Thursday, 5 September 2013

Pain in Arch of Foot after Walking: 3 Simple Exercises That Cure It

Walking is one of the most important body movements that take place every single day. It might be fast waking in form of running or slow one without any form of discomforts and if there is going to be any; it should be very brief with maximum of 4 hours. But when you are feeling pain in arch or bottom of feet whenever you are walking or after you have walked a long or short distance constantly then you are suffering from what medically known as arch pain or plantar pain. This is caused by damage to any of body muscles, tendons, ligament or nerves as all these are joined to bottom of the foot. In the article, causes, symptoms and treatment of arch pain will be discussed.

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Main causes of plantar pain
There are lots of things that can cause back of heel pain but the major one are as following

  • Plantar fasciitis – this is the tissue inflammation as a result of excessive workout. This occurs to the tissue that runs from toes to heel
  • Standing on the foot for longer hours
  • Diabetes or obesity
  • Bad Footwear i.e. footwear which does not support all parts of foot
  • Damage to tendons, ligament or nerves

Arch Pain Symptoms
The major symptom of planter pain is pain in the bottom of the feet. Asides this, the following are other symptoms you can be feeling

  • Inability to stand on toes due to sharp pain
  • Increase in pain while walking on hard surfaces or with bare foot or when toes are flexed
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Arch Pain Treatments
The best way to cure heel pain is through exercises. The following exercises are the ones being highly recommended to easily and quickly cure arch pains.

Plantar fascia stretch: This can be effectively done by get yourself seated and bend your leg at knee and place one leg over the other just as if you are doing yoga then hold toes with one hand and the heel with other hand. Start pulling toes towards yourself slowly. Do this for 15 seconds.

Rolling Stretch:  To do this exercise, make sure you are seated then place your foot on a tennis ball. Start rolling the tennis ball forth and back with your foot. Make sure you do this for at least 10 cycles

Kneeling Stretch:  You can do this by kneeling down and try to fall on your back, support yourself with your hand. Start moving your back toward ground till your bottom touches your hell. Stay in this position for ten second then relax yourself. Repeat it up to 10 times.

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Finally, you can still treat arch pain with change of foot wear and RICE (Rest, Ice, Compression, and Elevation) method provided it is a mild pains.