Do you try to ignore your heel pain after standing all day or the tingling in your toes? Orthopedist Tomáš Mundil warns that painful foot symptoms can lead to serious health problems.
Which problems do you most often treat in your office?
"People come to my office with foot pain, shoe problems and they can't get by or manage what they used to do."
What is usually the problem?
"One-third to one-half of their problems are related to their feet. The problem is mostly with a collapsed arch. "
How can we take on this issue?
"We can help a collapsed arch with correct heel position and, to some extent, with exercise."
The consequences of a collapsed arch include difficulties such as pain in the heel or feet, and development of a flat foot, bunion or heel spur. Since there is simple advice for these difficulties, which is "exercise, wearing the right shoes and foot care", we have prepared a few exercises for you that will not take much time and you will be able to do them at home, plus some recommendations.
Heel pain may be associated with Achilles tendon strain, heel spurs, and plantar fasciitis. Therefore, it is important to stretch the foot.
Exercise 1: Foot Stretch
Stand at a table or lean slightly against a wall so that your legs can bend freely at the knee. Take a step back with one foot. Press the whole foot to the ground to stretch the Achilles tendon. Now raise the heel as far up as possible, push forward, bend the knee and lower. The more the foot is stretched, the more the space between the heel and the toes stretches. In this position, you can swing the foot side to side, increasing tension and stretching exactly the muscles you need.
We recommend regular muscle stretching, foot massages, relaxing baths with spa oils or fizzing bath bombs, and warm compresses to release muscle tension. In addition to warming creams, you can also use merino sheep wool socks, whose beneficial properties we have mentioned many times before.
It is a deformity of the foot, in which the longitudinal arch of the foot collapses and can occur at different ages. Problems with flat feet can arise at an early age. Even children can playfully handle the following exercise.
Exercise 2: Toe to Heel Stretch
Stand on a mat (if you do not have enough stability, lean lightly on a table/wall or sit in a chair) and raise your feet on tiptoes, then lower back to the ground and rock back onto your heels. Alternate between the toe and heel positions to stretch the foot.
Video: Toe to Heel Stretch
Firstly, we can set up suitable shoes with a soft flexible sole, which will stabilize the heel. MUDr. Vladimír Medek and MUDr. Tomáš Mundil agree: "If the arch is collapsed, it is necessary to support the longitudinal arch of the foot with orthopedic insoles made of various materials to raise the foot."
It is a complex affliction of the forefoot with this deformity of the big toe. It is an acquired deformity that can lead to operations. Prevention is necessary to avoid surgery.
Exercise 3: Foot Relaxation
Intertwine your fingers with your toes so that the thumb wraps around the big toe and the heel of your palm lies in the arch of the foot. Try to stretch your toes apart and then rotate your foot. You can make small circles, or make big circles by rotating the ankle. Start by rotating towards yourself, then rorate the opposite direction. And use your thumb to place light pressure on the big toe to correct and align the raised joint of the hallux.
Video: Foot Relaxation
Wearing unsuitable shoes and improper distribution of weight on the feet have a considerable influence on the development of this deformity, known as a bunion. It is necessary to wear orthopedic shoes, which provide enough space for the foot and especially for the toes. At Woolville, we strive for shoes that are healthy and provide enough space for the foot. These products include, for example, orthopedic sneakers, ballerinas or slippers.
In orthopedics, toe correctors are used as conservative therapy, and in the case of a flat foot we use orthopedic insoles. If you would like to know more about foot pain, take a look at our blog, where we also discuss various foot problems such as swollen feet, bunions (hallux) and the topic of healthy walking in our articles.