Feet do a tremendous service each day. Unlike most other living creatures, humans stand upright, using only the two lower limbs to move about, which places vastly more compression on the back and the feet. Fortunately feet are well designed to withstand high levels of weight bearing. Nevertheless, problems may develop. Some common foot ailments include inflammation of ligaments and tendons, bunions, calluses and corns. A variety of physical therapy techniques serve to alleviate or correct these and many other foot conditions. Some are done by a trained professional and some can be done at home as part of a daily self-care program.
Orthotics
Wearing shoes is protective but it also alters the normal mechanics of the feet, and even the best orthopedically designed shoes are restrictive in this way. According to the American College of Foot and Ankle Surgeons, poorly fitting shoes cause as much as 90 percent of all foot problems. Over-the-counter or custom-fitted orthotics, worn inside shoes, make corrections to evenly distribute the forces of walking and running, resulting in less foot fatigue and pain in the feet, knees, hips and low back. Custom-fitted orthotics, in particular, can make a big difference, says Dr. Stephen Frania, a Cleveland foot and ankle surgeon. These are built according to the unique structure of each individual's feet, and even accommodate the sometimes significant differences between the left and right foot.
Massage
Massage, whether practiced as a self-help technique or by a professional, helps restore mobility and blood flow and prevents the buildup of stress and tension that can lead to inflammatory tendinitis, according to 2009 research published in the journal "Sports Medicine, Arthroscopy, Rehabilitation, Therapy and Technology." Self-massage can even be done at your desk with a foot roller. Foot massage may also improve the health of vital organs through corresponding reflexes that are believed, in a system known as foot reflexology, to be located on the feet, say researchers at the Department of Nursing in Pusan, South Korea.
Stretches
Plantar fasciitis, a condition caused by chronic stress to the ligament that spans the longitudinal arch of the foot, is one of the most common foot pain conditions. Stretching the foot and calf muscles can be helpful at reducing the tension that may lead to tearing or damaging this structure. The Achilles tendon, which connects the calf muscle to the heel, is another chronic source of foot dysfunction. Daily stretching will keep it flexible and free of accumulated stress and strain. The University Foot and Ankle Institute recommends stretching the entire lower half of the body, noting that stretches for the thigh, hip and low-back muscles can translate to less foot-related problems.
References
- Foot Pain and Disability in Older Women: http://www.ncbi.nlm.nih.gov/pubmed/9778172
- American Podiatric Medical Associaion: Foot and Ankle Injuries
- The Prevalence of Foot Problems in Older Women: A Cause for Concern: http://jpubhealth.oxfordjournals.org/cgi/reprint/24/2/77
- Pain-Free Walking: Foot Pain information and Treatment solutions: http://painfreewalking.co.uk/
