Farnsworth Orthopedic Physical Therapy

Orthopedic Physical Therapy

Main navigation

home exercise

Much Ado About Foot Pain

by Leave a Comment

Ouch!

Pain in your feet is no joke.  Especially for those of us who find ourselves on our feet for long hours every day (aka just about everyone). If you find yourself feeling more than the usual aches and pains, it can quickly become a problem.  If you have severe issues, if your walking or ability to stand is being seriously impeded, physical therapy at our office can help.  However, there are some things you can do at home that can make a big impact and get you back on your feet without the pain.

 

A Hot Soak

First, your best friend when it comes to pain relief in your feet can be your bath tub.  A hot soak for your feet and legs in the tub is great for increasing blood flow.  Increasing blood flow helps your body repair the damage that causes pain.  It also helps loosen and relax your muscles.  Ten to fifteen minutes soaking in a hot bath is all you need to maximize the pain relief.

Do not underestimate the benefits of a relaxing hot soak.  (Cat not recommended.)

Exercise

Second, you can help correct the pain you are feeling in your feet by strengthening the muscles in your feet.  Working out the muscles in your feet is not exactly something you see people focusing on at the gym every day.  But some simple exercise can help you see big benefits.  You’ll just need a couple of things from around your house.  Find yourself a handful of marbles, if they are different sizes then all the better.  Next, find a plastic cup.  Sit down on the edge of a chair or your couch and place the marbles on the floor next to the cup.  Using only the toes on your feet, pick up the marbles one by one and drop them into the cup.  It may seem simple, and a little silly, but doing this exercise a few times per day will help build muscles in your feet that you otherwise don’t work directly.  Stronger muscles help your foot to function the way that it needs to in order to be pain free.

Chill Out

We’ve covered heating up, exercise, and last comes cooling down.  What you’ll need for this last at-home technique is a water bottle.  Stick the water bottle in the freezer and let it freeze solid. Now what you have is firm, cold roller for your feet.  Place the frozen water bottle on the floor, and place one foot on top of it.  Apply downward pressure and roll the bottle along the entire bottom of your foot.  Doing this stretches and massages the bottom of your feet, breaking down scar tissue.  The cold helps reduce inflammation, another important aid in pain relief. You want to chill your feet, but don’t do over do it.

 

With these three tips you can make a big difference and be happy on your feet again.

Home is Where the Recovery Is

by Leave a Comment

Part of your physical therapy treatment will be what we refer to as manual therapy, which is when your soft tissues are massaged and stretched directly.  By hand, or with the aid of rollers or specialized tools, your licensed therapist will perform these treatments as a part of your visit. Along with office treatments, there are also some manual techniques you can do at home.  These simple techniques can provide pain relief and speed up your recovery.  Patients who see the most successful results from their physical therapy are those who diligently follow their home exercise program.  Having said that, here are three techniques you can do at home all on your own to get relief.

This first technique focuses on the glutes and makes use of none other than a tennis ball.  Patients with tight glute muscles, sciatica, or piriformis syndrome can benefit greatly from this exercise.  First, get a tennis ball and place it on the floor.  Remember when you used to do a crab walk when you were in fourth grade?  You’ll need to hoist yourself into this “crab” position with the ball beneath you.  Lower yourself down on to the ball to apply medium pressure as you allow the ball to roll over the entire glute area on one side.  This may look a little silly, but it can provide some serious relief!

For the second technique you’ll need a foam roller.  If you don’t happen to have one of these already laying around the house, they are available to buy online or can be found at retailers like Target.  Using a foam roller like this will help to alleviate hip pain and loosen up the IT band.  Placing the foam roller on the floor, sit down on the roller and extend one hand behind you. Your other hand will rest on your thigh. Position the outside of your hip on the roller. Extend your legs out, placing one foot slightly in front of you, planted on the floor. Begin rolling your body back and forth over the foam roller.

The last exercise utilizes something that is likely in your kitchen, a rolling pin.  This technique can actually help relieve pain from plantar fasciitis and loosen the calf muscles.  While sitting on the floor with both legs in front of you, bend the knee of one leg and plant that foot down on the floor creating a space for your rolling pin.  Use the rolling pin to apply pressure rolling up and down your calf muscle.  This technique feels great and can actually provide a lot of relief for pain in your foot! Additionally, the rolling pin can also be used on the arch of your foot to relieve pain associated with plantar fasciitis. To do this, simply place the rolling pin on the floor, put your foot on the pin and roll it back and forth.

Post written by: Tom Farnsworth, PT

Footer Insurance

We accept most insurances!

See a list of our preferred providers.

Sub Footer

Areas Served:

Mesa, Gilbert, Chandler, Phoenix, Queen Creek, Apache Junction, Tempe, Globe, Gold Canyon

Postal Address

Gilbert Office
2550 E. Guadalupe Rd. Suite 111
Gilbert, AZ 85234
Phone: (480) 633-0666

Mesa Office
342 N Val Vista Dr. Suite 106
Mesa, AZ 85213
Phone: (480) 325-3310