Foot Problems That Lead To Back Hip And Leg Pain
Our feet start out strong, but over time, they can develop irregularities. While some people may have pre-existing foot issues, like flat feet or high arches, others can be exacerbated by our daily habits and activities.
In addition to paying attention to the support your footwear provides, it’s also important to consider you daily activities:
- Are you standing for long periods of time?
- Are you walking or running;on hard surfaces?
- What type of sports are you playing?
If you can understand the root of your back, hip and foot pain issues, it’s much easier to address them.
Some of the most common foot problems that can contribute to back, hip, and leg pain include:
These and other common foot problems can lead to an irregular gait that puts additional strain on the muscles, bones, and tendons in your ankles, legs, knees, hips and lower back. The solution to hip and back pain can often be to begin with your feet.
Causes And Risk Factors Of Plantar Fasciitis
Plantar fasciitis occurs when the plantar fascia becomes tight from too much pressure on the tissue. That strain or damage causes inflammation, which results in your feeling pain and stiffness.
As tension in the plantar fascia increases, tiny tears form in the tissue. The more tension and tearing that occur in the plantar fascia, the more inflammation and irritation there will be. Its this buildup of tension and tearing that cause the pain and stiffness associated with plantar fasciitis.
Men and women between ages 40 and 60 are most likely to experience the condition, though its slightly more common among women, according to a June 2019 article in American Family Physician.
It has a higher incidence among athletes particularly runners. It is sometimes referred to as runners heel. A retrospective study of running injuries found that 7.8 percent of the injuries were plantar fasciitis, and the condition ranked as one of the five most common running injuries.
Plantar fasciitis usually develops over time, rather than being triggered by any one specific injury. There are a number of risk factors that can increase your risk for plantar fasciitis, including:
Have Heel And Knee Pain It Could Be The Way You Walk
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Last week, we posted about overpronation, some common injuries that befall overpronators, and some methods of dealing with aches and pains and preventing injuries.
This week, were revisiting the topic of pronation to talk about the much less common condition, underpronation, also known as supination. If you recall, pronation refers simply to the rotational motion of the midfoot inward and downward, as the foot takes on the weight of the body with each step.
Some amount of pronation is required to adequately absorb the shock of walking and running. Underpronation is when the foot rolls inward too little. People who underpronate put more stress on the outer edges of their feet and, in extreme cases, this can cause problems.
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Could Your Foot Pain Be Caused By A Problem In Your Spine
A series of spinal nerves from your lower spine travel down your legs and terminate in your feet. When the nerve roots of these spinal nerves are irritated or compressed, foot pain can occur. Foot pain can also occur if a nerve is compressed near your hip, knee, or in your foot.
This blog provides a list of common causes of foot pain and helpful pointers to help you understand the origin of your foot pain.
Conditions Related To Plantar Fasciitis
Plantar fasciitis is the most common cause of heel pain, but it is not the only one. Among these other causes of heel pain are:
Bursitis Bursas are fluid-filled sacs that cushion bones and muscles near large joints in the body. Theyre found in the hips, shoulders, and elbows, as well as places like the heel of the foot. Bursas in the foot can become inflamed and painful due to excessive walking, running, or jumping.
Calcaneal Apophysitis The growth plate, or epiphyseal plate, in the heel can become inflamed. The condition, also known as Severs disease, usually occurs in children during growth spurts.
Lateral Plantar Nerve Entrapment Nerves along the central part of the arch can become compressed between bone and tissue, resulting in pain around the heel and ankle area of the foot.
Plantar Fascia Rupture In rare cases, the plantar fascia can rupture, according to Quirolgico. This painful injury usually occurs during high-impact exercise, such as sudden jumping, running, and sprinting.
Sciatica Injury or pressure on your sciatic nerve, which controls muscles in the knees and lower legs, can cause lower-back and leg pain. The pain can sometimes be felt in the foot, but it might be more of a tingling or numbness than the pain typically associated with plantar fasciitis.
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Is Plantar Fasciitis Related To Knee Pain
Your knees start to hurt Painful feet can cause you to change how you walk, in order to avoid that pain. This can then add a newfound pressure on your knees, possibly from an angle it doesnt like to hinge on each step. A bad gait can cause knee pain. And a bad gait plus knee pain, can be a plantar fasciitis symptom.
How Is Plantar Fasciitis Treated
Over 90% of those who have plantar fasciitis will improve within 10 months with the following at-home remedies. They include:
- Stretching your calf muscles.
- Wearing supportive, sturdy, well-cushioned shoes. Dont wear sandals or flip flops that do not have a built in arch support. Dont walk with bare feet.
- Using appropriate shoe inserts, arch supports or custom-made foot orthotics.
- Using a night splint to reduce tightness in the calf muscle.
- Massaging the area.
- Physical therapy for stretching and exercises.
- Extracorporeal shockwave therapy . Shockwaves stimulate the healing process. This procedure is not commonly used.
- Seeing a podiatrist for recommendations regarding insoles and shoes.
Occasionally, if none of the above solutions are effective after 12 months, surgery may be considered. There are two types of surgeries:
- Gastronemius recession. This surgery lengthens the calf muscles. Tight calf muscles put additional stress on the plantar fascia.
- Plantar fascia release. The plantar fascia is cut, partially, to relieve some of the tension.
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How Can You Prevent/treat Plantar Fasciitis
Choose soft running terrain if possible
Wear appropriate shoes
Limit mileage increases to 10% weekly
Shoes with proper arch support
Avoid flip flops
Shock wave therapy for severe cases
Stretching is the first line of treatment for plantar fasciitis. Do it first thing in the morning before you even get out of bed. Use something round and firm like a tennis or golf ball, and massage the bottom of your heels before walking on them.
Even if only one heel is bothering you, massage and stretch both of your heels. After massaging your heels, you can move on to stretching.
Selection of shoes with appropriate arch support and NSAIDS can also aid in recovery. For bad cases of plantar fasciitis, you will need to see a physician. You may need advanced help in the form of orthotics, injections, or even shock wave therapy.
Lastly, you will have to reduce your running for a while. While it will be frustrating, it is best to rest or find other avenues for activity. Swimming is a nice non-weight bearing activity option that allows your heels to rest.
If you try to run through a case of plantar fasciitis, you will undoubtedly find yourself with knee pain. You will also make the injury worse and delay appropriate healing.
Signs And Symptoms Of Underpronation
Many of the signs of underpronation are similar to those of overpronation, including:
- Arch or heel pain.
- Pain that migrates from the feet upward, affecting the knees and lower back.
- Pain manifests after a long period of standing, walking, or running.
- Swelling in the mid-foot, the side of the foot, the heel, the ankle, and even toes.
- Stiffness and loss of range of motion in the feet.
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So How Can I Cure My Plantar Fasciitis
The way to actually cure your plantar fasciitis for good is to address the entire pattern of tension thats resulting in your plantar fascia becoming strained, inflamed, and painful.
Clinical Somatics exercises reduce the resting level of tension in your muscles being set by your nervous system. The exercises retrain your muscle memory, allowing you to change deeply learned posture and movement patterns and stop doing damage to your body.
The Level One & Level Two Courses together address the pattern of tension that results in plantar fasciitis pain.
In addition to practicing Clinical Somatics exercises on a daily basis to release your muscle tension, you should:
Vary your activities and types of exercise.
Vary your footwear, and dont wear high heels.
Try to reduce time spent on your feet. If you work on your feet, take frequent breaks.
Put your legs in the air against a wall; this is great for circulation and relieving swollen, inflamed feet.
Stop doing any deep, static stretching. Read this post to learn why stretching doesnt work, and can actually make muscles tighter.
Some Of The Most Common Injuries In Runners
Plantar fasciitis is when the muscle on the bottom of the foot is inflamed. Shin splints are when pain is felt on the front part of the lower leg below the knee. Injuries from overuse and in the lower leg like plantar fasciitis are common in runners.
These injuries are often caused by increasing distance, speed or elevation too quickly. They can also be caused by what surface you’re running on or what type of shoe you’re wearing. If you don’t rest properly after workouts, that can also overload your foot tissue.
Training properly and understanding the early signs of injury can help you:
- Enjoy your sport
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Can Plantar Fasciitis Cause Leg Pain
If theres one thing that the fields of medicine and alternative healing have in common, its that they both tend to lean towards the idea that all the different parts of the body are intertwined. With that, its a generally accepted notion that the body must function like a well-oiled clock, with all of its different cogs and parts operating together for optimum health.
So what happens when a part is subject to illness or injury? Are other parts bound to become involved? Take the case of a 45 year old woman whose condition was the subject of a long-term study published in 2017. As a chronic sufferer of plantar fasciitis, she soon developed very stiff calf muscles that affected her mobility and independence.
This begs the question can plantar fasciitis cause leg pain? And if it does, what can we do to help address both problems for fast and efficient recovery and pain relief? Keep on reading to find out the answers to these questions and more with our comprehensive guide.
Why Is It So Sore
Think of the soft tissue that runs from your heel to your toe as a rubber band thats pulled taut. This rubber band supports your arch when you run and it also acts as a shock absorber. If the tension and load on the rubber band become too great small tears can develop in the fascia. Constant stretching and loading can also irritate the fascia and cause it to become inflamed. Boom! Youre sitting with a policemans heel that just wont go away.
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The Story Of Andrayas Plantar Fasciitis:
Andraya is a 25-year-old runner who would experience sharp, stabbing pains when she got up in the morning. These pains would not really subside during the day. The pain was very localized to her heel. Andraya had an office job. Her pain would even come on after sitting down at her desk for an hour or two. When I asked her about her footwear at work she said that she had started to wear high heels which she would take off when she got home, and then walk around barefoot.
She had taken up running recently to try and lose the weight that she had put on.
How Your Feet Can Cause Leg And Back Pain
HOW YOUR FEET CAN CAUSE LEG & BACK PAINBy Bethesda, MD & Springfield, VA Foot Specialist, Dr. Paul Ross of The Podiatry CenterProblems with your feet can affect your entire body, from your legs to your back, your neck, and even your shoulders. The entire human body is connected, which is why one affliction can easily affect a seemingly unrelated part of the body.
Oftentimes, pain and discomfort dont directly relate to flat feet, but rather to how flat feet affect your gait . Some people have one leg thats shorter than the other ; this would affect their gait and affect their feet and spine. That can affect their ribs, internal organ locations, and how their bones are structured all over their bodies.
The way you walk is dependent on the shape of your feet and the shoes you wear. These factors can affect your entire body over the years. For example, if you wear unsupportive high heels every day, your feet become susceptible to hammertoes, bunions, calluses, and corns. The rest of your body may develop joint problems, back problems, stiffness, fatigue, and strain.
Wearing supportive shoes distributes weight evenly when you land and encourages a stable gait. People with flat feet often walk on the sides of their feet or have balance issues, so its essential to wear supportive shoes.
How Feet Affect The Legs
Some milder problems include:
Prolonged or continuous strain can cause permanent problems.
Feet and Back Pain
The Easiest Solution: Orthotics
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Plantar Fasciitis Vs Heel Spurs
A heel spur is a hook of bone that can form on the heel bone, or calcaneus, of the foot. Like plantar fasciitis, it can develop from long-term stress on your feet. An orthopedic surgeon or a podiatrist can diagnose a heel spur with an X-ray.
People often assume that foot pain is caused by a heel spur, but this usually isnt true. Heel spurs often cause no symptoms.
According to the American Association of Orthopaedic Surgeons , 1 in 10 people has a heel spur, but only 1 in 20 people with heel spurs experiences pain.
Conversely, the Cleveland Clinic reports that 50 percent of people who have heel spurs feel pain because of the heel spur.
Heel spurs share similar causes with plantar fasciitis. Some of these include:
- unsupportive or worn-out shoes
- walking with an incorrect or unnatural gait
Having plantar fasciitis also increases your likelihood of forming heel spurs. Although heel spurs wont heal without surgery, they typically dont cause any pain or other symptoms. As a result, surgery usually isnt needed.
You can treat heel spurs close to the same way you would treat plantar fasciitis. Rest and use ice, pain medications, and shoe inserts to reduce any symptoms. Learn more about treating heel spurs at home.
How To Treat Plantar Fasciitis
The good news is plantar fasciitis is very treatable. No one should have to live with “A PAIN IN THE FOOT”.
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Can Plantar Fasciitis Be Prevented Or Avoided
You cannot prevent plantar fasciitis if aging is the cause. However, there are risk factors that can increase your chance of getting it. You may be able to avoid one or more of these. Risks include:
- Being overweight and obese
- Spending most of the day on your feet
- Doing repeated movements that put more impact on your feet and heels
- Becoming very active in a short period of time
- Having very high arches
- Having tight calf muscles
Favorite Podiatry Websites And Journals
This site features articles and videos that offer in-depth information about bone and muscle problems, broken down by body part. Youll find helpful guides for treatment options, recovery from surgery, pain management, and sports injury prevention, all developed and reviewed by experts at the American Academy of Orthopaedic Surgeons.
Learn about plantar fasciitis, as well as related topics like heel pain, orthotics, neuropathy, and sports medicine by searching this journals topic center.
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