Must Know Facts about Stress Fractures of the Foot and Ankle

Many stress fractures of the ankle and foot are overuse injuries. They occur over time when repetitive forces result in microscopic damage to the bone. The repetitive force that causes a stress fracture is not great enough to cause an acute fracture — such as a broken ankle caused by a fall.


Hairline stress fractures usually occur when people change their activities — such as by trying a new exercise, suddenly increasing the intensity of their workouts, or changing the workout surface (jogging on a treadmill vs. jogging outdoors). In addition, if osteoporosis or other disease has weakened the bones, just doing everyday activities may result in a stress fracture. However, anyone can incur this ailment so if you feel foot pain be aware of this condition so you may take proper action and see your doctor.

If you have a stress fracture, you must refrain from high impact activities for an adequate period of time. Returning to activity too quickly can not only delay the healing process but also increase the risk for a complete fracture.

Detailed Description

Stress fractures occur most often in the second and third metatarsals in the foot, which are thinner (and often longer) than the adjacent first metatarsal. Also it’s common in the calcaneus (heel); fibula (the outer bone of the lower leg and ankle); talus (a small bone in the ankle joint); and the navicular (a bone on the top of the midfoot).

Interestingly, your bones are in a constant state of turnover—a process called remodeling. New bone develops and replaces older bone. If an athlete’s activity is too great, the breakdown of older bone occurs rapidly — it outpaces the body’s ability to repair and replace it. As a result, the bone weakens and becomes vulnerable to stress fractures.


The most common symptom of a stress fracture in the foot or ankle is pain. The pain usually develops gradually and worsens during weight-bearing activity. Other symptoms may include:

  • Pain that diminishes during rest
  • Pain that occurs and intensifies during normal, daily activities
  • Swelling on the top of the foot or on the outside of the ankle
  • Tenderness to touch at the site of the fracture
  • Possible bruising

First Aid

See your doctor as soon as possible if you think that you have a stress fracture in your foot or ankle. Ignoring the pain can have serious consequences. The bone may break completely.

Until your appointment with the doctor, follow the RICE protocol. RICE stands for Rest, Ice, Compression, and Elevation. In addition, nonsteroidal anti-inflammatory drugs, or NSAIDs, such as ibuprofen or naproxen can help relieve pain and reduce swelling.

Treatment and Recovery       

Seeing a medical doctor (podiatrist) is the only way to definitely get the right diagnosis and treatment. They can perform imaging to see your bones and determine the right steps to take. In most cases, it takes from 6 to 8 weeks for a stress fracture to heal. More serious stress fractures can take longer. Returning to activity too soon can put you at risk for larger, harder-to-heal stress fractures and an even longer down time. Reinjury could lead to chronic problems and the stress fracture might never heal properly.


For more info go to:–conditions/stress-fractures-of-the-foot-and-ankle

Broken Toes vs. Stubbed Toes – Symptoms, Treatment & When to See a Doctor

Stubbing a toe hurts so much because our feet are densely packed with nerve endings. We may question the severity of a stubbed toe, wondering if it’s broken after ten minutes of soreness. When it comes to your health and comfort, it’s best to ice and rest your toe after an injury or, better yet, to keep your feet protected at all times.

Many of us wonder what to do with a broken toe and what the difference is between a broken toe and a stubbed toe. You don’t want to waste time and money seeing a doctor for a stubbed toe, but you don’t want to overlook a broken toe and have the fracture heal incorrectly, creating a crooked appearance.

Symptoms of broken toe:

  • Hear a sound at the time of the break
  • “Pinpoint pain” which is pain at the place of impact at the time of the fracture and possibly for a few hours later.
  • Crooked or abnormal appearance of the toe
  • Bruising and swelling of the toe the next day
  • Bruising, discoloration of a nail
  •  “If you can walk on it, it’s not broken” is NOT true
  • Stress fracture (hairline break) cause swelling but sometimes not bruising and the pain could go away when resting, but returns when putting force on the toe

When to see a doctor:

If the toe looks to be crooked or there is a bone protruding/out of place, it is recommended to see a doctor immediately. If the pain is severe and/or swelled for a prolonged period of time, it is recommended to see a doctor. If a fracture near a joint is left untreated, it can lead to arthritis.

Healing time:

Symptoms of a broken toe may last 8 to 10 weeks and take that long to heal.

First thing to do if you stub or something hits your toe badly:

If you suspect your toe might broken, do the following until you can see a doctor:

  • Rest – don’t put weight on it
  • Elevation – to decrease swelling and pain, keep the foot raised above the level of the heart
  • Ice – put ice or something ice-cold in a plastic bag and apply it to the injury for 15 to 20 minutes every one to two hours
  • Go to doctor to for proper diagnosis and treatment

Best Advice: prevent hurting your toe to start!

Don’t walk around in your house barefoot. It’s good to air your feet but do it sitting or laying down. Wear orthopedic slippers to protect your feet and prevent painful bouts of foot damage and suffering.


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The Healing Benefits of Foot Soaks

Immersing your feet in a tub of warm water, even without anything extra in it, is a nice way to relax after a long day. A foot soak soothes your muscles, hydrates your skin and can relieve aches and pains. Plus letting your feet sit in their own bath can help reduce swelling and prevent bacteria from settling into blisters and cuts or under toe nails.

The following additions will enhance your healing foot soak:

Epsom Salt
A combination of magnesium and sulfate, Epsom salt is a compound that can help flush toxins and heavy metals from your skin’s cells, reduce inflammation, increase circulation and ease muscle cramps and joint pain.

As your feet absorb the magnesium, pain-reducing ions are released, relaxing your muscles and nerves and helping them function properly by regulating your electrolyte levels. The sulfate targets any harmful substances that need to be eliminated from your body. Epsom salt can also quell foot odor, help heal fungus or ingrown nails, and soothe dry skin. You can find this healing salt at most drug stores and pharmacies.

Essential Oils
Try adding a few drops to your soak. Here are some popular choices, which you can use individually or combine together for your healing foot treatment:

  • Cedarwood oil is an antiseptic and anti-fungal, making it a good choice if you suffer from Athlete’s Foot.
  • Cypress oil is an antiseptic and natural deodorant. Add a few drops to your soak if you have a blister or are concerned about foot odor.
  • Juniper berry oil alleviates muscle aches, including those caused by arthritis.
  • Lavender oil, as you may know, is a favorite for relaxation. It’s also a natural pain reliever—optimal for sore muscles and joints.
  • Rosemary oil helps soothe tired muscles and has antiseptic properties.
  • Wintergreen oil is considered nature’s aspirin. It helps with pain and swelling and has a cooling sensation that is particularly pleasurable on tired feet.

Finish with a self-massage using lotion, locking in moisture and softening calluses.

When a Soak Isn’t Enough
Foot soaks are great for relief of minor aches and pains but don’t hesitate to see a doctor if you experience any of the following:

  • Sudden, severe foot pain
  • Bleeding, bruising or tenderness following a foot injury
  • Redness or swelling
  • Foot pain if you’re a diagnosed diabetic
  • Pain that lasts longer than seven days

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5 Biggest Mistakes When Choosing Workout Shoes

5 Biggest Mistakes When Choosing Workout Shoes

The single most important piece of equipment in virtually any kind of exercise program — running, aerobics, hiking, tennis, basketball — is the right pair of shoes.

A good pair of sneakers can make or break your workout. And it’s easy to go wrong and hurt your feet.

Here are the five biggest shoe mistakes people make.

1. Grabbing Whatever’s Handy

“The biggest mistake people make when they start running, jogging, or some other exercise program is just reaching into the closet and pulling out an old pair of sneakers,” says Tracie Rogers, PhD, a consultant for the American Council on Exercise. An old pair of shoes may no longer have the support you need. And even more problematic, that pair of shoes might be inappropriate for the activity you choose.

2. Choosing the Right Shoe — for the Wrong Workout

You need to choose the right type of shoe for the kind of workout you’ll be doing.

“Running shoes have no lateral stability built into them because you don’t move your feet laterally when you run. You’re only going forward. A running shoe is built to give you support and stability as you move your foot through the running gait cycle,” says Joe Puleo, the author of Running Anatomy.

However, even walking shoes differ from running shoes. So can’t you just get a good cross-trainer and use it for everything? Maybe, maybe not.

“There’s no specificity to them — you can’t do any one thing well,” Puleo says. “You can run a mile or two. But most of them are not very good shoes for any particular activity.”

Then again, some people aren’t heavily into running, hiking, biking or any one sport. They go to the gym occasionally and hit the treadmill or do aerobics. For them, a cross-trainer might be the best choice.

Notably, the American Podiatric Medical Association (APMA)  recommends that if you’re going to participate in a particular sport two to three times a week or more, you should choose a sport-specific shoe.

3. Loving Them Too Much

“Your workout shoes should be your workout shoes and not your running-around-town shoes,” Rogers says. “You’ll break down a pair of shoes standing in them or wearing them to the mall and running errands much faster than when you’re running or exercising.” So buy yourself a pair of casual tennis for running around town, and stow your good workout shoes in the closet.

4. Loving Them Too Long

Another big mistake many people make with athletic shoes is not replacing them often enough.

“They think they should replace their workout shoes when they start looking bad,” Rogers says. “But shoes start to break down while they’re still looking good. The support — the reason you buy the shoe in the first place — is gone, and you’ll start feeling strange aches and pains in your feet, knees, hips, and back.

If you’re exercising on a casual basis, you can make your shoes last a year, but if you’re working out every day, 6 months is pretty much your limit. You should also have your shoe size rechecked every year,

5. Doing It Yourself

Unless you’ve been playing your sport for a long time and have learned exactly what shoe is right for you, it’s a bad idea to just walk into a sporting goods store, try on a few pairs of shoes, and walk out with what you think is best.

Instead, go to an athletic shoe specialty store to get an expert insight on the right shoe and the best fit. They’ll take three measurements — not just one — on the metal plate known as a Brannock Device that we’ve all seen in shoe stores. You need to know not just length but also width and arch length. It’s better to take the time to get set up right than be hurting later and not even working out at all.


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Soothe Your Cranky Baby With Foot Massage

Babies typically respond very well and almost immediately to reflexology techniques. It’s effective, natural, safe, and based on the principle that certain reflex points found on the feet and hands correspond to specific organs, muscles, bones and body systems.

By applying gentle pressure to particular areas in the feet, blockages can be released to restore the flow of energy within the body. This can help soothe a cranky baby or even immediately relieve tummy pains or constipation.

You can begin using reflexology at birth, and it can be used as a valuable tool for parents to calm their children in a loving way while bonding with each other. Reflexology can be used as a natural healing technique for acute illnesses as well as part of a preventative maintenance program for overall good health.

I have gathered some tips below on using reflexology with infants from 

 Finding time for reflexology

Babies get wiggly and it can be hard to find a time when baby is happy to be still to have his feet played with.

 For young babies you can try working on your baby:

  • As part of your massage routine
  • While asleep
  • While feeding
  • While rocking
  • In a carry pouch

 With older babies you can also:

  • Play this little piggy went to market or round and round the garden while pressing the relevant parts of the foot. A few presses here and there and you have a reflexology workout that is a natural extension of a fun game
  • During bath time

How often should you use reflexology?

  • For a specific chronic problem such as reflux or eczema, once a week for three to four weeks is the best way to start out. Results can then be maintained with bimonthly or monthly treatments.
  • Reflexology can also be used to maintain good general health, as an extension of your regular daily infant massage.

How to do reflexology

The basic formula of a reflexology treatment is simple.

  • Relax and bring blood flow to the foot with a quick warm up
  • Find the relevant reflex area
  • Apply a technique- Experiment with different techniques and find what works for you and your baby. This is likely to change as your baby gets older.
  • Continue technique application until symptoms stop or recede to an acceptable level. For more chronic conditions you can apply reflexology techniques consistently three times a day, symptoms or no symptoms. The goal is to break up the stress pattern. Over the course of several weeks, you should see improvement in any longer lasting symptoms.

 Popular techniques

These are techniques used by reflexologists mostly when working with adults. While these techniques are also valuable tools for working with babies and young children, as a parent working with your baby it’s  fine to invent your own techniques. The most important thing is to stimulate the appropriate reflex area and to alternate stimulating techniques with more relaxing ones. To improve the accessibility to specific reflex points you can use one hand to gently hold the toes back.

Relaxation techniques

Use stroking and milking massage strokes on the feet at the beginning and the end of the session as well as in between the stimulating reflexology techniques. This helps to take the intensity out of the session.

You can also make up you own relaxation foot massage, the more natural it feels to you, the more relaxing it will feel to your baby.

Stimulating techniques

Thumb Walking  

This technique helps to consistently hit the reflex points every time and is used by reflexologists to cover larger reflex points. This is the best way to massage the intestinal reflex area.

You can practice the thumb walking technique as outlined below and or watch the instructional video that follows.

Step 1: Grasp your thumb at the second joint. Bend and unbend the first joint.

Step 2: Rest your hands on your leg. Now bend your thumb at the first joint. Unbend it. Proceed to bend and unbend your thumb, taking small steps forward with each bend and walking down your leg.

Step 3: Now rest your fingertips on the surface of the arm. The thumb rests of the under side of the arm. Holding your fingers in place, bend and unbend your thumb on your arm. As you unbend your thumb, take a small step forward. Practice “walking your thumb” in a forward direction.

Your fingers stay in place until your hand is stretched uncomfortably. Reposition the fingers and keep them in place as the thumb again “walks” forward.

Step 4: Maintaining the position of your fingers, lower your wrist slightly. Do you notice your thumb is now exerting more pressure? Now drop your wrist lower. Do you feel even more pressure?

The amount of pressure you apply is controlled by lowering or raising the wrist. Leverage is thus created by an interplay of fingertips, wrist and thumb tip.

Step 5: As you practice the thumb walking technique on your arm, try to exert a constant steady pressure. This is most easily achieved by effective use of leverage as described above.

Note: The contact of the fingernail may create a comfort problem for the person with whom you are working. Be aware of the fingernail marks you may be leaving. If you are concerned about comfort or if you have long nails, use the flat of the finger or thumb to exert pressure or use a different technique.

Reflexology as a maintenance tool for your baby’s health

Used in this way reflexology can help your baby’s body to heal itself by detoxifying, relaxing and balancing it.

This routine can be used on a daily basis and can help to detect and even treat imbalances before your baby experiences any symptoms.

The reflex area for solar plexus is the foot’s number one point for relaxation.

Gently press your thumb there while holding around the foot with the rest of your hand.

Make small circular movements until you feel a subtle “let go” from your baby, almost like an exhalation.

Do both feet simultaneously.

Step 2

Start by the arrow on the right foot and press a little bit with your thumb. Stay a moment and try to feel the area. Are there any small irregularities just under the skin?

Massage the area gently, and move up slowly, feeling each and every little bit of the area until you reach the end of the pink color on the left foot. It can be repeated several times if your baby doesn’t protest; this will stimulate the colon and the bowel movements.

Step 3

The kidneys belong to the eliminating system of the body; they filter the blood.

Massaging the kidney points can be a great stress-reliever.

Start at the top on the right foot where the kidney area is located and massage gently for a while, then move down along the ureter and end up at the side of the foot where the bladder is situated. It is not visible on the picture, but the bladder area begins exactly where the green color ends.

Massage lightly, one foot at a time.

Step 4

You might hear a little cough when you start massaging the lung area.

Start from the bottom of the area and work your way up.

Massage one foot at a time.

Step 5

End your massage with the sinuses. These areas should be caressed. Put all your love into the massage and softly press on each toe.

If your child has a cold, this could help release mucus and clear the head.

If you feel like continuing, then massage other parts of the foot. This is the time when the two of you are sharing a deeply relaxing and loving experience. It doesn’t matter so much if you do it right; what matters is that you both enjoy it.


Managing Arch Pain

The term arch pain (often referred to as arch strain) refers to an inflammation and/or burning sensation at the arch of the foot.


There are many different factors that can cause arch pain. A structural imbalance or an injury to the foot can often be the direct cause. However, most frequently the cause is a common condition called plantar fasciitis. The plantar fascia is a broad band of fibrous tissue located along the bottom surface of the foot that runs from the heel to the forefoot. Excessive stretching of the plantar fascia, usually due to over-pronation (flat feet), causes plantar fasciitis. The inflammation caused by the plantar fascia being stretched away from the heel often leads to pain in the heel and arch areas. The pain is often extreme in the morning when an individual first gets out of bed or after a prolonged period of rest. If this condition is left untreated and strain on the longitudinal arch continues, a bony protrusion may develop, known as a heel spur. It is important to treat the condition promptly before it worsens.

Treatment & Prevention

This is a common foot condition that can be easily treated. If you suffer from arch pain avoid high-heeled shoes whenever possible. Try to choose footwear with a reasonable heel, soft leather uppers, shock absorbing soles and removable foot insoles. When the arch pain is pronation related (flat feet), an orthotic designed with a medial heel post and proper arch support is recommended for treating the pain. This type of orthotic will control over-pronation, support the arch and provide the necessary relief.


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DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

Foods To Help Your Body Detox

The holidays are here, which means indulgence for many. Parties, socializing, celebrations…they all add up. There are some every day foods you can start incorporating into your diet to help your body get some detox during this busy time. Of course, being sure to drink enough water and get enough sleep is also crucial to feeling your best! I know it’s tempting but staying up all night playing around on your phone is not doing your body any favors! Try adding these foods into your diet as much as possible this holiday season.

Asparagus: Great for the liver, spleen and pancreas. Our livers take a beating with all the holiday celebrations, so asparagus is a great way to help off-set that a bit. Asparagus also has natural pain relieving properties, helping to reduce inflammation in the body.

Berries: Berries are high in anti-oxidants and vitamin C. They are a great way to help your body process toxins and heal itself. Berries are a great way to get the health benefits of fruit with lower sugar content.

Cucumbers: Cucumbers support the adrenal glands, which often take on a lot of stress during the bust holiday season. They also help to strengthen the kidneys while flushing toxins out of the body. My kids especially love baby cucumbers, they make a great snack and are an easy way to add veggies to a lunch!

Garlic: Garlic has natural anti-viral and antibacterial properties that help defend the body and boost immunity and healing. Garlic is also know for killing off strep bacteria, which can run rampant in the colder winter months. Garlic helps to flush toxic viral and bacterial overload out of the lymphatic system.

Lemons & Limes: Lemons & limes help to improve digestion and cleanse the liver. They also help to balance sodium levels and electrolytes. Adding lemon or lime juice to warm water first thing in the morning can help to get your digestion properly moving. This is a great way to combat constipation.

Exercise and sweat is also a great way to help your body naturally release toxins. So be sure to get up and move!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.


Diabetes and Feet: Minor Wounds, Major Problems

For most people, small foot injuries like calluses or blisters are a minor aggravation. They may feel sore, and they certainly don’t make your feet look any better. But these small wounds can grow into devastating problems for people with diabetes.

“The average person will unconsciously change the way they walk to minimize that callus forming, because for many people it hurts,” explains Marc House, DPM, a podiatrist at the Podiatry Associates of Indiana, Foot & Ankle Institute in Indianapolis. “With diabetes, you don’t feel it, so you continue to walk on the area.”

Here’s why:

  • Diabetes can damage nerves in the feet, so many people with diabetes don’t have normal sensation in their feet.

Diabetes can lead to narrowed arteries in the legs, causing poor blood flow to the feet.

  • Minor wounds may heal poorly and become infected as a result of the reduced blood flow. If you can’t feel your feet very well, you may not even realize that a problem is developing. Diabetes experts make it a priority to teach people to protect their feet for good reason. Doctors perform thousands of lower-limb amputations, including foot removal surgeries, in people with diabetes each year because of these nerve and circulation issues.

Diabetes and Feet: Keeping Them Healthy

According to the National Institutes of Health, smart tips for people with diabetes include:

  • Inspect your feet daily. Stay on the lookout for signs of possible trouble such as red spots, blisters, and cuts. If you can’t see the bottoms of your feet, lay a mirror on the floor and use it to inspect your soles. Let your doctor know if you notice any sores or cuts on your feet that don’t heal within a day or two.
  • Never walk barefoot. That goes for inside and outside. Always feel inside your shoes with your fingers before you put them on to make sure a sharp object isn’t hiding inside.
  • Keep them warm. If your feet get cold, put on warm socks. Avoid using heating pads on your feet — they may burn you.
  • Get a check-up. Ask a health care provider to check your feet at every visit.
  • Use a pumice stone. If your doctor says it’s okay, use a pumice stone to treat calluses. Never use a sharp blade on your feet.

Wear the right shoes and socks. Buy shoes that have plenty of support, but are not too tight. Also be sure to wear clean, lightly cushioned socks at all times to prevent blisters.

  • Control your blood sugar. As with most diabetes complications, you’re less likely to have foot problems if you aggressively manage your blood sugar. Work closely with your doctor to keep your blood sugar under control.
  • Don’t smoke. You probably already know that smoking is bad for your heart and lungs, but you may not know that it also decreases blood flow to your feet — increasing the risk of sores and infection.

Reference source:

Pain in the Ball of Your foot? You May have Metatarsalgia

Causes, symptoms and treatments

Metatarsalgia, is a type of pain and inflammation that occurs in a part of the foot known as the metatarsal, or the ball of the foot.

The metatarsal bones join the toes to the foot. Metatarsalgia affects the metatarsal heads, where the three middle toes meet the ball of the foot.

It most commonly affects the first metatarsal head, the ball of the foot just behind the big toe. It is a common problem, especially among physically active people. High impact sports, such as running and jumping, increase the risk. Sometimes, it can result from badly-fitting footwear or an underlying medical condition.

The severity of the pain can vary. It may affect just one or two toes, or sometimes the whole foot, or both feet.

Putting weight on the foot can worsen the pain, for example, when standing, walking, or running.

Signs and symptoms

Pain can range from mild to severe. It is usually more noticeable and unpleasant when the individual stands or moves.

There may be a burning or shooting pain, or a sharp aching, and there may be tingling or numbness in the toes. It can affect the area near the toes and the ball of the foot.

Pain may be worse on flexing the toes.

Symptoms usually develop slowly. However, they sometimes appear suddenly, especially if an increase in exercise puts strain on the feet, such as running or jumping.

Causes and risk factors

In the foot, there are small toe nerves between the metatarsal bones.

When the head of one metatarsal bone presses against another, the small nerve is caught between them and starts to become inflamed. This causes metatarsalgia.

Putting weight on the foot can worsen symptoms, because with each step the metatarsal bones rub together, increasing the inflammation of the nerve.

Factors that can contribute to metatarsalgia include:

  • Footwear: Shoes that are too tight around the toes can cause pain, or high heels that add pressure to the ball of the foot as it is forced into a tight space.
  • Being overweight: The excess weight can put strain on the foot.
  • Age: The pad of fat that protects the foot can get thinner with age, leading to metatarsalgia.
  • High impact exercise: Running or playing high impact sports increases the risk, as the feet absorb large amounts of force.
  • Shape of the foot and toes: Having a high arch or a second toe that is longer than the big toe can add to the pressure.
  • Stress fractures: Small breaks in the toe bones can cause pain when pressure is applied.
  • Stiff ankle: This can add pressure to the metatarsal bones.

Some medical conditions that can cause metatarsalgia are:

  • rheumatoid arthritis, with swollen joints in the foot, or gout
  • diabetes if the small nerves in the foot can become irritated
  • a buildup of fluid in the foot

Morton’s neuroma is a growth of fibrous tissue around of one of the nerves between the metatarsal heads. Morton’s neuroma has very similar symptoms to Metatarsalgia and can cause further stress to the metatarsals.


You may see a family doctor or go straight to a podiatrist, a specialist foot doctor.

The doctor will examine your foot and ask about:

  • your medical history
  • your lifestyle
  • your type of footwear

They will also ask about when the pain began, how often it occurs, when, and where, whether or not it is getting worse, and if there is pain elsewhere in the body.

There may also be tests.

Imaging tests, such as an X-ray, an MRI or ultrasound scan will reveal any bone fractures.

Blood tests can detect possible underlying conditions such as gout, arthritis or diabetes.


Treatment will mainly focus on easing discomfort and pain.

This may include:

  • applying ice to the area several times a day each time for 15 to 20 minutes. Ice should be wrapped to protect the skin
  • using over-the-counter (OTC) anti-inflammatories, such as ibuprofen, will reduce inflammation and relieve the pain

Exercise strategies include:

  • going swimming or cycling instead of doing high impact sports and exercise that puts pressure on the feet
  • exercising the ankle and stretching the Achilles tendon
  • using fitted insoles (orthotics), to reallocate pressure, improve foot function, and protect the ball of the foot

Wearing insoles or orthotics can support the foot and reduce pain. For technically advanced and high comfort orthotics for all your shoes visit:

Strategies to reduce the risk of developing metatarsalgia include wearing proper foot wear. High-heeled shoes should be avoided. Shoes should not be too tight, and there should be adequate support and cushioning.

Maintaining a healthy bodyweight will reduce pressure on the feet.

Not treating metatarsalgia, or returning too soon to activities, can lead to complications. See your doctor for specific diagnosis and treatment regimen.

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Foot Pain from Driving, Driving You Mad?

Foot pain from driving is a very common condition as your feet are working quite hard.

“Driver’s Foot” is the real name of this condition brought on by repetitive stress.

Many people get cramps in their feet, feel the pain in either the heel of their foot, the ball of the foot around the big toe joint or across the top of the foot. The pain can be worse when you get stuck in traffic or drive for long periods.

Here are a few ideas, treatments and techniques that might help reduce the pain and stop any aching you might get when driving for long distances.

5 Treatments for Driver’s Foot, Ankle and Heel Pain

  1. Always adjust the car seat and steering wheel to the most comfortable position possible. Driving with the seat too close to the pedals means your ankle joint gets compressed. Having the seat too low puts more pressure on the tendons at the back of your heel; take time to get in good position.
  2. Wear comfortable, practical shoes for driving. Save the high heels, flip flops and snazzy dress shoes for your destination. Instead wear a running shoe with plenty of cushioning and support. Leave a pair in your car so you don’t have any excuses.
  3. Comfy shoes not enough? Armor up. The right arch support and footbed is essential to healthy feet. Why not invest in a pair of slip in orthotics for constant comfort, on and off the road. Check out a great solution.
  4. Move, already. On a long haul, take breaks to walk, stretch and flex your feet and ankles. If possible, take your shoes off or do some fast foot exercises. At home after driving, try a nice massage to loosen up tight muscles and connective tissue.
  5. The old standby: ice and elevate. You know the drill.

reference source: | Not affiliated with Aetrex Worldwide