Walking is considered one of the easiest and most effective types of exercise. It’s true, as long as you are not dealing with foot pain that makes every step painful.
Foot pain is a common problem. Nearly one in five adults in a community study to evaluate the prevalence of the issue reported having foot pain.
The 2008 study released in the Journal of Foot and Ankle Research found that it was more often in women than men and mostly associated with increased age, weight problems and pain in different areas of the body.
Foot pain has a significant harmful effect on health-related quality of life, the study also noted.
Most of us do not devote much care to our feet until it’s too late and we’re in pain. It’s easy to take them for granted when they are working properly.
Our feet bear our body weight when we are standing and help us move with ease. The foot has nearly as much bones as the hand and wrist.
Pain or discomfort can occur in the toes, heels, arches, soles or other parts of the foot.
It can range from mild to severe and might last a short time or be an ongoing problem. No matter what, an aching foot takes the pleasure out of many daily activities.
Pain in the feet can be due to several reasons, both lifestyle factors and serious illness.
You can get rid of mild pain in your home. However, for severe pain, you have to see a podiatric doctor.
Here are few of the reasons why your feet hurt all the time and how to fix it.
Wearing Really High-Heeled Shoes
One of the main causes of foot pain is wearing high-heeled shoes, as they put a great deal of pressure on the toes.
Any heel that is over 2.5 inches can put a lot of pressure on the ball of the foot and constrict your foot’s natural shape, leading to pain.
Apart from pain, high heels can add to a many other issues, such as stress fractures, bursitis, sprained ankles and neuroma.
To fix this issue:
- Choose shoes with thicker heels for better balance and reduced pressure.
- Alternate between shorter and higher heels to give your feet a break from foot pain.
- It is better to choose open-toe high heels, as this type of shoe limits the pressure and pain.
- If you have blisters, go with padding and cushions for blisters, which you can easily find in the market.
- After a long hectic day, soak your feet in warm water with a little salt for 15 minutes.
- Before going to sleep, give the soles of your feet a good massage. This helps improve circulation and reduce pain.
Wearing Badly Fitting Shoes
Wearing poorly fitting shoes can likewise cause foot pain. When shoes are too tight or too narrow, your toes have to bear a lot of pressure. The toes begin rubbing against your shoes, causing irritation and pain.
As you are on your feet most of the time, walking around in shoes that don’t fit well is also harmful for the muscles, joints and ligaments in your feet, legs, hips and back.
It is essential to check your shoe size from time to time. Feet continue to change with age. Get your feet measured a minimum of once a year when you are out searching for shoes.
To fix this problem:
- Invest in a great, strong pair of shoes with a textured sole and ankle support.
- Buy new shoes regularly, about every 6 to 8 months.
- Always buy shoes in the late afternoon. Your feet have the tendency to swell a little after you have been walking around for the majority of the day, and you’ll wish to buy shoes that feel comfy from early morning to night.
- When searching for a pair of shoes, make sure to try on both shoes and walk a few steps.
- Along with shoes, search for socks that come with special cushioning in specific areas, such as the toe and heel areas.
- If needed, seek advice from a podiatric doctor to help you pick the best kind of shoes.
Pregnancy
Foot pain is a common issue during pregnancy, just like morning sickness, back strain, fatigue and tiredness.
Your legs and feet have the tendency to get more exhausted due to the increasing body weight. As the weight gain continues, a woman’s center of gravity is entirely changed. This puts added pressure on the knees and feet.
Foot pain often becomes worse as the day advances, specifically during the second and third trimesters.
The good idea about foot pain and swelling during pregnancy is that they eventually go away after delivery.
In the meantime, to fix this problem:
- Keep your feet raised as often as you can.
- Drink a great deal of fluids, as dehydration can intensify swelling along with pain.
- Improve the circulation in your ankles with rotation exercises.
- With your feet elevated, place a cold compress on your feet for 15 to 20 minutes, 2 or 3 times a day.
Ingrown Toenails
Ingrown toenails cause a throbbing, agonizing feeling, and usually affect the big toes.
An ingrown toenail occurs when the side edge of your nail curls down and digs into the toe’s skin, triggering pain that makes you aware of a toe that you do not usually even think about.
Wearing shoes that are too tight or too narrow can exacerbate an ingrown toenail.
To fix the issue:
- Enjoy a warm water foot soak a few times a day to lower swelling, pain and tenderness. To increase the effectiveness, add a little Epsom salt or apple cider vinegar to the water.
- After soaking, you can use cotton or floss to gently lift the nail edge so that it does not grow further into your skin.
- You can cut the nail yourself if there’s no infection.
- In case of an infection, always see your doctor or a podiatric doctor.
- To help prevent this issue, constantly cut your toenails straight across and don’t file the corners down.
Standing For Long Periods Of Time
Standing is a natural human posture, but working in a standing position regularly for long hours can cause sore feet, swelling in the legs along with pain.
It even increases the risk of different foot and leg problems, due to the increased strain on the bones, joints, tendons, muscles and ligaments.
Likewise, standing for long periods of time accelerates fatigue and tiredness.
To fix the problem:
- If your job requires that you stand the majority of the time, wear comfortable shoes.
- While standing, periodically shift your weight from one leg to the other.
- Take sitting breaks of 10 minutes for each hour of standing.
- Avoid extreme bending, stretching and twisting.
- From time to time, stretch your legs.
- Roll a cold or frozen water bottle under your feet for about 20 minutes before going to sleep.
- While sleeping, prop up your feet so they are higher than the rest of your body to decrease swelling and pain.
Flat Feet
For those who have flat feet, pain and discomfort is a common issue. Flat feet are frequently an inherited flaw of the foot that eliminates the arch.
However, this issue can develop due to wearing high heels for extended periods of time or repeated long hours of standing at a job.
The flat shape of the soles of your feet puts strain on the ligaments in your ankles. This triggers pain in the ankles in addition to the feet. It even triggers pain and weakness in the foot and stiffness in the lower back.
To fix this problem:
- Walk barefoot, especially over terrain like a beach, whenever you can to give your tired muscles a good workout.
- Do heel cord stretching exercises, to stretch and lengthen the Achilles tendon and posterior calf muscles.
- Make certain to purchase shoes with the right sort of support, such as arch supports, or check out getting customized orthotics.
High Uric Acid In The Body
A high uric acid level in the body is another reason for foot pain. Uric acid is a waste product of the oxidation of purines and usually is excreted in the urine.
A high amount of uric acid in the body is among the leading reasons for gout, where uric acid crystals deposit in the cooler parts of the body like the joints of the hands or feet.
These uric acid crystals trigger inflammatory arthritis, which triggers pain in the feet and elsewhere in the body.
To fix the problem:
- Consume a lot of water to help optimize uric acid filtering.
- Avoid animal proteins like meats, organ meats, fish and poultry.
- Avoid beans, yeast, mushrooms, asparagus and beans, which are high in purine.
- Eat foods high in dietary fiber.
- Eat foods with starchy carbs, which contain just small amounts of purine.
- Limit your alcohol intake.
- Get routine exercise and maintain a healthy weight.
Bunions
Bunions are another common reason for foot pain. In simple terms, a bunion is a deformity that develops on a big toe. It can affect one or both big toes.
People who have bunions are most likely to experience pain in the foot as well as hip, knee and low back. It can cause severe pain while walking in addition to minimized flexibility of the big toe.
Bunions are progressive and usually become worse gradually, hence the pain might increase with time. Bunions also increase the threat of corns and calluses.
To fix this problem:
- To get rid of pain, use a cold compress on the affected area.
- Massage the area with warm oil daily.
- Roll a tennis ball beneath the sole that feels tight and painful.
- Use proper shoes, with a wide toe box and a low heel, to minimize the severity of pain.
- Avoid wearing narrow shoes, pointy toes and high heels.
- Use orthotics, cushioning and splinting to help alleviate pain.
- If required, bunions may be eliminated with surgical treatment.
You’re Diabetic
Being a diabetic, you are at a greater risk of developing diabetic neuropathy that triggers nerve damage in the feet. Diabetic neuropathy symptoms include burning or tingling pain and in some cases numbness.
Foot pain due to neuropathy is one factor that impacts walking ability.
In most cases, diabetes can lead to bad blood circulation in the lower half of the body, particularly the lower legs and feet. This poor circulation adds to heel and foot pain.
To fix the issue:
- Take necessary steps to keep your blood sugar level under control.
- Clean your feet daily using warm water and a mild antiseptic soap. Use a soft towel to dry your feet and between your toes.
- Use orthotic braces or supportive shoes after consulting your doctor.
You Suffer From Plantar Fasciitis
Plantar fasciitis, likewise called jogger’s heel, is another common cause of foot pain. It triggers acute pain in the heel and sole of the foot.
The pain is often the worst in the morning when you take your first steps from bed, or if you have been sitting or lying down for a while.
Plantar fasciitis arises from inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot from the heel to the toes. It is common in athletes who run and jump often, middle-aged individuals and those who are overweight.
To fix the problem:
- Do stretching exercises that involve your feet and lower leg muscles, a few times a day.
- Massage your feet with warm oil few times a day.
- Apply ice for 15 to 20 minutes, 3 or 4 times daily to reduce swelling.
- Limit the use of high-heel shoes.
- Use shoes that offer adequate arch support.
- Avoid standing on your feet for long periods of time.
Does Your Feet Hurt All The Time? Here’s The Reasons Why And How To Fix It!
