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Left Flat foot stretching
Having flat foot , paining in a nerve point sometimes suddenly like a nerve is stretched in mid left feet , wearing slippers , tried ortho slipper
Answers (5)
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Foot muscle strengthening may help. Simple exercises like newspaper crumpling with your feet,curling your toes and opening them out,moving foot clockwise and counterclockwise are some basic exercises which you may try.Contrast bath i.e immersion of foot alternately in warm water and cold water for about 10 minutes,once or twice a day may help with pain relief. At some point in time,please learn some core muscle strengthening exercises from a qualified physiotherapist.
Next Steps
If you have flat feet,you may need customized insoles for your footwear. Your physiotherapist will be able to help you with appropriate recommendations
Health Tips
It is always advisable to seek consultation from a physiotherapist,so that exercises can be customised as per your concerns.If any exercise causes an increase in symptoms ,stop exercise and seek help.
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This may b due to Morton’s neuroma . Morton's neuroma involves a thickening of the tissue around one of the nerves leading to your toes. This can cause a sharp, burning pain in the ball of your foot. Your toes also may sting, burn or feel numb.
Hot water bath vl b good
Use of soft pads or insoles
Next Steps
Consult a physiotherapist
Health Tips
Wide toed shoes vl b benificial
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Any particular activity recently that started the pain?
Dip your feet in hot to warm water for 8 minutes. Remove your feet and immediately dip in icecold refrigerated water for 5 minutes .
When under water, spread out your toes and get them closer back again. Do this 10 times.
Repeat once again hot- cold- exercise . This should relieve the pain as of now .
If pain persists, visit orthopaedic doctor.
Next Steps
Call me for a video consultation . To examine your foot arch and suggest exercises.
Health Tips
Change footwear.Donot walk barefoot even in doors.
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Ms. Komal Jagtap Gaonkar (PT)
Physiotherapist
14 yrs exp
Mumbai
Use pain'relieving gel like volini gel or diclofenac gel.
Use contrast foot bath like use hot water to dip your feet and then use ice water to dip feet.
Do foot strengthening exercises three times a day.
Towel curling with toes
Ice bottle roll under feet.
Foot movement like upand down., Clockwise and anticlockwise.inside outside.
Next Steps
for more information please consult online with physiotherapist.with practo app
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Dr. Jacob Roshan Mathew (PT)
Physiotherapist
19 yrs exp
Bangalore
From what you are describing it sounds like it is Morton's Nueroma... would have originally developed from compressive foot wear.
Yes, as has been mentioned do heat baths 10 to 15 mins. In it curl your toes, then extend to stretch out out toes. Repeat at least 20 reps and 2 rounds of it. Make sure that water is not too hot. You could use heat because you mention that there is no constant pain and pain relieves after some time.
Now there is taping that you could do to rectify the pain. But hard to explain here...
Next Steps
If pain is constant then use a cold pack there, if not use heat as mentioned above.
perform the toe curls and fanning out 20 reps 2 rounds. at least 3 times per day
move your toes up stretch 10 sec 15 reps
point toes down stretch 10 sec 15 reps
Its hard to explain without proper diagnosis. But above is part of general management....
Health Tips
make a physio appt for accutate diagnosis...
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.