A pain in the foot can be a real pain in the neck

Dr. Robert Kipferl, Board-Certified Podiatrist

Well, here comes summer, and along with it, plenty more activities that rely on – and punish – your feet.   It’s no wonder that three out of four Americans experience significant foot pain in their lifetime; the foot is perhaps one of the most structurally complex parts of the human body.   It contains 33 joints, 106 ligaments, 26 bones and 20 muscles and tendons connecting from one’s muscles below the knee.   

The feet are also where a chain reaction of issues can originate, since our feet affect the kinetics of the entire body, causing people to consciously or unconsciously compensate in their stance and posture.  That can cause pain and injury in the ankles, knees, lower back and even the neck.  Here are the Top Three causes of foot pain that I see in our offices:

1. Ill-fitting shoes and high heels.  The excessive heel elevation of women’s pumps concentrates pressure on the toes and the ball of the foot.  You may be fashionable, but your feet are forced into unnatural positions and shapes.  By now, most people know that high heels aren’t good for you, but I know women will still wear them.  For your feet’s sake, just make the compromise to wear them as little as possible and the shorter the heel you choose, the better. 
   
   
2. Medical Conditions.  Diabetes can cause real pain and numbness in the feet.  Pregnant women also experience fluid buildup and swollen feet, along with weight gain that places extra pressure on the feet.  In addition, during the third trimester of a pregnancy, a ligament in the arch of a woman’s foot often stretches and relaxes, the result of a hormonal trigger associated with pregnancy.  Women usually realize this when they have to move up at least a half to a full shoe size.  You can’t really deny Mother Nature, so don’t try to pack your toes into those pre-pregnancy shoes; the pain will only add to your frustration.
   
   The epidemic of obesity in our society often brings on Type II diabetes, which can manifest in foot problems as I’ve mentioned, but obviously, the more weight one carries, the more pressure and breakdown of in the bones, joints and tendons in the foot.  Obesity-related high blood pressure is also accompanied often by significant swelling and pain in the feet.  Of course, structural changes to the joints and bones can result with the onset of arthritis in older adults.  That’s a recipe for increased foot pain, too.  We also see many as a result of arthritic conditions, can increase your chance of foot pain.  Most foot imbalances and deformities are inherited.  Proper advisement and treatment can help relieve lifelong pain.
   
   
3. High-Impact Exercise.  We see plenty of weekend warriors who pound the pavement, the courts and the ball fields along with pounding their feet into submission.  Even jogging or speed walking, especially for long periods of time, can cause foot pain, and there’s no reason to stop these otherwise healthy activities, but be conscientious in wearing quality athletic shoes and be aware of the onset of foot pain away from your exercise; that’s your body telling you to see your doctor before more damage is done.

The average person spends about four hours per day on his or her feet, accumulating 8,000 to 10,000 steps.  The best recipe for avoiding foot pain and injury begins with investing in good shoes to protect your feet:

Correct fit is key. Wear socks you normally wear with those types of shoes; for dress, work or working out.  It may be obvious, but you’d be surprised - always stand and press your thumb to determine if you have a half inch space between your big toe and the end of the shoe.  If possible, purchase shoes near the end of the day, too, because feet do naturally swell after you’ve spent a day on them, so a late afternoon purchase ensure a proper fit.  One common misconception is that shoes should take time to “break in.”  Wrong.  Shoes should feel comfortable from day one.

Regardless of function, a thick, flexible, sole is ideal, along with a shock-absorbing heel.  The sole of the shoe should flex at the ball of the foot; not at the arch.    While flexibility affords you a sense of the position of your feet while walking, your arches do need support.  There are plenty of flip-flop related arch collapse stories to tell.  Using flimsy beach flip-flops regularly on pavement is asking for foot problems.  Shoes for exercise and sports should focus on padding and ankle support.  If you’re unsure about what types of shoes are best to consider, see a podiatrist.  They can also create customized orthotics – inserts for shoes designed especially for your feet and what you do on them.  They can significantly reduce fatigue in the feet, knees, legs, and even the lower back

For the record, foot pain isn’t natural or something you just have to “live with,” nor should you ignore it.  Your quality of life often starts at the ground level.  Schedule an appointment with your doctor or foot specialist to evaluate your condition. 

Robert Kipferl, D.P.M. is a board-certified Podiatrist and a Podiatric Surgeon at Advocate Good Shepherd Hospital in Barrington, Illinois.  He is also a Fellow of the American College of Foot Surgeons, and has been in practice for 27years.