A variety of factors cause foot pain, including sports injury, ill-fitting shoes, overexercising and weight-bearing activities that place too much stress on the foot. Each individual requires a unique rehabilitation program based on the source and severity of the injury. However, there are some basic foot pain rehab techniques that can help you heal and get back on your feet in a short time.
RICE
This acronym stands for rest, ice, compression and elevation. This is ideal for people who have just developed foot pain from injury. Rest helps you overcome pain by decreasing stress on the foot. Place an ice pack your foot for 10 to 15 minutes, then wrap it with a compression bandage and elevate the foot for another 10 to 15 minutes. This should be done three times a day.
NSAID Pain Relief
Non-steroidal anti-inflammatory drugs, or NSAIDs, can aid an injured foot by reducing swelling and inflammation. NSAIDs are over-the-counter medications that should only be used for a two to three weeks. If you pain continues, consult with a doctor. Some of the most common NSAID pain relievers include aspirin, ibuprofen and naproxen.
Pressure Stretches
The first stage of rehab for an injured foot requires the ability to handle pressure on the ball of your foot. If you can apply pressure to your foot without discomfort, you're ready to do a stretching exercise, note physical therapists Tammy White and Phyllis Clapis of Summit Medical Group. For this stretch, sit on the floor, extend your feet and wrap a towel around your toes. Hold the towel with both hands and slowly pull the towel toward your body. There should be tension on the backside of your foot as you hold the stretch for up to 30 seconds. Release, then rest for 30 seconds and repeat stretch three times.
Chair Balance Exercise
If you are able to place your body weight on your foot without discomfort, a chair balance exercise may help strengthen your foot. Hold a chair for support and face the chair's back with feet shoulder-width apart. Slowly lift the unaffected foot, putting your weight on the injured foot. Hold the chair to help stabilize your balance. Hold position for 30 seconds then rest for 30 seconds. Do this exercise three times.
