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Hurty foot

JellybabyJellybaby Posts: 180
in General Chat
Hello,

I've noticed over the last week or two that I've developed an ache in the arch of my right foot when walking and cycling. I've got absolutely no idea where it has come from, but it gets worse when i wear flip flops. Rest seems to help, but as soon as i start running, and after about 10 mins on the bike it comes back.

Any ideas what it might be and how to deal with it?

Cheers

JB

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    gdh250467gdh250467 Posts: 237
    Initially, don't wear flip flops.
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    MultieventMultievent Posts: 5
    Possibly Plantar Fasciitis. It's a painful condition caused by overuse of the Plantar Fascia or arch tendon of the foot. That's a broad, thick band of tissue that runs from under the heel to the front of the foot.

    It can be caused by a number of things. You might like to get your running shoes checked. If you're either an over-pronator or an excessive supinator and aren't wearing appropriate trainers then that could be a cause.

    Wearing shoes (or flip flops) with insufficient arch support should be avoided. You can stretch it by pulling up on the toes, which can help. Massaging it by rolling a golf ball under your foot is another home treatment.

    It can be hard to shift. I suggest an online search and then pick a treatment you like the sound of.... there are a lot of alternatives out there, some of them pretty contradictory.

    Of course, you might just have bruised it!

    Best of luck.
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    willieverfinishwillieverfinish Posts: 1,381
    Yea, a dropped arch.

    Analgesia and good quality shoes with arch support will see you right in a few weeks.

    Flip flops are crap for feet.
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    Phil TPhil T Posts: 49
    Certainly sounds like Plantarfasciitis. Go to a podiatrist who has good biomechanical knowledge (NHS have the best bio specialists). Most running shop staff don't know their navicular from their cuniform. It can be related to poor calf muslce flexibility, restricted movement available at the big toe joint, you could have a high arch foot with reduced shock absorption,, a low arch foot with excessive pronation, a hypermobile foot, a high BMI, poor footwear (i.e. flipflops) and the list goes on. You're an athlete so its more than likely over use but it can related to any of the above. There is more to foot biomechanics than over-pronation

    My advice now would be the old favourite RICE (rest being the big one here). Can of drink in the fridge and at work and at home a few times a day take it out and roll your foot over it for 10 mins. Avoid barefoot walking esp first thing in the morning, NSAID (i.e. neurofen). Did I mention rest?
    new trainers once you know whats going on with your biomechanics, gentle calf and hamstring stretching (many health professionals see the plantarfascia as an extension of the Achilles)

    Good luck and let me know how it goes Phil

    PS Don't forget rest

    PPS If you need advice on finding a good podiatrist let me know
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