How to Determine Your Arch Height at Home
Your arch height affects your foot health and your overall body mechanics. While a regular arch height is slightly elevated above the ground when standing, you may also have high arches or flat feet. Generally, high arches are less common than flat feet, occurring in only about 20% of the population. You have high arches if there’s a significant distance between your foot arch and the floor when you stand or walk. High arches can cause serious foot problems ranging from minor discomfort to deformities. These include ankle instability, calluses, claw toes, hammertoes, metatarsalgia, plantar fasciitis, and sprains. Ways to Test Your Arch Height The earlier you understand what kind of arch height you have, the better you’ll know how it affects your body and how to handle it. You can determine your arch height by performing the wet test. Begin the wet test by dipping your feet in water in either a basin or a tub. Then, you will step out onto cardboard, concrete, or heavy paper and observe your footprint. You have a normal arch if the middle part of your arch is about half filled. You have a flat arch if your entire sole is visible on the imprint. Conversely, if the heel and the toe area are the observable points, you likely have high arches. Comfort Is Possible Despite Foot Arch Type No matter your arch type, comfort is possible with the appropriate arch support. A low arch height insole will support and provide comfort for flat feet. Regular feet go with the medium arch insoles, while a high arch will require a high arch insole. Beyond this, if your foot arch type causes pain, stretching the arch of your foot can also provide significant relief.
Asked 4 months ago
4 Tips for Relieving Heel Pain During Pregnancy
Heel pain is a commonly reported symptom experienced by many women during pregnancy. Usually, the increase in overall body weight placed through the heel is one of the primary causes of heel pain during pregnancy. Underlying conditions such as heel spurs can increase your risk of developing heel pain. Swollen feet are common during pregnancy as a result of blood pooling in the lower legs, further contributing to discomfort in the area. Read on for tips on how to alleviate heel pain at home. 1. Wear Loose-Fitting, Comfortable Shoes Wearing loose-fitting shoes during your pregnancy may help you tremendously in reducing your heel pain or general discomfort from wearing shoes, especially towards the end of your pregnancy. 2. Use Orthotics Orthotics can be used to redistribute the weight centered around the heel throughout the entirety of the foot. Orthotics also provide a great deal of cushioning for the feet—necessary in those carrying extra weight (such as pregnant women). 3. Gentle Stretches Stretches are a great way to relieve pain and inflammation in the plantar fascia and lower leg, in a safe and effective manner. This can be done in a sitting position, crossing your ankle over the opposite knee and gently applying a stretch to the forefoot. You should feel it in the sole of the foot. 4. Self-Massage Massage is known to increase blood flow to the area and promote healing. If pain is experienced in the sole of the foot, gentle massage can be applied along the length of the foot, from the heel to the toes, with the aim of reducing pain and inflammation that may be causing discomfort. A small ball rolled beneath the foot is commonly used by plantar fasciitis patients. Small circular motions can be applied to the ball and small linear movements thereafter. Consult with a medical professional should you experience high levels of pain or excessive swelling in the lower limbs.
Asked 4 months ago
Chiropractic Adjustment for Heel Spur Pain: How Does It Work?
One out of every twenty people with heel spurs experiences pain. Most people do not take care of this pain in its early stages, leading to debilitating pain over time. However, this is easily avoidable. While there are many ways to treat heel spurs, treating heel spur pain can be as easy as seeing a chiropractor. A chiropractor will apply short, controlled force to the joints to correct malalignment, increase range of motion, and improve general body functioning. This process is known as chiropractic adjustment. How Chiropractic Adjustment Helps With Heel Spur Pain Chiropractic adjustment is a non-invasive treatment that can relieve heel spur pain. How quickly your pain subsides depends on the size of the spur and its likely cause. The chiropractor performs chiropractic adjustments on the joints with the hands. There are several possible approaches to chiropractic adjustments, including multimodal therapy, soft tissue treatment, modalities, and extremity joint manipulative therapy. The exact method will depend on the specifics of each individual condition. The constant is that manipulation and massage are applied to the foot joints and correct joint dysfunction and malalignment, easing pressure and improving motion. It also improves circulation, eradicates nerve impingement, and strengthens the ligaments and bones. While chiropractic adjustments are essential to recovery, they are rarely enough. Instead, they are combined with other adjunct therapies targeting the soft tissues, ligaments, and fascia, such as myofascial release, heel spur inserts, proper shoes, massage techniques, and home treatment. It should be noted that while chiropractic adjustment can help with heel spur pain, it cannot correct heel spurs. Correction can only happen with heel spur removal through surgery.
Asked 4 months ago
Combating or Causing Heel Pain: Is Yoga to Blame for Your Heel Pain?
While yoga is a gentle form of exercise with several health benefits, yoga can also cause heel pain if done incorrectly. In particular, it can worsen plantar fasciitis, which is inflammation in the tissue that runs along the bottom of the foot arch. Plantar fasciitis can be caused by overstretching or overuse of the fascia in the underside of the foot, seen commonly in people practicing daily yoga or those who are new to yoga. Yoga poses done on hard surfaces while putting the majority of your weight on the heel can also cause heel pain. Yoga Poses That Combat Heel Pain Although these minor risks are involved, it is widely accepted that yoga provides many benefits for heel pain when done correctly. Here are a few poses that can help to combat heel pain: Downwards-Facing Dog (Adho Mukha Svanasana) The downwards-facing dog is a great way to gently apply a continual stretch to the calf muscles and the muscles of the back of the leg. Hold the pose for 15–20 seconds, allowing time for the muscles to lengthen, or move according to the instructor. Chair Pose (Utkatasana) Standing with your feet facing forward, about shoulder-width apart, and your arms overhead, bend the knees slowly as if you're sitting on a chair. This exercise aims to strengthen the intrinsic muscles of the feet while applying a gentle stretch to the calf muscles, specifically the soleus muscle. Thunderbolt Pose (Vajrasana) With Toes Flexed You can modify the normal thunderbolt pose by going onto your knees while tucking the toes under your feet and stretching the soles of the feet. The stretch should be applied gradually and equally to both feet. Which Exercises Aggravate Heel Pain? Stretching exercises are great for plantar fasciitis. However, there is a clear link between overstretching and heel pain due to aggravation of the structures around the area and lower leg. Other exercises that can worsen heel pain include ballet, long-distance running, and aerobics, as they place the heel under added strain.
Asked 4 months ago
Can Acupuncture Effectively Treat Plantar Fasciitis?
Heel pain experienced when taking your first steps in the morning is commonly reported in those suffering from plantar fasciitis. Plantar fasciitis is characterized by inflammation in the fascia that maintains your foot arch, usually aggravated by overuse or improper footwear, among other causes. There are various methods to relieve plantar fasciitis, including massage, orthotics, and acupuncture to help with heel pain. Acupuncture is considered a safe and effective way to manage plantar fasciitis associated with heel pain in people over 40. Acupuncture is minimally invasive, with the health practitioner targeting areas of pain and tension to relieve pain. Acupuncture can also be used on the muscles of the lower leg with the same effect to ease tension that could be aggravating the plantar fascia in your feet. How Does Acupuncture Treat Plantar Fasciitis? By inserting the thin acupuncture needles into specific target areas of the foot and calf muscle, a reduction in pain and inflammation in the fascia is reported. Faster healing of the fascia takes place due to increased blood flow, followed by a release of anti-inflammatory substances to alleviate pain. Fibroblast stimulation, essential for tissue healing, is stimulated through acupuncture. Moreover, acupuncture has been said to lower one's perception of pain and regulate the body's pain response. Studies have shown it takes roughly 4–8 weeks for a significant reduction in pain to be seen using acupuncture. Other Conservative Treatments for Plantar Fasciitis Acupuncture can be done in conjunction with other conservative home remedies for the best overall results. Other conservative methods to manage plantar fasciitis include: Stretching the foot and calf musclesMassaging pressure points in the heel and footOrthotic insoles cushion the foot and promote even weight distributionNot wearing shoes that apply pressure to the heel area, like shoes with a raised heelUsing ice to reduce pain and inflammation should you experience a flare-up in your symptoms
Asked 4 months ago
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