The human foot is made up of 26 bones, more than 100 muscles, ligaments and tendons. Pain in the feet can be caused by how to move and position the soles of the feet during daily activities. Because the feet are a support for the body and a means of moving, foot pain must be treated as early as possible. When the pain is not bothersome, many people subconsciously change the way they walk or set their feet. This risks triggering bunions, inflammation of the fascia of the soles of the feet, and downward bending of the toes. There are several ways to treat leg pain so it doesn't get worse, such as stretching, undergoing therapy, and changing daily habits. However, you should consult your doctor if you experience severe leg pain.
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Part 1 of 4: Identifying the Symptoms and Causes of Leg Pain
Step 1. Know the symptoms of leg pain
Symptoms that indicate a problem with the feet are usually easy to spot. Make sure you take care of your feet if you experience the following symptoms:
- Toes, heels, or balls of the feet are sore
- Swelling or bumps on the soles of the feet
- Difficulty walking or leg discomfort when walking
- Certain areas of the feet feel soft to the touch
Step 2. Find out the cause of heel pain
There are many causes of heel pain, but they are usually caused by the following:
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Inflammation of the fascia of the sole of the foot is the main cause of foot pain. This problem occurs because the fascia of the sole of the foot, which is the tough membrane that connects the heel to the toe, becomes irritated, causing discomfort to the heel or the sole of the foot.
Inflammation of the fascia of the sole of the foot can be treated by resting the foot, taking over-the-counter pain relievers, or stretching the heel/toe
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A heel spur is a bulge at the bottom of the heel bone that causes pain. This is usually caused by poor posture, wearing shoes that don't fit the anatomy of the foot, or physical activity, such as running.
Heel spurs can be treated by wearing shoes that support the arch of the foot, resting, or taking over-the-counter pain relievers
Step 3. Find out other causes of leg pain
In addition to the heel, other areas of the foot can be painful because:
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Metatarsalgia, which is inflammation of the ball of the foot that causes pain. In general, this is caused by physical activity that is too strenuous or shoes that are not the right size.
This problem can be overcome by resting your feet, wearing shoes that fit your feet, or taking over-the-counter pain relievers
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A bunion is a bony protrusion on the inside of the sole of the foot, usually behind the big toe. Often, bunions occur from wearing shoes that are too small.
The solution is to choose comfortable shoes or have surgery if the bunion is very severe
Step 4. Determine the area of the foot that hurts
Before stretching your feet, first determine the area of the foot that feels pain, such as the toes, heel, arch of the foot, ball of the foot, or other areas. Does the pain get worse if you walk or carry weights? Does the pain force you to put your foot out of the way as usual?
Step 5. Determine the direction of your feet (like a duck or dove)
Some people walk with the soles of the feet pointing slightly outward so they are said to be like duck feet. There are also those whose soles of feet point slightly inward like the feet of a dove. Despite the comfort, the muscles, bones, and tendons are not being used properly. Poor foot position often causes pain in the soles of the feet, knees, hips, and back.
Part 2 of 4: Doing Therapy with Various Methods
Step 1. Adjust the position of the soles of the feet so that they are parallel to the front
Stand with your feet pointing forward. Use a straight object, such as the edge of a rug, wall, or yoga mat to ensure that your feet are parallel to the front. Place one foot parallel to the edge of the mat followed by the other so that they are both straight in front of you. Although it may feel awkward at first, try to position your feet as often as possible until you get used to it.
Step 2. Practice walking barefoot with the correct foot position
Set aside time to practice walking barefoot at home. This step is useful for increasing leg dexterity and stretching the leg muscles.
Step 3. Stretch the muscles while straightening both legs
Sit on the floor with your feet together and your feet on the wall. Use pillows for the seat. Lean forward while straightening your back. Hold for 10 seconds. Do the same movement 3 times. This stretch is especially beneficial for people who wear high heels a lot.
Step 4. Stretch your legs with your feet in a V shape
Lie on your back on the floor with your buttocks 10-15 cm from the wall. Place your feet on the wall in a V shape while straightening your knees. At this time, you can feel the stretch in the inner thigh muscles and the arch of the foot. In addition, lying with both feet higher than the heart is useful for reducing swelling.
Step 5. Do the toe stretch
Stand straight and step your right foot forward and transfer your weight to your right leg. Bend your left toe back and touch the top of your toe to the floor. Lean slightly forward until the back of your left leg is stretched. Hold for 10 seconds. Do this movement 2-3 times. Repeat the same movement to stretch the right leg.
Another way to stretch your toes is to spread your toes as wide as possible. Hold for 10 seconds then relax again
Step 6. Pick up a small object with your toes
Perform simple movements to stretch your toes and relieve pain, such as lifting a pencil off the floor by pinching it with your toes. Hold it for a few seconds then release the pencil. Do this movement 2-3 times.
Use another small object, such as a marble or marker
Step 7. Use your hands to stretch your toes/soles
Sit with your right ankle on top of your left thigh. Tuck the fingers of your left hand between the toes of your right to keep them apart and stretched. Hold for 1-5 seconds. Do the same movement by placing your left leg on top of your right thigh.
Step 8. Apply pain relief gel
Massage the aching foot after applying the anti-inflammatory gel. Massaging your feet helps relieve muscle tension.
Step 9. Apply the RICE method
Acute pain in the legs can be treated with the RICE method, which stands for rest, immobilization, cold, and elevation. Rest the leg when it hurts. Compress the area of the foot that hurts the most with a bag of ice cubes wrapped in a towel. Tie the ice pack to the leg with a bandage or towel. Raise your legs so they are higher than your heart to reduce inflammation.
Apply the METH method, which stands for movement, elevation, traction, and heat. In addition to reducing swelling and pain, this method is useful in accelerating blood flow and relieving pain
Part 3 of 4: Taking Preventive Actions
Step 1. Choose the right shoes
Foot pain can be caused by the habit of wearing high heels or shoes without arch support. Buy shoes that can support the soles of the feet well so the feet do not hurt.
- Wear shoes that make your feet feel comfortable. Make sure the shoes are not too small or too narrow.
- Use shoe covers to support the arch of your foot or reduce pain from bunions. Shoe upholstery can be purchased at a shoe store or in supermarkets.
Step 2. Wear shoes whose heel is slightly lower than the ball of the foot
In addition to freeing the ball of the foot from pressure, these shoes work to stretch the calf muscles and relieve pain, especially for people with severe pain in the ball of the foot.
Step 3. Get used to stretching the leg muscles before activities outside the home
Many people don't work their leg muscles while stretching. Set aside time for daily leg stretches to prevent or treat leg pain.
Part 4 of 4: Using Medical Therapy
Step 1. See a doctor if the pain doesn't go away
If the pain persists after you do regular leg stretches and home remedies, consult a doctor because the pain can be triggered by a problem that needs to be treated medically. Don't guess at the cause, especially if you have chronic pain and need to take pain medication.
Step 2. Get surgery to remove the bunion
If the bunion is getting worse (pain does not decrease, limited mobility, or deformation of the sole of the foot), talk to your doctor about how to treat it. There is a possibility that the doctor may perform surgery by cutting the bunion or making several holes with a drill and then attaching it with wire that can be tightened little by little so that the shape of the bone returns to normal.
Step 3. Have surgery for pain from severe arthritis
If your leg is very painful due to arthritis, you may need bone fusion surgery. This surgery is performed by removing the cartilage in the affected joint and then attaching plates and screws to hold the 2 bones together so they don't move. This step is useful for relieving pain due to arthritis and increasing mobility.
Step 4. Consult a doctor if you are an athlete with an injury
If you experience an injury while exercising and want to continue exercising regularly, see your doctor immediately for a consultation. The pain can be caused by a tendon injury or fracture and may require surgery.
Tips
- If you have inflammation of the fascia of the sole of your foot, treat the pain by stepping on a golf ball and rolling it with the sole of your foot.
- Immediately protect the skin that feels sore with gauze and bandages covering the wound. Blisters can become infected if left open or untreated.
