Say good morning to pain-free feet


Lord of Penmai
Jul 5, 2011
Say good morning to pain-free feet

Do you wake up to a sharp, shooting pain in your feet? Plantar Fascial loading is common among women who stand for long hours — homemakers who cook and clean on their feet and working women, who commute by trains and stand for long.

Continuously standing for hours puts a lot of pressure on the weight-bearing surface of the feet, which is supported by the Plantar Fascia. "Due to continuous standing, the Fascia becomes swollen, which leads to the pain early in the morning," says Chaitanya Shah, practising podiatrist and mobility consultant. The pain occurs when you get up from the bed and place your feet on the ground and try to stand or walk. In some cases, the pain remains throughout the day while in others, it subsides after a few hours. Mostly, it comes back if you take rest in between and restart activity.

If this condition is left untreated, the body will start depositing calcium at the heel bone (Calcaneum), leading to Calcaneal Spur.

To avoid the pain on one leg, women often transfer their weight on the other. "Never do this," says Dr Shah. It results in knee pain. Also, the abnormal walk affects the spine and you develop back and neck pain.
In fact, what actually starts off as a foot pain will later affect the whole biomechanics (study of how the bones, muscles, tendon and ligament work together to cause movement) of your body.

"Women who have to stand for long hours or have to wear high heels at work can develop bunion, corns and calluses. Another common problem among women is Vitamin D deficiency, mainly due to the hormonal changes during pregnancy and menopause. As a result, they develop weak and brittle bones, leading to osteoporosis. Bone pain is very common in such women," adds Shah.

Here are ways to deal with it
- Before you get out of your bed, do some warm-up and stretching. Simply move your foot and ankle — sideways, up and down.

- Do cold fomentation for 15-20 minutes three to four times a day.

- Wear scientifically designed orthotics (insoles and slippers) and the right-size footwear (length and width).

- Do strengthening exercise for foot and ankle, targeting the weak and tight muscles.

- In case you are overweight, take proper nutrition to ensure weight loss. This will stop excessive overloading on joints such as knees.

- In menopausal women, vitamin D and B12 deficiency is very common. So, get it checked and take proper food and medical supplements.

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