Have a Question About Foot Pain or Treatment? Find the Answer Here
We get asked a lot of questions about foot and ankle pain. In fact, we’ve compiled a list of frequently-asked questions (and their answers) to give our patients fast access to common podiatry issues. Use the search bar on this page or browse through our list of frequent questions for solutions to your problem.
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How can I treat heel pain?
When you first feel heel pain, there are luckily some immediate things you can do to relieve your discomfort. The first treatment for heel pain is rest. Stop what you’re doing, whether that’s walking, running, hiking, or playing tennis, and start icing the affected area.
Before you start cross-training (to take pressure off the area, of course), try some arch stretches. Grab over the fronts of your toes and pull toward you until you feel a stretch in the bottom of your foot. It’s important to keep your calf muscles limber, too. You can try the runner’s stretch—leaning toward a wall with front knee bent and back leg straight—if you want a good stretch in the calves and hamstrings.
We can’t stress this enough: wear good shoes! A pair that’s rigid everywhere but the toes, provides ample cushioning in the soles, and offers good arch support will get you through the discomfort. You may also benefit from heel pads and custom orthotics from Sierra Foot & Ankle.
If the pain last for more than two weeks, call Victoria L. Melhuish, DPM, in Carson City, NV, at (775) 783-8037. You may need physical therapy or other advanced treatment.
What are some low-impact exercises for feet?
Low-impact exercises for feet don’t have to mean low calorie burning. You can get just as good of a workout—and sometimes even better—doing exercises that don’t aggravate foot problems.
The term low-impact is so vague. Let’s get down to the specifics. Along with the traditional exercises of walking, cycling, and swimming, there are other activities like rowing, climbing stairs, in-line skating, and Zumba that constitute exercises that are easier on your body.
High intensity can also be low impact. Sit on a chair or, even better, a box. Lean back, bend knees 90 degrees, keep your pointed toes on the floor, and put your hands up with palms facing in front of you—like you’re giving someone a high five! Lift your knees up and tap your thighs as you draw your legs in. Repeat as fast as you can for 45 seconds. Do three more times.
If you’re injured and would like to learn more exercises with lower impact, please call Dr. Victoria Melhuish at Sierra Foot & Ankle in Carson City, NV, at (775) 783-8037. We also have an office in Gardnerville, which can be reached at the same number.
How do I prevent heel pain?
Preventing heel pain isn’t difficult, but it does involve time and investment in your lower limbs. Different underlying issues can lead to uncomfortable heels, but adjusting your shoes and performing some stretches and exercises can help prevent the problem. Make sure you wear supportive footwear with cushioned soles and replace worn pairs. You may need orthotics to correct or control any biomechanical weaknesses. Try stretching your feet every day to work the tissues attached to your heel. Wall stretches, calf raises, plantar stretches, and toe exercises alternately relax and work those tissues that affect your hindfoot.
Don’t wait until your feet are deeply uncomfortable to take care of them. Preventing heel pain before it starts is easier on your body than dealing with injuries. If you’d like help avoiding a foot problem, or are already struggling with discomfort, contact Sierra Foot & Ankle for an appointment or more information. You can reach us by calling (775) 783-8037 or using the online contact page.
What stretches relieve heel pain?
Your body can work to heal itself, and there are many stretches that can aide in that process. Before turning to prescription medications or surgery, it’s a good idea to try noninvasive measures. This is especially true for your feet and heels. Stretches relieve heel pain, and can be fun too. Channel your inner ballerina, and try walking on tip-toe around the house. This simple and seemingly silly exercise extends the foot and can help alleviate suffering. Next, lose your marbles! Allow marbles, pebbles or other small rounded objects to scatter within reach of a comfortable chair. With some music or a movie on in the background, practice picking the marbles or pebbles up with your toes and depositing them into a cup or bowl. This provides a healthy, mild stretch to the ligaments in your toes and feet, working to treat and prevent injury.
Relieve plantar plain with a simple floor exercise. Sit with your legs extended in front of you. Draw your right leg toward you until your right knee is bent. Then, gently pull on the ball of your right foot. Hold this position, allowing your muscles to extend up to twenty seconds. Repeat this exercise three times before alternating to your left leg.
If you want to explore more stretches to help your heel pain, call Dr. Victoria Melhuish at (775) 783-8037. Learn more at Sierra Foot and Ankle in Carson City and Gardnerville, NV. Get your heels happy and healthy today.
Why do I have pain in my heels?
Pain in heels can be caused by many different things, but the most common culprit is plantar fasciitis. This is an inflammation and swelling in the tendon that stretches from the heel bone to the toes, called the plantar fascia. You can develop pain in your heels because of biomechanical issues, bad shoes, or a preexisting condition. Those problems strain the foot and put pressure on that tendon. The discomfort usually gets worse the longer you continue to use the affected foot. Quick intervention can treat the source of the problem to eliminate the pain and relieve the pressure, relaxing the plantar fascia.
If you’re experiencing heel pain, don’t just hope it’ll get better on its own. Contact Sierra Foot & Ankle for an appointment to evaluate and take care of your feet or for more information. Visit the website contact page or call (775) 783-8037 to reach our office in Carson City or Gardnerville, NV.
What are at-home remedies for reducing foot pain?
Home remedies are great for soothing sore, achy, painful feet—and do we have plenty of tips! Our remedies for reducing foot pain can get you back to normal in no time.
Freeze a water bottle and roll your arch over the homemade ice pack for 20 minutes to experience some relief. You can also use a cold compress under your feet to get the same feeling. Rolling your foot over a tennis ball, golf ball, rolling pin, or store-bought massage tool can give you a relaxing massage as well.
Stretches, like picking up pencils with your feet and spreading your toes, may take the ache out of your step.
Plunge your feet into a warm foot bath. If you’re feeling especially kind, treat your feet to a few drops of peppermint, rosemary, or eucalyptus essential oil.
Once you’re done rolling, icing, and soaking, kick up your heels and grab your favorite book! Elevation reduces swelling in your feet.
If your foot pain is more serious and chronic, schedule an appointment with Victoria L. Melhuish, DPM, at Sierra Foot & Ankle in either Carson City or Gardnerville, NV. Our offices can also be found on Facebook, Twitter, and Pinterest!