I have been experiencing severe pain in my foot soles since a couple of months esp. at late night and bed time . I tried hot water , voilini treatment at home but no relief so far. Rest i am a healthy individual with no history of any pathological or any other issues.
I would appreciate anyone of you for guiding me in the right direction as to how to proceed about this problem from here on
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First thing to do is use insole from tynor so that the pressure can be reduced from your feet while standing or walking. It will definitely relieve you to some extent and also use good shoes.
Second thing to do is take few physiotherapy sessions.
You should go for contrast bath therapy at home for 15 minutes. Put the feet in warm water for 3 minutes and then in cold water. Repeat the process 3 times.You should consult the nearby Physiotherapist for further assessment.
Standing calf stretch
Stand away from a wall and.put your fight foot behind you and be sure your toes are facing forward. Lean forward at the ankle while bending the right knee and keeping your heel on the ground. Hold this for 30 to 60 seconds. Repeat 10 times a twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Repeat 10 times a twice a day.
Wall calf stretch
Stand about two feet away from a wall. Place the ball of your right foot against the wall while your heel remains on the ground. Slowly and gently lean into the wall while keeping your knee straight. Hold this for 5 seconds. Repeat 10 times twice a day.
Downward dog yoga stretch
Get down on all fours with your hands under your shoulders on the floor. Walk your hands forward slightly on the floor. Spread your fingers apart to allow for a broad base of support. Push your hips up toward the ceiling and tighten your abdominal muscles. Keep your heels on the ground and gently try and straighten your knees. Hold this for the 5 seconds. Repeat 10 times twice a day.
Kindly go for couple of tests like iron and vitamin E mainly in foot sole pain...foot sole pain can be due to deficiency of these two blood test... so kindly go for these 2 test and consult a physiotherapist for further treatment
Get well soon and take care
Sports and Musculoskeletal Physiotherapist
13 yrs exp
Check whether you are having a flat foot. and wether you are using hard sole or high heeled footwear. .If so you need to change them first. If you are weighing on a higher side then that may also add your problem. .stretching exercises as suggested by our fellow Dr's would be of great help.
And know whether the pain is from behind or underneath the sole. .A physio will help you by relieving your Trigger points in your calf and plantar fascia. .Wish you a speedy recovery. .
Please indicate exact location . Is it base of sole or back of your sole. Usually it is plantar fascitis . A good footwear is must . Also you can try a silicon heel cup . A local analgesic ointment helps.
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