformities and permanent damage to the foot. A healthy shoe should support your foot, provide enough space for your toes and let you roll naturally while walking. - Fatigue fracture
If you put too much stress on your foot, this can lead to a so-called fatigue fracture. The latter is not a bone fracture in the classic sense: Rather, it is a massive disturbance of the bone structure. The stress changes the arrangement of the bony ridges and the neighboring periosteum forms a water retention as a reaction, which can cause foot pain. - Malpositions
Malpositions of the foot can disturb its natural load distribution and cause foot pain and other complaints. In hallux valgus, for example, the big toe leans toward the other toes and the metatarsophalangeal joint protrudes conspicuously outward.
A bent foot is characterized by a lateral sinking of the arch of the foot inward, while the arch of a fallen foot is lowered or absent. As another deformity, splayfoot is accompanied by a widening of the forefoot, causing the metatarsals to drift apart and the arch of the foot to be reduced in height. - Chronic diseases
Pain in the foot can also occur as an accompanying symptom of chronic diseases such as rheumatism, gout or osteoarthritis. In rheumatoid arthritis, for example, foot pain is caused by a persistent inflammation of the joints that affects the inner skin of the ankle - while in the metabolic disease gout, uric acid crystals accumulate in the joints and trigger painful inflammation. - Wear and tear
With advancing age, foot pain can usually be attributed to primary osteoarthritis in the foot and associated inflammation due to bone outgrowths. This natural wear and tear of the joints, especially at the high stress points of the foot, affects about 50 percent of all women and one-third of men over age 60. For those over 70, this figure even rises to around 80 percent for both sexes.
Note: If your foot pain lasts longer than three days, if you can hardly bear weight, or if you have pain in your foot and it is swollen? Then you should definitely see a foot specialist.
Where does foot pain occur?
Not all pain in the foot is the same - and the exact location can often provide the first clues to the cause of your discomfort. Whether the front, middle or back of the foot is affected: By classifying your foot pain according to its position, you make it easier to explain the symptoms and lay the foundation for effective treatment.
Pain in the front foot
In the forefoot with the toes, hallux valgus and hallux rigidus are among the most common triggers of foot pain. Hallux valgus, as already mentioned, is a deformity in which the big toe deviates toward the other toes, creating a prominent bulge at the ball of the foot. Hallux rigidus, on the other hand, represents a form of arthritis in the metatarsophalangeal joint of the big toe and leads to restricted movement in combination with foot pain. In addition, hammer toe and claw toe can lead to discomfort in the front of the foot - because in these deformities, the toes do not lie flat on the ground, but in an angled state.
Pain in the middle foot
If your middle foot hurts, the cause may be flat foot or fallen arches, for example: While the arch of the foot is flattened in flat feet, the heel of a flat foot tilts inward and can result in pain.
In addition, overloading, incorrect footwear or altered foot mechanics can be responsible for the complaints.
Pain in the lower foot and heel
Various problems can occur in the lower part of the foot and especially in the heel. Inflammation of the Achilles tendon is very painful, especially under stress.
But heel spurs, a bony outgrowth on the underside of the heel bone caused by repeated tensile stress, can also cause intense discomfort. Typical of the heel spur is the so-called "first step pain", in which pain in the foot occurs primarily in the morning.
Plantar pain
Pain on the sole of the foot is often caused by inflammation of the plantar tendon or likewise a heel spur. In both conditions, the tendon on the heel bone can be affected, resulting in pain when walking and standing. These can be particularly annoying and lead to enormous restrictions in everyday life.
Pain on the inside of the foot
Incorrect movements and overloading that occur repeatedly and intensively can contribute to pain on the inside of your foot. Possible triggers include differences in leg length or various foot malpositions. Problems such as inflammation of the tibialis posterior tendon, a fatigue fracture or tarsal tunnel syndrome can also cause pain on the inside of the foot.
Pain on the outside of the foot
Pain in the outer foot can often be attributed to the tailor's bunion, a specific malposition of the little toe. This bunion develops when the little toe curves inward due to external pressure or genetic predisposition. The resulting prominent bulge on the outside of the foot is particularly prone to friction and painful pressure points. In addition, the persistent friction and pressure can lead to bursitis over the affected joint.
Different foot pain indicates different complaints
Your pain in the knee extends into your foot, a twinge pierces the sole of your foot, or the discomfort occurs at rest? Pain in the foot can manifest itself in different ways. That's why we've compiled some common manifestations of foot pain for you, as well as their possible interpretations.
Pain in the foot when stepping and rolling
Pain in the foot when rolling or walking usually indicates problems in the metatarsus or sole of the foot, such as a bent plantar fascia or splayfoot. In some situations, ankle injuries or instabilities may also play a role. With Morton's neuroma nerve disease, you usually feel a squeezing pain, as if you're constantly stepping on a small pea in your shoe.
Sharp pain in the foot
If stabbing foot pain occurs suddenly without prior injury, you can often interpret this as an alarm signal for overuse - for example, through sports.A particularly piercing stabbing pain in the back of the sole can also indicate a heel spur with an inflamed plantar tendon (plantar fasciitis) and force you to walk with an unintentional limp.
Pain in the foot when walking
Wear and tear on the bone structure of your foot is one of the most common triggers of pain in your foot that plagues you when you walk. The pulling or stabbing pain is especially noticeable when you start walking. In addition, already described causes such as deformities, hallux valgus, fatigue fractures or tarsal tunnel syndrome can be behind your complaints. For a more precise determination, the localization of the complaints is indispensable.
Pain in the foot when walking and jogging
Pain in the foot after jogging is usually due to overuse of muscles and tendons. The tibial nerve can also be irritated by muscles that swell due to jogging. If this is the case, you should refrain from jogging for the time being and consult a doctor. He or she can advise you on how to proceed.
Pain like electric shocks in the foot
Do you feel electric shock-like pain that travels from your midfoot to your toes? This could indicate a Morton's neuroma - a nerve irritation in the midfoot, primarily between the third and fourth toes near the metatarsal head. Often, too-tight shoes or intense running training are triggers for this condition. Here, too, it is called: Off to the doctor! And perhaps to the shoe store.
Foot pain at rest
People with rheumatism, rheumatoid arthritis or gout often complain of so-called resting foot pain . Damage to the nerves of the foot, for example due to tarsal tunnel syndrome, can lead to pain in combination with tingling and numbness in the foot. In addition, start-up pain after a break often occurs in connection with joint wear.
Treating pain in the foot yourself: step by step to greater well-being
You are now familiar with the most common foot complaints. But how exactly can you combat the pain yourself? There are many gentle ways to pamper your feet and get them back into shape. But please remember to always consult a podiatrist first if you are unsure! If you are dealing with minor complaints, the health of your feet can be promoted with targeted exercises, acupressure and so on.
Exercises against foot pain
Ready for some exercise? With the following three exercises, you can strengthen your feet and gently relieve discomfort.
For the first exercise, grab a tennis ball, place it on the floor and gently roll your whole foot back and forth. This stimulates blood circulation and restores elasticity to the foot.
In the second exercise, you focus on your toes. For toe flexion, cross one leg over the other, grab your toes with your whole hand and gently pull them into flexion. After two minutes of stretching, you move to the opposite movement in the form of the third exercise, the toe stretch: Here you press your toes in the opposite direction. Again, stay for two minutes before switching sides.
Additional tip: If you'd like to explore more exercises for specific ailments, we recommend our article "Exercises for Heel Spurs, Plantar Fasciitis and Foot Pain."
Acupressure and massage: pure wellness for your feet
Feet often do their job unnoticed - at least until they find their way back into your memory through unpleasant foot pain.
Regardless of whether you are constantly on your feet at work or suffer from painful areas on your feet due to other overloading: Acupressure and massage have proven to be effective methods of pampering troubled feet for many centuries.
The Shakti Acupressure Footmat you can stimulate your feet and promote the flow of energy in your body. This unique acupressure mat specifically activates the acupressure zones of your feet and gives them and your entire body deep relaxation and new energy.
Simply stand on the mat for 5 to 15 minutes and enjoy the invigorating effect. Depending on your preference and intensity, you can use the mat sitting or standing, with or without socks and vary the pressure on specific points by shifting your weight: The Kidney 1 (KI-1) acupressure point, for example, is located on the sole of the foot, in the middle of the front third of the foot. It is known to help relieve pain and discomfort in the feet. The Leber 3 (LV-3) point, which is located between your first and second toe, can also be stimulated to counteract foot pain, for example due to hallux valgus.
If you have pain in the arch of the foot, we recommend treating the Jiexi point (stomach 41) at the transition from the back of the foot to the foot.
More about acupressure
Good to know: Acupressure can be excellently combined with a foot reflexology massage.
This type of massage is based on the idea that each zone of the foot corresponds with specific organs and areas of the body. By applying pressure to these specific areas, not only can pain in the foot be relieved, but also general well-being can be enhanced. To do this, sit comfortably, preferably on a chair or on the bed. Place one foot on the opposite knee so that you can easily access all areas of your foot. If needed, use a massage oil or lotion to increase lubrication.
Begin by firmly but gently grasping your entire foot with both hands. Press gently and move your hands from your toes to your heel and back again. Take one toe between your thumb and index finger and apply gentle pressure. Gently pull the toe up and down and gently rotate it back and forth. Repeat this for each toe. Now use your thumb to massage the sole of the foot in small circular motions. Start at the ball of the foot and work your way up to the heel. It is especially beneficial if you find painful or tense areas and massage them gently, but with a little more pressure. To round out the massage, gently but firmly stroke from the ankle to the top of the foot to the toes, and then across the sole back to the heel. This will promote circulation and leave you feeling relaxed. Repeat the process on the other foot.
Checklist: Prevent foot pain effectively
- Proper footwear
Choose shoes that fit well and provide support and space for your foot. Avoid shoes that are too tight or have high heels for long periods of time. - Foot hygiene
Wash your feet regularly and dry them thoroughly, especially between the toes. This will help prevent athlete's foot and other infections. - Foot exercises and massages
Integrate regular exercises for the feet into your daily routine to strengthen the muscles. Use an acupressure mat, tennis ball or your hands to massage yourself. - Keeping an eye on your weight
A healthy body weight relieves pressure on your feet and reduces the risk of foot complaints. - Take regular breaks from exertion
If you have to stand or walk for long periods, take regular breaks and sit down. If possible, alternate between sitting, standing and walking. - Be careful during sports and training
Stretch before and after sports to avoid injuries. Always listen to your body and don't overdo it with exercise. - Foot Care
Use moisturizers on dry skin and watch for signs of cracking or infection. Trim your toenails regularly and straight to avoid ingrown nails. - Barefoot walking
Leave your shoes behind and walk barefoot. This natural experience not only strengthens your foot muscles, but also promotes healthy rolling of your foot. Although walking barefoot on hard surfaces is certainly challenging, if your feet are pain-free, it is an excellent way to increase their fitness. On soft ground, barefoot walking becomes a true wellness experience even for those with certain foot deformities.
Our conclusion on pain in the foot
As the unrecognized heroes of everyday life, feet are sensitive to improper footwear, excessive stress or misalignment. Foot pain and other complaints can be the result - and limit your freedom of movement quite a bit.By accurately observing the pain in the foot, you can classify it accordingly, see a specialist if necessary or give your feet the attention they deserve with self-treatment techniques such as acupressure.
We wish you an all-time feathery walk on happy feet!
