The year is almost over, so now's the time to resolve your foot pain. Want to step into 2025 without the discomfort of lingering injuries, chronic conditions, or misaligned feet? Here's how your Powder Springs podiatrist can make that happen.
Understanding the Cause of Your Foot Pain ![calendar turned to January]()
Before we resolve foot pain, we have to get to the root cause of your discomfort. From injuries to foot deformities or even the wrong shoe choices, multiple issues can contribute to your concerns. So, to determine the appropriate diagnosis and treatment plan, Dr. Alvin Cowans conducts thorough examinations, looking for everything from the alignment of your feet to changes in their shape along with redness, swelling or other signs of injury.
Improving Alignment to Resolve Pain
One of the most common causes of foot discomfort is misalignment in the feet which leads to undue pressure on certain spots in your feet. In order to relieve pain and improve alignment, we can fit your feet for custom orthotics. With regular use of your orthotics, expect to see improvements in the stability of your foot and ankle, along with fewer aches and pains. Over time, your gait will also improve and you should experience relief from chronic inflammatory conditions, including Achilles tendonitis and plantar fasciitis.
Of course, these results will only be possible if you regularly wear your orthotics. But, even with regular wearings, your orthotics may not resolve foot pain if you make the wrong shoe choices or fail to train safely when engaged in athletic activities.
Preventing Foot Pain with Exercises and Stretches
Like any other muscles, the ones in your feet need strengthening in order to maintain their strength and health. One way to do so is to move more, walking, running, hiking, or biking. Of course, if you're starting a new exercise program for the new year, it's important to ease into a new routine, building up from 15-30 minutes of low-impact exercise during the first weeks, gradually increasing your activity until you can exercise for 30 minutes or more at a higher intensity level. Then, in addition to full-body exercises, these workouts for your feet can help build strength and prevent injuries.
5 Exercises to Strengthen Feet and Reduce Injury Risk
In order to take pressure off your feet and ankles, these moves incorporate stretches and strengthening moves. This will reduce your risk for painful inflammation, while building muscle strength and balance to prevent overuse injuries.
- Calf Stretches
Tight calf muscles can tug on your plantar fascia, increasing your risk for heel pain and arch pain. In order to reduce muscle tension, regularly stretching your calves is critical. To get started, place both your hands against the wall. Stand with legs apart, bending the front knee and straightening the one in back, while keeping both feet on the ground. Play with positioning until you feel a stretch in your back calf and heel, then hold your position for at least 10 seconds before switching sides. Aim for 2-3 reps on each side. - Toe Stretches
Here's another way to relieve tension on your plantar fascia. To begin, sit down on a chair, crossing one foot over your other leg, holding the foot with your opposite hand. Next, pull your toes toward your shin until you feel tension in your arch, holding this position for at least 10 seconds. You can also use a towel to perform this stretch if it's easier for you. Repeat three times on each foot. - Toe Strengthening
Strengthening the muscles in your toes will also help resolve foot pain and prevent injury. To start, sit down with your knees bent and your feet flat on the floor. Place several marbles on the floor, with an empty bowl placed nearby. Now, curl your toes to pick up one marble at a time, dropping it into the bowl before moving on to the next one. Aim for 20 repetitions on each foot. - Get the Ball Rolling
To help stretch out your plantar fascia and reduce tension in the area, place a tennis ball on the floor. Sit down in a chair and position your foot on top of the ball. Now, roll your arch up and down across the ball, enjoying the massage for up to five minutes. Next, repeat on the other foot. Try to get this roll-out at least twice a day to prevent and resolve foot pain. - Helpful Heel Raises
To strengthen your feet and improve their flexibility, try this heel-raising move five times a day. To start, sit in a chair and place your feet flat on the floor. Now, raise both your heels off the floor, holding this position for several seconds. Return them to the ground, then raise your toes off the ground, again holding the position for several seconds.
When performed regularly, these moves can help you leave foot pain behind in 2024. But if you need more support resolving existing foot and ankle concerns, we're here to help. Reach out to our office and request an appointment today.
