Four Things You Can Do to Ease Your Foot Pain
Foot ailments are among the most common health problems in the United States, according to the American Podiatric Medical Association (APMA). And when you consider that an average day of walking brings a force equal to several hundred tons to bear on your feet, APMA says, this is quite understandable.
Every day your feet support several hundred tons of force, according to the APMA. |
Your feet are actually very complex. They contain one-quarter of all the bones in your body (that amounts to 26 bones!) along with 33 joints and more than 100 tendons, muscles and ligaments.
And according to the APMA, "Studies show that most Americans experience foot problems of a greater or lesser degree of seriousness at some time in their lives."
What Causes Foot Pain?
Certain systemic diseases -- diabetes, circulatory disorders, anemia, kidney problems and gout, for instance -- can cause pain in your feet. However, most foot pain occurs because you are not taking proper care of your feet.
"Although some can be traced to heredity, many [foot ailments] stem from the cumulative impact of a lifetime of abuse and neglect," the APMA states.
Among the most common sources of foot pain are:
A foot massage is an ideal way to soothe your sore feet. |
Blisters
Bunions: Misaligned big toe joints, which can be aggravated by shoes that are too narrow
Corns and calluses: Layers of compacted, dead skin cells caused by repeated friction and pressure from skin rubbing against bony areas or against an irregularity in a shoe
Hammertoe: A toe that is bent in a claw-like position, which can be aggravated by ill-fitting shoes or socks that cramp the toes
Heal pain: This results from too much stress on the heel bone, ligaments, or nerves in the area. It can be caused by jumping on hard surfaces, poorly made shoes or being overweight.
Heel spurs: Growths of bone under the heel bone
Neuromas: Enlarged growths of nerves, commonly between the third and fourth toes. Pressure from ill-fitting shoes can cause this.
Of course, there is also the feeling of overall sore feet, which results from standing, walking, or being on your feet for long periods of time.
Preventing Sore Feet
You can help to keep your feet healthy and pain-free by:
Washing your feet regularly, particularly between your toes, and drying them thoroughly.
Trimming your toenails straight across and not too short (to avoid ingrown toenails).
Making sure your shoes fit properly. It's best to go shoe-shopping at the end of the day, as feet will be at their largest. For women, the American Academy of Orthopaedic Surgeons says that heels should never be higher than 2-1/4" high.
Replace worn out shoes.
Wear the right shoes for your activity (such as running shoes for running).
Alternating your shoes so that you don't wear the same pair day-in and day-out.
Easing Your Foot Pain
For those of you who routinely spend long hours on your feet, there are many options to ease your pain. Here are some of the most effective:
Ideally, have someone else do this for you -- professional masseuse, your significant other, or a really good friend. If you have no one to massage your feet for you, no problem. Simply put a tennis ball or soup can on the floor and roll your feet slowly over it.
2. Put Them Up
Lying down with your feet elevated on a few big pillows can help to reduce swelling and foot pain.
3. Soak Them
Fill a basin with warm water, add a foot soak or just some sea salt, and soak your feet for 15 or 20 minutes. For even more relaxation, you can add eight to 10 drops of essential oils, such as lavender, peppermint, rosemary and lemon, to the water. You can also put some smooth stones or marbles in the bottom to run your feet over as a massage.
4. Stretch
Giving your feet a good stretch helps to promote circulation and relieves tension and stress. For an excellent routine that presents 15 stretches that stretch all the key muscles groups throughout your entire body in just 15-20 minutes.
Finally, if the pain in your feet is persistent or severe, don't ignore it. In this case, a visit to a podiatric physician may be in order.
The Major Health Benefits of Going Barefoot (Really!)
"Set your feet free and your mind will follow." So goes the logo on the Society for Barefoot Living homepage. Why, you may be wondering, is there a society devoted just to people who love to live barefoot? If you ask the barefooters of the world, chances are the first thing they'll say is that it just feels great.
"We enjoy walking barefoot as nature intended, taking delight in feeling the many textures the world has to offer -- " says the Society.
 Kids who go barefoot more often actually develop stronger, healthier feet. |
Not convinced that you're ready to throw your shoes away just yet? Well, going barefoot doesn't just feel good--it's really proven to be good for you! Here are some reasons why: Say Goodbye to Troubled Feet
The introduction of the now out-of-print book "Take Off Your Shoes and Walk" by Simon J. Wikler D.S.C., states that, " -- Practically all shoes worn daily by men and women in our Western civilization have little relation to the shape of the human foot -- Most adults' foot trouble would either not exist or would be much less bothersome if properly-shaped shoes had been worn during childhood or, better yet, if those people had gone barefoot -- "
The book details a bit about the history of foot trouble, only to reveal that:
- There is no record of foot troubles in Biblical times comparable to modern foot ills.
- The seeds of foot trouble were first sown in the Renaissance.
- The introduction of the elevated heel and the pointed toe marked the beginning of modern foot disabilities.
The book also describes a study performed from 1957-1960 that examined whether a mother's objections to letting her child walk barefoot influenced the health of the child's feet. It was found that children who were allowed to go barefoot often had:
- Less deformed toes
- Greater flexor strength
- More ability to spread the toes
- Denser muscles on the bottom of the feet
- Greater agility than those who had never gone barefoot
- A wider range of hip circumduction and more flexibility of the gluteal and hamstring muscles, which gave them more ability to touch their toes when their knees were held stiff
Keep Your Feet From Getting Lazy
"Shoes often protect the feet so much that certain foot muscles get lazy because they're not being used," said James DeMarco, running coach and sports store owner.
That's why more people than you'd think have taken to running in bare feet. Marathon runners from Kenya do it all the time, but in the United States you're most likely to see a barefoot runner on the beach. Still, there are those who venture to other areas like grassy fields and even hiking trails.
If you're thinking that running barefoot sounds strange, consider the findings of Michael Warburton, a physical therapist in Australia. In a 2001 research paper he wrote that running barefoot decreases the likelihood of ankle sprains and chronic injuries, such as plantar fasciitis. And, wearing shoes actually increases the risk of sprains because they make runners unaware of the foot's position.
It's not as far-fetched as it may sound -- Nike has just released the Nike Free, a "shoe that lets your foot run free on any surface." It's designed to mimic the effects of running barefoot. According to Nike, "Studies show that barefoot training leads to stronger feet, that stronger feet lead to a stronger body, and that natural movement enhances agility."
Fight Varicose Veins
Going barefoot can actually help prevent vein problems. Why? The motion you get from your unrestricted foot helps the leg muscles pump blood back to the heart. The motion may not be as effective if your foot is confined in a shoe.
 Going barefoot is usually saved for those special relaxing moments, but should it be? |
It's Just More Relaxing Going barefoot really puts you in a different sort of mindset, and is usually only reserved for those special, relaxing moments.
Think about when you tend to go barefoot -- at the beach, at home on the carpet, walking on cool grass in the summer, -- and you'll get an idea of what we mean. Exercises geared toward strengthening the body and relaxing the mind (yoga, tai chi, martial arts) are also typically practiced barefoot.
"Maybe the whole world secretly understands that free feet produce a different, more philosophical, relaxed, and unbusinesslike mindset. Without shoes, our ambitions would fade away, wolfish trade practices seem too much trouble, international frictions look foolish. Armies would curl up to take a nap. Nobody would get any serious work done," wrote Barbara Holland in Endangered Pleasures. Or maybe we should all take our shoes off next time we're at work, and see just how stress-free we become?  Bare feet: They're not just for the beach anymore! |
Get More Chi
According to some ancient philosophies, life-force energy called Chi (also called Qi or Prana) can be absorbed through the soles of the feet. Ground Chi is absorbed automatically and unconsciously when walking barefoot, which increases the amount of Chi absorbed by the body.
It's said that you can consciously learn to absorb more Chi from the ground as you walk to increase your vitality, your capacity to do more work and your ability to think more clearly. Now there's a reason for going barefoot more often if we ever heard one!
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