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Foot pain is one of the most common issues that people deal with. When trying to figure out the solution to foot pain, there are a lot of not so helpful suggestions. If you are suffering with foot pain, this blog is a great place to start to figure out your own solution and get back to doing what you love.
Here at MTS, we see a lot of patients with foot pain, especially as summer kicks into full gear! Why? Summer usually means more time outside and on your feet, vacations with lots of walking, and switching to a type of shoe your foot might not be used to wearing.
My foot hurts! How do I know where to start?
Start with a medical doctor if: you had a trauma to your foot (twisted it, run over, stepped on by something heavy or very forceful, etc), you're unable to walk due to the pain, the pain doesn't improve with rest, you felt a pop or tear accompanied later by bruising and swelling.
What could be going on: sprain or fracture, stress fracture, tear of a tendon, ligament, or muscle.
Bonus tip: try to see an orthopedic doc that specializes in foot and ankle!
Start with a physical therapist if: your pain gets better when you rest, your pain gets better as you warm up, your pain started after an increase in activity (more walking, running, jumping, etc), you tried some stretches or exercises that help but the pain keeps coming back.
What could be going on: overuse injury, tendinitis, tendinosis, plantar fasciopathy
Bonus tip: in CT, you can go directly to PT without a prescription. PTs are trained in how to determine if something is more serious and needs to see a different medical professional!
Let's say its not a fracture, tear, or strain...
What are the treatment options?
Rest and Exercise Adjustments: if you got pain after running 5 miles, adjusting the amount you are running is important in the beginning of recovery. Maybe that means you only run 3 miles, or maybe instead trade running for the bike for a few weeks. It depends on the individual and the specific symptoms.
Physical Therapy: A PT can help you determine how to adjust rest and exercise routines. Beyond that, they can create custom strength and mobility programs, do hands on work to improve mobility, and help adjust movement form so there is less stress on your foot.
What should I avoid for treatment?
JUST cortisone injections without strength and mobility work.
JUST orthotics without strength and mobility work. (Bonus: custom orthotics haven't been shown to be more helpful than off the shelf versions, so try that first before shelling out the extra cash!).
What about footwear?
Unfortunately, there hasn't been great research results on running shoe type and injury avoidance. Bottom line is that everyone is built so differently there can't be a perfect shoe for everyone! When picking running shoes, try them on and make sure they feel good. There should be no need to "break them in." The same goes for everyday and walking shoes - they should be comfortable!
What about sandals? My suggestion is using a sandal with a strap that goes around the back of your foot vs a flip flop. Flip flops will make your small foot muscles work on overdrive, which can lead to overuse pain!
Need some more guidance? Ready to ditch foot pain? Give us a ring and we will be happy to help you find the best solution for you.
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is a board certified orthopedic specialist, a former collegiate runner, and current track and field coach. She has successfully treated elite athletes, weekend warriors, and regular folks just trying to be active for foot and ankle pain. She believes having a full body approach is important to getting to the root cause and being able to stay active - pain free.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
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