Foot pain is the most common complaint in orthopaedics. The main reason it appears is overstrain and inflammation of the ligaments of the sole, of the Achilles tendon or of the ankle joint. The causes that lead to this condition are extremely varied and include:
- Flat feet or a valgus foot;
- Scoliosis or a tilted pelvis;
- Occupations that involve long hours on your feet (cooks, waiters, dancers, athletes);
- Wearing tight shoes or high heels;
- Problems in the area of the 5th lumbar vertebra.
- Excess weight and pregnancy (especially the last trimester)
The psychological factors that go along with foot problems include:
- An unconscious wish to find a footing;
- A feeling of anger or of insecurity;
- Difficulties that come up in communication;
- An inability to take pleasure in things;
- Fear of the future and the fear that you will not take that “step forward” in life.
On top of all that, the soles and the feet are, like the ears, “mirrors” (projections) of the whole body. There are even separate ways of working with the feet in reflexology, such as su-jok, acupressure, acupuncture and Thai foot massage. We shall look at this question in more detail in coming publications and meetings devoted to the subject.
The main ways to treat and prevent foot pain
- Wearing comfortable, orthopaedic shoes;
- Preventing and correcting posture problems;
- Walking barefoot on grass, sand and pebbles;
- A course of therapeutic exercises, stretching and special exercises for the legs;
- Foot massage and the “108 steps along the stream”
Self-massage of the feet has to be done daily — especially by those who can count themselves among the risk factors (see above). For this we use one of these: a tennis ball, a baseball or a golf ball; a rolling pin or a bottle of ice.
- Sit comfortably, in an armchair or on the sofa if you like, and put the ball under the arch of one foot. Lean forward slightly so that you can use your body weight to control the pressure on the ball.
- Slowly roll the ball up and down the whole length of the foot, and then from side to side. Always start with moderate pressure and gradually increase the weight you put on the ball.
- Keep going for about 3–5 minutes. Every day. Morning and evening.
Ice massage
This is much like the massage with a ball, only it is done with a frozen tin or a bottle of frozen water.
“108 steps along the stream”
- an exercise with a lovely backstory about Buddhist monks who walked up a stream every day to fetch water. But most of us do not live in monasteries, and a suitable stream is not always nearby, so we use what is to hand: the shower or the bath, or at the very least a basin and a rough foot mat.
Some of my patients have even adapted a Kuznetsov applicator for the purpose. Where there is a will, a way will be found! This practice will help you not only be rid of pain and tension in the foot, but will also strengthen your immunity and take away tension and fatigue.
It will do you the most good if it becomes a daily ritual.
How to do it
- Turn on the water in the bath, or lay the shower hose on the mat you have prepared.
- Take 108 steps, splashing through the water.
- That's all!
It is worth starting with cool water or water at room temperature, gradually letting your body get used to lower temperatures.
If any questions are left, or new ones have come up: leave a comment under this publication.
Take care and stay healthy!
