Those Tired, Aching Soles

Those cute ballet flats women wear have rapidly achieved most-favored streetwear status among millions and worst footwear status amount podiatrists.

When worn for just a few minutes as relief from aches, they are not terrible; but it’s a problem when women wear them as regular shoes.   There’s no structure, essentially no sole.  They are too flat and there is no support.  They are just as bad as flip flops and UGGs, long on doctors’ worst-footwear lists.  Fact is, much of the current crop of popular shoes makes podiatrists cringe.   Best everyday option for most women:  Something with a 1- or 2-inch heel that is well constructed and fits well.  You’re giving the foot a little bit of an arch and it puts the body into a more normal position for walking.

Foot deformities, including hammer toe, bunions, heel spurs, plantar fasciitis and even ankle, knee, hip and back problems can arise from long-term wearing of bad footwear or the incorrect size.   Of those listed, plantar fasciitis is one of the most common causes of foot pain.  It is caused by inflammation of the fascia, the tough tissue that wraps around your heel, extends forward to the base of the toes and cushions every step.   The inflammation occurs when there’s excessive stretching at the point where the fascia attaches to the heel bone. 

If you have plantar fasciitis, the pain is most severe when you take a step after being off your feet, such as when you get out of bed or stand up after prolonged sitting.  Once on your feet, the fascia stretches and the pain usually subsides.

Plantar fasciitis can be caused by a number of factors, including weight gain, worn-out shoes, walking barefoot or in socks around your house, and increased exercise.   It will usually go away in less than a year IF you avoid the activities that irritate the area.  The tissue will naturally stretch out and become more supple over time allowing the inflammation to subside.  

Be cautious about surgery because it might cause more significant problems.   I have bunions and they were really painful about 20 yrs. ago.   I decided against surgery because of friends that incurred bigger issues after having surgery.   After changing several of my shoes, the pain went completely away.   There is a business in Rochester that I recommend to all my clients to go for help in fixing their feet issues.   It is called The Foot Performance Center located on Brighton-Henrietta Town Line Rd.  The owner is Dave Cardillo, who is extremely knowledgeable about the foot.    Their website is  http://footperformance.com.

Placing cushioned arch supports in your shoes can speed up the healing process and help avoid a recurrence of the condition.   Freeze a water bottle and roll it under your foot on a regular basis to keep   the inflammation under control.   Using anti-inflammatory drugs such as Advil can help, too; but probably the most important thing you can do is stretch the feet.   Do the following stretch BEFORE getting out of bed and after prolonged sitting.

1.  Cross the leg with the painful foot over your other leg.
2. Take hold of the foot and pull your toes back toward your shin.   This creates tension in the arch of the foot.
3. Hold the stretch for a count of 10.   One set is 10 repetitions
4. Do at least three sets of stretches a day.   You can’t do the stretch too often.