Contents:
- Medical Video: 6 Exercises to Kill Chronic Knee, Foot or Hip Pain
- Various causes of sore feet from trivial to severe
- 1. Too long to stand using high heels
- 2. Shoes that are small
- 3. Injuries or sprains
- 4. Bunion
- 5. Calluses
- 6. Hammertoe
- 7. Ingrown nails (cantengan)
- 8. Morton's neuroma
- 9. Metatarsalgia
- 10. Rheumatism
- 11. Gout
- 12. Tendinitis
- How do you deal with sore feet?
- 1. Cold compress
- 2. Lie down, lift your legs
- 3. Stretch
- 5. Choose shoes that fit your size
- 6. Footwear pads
- 6. Take painkillers
- 7. Ask your doctor for help
Medical Video: 6 Exercises to Kill Chronic Knee, Foot or Hip Pain
The soles of the feet hurt can be caused by many things. Disorders in the legs, including ligaments, muscles, bones, skin, and nerves can be the cause of pain in the legs. Unfortunately, most people often ignore this condition. The reason is because the sick leg can heal by itself. In fact, pain in the legs can also be a sign of a serious health problem.
By knowing the cause, this can make it easier for you to determine the right treatment for your condition.
Various causes of sore feet from trivial to severe
In most cases, the soles of the feet hurt can be caused by certain habits to serious medical conditions. Here are some of the causes of sore feet that you should be aware of:
1. Too long to stand using high heels
Standing too long, for example for 10 hours or more a day makes your feet work excessively. Especially if you use high heels.
Under normal circumstances, the foot will act like a spring that serves to reduce shock due to heavy loads and become a bone bearing. As a result of the use of high heels, the entire weight of the load will move forward, resting only on small and fragile toes. The higher the rights of your shoes, the greater the effect.
A study shows that stiletto heels (thin and pointed at the bottom) as high as 10 cm can add pressure to the front legs up to 30 percent. This is what causes your feet to feel painful.
2. Shoes that are small
The use of shoes that are small is the most common cause of sore feet. Too often using small shoes allows you to get plantar fasciitis. This is an inflammatory condition of the plantar fascia tissue that attacks the lower part of the foot. When the fascia of the foot is inflamed, you will feel sharp pain near the heel, especially when walking.
According to the American Academy of Orthopedic Surgeons, plantar fasciitis is quite common, especially in athletes or people who run a lot. In addition, people who are overweight often don't use pads (in-sole orcushion pad) on the soles of the feet are also at high risk of experiencing sore feet.
3. Injuries or sprains
Sprains or sprains on the ankles can cause the feet to hurt. This condition occurs due to ligamentous binding, which is the tendons that bind the bones to stretch. Of course, the stretch that occurs is hard enough to make the ligament twisted and torn. Usually, a twisting until a sudden change in position when you exercise, fall or experience an accident can cause a sprain.
Ligaments do function to make your body easier to move. However, each ligament has a limitation of movement, so that if you cross this line the ligaments will stretch and tear. This then happens when you experience a sprain.
4. Bunion
Bunion is the enlargement of bone or tissue around the base of the joint of the big toe. If the bunion grows, the big toe can press the toes next to it. This condition can cause swelling and pain if you wear shoes. Although genetic factors or congenital defects may play a role in the appearance of bunions, but in many cases, this condition is always associated with the use of bad shoes. Especially if you often use shoes that are too narrow.
Non-surgical treatment in this case involves the use of shoes with wider foot boxes, usagespacer (giving distance) between the big toe and the next finger, pressing the big toe, or compressing the ice cubes on your big toe. If the simple treatment steps are not effective, the doctor can discuss surgery to remove the bunion.
5. Calluses
Calluses are thickening and hardening of the skin layer that appears when your skin tries to protect itself against friction and pressure. Calluses usually form on the feet, toes or hands, fingers. This condition occurs when you often walk barefoot and shoes that are too small. If left without treatment, calluses can cause the soles of the feet to hurt.
6. Hammertoe
Normally, your toes will tread straight and parallel. But when you experience a hammertoe, the middle joints of your toes are bent or bent, not straight. This condition results from an imbalance in the muscles, tendons, or ligaments that should keep the toes straight. Usually caused by the use of shoes that do not fit properly, so that the toes push into a bent position.
If the toes are bent and left in this position for a long time, the muscles that straighten the toes can no longer be stretched. Over time, the toe muscles can no longer be stretched even when you're not wearing shoes. Usually, a hammertoe is also accompanied by appearance corncalluses alias above the arch, so that it adds to the discomfort when you walk.
7. Ingrown nails (cantengan)
Nails grow into the alias cantengan can also be the cause of sore feet. If you have experienced cantilever nails, you will definitely understand what the pain is like. Cantengan also makes you feel insecure because nails that grow inward can look terrible. Sometimes, the skin of the foot itself can cover the edge of the nail, which causes the nail to become embedded in the skin.
The cause of cantengan oringrown nailthere are many versions. Short for cutting nails can cause nails to grow into the skin. Narrow shoes can cause nails to be pressed in and over time become cantengan. The big toe that hit a wooden door or table leg can also cause broken nails and eventually grow inward.
8. Morton's neuroma
Morton's neuroma is one of the causes of foot pain that is often experienced by women. This condition attacks the heel of the foot and the area between the middle finger and ring toe. If you experience a morton neuroma, you may feel like you are stepping on a pebble in a shoe, or feel as if there are folds on a sock.
Morton's neuroma is often associated with the use of high or narrow high heels, which causes thickening of the tissue around one of the nerves leading to the toes. As a result, you may experience pain and pain in the heel of your foot. Your toes can also feel stung, hot, or numb.
9. Metatarsalgia
Metatarsalgia is a painful type of inflammation, and usually occurs on the soles of the feet. This condition occurs as a result of repeated pressure on the metatarsal bone, which is the bone between the toes and the arch of the foot.
Metatarsalgia is characterized by worsening pain when you stand, walk, or flex your legs — especially when walking on a hard surface — and get more pain when you rest. You may also experience piercing pain, numbness or tingling in the soles of your feet.
People who are overweight, exercise high intensity, often walk barefoot, and wear narrow shoes for a relatively long time at risk of developing metatarsalgia.
10. Rheumatism
Rheumatoid arthritis, better known as rheumatism, is a chronic inflammation that can affect your entire body, including your feet. Yes, this condition results in pain, stiffness, and swelling in the joints. The joints most commonly affected are the hands, wrists, knees and feet. Arthritis that attacks the hips, knees, or legs can make it difficult for you to hit, stand and even walk.
Pain in the joints tends to disappear. But usually the symptoms will get worse in the morning after waking up and after sitting for a long time. People over the age of 40 are more at risk of developing rheumatism.
If you suspect rheumatism as a cause of sore feet or if you have a history of this disease, immediately consult a doctor for further treatment.
11. Gout
The soles of the feet hurt and accompanied by swelling can also occur due to gout. Gout is another form of arthritis. The big toe is the part most often affected by gout. However, gout can also affect other joints in the legs, such as the knees, wrists, feet and soles of the feet. Not only that, gout can also occur in the arms, hands, wrists, and elbows.
This condition causes the area that experiences 'attacks' of gout to become swollen, feel hot, reddish, painful, and feels stiff. Symptoms of gout in the leg joints can cause you to experience sore feet. This condition can occur suddenly and cause intense and painful symptoms.
12. Tendinitis
Tendinitis occurs when the ligament is torn, inflamed and swollen. Usually this condition occurs due to excessive physical activity or in an unusual way without warming up first. Other causes include wear due to age, injury, and inflammatory diseases such as arthritis.
Tendinitis is a common cause of shoulder, elbow, wrist and ankle pain in lay people or athletes.
How do you deal with sore feet?
There are several ways you can deal with sore feet, including:
1. Cold compress
Cold compresses aim to reduce inflammation, reduce bleeding into the tissues, and reduce muscle spasms and pain. To deal with sore feet, first massage the bottom of your feet with pressure while using a bottle containing cold water or ice for about 20 minutes.
Do it three or four times a day according to the advice of the American Academy of Orthopedic Surgeons. You can also compress ice on the soles of your feet for 15-20 minutes every few times a day as an alternative choice.
2. Lie down, lift your legs
Sit or lie down with your feet raised to help you reduce swelling. To be more optimal, you can also apply cold compresses on troubled feet. avoid heavy physical activities such as walking or jogging until your condition is completely recovered.
3. Stretch
- Big toe stretch
Take a position sitting upright on a chair with your feet flat on the floor. Then lift your right leg up and place it on your left thigh. Use your fingers gently to stretch one by one your toes, starting from up, down, to the side.
Hold stretching movements in each direction for five seconds. Repeat stretching with the other leg, and do this for each leg 20 times.
- Tennis ball roll
Rolling a tennis ball under your feet can help relieve pain in the arch and reduce the pain associated with plantar fasciitis. To do this movement, you sit upright on a chair with your feet flat on the floor. Place a tennis ball or other small hard ball, under the floor next to your feet. Place one foot on the ball and roll the ball around you, the ball must be massaged under the foot. Continue the movement for 2 minutes, then repeat on the other leg.
If you don't have the right ball, you can use a frozen water bottle.
5. Choose shoes that fit your size
Wear matching shoes. Make sure your shoes are comfortable and support your feet. According to the National Institute on Aging, the criteria for good shoes include:
- Has a shape that matches the shape of the foot
- The heel of the shoe does not shift down or up as long as you walk
- There is a distance of about 1 cm between the tip of the toes and the tip of the shoe
- Not tight or narrow
- Flexible or easy to move
- Has thick soles and cushioned footwear
6. Footwear pads
To deal with sore feet due to improper use of shoes, you can insert footwear pads into the shoes. This is done to support the arch of your foot.
In addition, you can also give silicone heel pads, or ask your podiatrist to enterorthoticwhich has been adjusted if the foot is sore constantly.
6. Take painkillers
You can take a lot of over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) without a doctor's prescription at a pharmacy or drug store. The drug works to help reduce pain and inflammation in the legs. But before consuming it, make sure you read the usage rules listed on the drug packaging.
7. Ask your doctor for help
Consult with a doctor or physical therapist if you find that the pain in your feet never goes away. Ask about the use of calf splints on the feet to form more flexible tissues and tendons.
Talk to your doctor to give injections or topical corticosteroids for severe and persistent pain that does not respond to other treatments.
