posted
I get cramps in the middle of my feet quite a bit, especially in the left one. It's right in the arch on the inside, right below the balls of my feet, and it can really screw with whatever I'm doing, athletic or not. I looked online to see if there were any specific stretches for feet, but I couldn't find any that seemed relevant. Would any of you guys happen to have any suggestions, or know if this is a problem that goes beyond me just being very flatfooted?
Posts: 2258 | Registered: Aug 2003
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posted
It could (huge could here) be tightening of the main tendon across the arch, I think it's called the fascia or something. I've had this too, my doctor recommended a simple streching exercise that helped a lot. 1)put the first few inches of your feet, including toes, on a stair or other platform, with your body balancing above it. 2)let your feet "sag" a little, so the heels go below the level of the stair. 3)raise your feet up to the level position, no higher. 4) repeat a few times, maybe 5-15 reps at a time
You would think just leaning against a wall and going up and down on your toes would work, but I think that can cause tightening, which you're trying to alleviate.
My feet used to kill me all the time. After doing this excercise occasionally/rarely, now they almost never do. Good luck! Morbo
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I googled "plantar fascia foot stretching exercises cramp tight" and found this site: http://www.plantarfasciitisbraces.com/ But don't buy any braces till you try out the streches or get properly diagnosed. The site does say:
quote:What is Plantar Fasciitis? Plantar fasciitis is the most common cause of localized heel pain and is the most common foot problem seen in medical practices. More than 2.5 million new cases of plantar fasciitis are reported each year.Plantar Fasciitis is an inflammation of the plantar fascia, a ligament structure that supports the arch of the foot.
So it's a ligament, not a tendon.
The site also has stretching exercises , including the stair stretch I already mentioned, and a towel stretch and a can or bottle stretch my doctor mentioned but I forgot.
posted
Hmmm, maybe you should get the braces. Then we could all chant,"book, Book, book!!", like the movie. Posts: 327 | Registered: Oct 2003
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Well, how about that for coincidental help. I just happen to have gotten said plantar fasciitis for the first time over the last week. Boy, is it a pain in the neck (read: foot) when you're a dancer. I've had the foot cramps a lot before, usually when dancing, but they always went away in a few minutes. This is new.
So I'll be taking advantage of all your tips too! The doc didn't tell me anything like that, just to put ice on it and keep it up until the swelling went down (though it's been 4 days with no change; is that abnormal??). She did however say that it was extremely common for flat-footers and that orthotics are a definite should-do if I didn't have them yet, so definitely look into those, Book, if you possibly can. I got them a few years ago for knee problems and they help *immensely*. Then maybe you can avoid this whole inflammation deal. A physiotherapist even in just one or two appointments can give you exercises to do at home that are specifically designed to help your individual problems too, which is very useful. Good luck! Hope it goes away entirely soon!
Posts: 624 | Registered: Mar 2005
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Astaril, I did get shots of cortisone for a while when it was reall, really bad. I have this thing more in the ball of my foot, between my second and third toes. It's called something, but I always forget what.
As for strengthening calk muscles, this is a good thing. It does not tighten the muscles and make it worse. Just kep stretching.
I also have very weak ankles, and standing on one leg and doing calf raises is really good for that.
Posts: 10890 | Registered: May 2003
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posted
Yikes. I got a very limited explanation of this, it's seeming. I was thinking it was kind of an isolated one-time pulled-muscle thing. None of this tearing soft-tissue stuff that website mentions. I really hope it doesn't get any worse or come back again later.
As for weak ankles, another good strengthening method my dance teacher showed me is to stand on one leg and with the other, touch down your toe, then ball, then heel, but pressing down with a LOT of resistance in the foot. Do it 20 or 30 times on each foot. (It's kind of hard to explain. Do you know what I mean by resistance?)
Posts: 624 | Registered: Mar 2005
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posted
Astaril, there are all sorts of plantar fascitis manifestations. If the doctor said it was a one time thing, then it probably was. As a dancer, though, I would imagine you will be getting all sorts of weird foot issues.
I played soccer all growing up, and stuffed my feel into cleats, ice hockey skates, and generally abused the poor puddies. Now, it is catching up to me.
Posts: 10890 | Registered: May 2003
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posted
I had this problem while I was on my mission. It was the most miserable experience. My first few steps in the morning caused excruciating pain.
I highly recommend getting good arch support insoles for your shoes. The night brace helps so much, but see a doctor before going to the expense of buying one- they are costly.
The excercises Elizabeth mentioned are the same that my doctor suggested.
My sympathies to you, I know how painful that can be- I hope you are able to treat this successfully and quickly Posts: 862 | Registered: Oct 2003
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Elizabeth, I hope so! She didn't say if it was a one-time thing or not. Just the name of it and to put ice on it. We'll see. (I do panic prematurely when I hurt my knees or feet because I'm terrified one of these times they'll be done for good.)
Anyway, Book, definitely go see someone about your feet and try to get it solved before anything gets worse. And stretch, stretch, stretch! If I hear of any other, different exercises that are good for this in my adventures, I'll let you know.
Posts: 624 | Registered: Mar 2005
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Astaril, depending how you tolerate the stuff, it helps to take Advil before exercising. The podiatrist told me that when it was in the acute stage.
Posts: 10890 | Registered: May 2003
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posted
Elizabeth, do you have a "Morton neuroma" (an entrapmment of the common digital nerve between those two bones)?
Another thing that can sometimes help plantar fasciitis is to warm the soles of the feet and then stretch them in bed before you even get up. (You can rub them with your hands or use a heating pad.) Cold helps acute flares, but warmth helps loosen the muscles before you stretch. Stretching first thing minimizes tearing throughout the day.
Ibuprofen can definitely help minimize inflammation, but it can be hard on the kidneys, so take as directed and make sure you don't get dehydrated while using it.
[Such great advice on this thread. What a wonderful resource this place is! ]
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Funny, I just walked over here to the computer in sock feet and as I walked it occurred to me that the pain I've been feeling when I walk probably means plantar fasciitis. I thought about turning around and putting shoes on and then decided not to. Posts: 1990 | Registered: Feb 2001
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Seriously, I do not even really wear slippers anymore, just my new fashionable Birkenstock clogs purchased on QVC, or my Earth shoe sandals.
CT, that's it!! Man, does it hurt.
CT or Theca, have you ever noticed a connection between sinus infections and heel pain? My doctor had a few patients with similar issues, and the time I had it the worst was when I had sever sinusitis.
Posts: 10890 | Registered: May 2003
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posted
I've never seen that connection. I'll start looking for it. Funny, though. I'm in the middle of planning a move. Moving day is in 2 weeks but I work 14+ hours a day so when I am off I am working hard packing. That means I'm doing a lot of walking around, walking on toes and heels as I lift, carry, reach, or try to avoid falling over my cat. My cat is far too helpful for his own good. That's when I started having pain everywhere but especially my feet. I also have allergies to dust and cat hair, both of which get stirred up by packing. So guess what? Sinus and feet problems. Heh.
Posts: 1990 | Registered: Feb 2001
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Elizabeth, my dad had his Morton neuroma injected a couple times by his podiatrist. Then the podiatrist did an office surgery and removed the neuroma. It was a quick and easy surgery, my dad got to watch. My dad hasn't had any problems with his feet since. In retrospect I wish I had gone along and watched the surgery.
Yeah, next time I research accupuncture I'll look into that. Accupuncture is fascinating.
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You know, it was really sad. My podiatrist died suddenly a few years ago, and I have never been to another one. I loved him. He was the sweetest guy. He was only about 52, and was playing basketball with his son.
I just haven't gone back since then. Silly, I guess.
Anyway, it has not been acutely painful in a while. As long as I am careful and don't go around barefoot or wear stupid shoes.
Posts: 10890 | Registered: May 2003
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posted
Sweet Christ, I sure opened a can of worms here, now didn't I?
My pain only really occurs when I swim with fins on (just imagine how that hurts) or when I try and stretch my ankles and legs. Not sure what orthotics can do for those.
Posts: 2258 | Registered: Aug 2003
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posted
Book, if it hurts when you stretch, it probably needs stretching. Have you ever gotten a foot massage? Maybe that would help loosen things, and then it would not be as painful to stretch. Liz
Posts: 10890 | Registered: May 2003
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posted
I used to get cramps in the insides of my arches a lot. It was mostly when I was taking ballet (foot problems was one of the reasons I quit). Since then it hasn't really been a problem, but I found out that I also have Morton's Toe. It isn't bad enough to need an operation or anything, but it still hurts like heck sometimes.
So if you don't want to take drastic measures (surgery, braces, etc), just avoid going barefoot, wear good shoes, and massage your feet if you do get cramps.
Posts: 4174 | Registered: Sep 2003
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Well, when I said that I meant when I stretch other things - quads, calves, things like that. Not foot stretching.
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