What should I do if the soles of my feet hurt? How should I treat it?

Pain in the soles of the feet can puzzle many people. If friends who need to walk for a long time experience pain in the soles of their feet, they should pay attention. It may be due to overwork, and the soles of their feet also need proper rest. Pain on the soles of the feet also requires targeted treatment.

Take a break

1. To give the inflamed tissue a rest, you should reduce the amount of activity, but you cannot stop moving your feet. The amount of activity can be increased or decreased depending on the severity of the pain.

2. Avoid running on hard or uneven surfaces to reduce the tension on the plantar fascia.

3. Apply ice to your heels after each walk to reduce inflammation.

Orthopedic devices

1. Wearing therapeutic insoles can support the arch of the heel, reduce the stretch of the plantar fascia, and prevent recurrence.

2. Wear heel pads to raise the heel and reduce the shock and pressure on the heel when it is under force.

3. Use an ankle orthosis at night to keep the ankle in a neutral or 5° dorsiflexion position to keep the Achilles tendon stretched.

sports

Exercise can maintain, control and strengthen the muscles that move the feet and relieve pain. 1. Achilles tendon stretching exercise

Stand facing the wall with your hands on the wall, stand in a lunge stance, bend the front knee and straighten the back leg. Remember to point your toes forward and keep your heels on the ground, and lean your body forward. When stretching the gastrocnemius muscle, the back foot should feel tight, and maintain this for ten seconds. When stretching the soleus muscle, the front foot should feel tight. Maintain this position for ten seconds and repeat the movement ten times. 2. Plantar fascia stretching exercise

After getting up in the morning, sit on the edge of the bed, place your hands on your front feet, straighten your toes, hold for ten seconds, relax, and repeat the action ten times. 3. Muscle strength training

Exercise for the tibialis posterior muscle: Sit down and lift up the affected foot, move the ankle downward and inward. During the exercise, the inner side of the calf should feel slightly tight. Maintain the tension for ten seconds and repeat the action ten times. Note: Stop exercising when you feel tired, and the principle of exercise is not to increase the load on your feet.