Foot Pain causes and how to heal

Screenshot_1Flat foot causes and how to heal

Causes of flat foot pain

The foot is a complex structure with the mission of bearing the weight of the body when the individual stands and walks. Under normal conditions, the sole is curved, having the shape of a Hemi-cupula open to the inner part, to allow the body weight to be divided by the various support points. In fact, while the anterior part of the foot and the heel zone are in contact with the ground, the middle area of the plantar vault presents a series of longitudinal arches whose curvature is more pronounced in the interior, and by a series of arcs Which only reach the ground at the outer end. These curves, which form during the first years of life, depending on the shape of the bones of the foot, the pressure exerted by the various ligaments and the action of the different muscles.

In the case of flat foot, the arches of the plantar vault are less than average or even absent, which causes the heel to deviate to a greater or lesser extent.

Although the defect can cause many problems, it often resulting from the symptom below

- An excessive lesion of the ligaments of the foot related to constitutional factors, usually hereditary.

- The Change or abnormal in bones and joints ex. Congenital malformations, Fractures, Joint Diseases

- Weakness of the foot and leg muscles (muscular and neurological diseases)

- Particularly in adults, due to being overweight.


It is necessary to emphasize that the flat foot is a very common skeletal deformation, because the human being is not yet, from an anatomical and functional point of view, perfectly adapted, for not having evolved enough to support the weight of the body on the two Feet.


What is the consequence?

In most cases, the defect is bilateral (in both feet), developing during childhood, due to a weakening of the ligaments or the musculature of the feet. At first, the deformation is not very pronounced and may even go unnoticed without causing major pains, except when standing for a long time or after a prolonged walk. At this stage, we can solve through a simple treatment that strengthens the musculature of the feet, since normally there are no significant osteoarticular changes. However, if not properly treated for over the years, the defect may become more pronounced. It causes the foot bones to eventually deformation, which becomes permanent. At this stage, it is usual for long walks or even standing to cause pain in the feet, sometimes radiating to the legs. On the other hand, plantar dome abatement and heel deviation to the outside may have repercussions in other sectors of the skeleton. For example, it may happen that, in an attempt to compensate for the defect, the knees go inward, providing for the deviation of the lower limbs, which is called the valgus knee. If the abduction of the plantar vault is more pronounced in one foot than in the other, it will cause a difference in the length of both limbs which, in addition to giving a more or less evident limp, can cause a compensatory deviation of the spine (scoliosis), with Their particular consequences.


Diagnosis and treatment

Diagnosis base on performing a physical examination and some additional tests such as the visualization of the plantar reliefs, a dynamic analysis of locomotion and radiographs. Plantar reliefs are very useful because they reveal the irregular support of the sole in the area that typically touches the ground. On the other hand, the radiographs are essential to determine the existence of alterations in the level of the bones. When the problem manifests itself in childhood, it usually solves through exercises for the musculature of the foot, appropriate footwear and, if necessary, with the use of orthopedic fallen archesinsoles. In most cases, the defect is progressively corrected, eventually acquiring its normal shape after a period.

After the consolidation of the deformation, usually in adulthood, it is no longer possible to recover its normal appearance through manipulations or exercises, and there are only two options, depending on the case: the use of orthopedic insoles or surgery.

The surgical intervention is performed, only when the bone deformation causes intense pain or when the deformation is accompanied by a noticeable limp.

Additional Information

The doctor responds

It seems to me that my 2-year-old son has flat feet. Should I see a pediatrician for necessary treatment?

Firstly, you must know that up to 2 years of age it is normal to have a certain degree of flat foot. The foot takes a few years to acquire its definitive form. Also, since the baby has thick feet, the subcutaneous adipose tissue forms a thick layer that makes it difficult to observe the plantar vault. Therefore, the best way to notice the curvature of the soles of the feet is to examine it when the baby stands on the tip of the feet. Another way of looking at the curve of the plantar dome is by asking the child to stand on his heels, with his toes separated from the ground, which ‘s hard to do if he has flat feet. Most likely your fears are unjustified, but the best way to be perfectly rested is to see a pediatrician since flat foot correction will be much easier and efficient the sooner the problem is detected.

High Arches Foot

High arches foot is the opposite defect to the flat foot and is characterized by an exaggerated plantar vault. Its origin can be very diverse, since in some cases it is a congenital malformation, while in others it is caused by neurological problems (for example, a sequel of poliomyelitis) or by osteoarticular problems.

The defect manifests itself progressively and is only evident at about age 10 or 12 years. Contrary to what typically happens, while walking, the child supports the tip of the foot first, and only afterward. The heel, which disturbs the walking and running, cause the pain at the points on which the weight impact.

Although initially, it is possible to halt the evolution of the problem through physiotherapy and the use of specific orthopedic elements. When the disease progresses severely, we can only solve through surgical intervention.

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Prevention of Sleep Disorders:


1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner’s sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, “white noise,” humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset… Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.


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How To Look After Yourself – Naturally

How many paracetamol do you take a week? Do you take just one tablet? Maybe two? I surprised myself some years ago when I tried to purchase 3 packets of paracetamol at my local chemist and was refused, the limit was two packets. I explained that I did not take more than the recommended dose � I just needed one packet for work, one for home and one for my handbag – I was still refused. I never asked myself why I needed such ready access to paracetamol.
It was a long time before I recognised a pattern that had formed over many many months. I had a severe headache at least once a day and needed at least one if not two paracetamol tablets to keep going through to the end of the day.
There are side effects to simple paracetamol, not many, but taken consistently over time I wondered what damage I had done to my body? Now when I have a headache the first step I take is to have a glass of water and I’ll wait for at least ten minutes before seeking alternative pain relief. Better yet, if I know I’m going into a stressful situation, I put a drop of my Stress Buster aromatherapy oil on to my wrists beforehand to relax myself.
There are many natural, non invasive drug free options as a first line of treatment. Prevention is always better than cure, however if you need a cure and are willing to experiment, why not try an alternative to pharmaceuticals?

Simple Solutions

In the case of an injury the kitchen is a great place to start. Simple everyday items can be used such as ice cubes or a bag of frozen peas when applied to an inflamed area can prevent further swelling. Alternatively a wheat bag kept in the freezer can be used over and over again. Wheat bags are simple cotton bags filled with wheat grains, wheat grains have a unique cellular structure that allows them to absorb a temperature quickly and release it slowly. They are inexpensive and flexible. Also known as wheat warmers they can also be used to treat conditions using heat. Simply heat in the microwave for two minutes and then apply to any muscle pain or ache. For conditions such as back ache, neck pain or even ailments such as arthritis or fibromyalgia a wheat bag is only a treatment, meaning it can relieve pain temporarily, it is not a cure but it may offer the suffer sufficient relief to manage their pain.


Common sense is the key to using alternative remedies well and making them work for you. If you are unsure of why you are not well or what has caused you to feel ill then the first step is to consult a medical professional, once you have received advice you are in a position to make an informed decision about your treatment. Wheat bags or wheat warmers are only one of many options available and there are numerous websites specialising in natural and alternative remedies. Wishing you good health.

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