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The sole patrol
Your feet are under constant stress. They've got a tough job what with the weight of your body pounding into them all day, every day. Our modern ideas of fashion and exercise also put them in remarkably abusive conditions. High heels, marathon running, concrete sidewalks, tight-fitting business shoes -- none of these things are standard issue for the feet and all of them can cause great damage, resulting in lots of pain.
Since few of us are ready to give up all that for sensible shoes, technology has provided some help: insoles. Soft, rubbery, cushiony pads that fit in otherwise dreadfully uncomfortable shoes to make them tolerable. Those boots probably weren't made for walkin' anywhere, but insoles were.
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Getting Your Feet Wet
Some of the most common foot problems are caused by the shape of your foot and the way you walk. People with flat feet tend to overpronate. When walking, their foot strikes the ground on the outside of the heel and rolls inward as they step. This excessive rolling can cause ankle, knee, and lower back problems. High arched feet do not roll much while walking and do not absorb shock very well. Even people with normal feet can experience problems if they wear the wrong shoes.
To see what kind of feet you have, wet them and then stand on a paper bag. The resulting print will probably match one of the three major foot types:
- Normal: the forefoot and heel will be connected by a wide band on the outside.
- Flat: you'll see a print of the whole foot with no narrowing at the arch.
- High: a very narrow band will connect the forefoot and heel.
Achilles Wasn't the Only One with Heel Pain
Over two million American suffer from heel pain; it's the most common foot problem seen by doctors. If you feel heel pain, see a podiatrist immediately. Don't try to suffer through the pain or hope that it will go way. Ignoring the pain can often cause more damage and make your condition worse. There are some things you can do, though, to help lessen the pain:
- Wear inexpensive, off-the-shelf shoe inserts or custom-made orthotics.
- Perform simple stretches in conjunction with orthotics to relieve mild heel pain and restore flexibility.
- Wear good shoes that offer arch, heel, and ankle support; a snug but not constricting fit; and plenty of cushioning.
- Buy shoes made for a specific activity (running, hiking, basketball).
Orthotics to the Rescue
Orthotics are inserts for the shoe made to help solve many different problems such as pronation, heel spurs, simple ankle problems, or severely deformed feet. Millions of Americans use orthotics for activities like running, walking, hiking, skiing, cycling, ice skating, basketball, and soccer. If you're having problems, see a podiatrist or orthopedic surgeon who will prescribe and fit orthotics for you.
Some over-the-counter orthotics are:
- Heel cup: supports the heel while relieving pressure.
- Arch support: helps support weak arches and provides extra shock absorption.
- Metatarsal pad: can help relieve pain near the big toe when applied to the insole beneath the ball of the foot.
Foot Faults
At the end of a long day of standing and walking, your feet can remind you that each step puts several hundred pounds of pressure on the bones of your feet. And sometimes, a little end of the day pain can develop into chronic pain. If you are experiencing severe pain, consult a podiatrist.
- Heel pain: usually caused by bad footwear, injury, obesity, pregnancy, or heredity. You can use orthotics, change your shoes, or take anti-inflammatories. You want to distribute weight away from bone spurs, calluses, or corns. A physician can assess whether the problem needs corrective surgery.
- Plantar fascitis: inflammation of the plantar fascia, connective tissue that stretches from the heel, through the arch of the foot to the toes, providing shock absorption and arch stability. In nonaggressive walking and running, it will alternately flex and relax. When subjected to repeated trauma, it will become chronically tight, then swollen and painful. This condition is generally seen in middle-aged and elderly people and athletes. It usually begins with discomfort in the heel and can eventually lead to severe pain. A doctor's assistance is often necessary to treat plantar fascitis; heel orthotics, stretching, anti-inflammatories, physical therapy, or surgery may be recommended.
- Sesamoiditis: a painful swelling of the sesamoid bones in the ball of the foot, usually caused by high-impact sports. You can reduce activity and wear supportive shoes designed for your specific sport.
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FDA-Approved Uses
Arch support
Alleviates pain from plantar fascitis or heel spurs, relieves pressure in tender areas, and supports weak arches or flat feet.
Heel cup
Gives support around the heel and provides extra shock absorbency.
Metatarsal pad
Relieves pressure beneath the ball of the foot, near the toes, or under the toes.
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Arch Pain
Do not take anti-inflammatories such as aspirin, ibuprofen, or acetaminophen for heel or arch pain if you have a history of stomach ulcers.
The Proper Fit
Improperly fitting inserts may result in toe jamming, heel irritation, and excessive slippage.
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Websites, Organizations & Manufacturers
Sources & Further Reading
Articles
- 1. Quaschnick, MS.The Diagnosis and Management of Plantar Fasciitis. The Nurse Practitioner, Vol.21, 4/1/96.
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