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Pain on the soles of the feet can be caused by several situations, and a common hypothesis is plantar fasciitis, which is usually a quick injury to heal. This injury can be caused by wearing high heels for many hours at a time, or by standing in high heels for a long time.
Another common cause of pain in the sole of the foot is the stretching of the tendons and ligaments located in this region during running. In this case, it is common to feel pain in the sole of the foot while running, waking up or walking. In addition, standing for many hours, wearing sandals or flip-flops can also cause pain in the soles of the feet, and in this case, doing a foot bath is a great way to relieve this discomfort.
Pain in the sole of the foot can happen due to several situations, the main ones being:
1. Heel spur
The calcaneal spur, also called heel spur, is a situation characterized by calcification of the heel ligament, with the sensation that there has been a formation of a small bone in the place, which causes pain and discomfort, mainly when you put your foot down or when you stand for a long time.
What to do: To relieve calcaneal spurs, the orthopedist or physical therapist may recommend the use of silicone orthopedic insole, stretching exercises and massage in the foot. In addition, in some cases, surgery to remove the spur may also be indicated. Understand how the treatment for heel spurs is done.
2. Inflammation of the fascia
Fascia is a tissue that covers the tendons on the soles of the feet and their inflammation, which is also called plantar fasciitis, and can happen due to long walks, wearing shoes that are too tight, wearing high heels often or as a result of being overweight.
Inflammation of the fascia can be perceived through some signs and symptoms that may appear, such as pain in the sole of the foot, burning sensation and discomfort when walking, being important to the orthopedist or physical therapist if the symptoms do not pass over time so that the diagnosis is made and the treatment started.
What to do: The treatment of this inflammation is slow and aims to relieve symptoms and improve the person's quality of life. As a way to complement the treatment, the use of anti-inflammatory and analgesic drugs and physical therapy sessions may be indicated to promote faster recovery.
Learn more about plantar fasciitis.
3. Foot sprain
Foot sprain is one of the most frequent injuries in athletes, being very common during a race, for example. A sprain is characterized by an exaggerated twist of the ankle, which causes the ligaments in the region to be stretched excessively, which can rupture and cause symptoms such as pain in the sole of the foot, swelling and difficulty walking.
What to do: To relieve pain and swelling, you can put a cold compress on the area for about 20 minutes. However, if symptoms are persistent, it is important to go to the hospital to have the foot immobilized.
4. Excessive physical activity
Excessive physical activity can also make the sole of the foot sore, as depending on the exercise it can lead to inflammation of the tissues and tendons at the site, resulting in pain and discomfort.
What to do: In this case, the best thing to do is to rest with your feet elevated and bathe your feet using lukewarm or cold water.In addition, getting a foot massage can also help relieve pain. See how to do the foot massage by watching the video below:
5. Flat foot or clubfoot
Both the round foot and the flat or flat foot are alterations in the feet that can cause the sole of the foot to become painful, in addition to, in the case of a flat foot, there may also be pain in the spine, in the heel or knee joint problems.
What to do: The best thing to do in these cases is to seek guidance from an orthopedist and a physical therapist so that an evaluation can be carried out and the best treatment can be indicated. use of orthopedic shoes, use of special insoles, physical therapy exercises or surgery.
Learn how to identify and how to treat flat feet.
6. Wrong way of stepping
Depending on how the person steps on the ground, there may be overload on some part of the foot, which can result in pain in the heel, toes and sole of the foot.
What to do: To relieve pain and correct footfall, it is interesting to perform RPG, also known as global postural reeducation, which through exercises, in addition to helping to correct the step, also helps to improve posture and position of the knees, for example. See how the RPG is made.
7. Having one leg shorter than the other
It is considered short leg when the difference between the size of the legs is equal to or greater than 1 centimeter and the greater the difference, the greater the discomfort felt by the person. Short leg can happen when the leg bones are short or when there is uneven hip, leading to the appearance of some symptoms such as foot pain, leg pain, back pain, knee changes and difficulty walking.
What to do: It is important that the person has guidance from an orthopedist and a physical therapist to avoid complications, and the use of special insoles to equalize the length may be indicated. of the legs, physiotherapy sessions and surgery in some cases.Find out how short leg treatment is done.
A good example of home treatment for pain in the sole of the foot is to remove the shoe and do a simple stretch, positioning your hand so that it holds your toes, bringing them towards your belly. The fingers must be kept in this position for approximately 1 minute and this movement must be repeated, at least, 3 times, to have the expected effect.
Getting a foot massage is also a quick and easy way to get rid of foot pain. To perform it, just apply a little moisturizing cream on the feet and, with the softest part of the hand and the thumbs, press a little all over the foot, insisting more on the most painful areas.
How to avoid pain in the sole of the foot
To prevent uncomfortable pain in the sole of the foot, the ideal is to take good care of the feet daily. In addition, it is very important to invest in the purchase of quality shoes that are really comfortable.The ideal shoe should be light, accommodate the foot well, have a rubber sole and a small heel, like Anabela, or wide enough not to cause imbalance.
For those who suffer from foot pain during running, it is important, in addition to running shoes, to run on a treadmill, on sand or on good asph alt, for example. It is not advisable to run on lawns and in places full of holes, which favor the fall.