Pain in Arch of foot while walking

Grankakes
Grankakes Posts: 128 Member
in Fitness and Exercise
Several years ago, I walked 3-5 miles every day. but my foot started hurting and I had to slow it down, then stop. 2 years ago I had foot surgery on my right foot - hammer toe, bunion, cyst on heel, and snip both tendons on either side because of plantar fasciitis. I now have $400 orthotics that I wear because of the flat arch problem. I have mostly worn Asics Kayano shoes for the last 6-8 years. since starting on this weight loss journey (for the last time) I have got to get back to my walking. I am making myself walk 1 mile every day. by about the 1/3 mile point, my right foot is killing me - in my arch. I just keep going, trying to keep my mind off it until I get my mile. during the day it doesn't hurt, just when I'm walking for exercise.

I'm going to give it a couple more weeks before I head back to the doctor and see what the problem is, but does anyone have any suggestions? I wear my orthotics every day, all day, except on sunday and sometimes on Saturday. THANKS!

Replies

  • hookilau
    hookilau Posts: 3,134 Member
    I would'nt wait.
    I'd go to the Podiatrist especially since you and that right foot have history :tongue:
    Find out what's going on now, before you start on a routine of walking.
    Set yourself up for success :wink:
  • NYfirefighter
    NYfirefighter Posts: 31
    I know alot of people who had that problem
    Most cases is that a pressure zone is to hard and that causes pain because there's not much to no shock absorption in the sole
  • FoodieMotion
    FoodieMotion Posts: 78 Member
    I had the same symptoms which turned out to be plantar fasciitis. In the first instance I went to see an Osteo to relieve the stress on the plantar tendon which runs from your heel to your ball of your foot. She managed to help relieve it so I could at least walk more than 1km without pain and swelling.

    Next, I went to see my GP (physician). They referred me to a podiatrist who found that the foot concerned didn't move like the other and I had a very tight calf. I now have to stretch my calf for 2 minutes every day and also have some innersoles as I roll outwards on my foot. I now also have some supportive running shoes.
  • Grankakes
    Grankakes Posts: 128 Member
    thanks everyone! and i wear good supportive shoes. I'm going to try stretching today. i told the hubby last night that i didn't want to do any damage, but if it doesn't start easing up this week, I'm calling the dr.
  • housemamma
    housemamma Posts: 30 Member
    I wear custom orthotics due to high arches and have arch/foot pain. I started doing Pi-yo about a month ago and a side benefit was that my foot pain has gone away! So maybe some simple yoga and stretching would help. But, I'd still see a Dr to make sure everything is ok.
  • pandsmomCheryl
    pandsmomCheryl Posts: 168 Member
    Superfeet insoles have really helped my plantar fasciitis. $40 vs. $250-$450 custom orthotics.
  • sheltrk
    sheltrk Posts: 111 Member
    I've had to deal with plantar fasciitis for ~15 years due to my flat feet, but I've managed to nearly rid myself of it for the past two years! The biggest things for me:
    1. Custom orthotics help, but just any kind of cheap arch support is better than running around barefoot or in flip flops
    2. "Strutz" elastic arch supports (or similar) if I want to wear sandals
    3. Stretching. For me the key is stretching my Achilles tendon. Dorsiflexion boots can really help if I'm in a bad way.,
    4. If I'm keeping up with the above, I've found that when my feet start hurting again it's time for new shoes. Good ones.
    5. Losing weight. Perhaps the single most important factor!
  • Grankakes
    Grankakes Posts: 128 Member
    losing weight is going to help I know! poor feet having to tote around this 200+# ! and my shoes are new. and I have custom orthotics. I hate stretching, but I'm going to try it! will definitely look into the strutz! Thanks!
  • wkwebby
    wkwebby Posts: 807 Member
    This is just another idea to throw out there in addition to your stretching. My Achilles tendon was hurting a while back and I have orthotic inserts as well. My trainer had suggested that I use a roller that looked like a giant peanut (about 6" in length) with bumps on it to massage out my foot. I also had foot cramping intermittently.

    You should "roll" out your foot (gently, but enough to get some blood flowing through the foot) every day. I've since had so few problems with my foot and ankle that I now forget to do it in the mornings. You can roll it out whenever you're sitting down and if you like foot massages, that's a plus. The peanut thingy is like 6 bucks on Amazon. I have no idea what it is called though. Hope this helps!
  • Grankakes
    Grankakes Posts: 128 Member
    This is just another idea to throw out there in addition to your stretching. My Achilles tendon was hurting a while back and I have orthotic inserts as well. My trainer had suggested that I use a roller that looked like a giant peanut (about 6" in length) with bumps on it to massage out my foot. I also had foot cramping intermittently.

    You should "roll" out your foot (gently, but enough to get some blood flowing through the foot) every day. I've since had so few problems with my foot and ankle that I now forget to do it in the mornings. You can roll it out whenever you're sitting down and if you like foot massages, that's a plus. The peanut thingy is like 6 bucks on Amazon. I have no idea what it is called though. Hope this helps!
  • Grankakes
    Grankakes Posts: 128 Member
    duh - hit post before I wrote anything. you must be reading my mind. I just bought the rocker foot stretcher on amazon. $10 !! I can do that at my desk!
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I overcame PF a few years ago. Frequent stretching of the plantar fascia helps (not just the calf), as does a Strassburg sock at night. Try to wean yourself off overly supportive footwear and insoles. They lead to arch degeneration, which is the usual cause of PF.
  • hookilau
    hookilau Posts: 3,134 Member
    I wear custom orthotics due to high arches and have arch/foot pain. I started doing Pi-yo about a month ago and a side benefit was that my foot pain has gone away! So maybe some simple yoga and stretching would help. But, I'd still see a Dr to make sure everything is ok.

    I made a fool of myself telling my Podiatrist that Yoga classes stopped my PF pain :laugh: I'm sure he thinks I'm some hippy dippy new age freak :laugh:

    He wanted to give me cortisone shots directly into the fascia :sick: I said, give me a week with the google & if it's not better by then, I'll consider the injections. I really had no intention of getting the injections :tongue:

    Heating pad to warm muscles and lots of yoga stretches every morning & evening worked WONDERS. Also, I used kinesio tape as I'm a dog walker & had no option for 'resting the foot.' I found a video on YT and damned if it didn't make a helluva difference.

    The Podiatrist was not as thrilled as I was, he kind of looked annoyed :bigsmile:
  • Grankakes
    Grankakes Posts: 128 Member
    i've had the shots - didn't last 2 weeks. and i have some kinesio tape i got for my sons shoulder. i think i'll try that!
  • Memowe
    Memowe Posts: 137 Member
    I had plantar fascitis for a few years before talking about it with my doctor, if I walked a mile my foot would feel like it would be tearing in half and it was so excruciatingly painful I had to limp home. After I discussed it with my doctor and got a foot x-ray she prescribed me an anti-inflammatory. Within a month of taking it my foot stopped hurting, it was incredible and no one understands what happened, but I am so thankful that it doesn't hurt anymore.
  • happyvalentinesday
    happyvalentinesday Posts: 47 Member
    I used to be in pain while walking and my husband told me I was walking wrong cause my toes would be the first thing touching the ground while landing a step, so when I made the habit of having my heel touch first all my pain went away. I also wear flip flops alot and those will kill you.
  • shai74
    shai74 Posts: 512 Member
    I've had 2 bouts of PF. First time I got the steroid injection, hurt like hell going in, but no pain in my foot for 4 months. Second time the injection didn't help at all. I don't wear orthotics, and most days I'll wear a 3 inch heel. Flat shoes seem to make it worse. But I've had no pain for about 2 years. What did help was rolling a golf ball under my bare feet while watching TV. My little asian Dr who specialises in these things even made a device with two lengths of wood mounted to a base and closed at both ends for a golf ball to roll along. Genius. Sometimes you don't have to spend a heap of money.
  • MagnumBurrito
    MagnumBurrito Posts: 1,070 Member
    If you don't strengthen your feet and arches, they are just going to atrophy over time. Orthotics are a band aid that leads to even more pain down the road. Look at how many muscles are in your feet.

    muscles-of-feet.jpg

    Build up your feet muscles with progressive resistance just like any other muscle in your body. Do heel raises (standing on your toes) for sets and reps 3 times a week. Like 3x10. Start with BW, then add weight. Holding the weight, using a vest, or barbell on the back. Slowly add the weight.

    Strengthening the feet is the only permanent fix.
  • Grankakes
    Grankakes Posts: 128 Member
    If you don't strengthen your feet and arches, they are just going to atrophy over time. Orthotics are a band aid that leads to even more pain down the road. Look at how many muscles are in your feet.

    muscles-of-feet.jpg

    Build up your feet muscles with progressive resistance just like any other muscle in your body. Do heel raises (standing on your toes) for sets and reps 3 times a week. Like 3x10. Start with BW, then add weight. Holding the weight, using a vest, or barbell on the back. Slowly add the weight.

    Strengthening the feet is the only permanent fix.

    :happy:

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