Treatment options
Ice and heat
If you have a new sprain, strain or bruise, or you’re experiencing any swelling, the RICE method – which stands for rest, ice, compression and elevation – is a tried-and-tested practice.
Heat therapy, on the other hand, can be better for chronic foot pain, as it can help soothe stiff joints and relax muscles. However, depending on your pain or foot condition, a combination of both may be helpful.
Alternate hot and cold therapy to maximize pain relief. Ice helps reduce swelling and inflammation-related pain by restricting blood vessels. Heat does the opposite, increasing blood circulation to relieve muscle cramping, stiffness or soreness.
So if you have a condition that causes both inflammation and muscle soreness, just using ice or heat for your foot pain might not be enough. But alternating hot and cold therapies, can help you maximize pain relief and healing.
The changes in blood movement can help reduce inflammation and swelling, while also improving range of motion.
Foot and ankle conditions that can often benefit from contrast therapy include plantar fasciitis, Achilles tendonitis, arthritis and bunions. Submerge your foot in cold water (for around 2 minutes) and warm (not hot) water (for around 30 secs), repeating this process at least 3 times.
Foot Baths
Use Epsom salt to soothe and relax sore feet. If you’re experiencing general soreness or arthritic pain in your feet. A warm bath on its own can have immediate relaxation benefits. But studies show the addition of magnesium sulfate – or Epsom salt – in warm water may enhance those therapeutic effects.
Epsom salt is a mineral-rich compound that can be absorbed through the skin when mixed with water. Those minerals can work to relax and soothe sore muscles, joint pain and arthritis.
Massaging and Stretches
Stretch and massage your feet and legs. Tight muscles and uneven pressure distribution can often be a cause of foot pain. So, keeping your feet, ankles and legs relaxed and flexible is a great way to relieve pain.
Make a habit of stretching and massaging your calves, ankles and toes, especially before and after activity, and you may see them start to work together much more harmoniously. To stretch these areas, hold them at each end of their range of motion for at least 30 seconds, and repeat as needed.
Chiropractic treatment
Chiropractic adjustments can play a beneficial role in improving ankle and foot health.
Misalignments in the spine and other joints can cause imbalances in the body, contributing to foot and ankle pain and dysfunction. By restoring proper alignment to the affected joints, chiropractic adjustments can help alleviate pain, reduce inflammation, and improve the range of motion in the ankle and foot.
Chiropractic adjustments can also help address specific foot and ankle conditions, such as plantar fasciitis, Achilles tendonitis, and sprains. By improving joint mobility and reducing tension in the surrounding soft tissues, chiropractic care can promote faster healing and help prevent future injuries.
Treatments will include adjustments for the ankle and foot as well as soft tissue therapy techniques that may include massage, myofascial release, trigger point therapy, and stretching. These techniques are designed to address specific areas of tension or adhesions in the soft tissues, helping to relieve pain, reduce inflammation, and improve the range of motion.
Additionally, chiropractors may recommend exercises, stretches, and other therapies to improve foot and ankle health and prevent future problems.
Regular adjustments produces healthy, mobile joints in your body which in turn causes the body to function better, your posture will also improve, which in turn will place less stress on your feet.
In addition to chiropractic adjustments, a chiropractor may recommend exercises, stretches, and other therapies to improve mobility and prevent future problems. These may include strengthening exercises for the ankle and foot muscles, stretching to improve flexibility, and other techniques to improve balance and stability.
Orthotic innersoles
Custom orthotic inserts are a big step up from the kind you might find at your local pharmacy or sports shop. Orthotics are meant to provide additional cushioning and arch support, and more effectively distribute your weight when you walk.
But custom orthotics from a chiropractor are made by using you own feet as the mold, making them a tailored solution for foot and ankle pain.
