Foot Pain Explained

There are many reasons why people seek out my foot reflexology services, and the main one is managing and /or resolving foot pain and tension with walking, running, or another weight-bearing activity.

Foot pain happens because of:

An accumulation of tension in the muscles in the feet and ankles - Often an imbalance in the tension in one or both feet, ankles, and calves causing the non-painful side to compensate for the painful foot and / or muscle compensation patterns to travel up the legs to the hips and low back. Feet muscles can work too hard or not enough which can both cause persistent pain in the feet.

A health condition that causes persistent foot pain - I've helped people reduce pain from peripheral neuropathy (nerve pain in the soles of the feet), bunion pain, plantar fasciitis, Morton's neuroma, hammer toes, and post-surgical pain.

In addition to providing reflexology sessions to relax foot muscles, reduce joint compression, and restore healthy range of motion to the ankles and tiny foot joints, it's also important to examine the effects of footwear on feet.

Shoes are a frequent culprit of foot pain, and for years shoe companies have touted the benefits of their latest footwear - increased arch support, a zero-drop heel, barefoot (thin soles) "technology", etc. Identifying shoes that help rather than hinder the natural movement of the muscles and joints of the feet is an important aspect of reducing foot pain.

Here are five things to look for when buying a pair of shoes:

1). A flat sole (no elevation in the toe box or heel of the shoe) to ensure that your foot can move as nature intended.

2). A wide toe-box (the front of the shoe where your toes fit) which allows your tow joints to have enough room to allow the inner arch of your foot to act as a natural shock absorber with every step you take.

3). A flexible sole which allows the joints of your feet to move through their natural range-of-motion. Stiff soles stiffen and weaken the four layers of muscle tissue on the bottoms of your feet. Weak feet muscles can quickly become painful.

4). Laces or straps that hold the shoe on your foot. If you have to scrunch your toes to keep your shoes on (like with wearing flip-flops), foot tension accumulates more quickly.

How to get lasting foot pain relief:

1). Roll out the soles of your feet using a massage ball - There are a variety of low cost foot massage balls and foot rollers for sale online. I recommend buying a softer one and a medium- firm one for best results. You don't need to roll out each foot for more than 5 minutes, and spending more time rolling your feet may actually inflame the muscles. If you think you may have overdone it, rest your foot on a frozen bag of peas for a minute or two to relieve the discomfort.

2). Do ankle circles or "alphabets" - While lying down or sitting, rotate your ankles in circles or drawing each letter of the alphabet in the air with your foot. This exercise moves your foot through all the ranges of motion that relieve chronic stiffness in the ankle joints and also strengthens the muscles of the calves.

3). Strengthen the muscles of your inner arches - The inner arch and muscles of your foot need to be strong as well as flexible, and this is a great exercise to achieve this goal.

Place a washcloth or dish towel on the ground, and from a seated position, put your foot on top of the towel and scrunch it up using your toes. Then try to flatten and straighten out the towel again using your toes. It won't be perfect but that's fine, the action of extending your toes is what's most important. Your toes and feet may cramp up with this strengthening exercise, so keep a massage ball or foot roller handy to massage the soles of your feet as needed. Do one round of scrunching the towel and straightening it out again per day until this is easy and then add another round until that's easy, etc.

4). Stretch your calves - Foot tension often migrates from the calf muscles to the soles of the feet, so stretching your calves daily will also help to relax the four layers of muscle tissue on the bottoms of the feet. My favorite calf stretch is to place the ball of my foot on a step or sidewalk curb, and slowly drop the heel until I feel a stretch in my calf. Hold the stretch for about 15-30 seconds and then switch sides.

5). Work on balance - Standing on one leg strengthens the muscles of the feet. If your balance isn't very good, place your hands lightly on a counter top to help you until your balance improves. Stand on each leg for about 15-30 seconds. This exercise is especially important if you're prone to falling. If your feet feet achy afterwards, gently massage your feet using a massage ball or foot roller.

6). Schedule regular reflexology sessions - Whether your feet are painful, sensitive, or any of these exercises are too challenging to do, call me at (719) 654-4553 or email me at inspirationhealingarts@proton.me to book your session today!