Pain Relief Archives - Foot Palace

Sharp Stinging Pain in Toes – Relief, Causes and Symptoms

March 16, 2021 By Heather

Prevent sharp pain in your toes from cripplig you, or interfering with your mobility and wellbeing. Knowing what’s behind the pain in your toes and how to treat it will help you get back to your normal activities.

yourfootpalace.com gathered information on what causes sharp stinging pain in your toes, how to alleviate the pain, when you should seek medical attention, and accompanying symptoms that may be life-threatening.

Sharp Pain in Toes

Abnormal sensations, including tingling, numbness, discomfort, and sharp pain can occur in your toes when peripheral nerves are impacted or damaged. This condition can result from:

Physical trauma resulting in nerve damage
Diabetes (especially if left uncontrolled)
Circulation irregularities limiting blood flow to the feet
Autoimmune diseases (lupus, rheumatoid arthritis, Guillain-Barre syndrome, etc.)
Trauma (vehicle accidents, sports injuries, falls, etc.)
Alcohol
Smoking
Drug abuse
Vitamin deficiencies (B vitamins, vitamin E, and niacin)
Some prescription medications (especially ones used in cancer treatment)
Age-related wear and tear
Arthritis
Tumors (malignant or benign can develop on or press against nerves)
Chemical burns
Exposure to extreme heat
Exposure to poisonous substances (heavy metals and industrial chemicals)
Poorly fitting shoes (too loose or too tight)

When peripheral nerves are affected, it may lead to a condition called peripheral neuropathy. The following are many of the signs and symptoms of this condition:

Pain during movements and activities that should not cause pain
Sharp, jabbing, burning, or throbbing pain
Loss or reduction of touch sensation (feels as if you are wearing gloves or socks when you aren’t)
The onset of a numbing or tingling sensation in the hands or feet that can spread upward in the legs and arms
Hypersensitivity to touch
Severe reduction of coordination and loss of sure-footedness
Muscle weakness

Watch this video for a brief explanation of peripheral neuropathy.

Peripheral nerves can be classified into three types:

Sensory (sensations like temperature, pain, and touch)
Autonomic (controls internal functions like the heart rate and digestion)
Motor (muscle movement)

Note: When peripheral neuropathy affects motor nerves, it can cause paralysis.

Toe Pain Relief

Assess what is happening with your feet before attempting a remedy. If you feel that you have sustained an injury or that your pain is too severe to manage on your own, contact your primary care physician for direction. The following will help you relieve the pain in your toes:

Apply Ice – If your skin feels warm (indicates that your foot is likely inflamed and possibly swollen), apply ice or soak your feet in an ice bath. Avoid warmth on inflamed areas; it increases the blood flow and may exacerbate the inflammation.

Apply Heat – If your skin is normal or cool to the touch, soak your feet in a warm bath. This should relax and soothe them.

Watch this video for more information about applying ice or heat to your feet.

Tip: Pharmacies and many large grocery stores sell gel packs that can be heated or frozen, then applied to your feet.

Foot Massage – Book an appointment with your masseur, explaining your condition. If you want to give yourself a foot massage, follow these steps:

Sit on your bed or in a comfortable chair. Bend your left leg inward to rest your left foot on your right thigh.
Pour your preferred lotion or oil into your hand. Vigorously rub the lotion or oil between your hands to warm it up, and then rub it gently over your whole foot, massaging your toes, arch, and heel.
Use your hands to gently pull your toes back and forth or apart. This stretches the muscles, tendons, and ligaments underneath.
Repeat the same steps on your other foot.

Tip: You can achieve a deeper massage by pressing your right knuckles into your left foot. Knead your foot like bread dough. Or reach deeper tissue and muscles by grasping your foot with both hands and applying a “sliding” pressure with your thumbs.

Follow the link to read more about How Massage Can Relieve Your Peripheral Neuropathy Pain.

Topical analgesics – These pain medications are typically sold as lotions, creams, or gels. They work by being spread on the skin, then penetrating inward to relieve pain. Some topical analgesics may contain menthol, eucalyptus oil, or turpentine oil reducing pain levels by distracting nerves with a different sensation.

Others use salicylates (the ingredient found in aspirin). Yet, others attempt to cancel out a chemical called substance P (a neurotransmitter that apparently transmits pain signals to the brain).

Oral analgesics – These medications include pain relievers, like acetaminophen (Tylenol), which relieve pain without reducing inflammation.

Tip: Strictly follow directions when using acetaminophen. Taking too much acetaminophen can cause liver complications, including failure.

Non-steroidal anti-inflammatory drugs (NSAIDs) – NSAIDs can be attained with and without a prescription (in lower doses). NSAIDs include aspirin (Bayer, Bufferin, etc.), ibuprofen (Advil, Motrin), and naproxen (Aleve). Take low dosages for a limited time solely to relieve pain. Your doctor may advise you to take a higher dose for a longer period if you have a condition that involves inflammation and pain.

Note: NSAID medications potentially have multiple side effects. Discuss any health conditions or risks with your doctor before their use.

Nerve pain medication – Pain resulting from nerve damage (neuropathy) may not respond well (or at all) to acetaminophen or NSAIDs. The following medications are commonly prescribed for neuropathy:

Amitriptyline (Elavil)
Gabapentin (Neurontin)
Pregabalin (Lyrica)

Tip: Consult your physician before taking these medications, as they may include side effects like drowsiness, dizziness, and swelling. You may need to reduce or discontinue outside activities like driving or operating machinery while taking these medications.

Nerve blocks and Corticosteroids – These injectable medications work to either numb a particular nerve (nerve blocks) or to reduce inflammation to relieve pain (Corticosteroids)

When Should I Seek Medical Attention?

Seek medical care immediately if you experience any unusual tingling, weakness, or pain in your feet or hands. Obtaining an early diagnosis and treatment will offer the best chance for mitigating or arresting your symptoms and preventing any further peripheral nerve damage.

Life-Threatening Peripheral Neuropathy Symptoms

Any condition that causes you sustained pain, discomfort, or forces you to restrict your mobility should trigger you to seek medical attention. However, the following symptoms or conditions can be life-threatening and must be addressed immediately:

Weakness, numbness, tingling, or sharp pain that spreads upward from the toes to the legs, or the fingers to the arms
Erratic or racing heartbeat
Extreme high or low blood pressure
Difficulty breathing or gasping for air
Paralysis
Loss of coordination

Note: Save time and potentially your life by dialing 9-1-1 for emergency services. When experiencing such severe symptoms, avoid operating a vehicle or other mechanical equipment.

Disclaimer: This Content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your primary care physician or other qualified health provider with any questions you may have regarding this or other medical conditions.

Toe Pain and Peripheral Neuropathy

In this article, you discovered what can cause sharp stinging pain in your toes, what you can do to ease or relieve the pain, when you should seek medical attention, and which symptoms indicate a life-threatening medical event.

Knowing how to relieve pain in your toes will help you maintain your mobility and rest easier, pain-free and recognizing when these symptoms turn deadly will undoubtedly give you a head start in preserving your life.

Ignoring the signs or the worsening of neuropathy symptoms allows nerve damage to progress. And can quickly land you in the hospital or worse.

Sources:
health.harvard.edu/feet-and-foot-care/7-ways-to-fix-foot-pain
mayoclinic.org/diseases-conditions/peripheral-neuropathy/symptoms-causes/syc-20352061
ninds.nih.gov/disorders/patient-caregiver-education/fact-sheets/peripheral-neuropathy-fact-sheet

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Everything to Know About a Couples Massage

January 22, 2021 By Heather

Avoid getting stuck in boring, forgettable routines with your significant other. Knowing what to expect from a couples massage will help you create a sensational, unforgettable experience for the two of you.

yourfootpalace.com gathered information on what a couples massage consists of and answers some of the most frequently answered questions about it.

How Much Should a Couples Massage Cost

Couples massage prices range from $80 per hour for a basic package to $120 per hour for a more complete package.

Couples massage pricing can vary greatly depending on the type of massage, duration, location, and add-ons like extra hot towels or aromatherapy.

Tip: Before booking your couples massage, reach out to a spa representative for hourly rates, packages, running specials, add-ons, and payment options.

What Happens When You Get a Couples Massage

A couples massage consists of many of the same components of any other massage, here’s what to expect:

Couples massages generally occur in a private room
You both receive your massages at the same time
Your massages occur on side-by-side tables
Each of you will have your own massage therapist
Your massages end at the same time

Note: Each spa will offer different amenities like lounging areas, shower rooms, hot tubs, and specialties like fruit, chocolates, and champagne.

How Do You Prepare for a Couples Massage

The following tips will help you and your partner prepare for your couples massage, maximizing the massage’s relaxation and rejuvenation potential:

Keep your schedules light and stress-free prior to your appointment
Take a soothing shower
No “heavy” food, eat light
Turn your phone and devices off
Avoid stressful and/or drama-filled conversations or arguments

Note: To take full advantage of your couples massage, clear your schedules for the rest of the day, and enjoy each other’s company.

What Do I Wear to a Couples Massage

Clothing etiquette for a couples massage may vary depending on the spa and type of massage you will receive. Consider the following for a reflexology couples massage:

Arrive wearing loose-fitting, comfortable clothes
Avoid wearing any jewelry
Leave any bags or additional clothing behind

For reflexology couples massages, you will not be required to disrobe. You will be asked to remove your shoes and socks, then roll your pants up to your knees.

Note: Wearing a mask will not get in the way of or disrupt your massage.

Tip: Contact a spa representative before booking your appointment to fully educate yourself on their clothing etiquette for your selected massage type.

Do You Talk in a Couples Massage

There aren’t any specific rules on talking during a couples massage, so you can talk to each other during the session. However, you may find it more effective to just be quiet and relax. It really depends on the couple’s ability to communicate calmly.

Note: As with any massage, if something is too hot, too cold, uncomfortable, or disturbing your “zen,” you should immediately communicate this to your masseur.

Is a Couples Massage a Good Date Idea

Yes, a couples massage is ideal for couples that have been together and/or have a sense of security and trust in each other.

Perhaps not when a couple is in its beginning “getting to know you” stages.

Tip: Every couple interacts differently at different stages. If a couples massage date interests you, ask your significant other how they feel about it and go from there.

Benefits of a Couples Massage

Repetition of dinner and movie dates can get boring over time. A couples massage is an excellent idea if you want to remove stress from your relationship and enjoy quiet, rejuvenating time together. Consider the following benefits of couples massages:

It’s good for the body and mind
Increased release of endorphins
Relief for tense, tight muscles, and increase of flexibility
You get to enjoy quality time with your significant other
You get to try out a new experience
Reduce stress and anxiety levels
Increase feelings of affection for one another
Couples massages encourage intimacy
A couples massage is a bonding experience
An intimate way to commemorate an anniversary, birthday, or other special date
It’s an opportunity to reconnect with your significant other

Couples often struggle to make time in their busy schedules to spend time together. A couples massage can be used as an intentional way to reconnect.

Couples Massage

In this article, you discovered essential information about what couples massages consist of and the answers to some of the most common questions about them.

When you know what to expect from a couples massage, you can properly prepare for one and provide an amazing bonding experience with your significant other.

By not considering a couples massage, you miss out on an opportunity to share an intimate bonding experience with your loved one.

Sources:
ce.uci.edu/pdfs/pressroom/2006_02_spa.pdf
tripsavvy.com/couples-massage-3090000

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Hamstring Strain Rehab

October 20, 2020 By Heather

Prevent a hamstring injury from stealing your mobility and active lifestyle. Knowing how to heal from a hamstring strain/pull will help you quickly get back to your normal activities.

yourfootpalace.com gathered information on what a hamstring strain is, symptoms, and what you can do to recover from it.

What is a Hamstring Strain?

A hamstring injury is the overexertion or overextension of hamstring muscles, resulting in a strain or tear to this group of muscles and tendons at the back of the thigh (the muscles that allow you to bend your leg at the knee). This is a very common injury in athletes and those who exercise frequently. The following are three grades of a hamstring injury:

Grade 1 – Mild muscle/tendon pull or strain
Grade 2 – Partial muscle/tendon tear
Grade 3 – Complete muscle/tendon rupture

Grade 1 injuries generally heal within a few days to 2 weeks, with rest and proper physical therapy. Grade 2 and 3 injuries may take several weeks or months to heal, with medical supervision, possible surgery, rest, and physical therapy.

Symptoms of a Hamstring Strain

You can generally identify a hamstring strain by the following symptoms:

Sudden and/or sharp pain in the back of your thigh
You may feel a “popping” or “tearing” sensation in the back of your thigh
Swelling and/or tenderness develop in the injured area within a few hours
Bruising or discoloration may occur along the back of your leg
Muscle weakness
Inability to put weight on your injured leg

Mild or grade 1 hamstring strains can usually be treated at home. More severe strains or grade 2 and 3 (cannot bear any weight on your injured leg or inability to walk 3 or 4 steps without feeling significant pain) should be seen by your doctor or primary care physician.

Hamstring Strain Recovery

Depending on your hamstring injury’s severity, recovery may take days, weeks, or even months. When you suffer a completely torn hamstring, recovery may require several months of rest and slow rehabilitation to fully recover.

Hamstring Strain Initial Treatment

During the first 72 hours after sustaining a hamstring strain, RICE therapy should be used to care for your injury:

REST – Immobilize your leg, avoiding any/all physical activity. In situations where you must move, crutches or a cane can be used to avoid aggravating your injury.

ICE – Apply a cold pack (a frozen bottle of water thinly wrapped in a towel will also work) directly to your hamstring for +/- 20 minutes every 2 to 3 hours. Avoid applying ice directly to your skin.

COMPRESSION – Use compression garments, bandages, or both around the injured thigh to reduce swelling and movement that could result in further injury.

ELEVATION – Reduce swelling by keeping your leg raised (above waist level) and comfortably supported as much as possible.

Pain relievers in the form of sports creams, gels, patches, and medicated wraps may help relieve or reduce the pain. Short-term use of oral NSAIDs, like ibuprofen, may help to reduce inflammation.

Disclaimer: Always check with your doctor or primary care physician before using any form of medication (topical or oral).

Hamstring Strain Recovery Exercises

Returning to sports activities or strenuous exercise too quickly could aggravate or worsen your injury. However, avoiding stretch and exercise for too long may result in the shrinking of your hamstring muscles and scar tissue formation around the initial injury.

For grade 1 strains, you should be able to start doing gentle stretches and mild exercises after a few days or when the pain begins to subside. For grade 2 or 3 strains, you may have to wait weeks or months (in severe cases) to begin stretches or exercises under the supervision of a physiotherapist. The following exercises will help you on your way to reintroducing load, tolerance, and mobility to the hamstrings:

Hamstring Bridge

Lie on your back with your hips bent and your feet flat, lined up with your shoulders.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Walk your feet out 1 step away from your body.
Lift both hips from the floor.
Hold the bridge position for a few seconds and return to the starting position.
Repeat steps 4, 5, and 6 two more times.
Return to the original position and start again.

Hamstring Curls

Lie face down with your knees straight.
Lift the foot of your strained leg by bending your knee so that you bring your foot up toward your hips. If this exercise hurts, try bending your leg less.
Slowly raise and lower your leg.
Repeat 10 to 12 times.

Hamstring Isometrics

This exercise is identical to hamstring curls except using your foot (on your unaffected leg) to hook the affected leg and provide resistance to the curling motion.

Start with mild resistance and increase as you can tolerate it.

Hamstring Extenders

Lie on your back, holding your affected thigh with both hands (use a towel if necessary).
Your opposite leg remains straight.
With your upper thigh in a vertical position, slowly extend your knee (bringing your foot upward).
When you feel a mild stretch, pause, and hold.
Extend your knee further, pause, and hold again.
Repeat this exercise in three sets of ten repetitions daily.

Note: None of the above or other recommended stretches should be painful. The gentle stretching of your hamstring is highly beneficial for recovery.

Watch this video to see how these exercises are performed.

Hamstring Injury Recovery

Physical activity and exercise should begin gradually, as you increase weight load on the affected leg without experiencing pain. The following will help you strengthen your hamstring as you recover:

Walk – Take it slow and increase your speed and distance incrementally. If you need to use a cane or crutches to walk, it is likely too soon for this level of exertion.

Ride a Bike – If you can, start with an exercise bike before moving on to a bicycle. Again, start slow and build up resistance incrementally.

Yoga – Return to or start regular yoga exercises.

Massage – As your leg heals, you may get a sense of stiffness or soreness. A gentle massage to the thigh or a reflexology massage can help these sensations subside.

Hamstring Strain

In this article, you discovered information about hamstring strains, identifying symptoms, and how to recover from the injury.

Knowing what to do when you pull or strain your hamstring will help you minimize the time it takes to recover from this injury.

Trying to force your way back into your regular activities after a hamstring injury can worsen the injury, severe pain, and potential surgical intervention.

Sources:
mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985
healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.hamstring-strain-rehab-exercises.bo1577
hss.edu/conditions_hamstring-injuries.asp
nhs.uk/conditions/hamstring-injury/

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Is It OK to Walk on a Sprained Ankle

September 16, 2020 By Heather

Prevent prolonged pain and suffering from your sprained ankle. By understanding how your sprained ankle needs to heal, you can be walking again in no time.

yourfootpalace.com gathered information on when you can walk on a sprained ankle, what a sprained ankle is, how to treat it, and when to seek medical attention.

Can You Walk on a Sprained Ankle

No. This is not an injury that you can “walk off.” After spraining your ankle, it will need time to recover before putting any weight on it. Trying to force a speedy recovery by walking, running, or working out too soon may further aggravate the damage done to your ankle in the first place.

The bones, muscles, and ligaments comprising the foot and ankle are significantly stronger and more reinforced than those in other parts of the body. When they are injured, a significant period of immobility may be required to fully recover.

As your ankle recovers from such an injury, weight can gradually be applied to it. Initially, walking should be aided by a support system like a cane or crutches.

Sprained Ankle Treatment

After sustaining a sprained ankle, your first objective is to decrease the pain and discomfort while protecting the ankle’s ligaments from further injury. Adopting the classic R.I.C.E. regimen of treatment for the first 24 to 48 hours can help:

Rest – Rest your ankle as much as possible.
Ice – Apply ice packs or submerge your foot and ankle in cold water.
Compression – Use an elastic ankle sleeve or an elasticized wrap to help reduce swelling.
Elevation – Elevate your ankle to the height of your hip when in a seated position.

Watch this video to see the RICE method for injuries.

Tip: Avoid hot showers, heat rubs, or hot packs, as this may increase swelling and prolong your recovery time.

Generally, within 72 hours, you can begin stretching and range-of-motion exercises. You should continue these exercises until your ankle has recovered to the point of pre-injury conditions.

Watch this video to see stretching and range-of-motion exercises.

Tip: A series of reflexology massages may significantly accelerate your recovery from a sprained ankle.

Note: Remaining immobile for extended periods without initiating some sort of exercise or rehabilitation regimen can lead to further complications or delays in your recovery.

How Long Does a Sprained Ankle Stay Swollen

Two weeks to six months. However, recovery time for a sprained ankle will vary from case to case, requiring different care and recovery approaches. This recovery time can change a lot based on:

Your fitness level
Your age
How bad (grade) the sprain is
How the sprain occurred
How much time passed before seeking treatment

As an example, recovery time for a grade one sprain is two weeks to a month. A grade two sprain can take from six to eight weeks. Finally, a grade three sprain may take anywhere from three to six months for recovery.

Note: After a sprained ankle heals, symptoms of arthritis and/or plantar fasciitis may occur. If these symptoms arise, seek medical attention to diagnose and treat these conditions.

Read more about relieving plantar fasciitis at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

What is a Sprained ankle

The injury known as a sprained ankle occurs when you twist, roll, or turn your ankle in an extended or abnormal way. This action stretches or tears the bands of tissue or ligaments that work to hold your ankle bones in place. The following activities are common causes of a sprained ankle:

Awkwardly landing on your foot after pivoting or jumping
Walking, running, or hiking on uneven surfaces
A trip or fall causing your ankle to twist
Another person sliding, stepping, or landing on your foot or ankle during a sports activity

Ligaments aid in the stabilization of joints, preventing extensive bone/joint movement. You sprain your ankle when those ligaments are forced, in a direction, beyond their normal range. The majority of sprained ankles include ligament injuries to the outer extremity of the ankle. The following symptoms indicate that you have sprained your ankle:

Pain (sharp pain when trying to bear weight on the injured foot)
Restricted mobility (reduced range of motion)
Tenderness or sensitivity to the touch
Instability (weakness in the affected ankle)
Swelling
Bruising

Watch this video from the Mayo Clinic, defining what an ankle sprain is.

These symptoms vary in intensity depending on the severity of your sprain. The following are grades of an ankle sprain:

Grade 1 – This injury includes minimal stretching with no ligament tearing. You will experience mild pain, swelling, and tenderness. Grade 1 sprains usually have no bruising, no joint instability, and no difficulty bearing your weight.

Grade 2 – This injury includes a partial tear. You will experience moderate pain, swelling, likely bruising, and tenderness. Grade 2 sprains usually have mild to moderate joint instability, loss of range of motion and function, and pain when bearing weight and/or walking.

Grade 3 – This injury includes a full ligament tear or rupture. You will experience severe pain, swelling, tenderness, and bruising. You will also have to endure considerable instability, loss of function, and limited range of motion. You will be unable to bear any weight or walk.

When Should I Seek Medical Attention for a Sprained Ankle

You should seek immediate medical attention if you experience the following:

You have prolonged severe pain or swelling
You have an open wound in the injury site
Your foot or ankle look deformed after being injured
There are signs of infection (redness, warmth, or tenderness)
You have a fever of 100°F or greater
You cannot put any weight on your foot at all

These symptoms indicate a possible bone fracture or secondary problem that should be quickly diagnosed and treated.

Tip: You may be asked to start a regimen of medication to manage your pain. Provide your doctor or care physician with a list of all medication (including over-the-counter medication) that you have been prescribed or taking prior to your injury.

Sprained Ankle

In this article, you discovered when you can walk on a sprained ankle, what a sprained ankle is, treatment, and when to see your doctor.

By knowing how to treat and how long recovery time lasts for a sprained ankle, you can minimize your discomfort and quickly regain your mobility after spraining your ankle.

Ignoring the need to relax and let your ankle properly heal can prolong your discomfort and severe medical or physical complications.

Sources:
orthopedicassociates.org/sprained-ankle-recovery-time/
mayoclinic.org/diseases-conditions/sprained-ankle/symptoms-causes/syc-20353225
health.harvard.edu/pain/recovering_from_an_ankle_sprain
uofmhealth.org/health-library/te7557#te7593

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Stiff Feet in the Morning and After Sitting

August 17, 2020 By Heather

Prevent your foot stiffness from slowing you down and causing significant discomfort. By knowing why your feet uncomfortably stiffen up, you can take steps to keep them limber and pain-free.

yourfootpalace.com gathered information about why your feet get stiff after sleeping or sitting for extended periods, and what you can do to ease this discomfort.

Why Do My Feet Hurt in the Morning?

When your feet hurt in the morning or after sitting for long periods, it is a sign that something has gone awry. If that pain is frequent, excruciating, and leaving you debilitated, seek medical attention immediately. Otherwise, here are several possible reasons for your foot stiffness:

1 – Plantar Fasciitis

Foot stiffness after sitting and in the morning is a common symptom of plantar fasciitis. The plantar fascia is a thick ligament on the bottom of your foot, running from the heel to the ball. This condition occurs when that ligament becomes irritated.

Plantar fasciitis is common for athletes, specifically runners. Wearing proper footwear and replacing your shoes every 400 to 500 miles can help prevent overuse pain. Other contributing factors are flat feet, rapid weight gain, and obesity.

If your discomfort is due to plantar fasciitis, it will usually take a few minutes of activity to warm up the area and relieve the pain.

Read more about plantar fasciitis pain relief at yourfootpalace.com/how-foot-massage-can-relieve-your-plantar-fasciitis-pain/

2 – Plantar Fascia Rupture

This excruciatingly painful condition can lead to stiffness during and long after the healing process. While rare, this condition can occur during high impact exercises or in those with chronic plantar fasciitis.

Treatment and recovery for a ruptured plantar fascia may include partial or complete immobilization of the foot, with normal standing or walking being possible within a few weeks.

3 – Plantar Warts (Verruca Plantaris)

Plantar warts can cause significant discomfort and are caused by a virus that specifically infects superficial layers of skin. When it occurs on the bottom of the foot, the virus will grow within the layer of skin (not protruding like other warts).

This is a virus, and there’s no oral medication to stop its occurrence. The virus must be treated at the infection site. Treatment may include topical acid preparations, freezing, injectable medications, and/or removal.

Plantar wart removal can be done in many ways, utilizing cautery agents, and/or laser removal techniques. However, whichever way your wart is removed, it can reoccur and spread.

Prevent plantar warts through good foot hygiene, limiting barefoot exposure outside, and disinfecting bathroom floors and shower basins.

4 – Rheumatoid Arthritis (RA)

Those with rheumatoid arthritis are at increased risk of developing plantar fasciitis, resulting in stiff feet in the morning or after long periods sitting (see #1 above).

Rheumatoid arthritis typically causes accompanying symptoms like inflammation, swelling, and pain in the wrists and hands, as well as the feet.

If you suspect rheumatoid arthritis is causing your discomfort, you may want to consult a rheumatologist. Rheumatologists are specialists that deal with arthritis and diseases involving bones, muscles, and joints.

5 – Achilles Tendinitis

The Achilles tendon is a band of tissues connecting the calf muscle to the heel bone. When this tendon becomes inflamed, it can result in Achilles tendinitis or stiffness and pain in the heel. Symptoms can be worse in the morning due to limited circulation while at rest.

If you have Achilles tendinitis, pain or discomfort may be felt throughout the day as well. Consult your primary care physician for advice on pain relief or seek a physiatrist (a doctor specializing in sports medicine or physical and rehabilitative medicine).

6 – Hypothyroidism

This condition results in the disruption of chemical and hormone balance in the body. Subsequently, this hypothyroidism can lead to inflammation, swelling, and discomfort in the feet, ankles, and heels.

Other symptoms of this condition include muscle weakness, depression, constipation, memory loss, among others. If you suspect you are dealing with hypothyroidism, consult your primary care physician for diagnosis and treatment.

Read more about hypothyroidism at thyroid.org/hypothyroidism/

7 – Bursitis

Bursas are fluid-filled sacs cushioning bones, tendons, and muscles near large joints in the body. They’re found in the hips, shoulders, elbow, and places like the heel and big toe of the foot.

Bursas in the foot can become inflamed due to excessive repetitive motion like walking, running, or jumping. Other causes of bursitis include injury or trauma to the affected area, inflammatory arthritis such as rheumatoid arthritis, gout, and infection.

Treatment typically involves resting the area and protecting it from further trauma. In most cases, bursitis pain and discomfort goes away within a few weeks with proper treatment. Recurrent flare-ups of bursitis are common.

Consult your doctor if you are experiencing disabling joint pain or an inability to move a joint, especially if symptoms are accompanied by a fever. A fever is a strong indication of infection.

8 – Parkinson’s Disease

Parkinson’s disease can cause muscle stiffness, discomfort, and significant difficulties initiating movement, including walking, speaking, and writing. The condition is accompanied by tremors, which may not be noticeable in its beginning phases.

If you are experiencing problems with coordinated body movement, involuntary body movements, evening time confusion, and dizziness, you should consult your primary care physician. However, if Parkinson’s is suspected, you will likely be referred to a movement disorder specialist – a neurologist with training to detect conditions like Parkinson’s.

For more information about Parkinson’s disease, visit yourfootpalace.com/parkinsons-disease-symptoms-diagnosis-stages-treatment/

9 – Stress Fracture

Stress fractures in your foot (usually the heel) can cause stiffness and increasing discomfort over time if not treated. Stress fractures are typically the result of intense athletic activity, overuse, change in surface, improper shoes, or poor technique.

A stress fracture might go unnoticed when it occurs, but pain and swelling can develop over days or weeks and eventually leave you in pain throughout the day with difficulties walking.

$Foot stress fractures sometimes go unnoticed until pain and swelling occur$

Stress fractures usually heal on their own with reduced physical activity and protective footwear. If you suspect you have sustained a stress fracture, consult your doctor as soon as possible for diagnosis and treatment.

10 – Neuropathy

Stiff feet in the morning can result from problems in the nervous system and signal sense of the brain (neuropathic ideology). Among other diseases, diabetes, multiple sclerosis, and vascular problems can contribute to this condition.

Neuropathy pain is described as a burning sensation. Affected areas can be sensitive to the touch. Common symptoms of neuropathic pain may include intolerable pain, pins and needles, difficulty sensing temperatures, and numbness.

If you suspect neuropathy is causing stiffness in your feet, consult a podiatrist, your family physician, or a neurologist for an accurate diagnosis and treatment plan.

Read more about neuropathy pain and relief at yourfootpalace.com/how-massage-relieve-your-peripheral-neuropathy-pain/

Treatment for Stiff Feet

Besides buying better-fitting shoes, the following forms of treatment can help ease mild or moderate stiffness and discomfort in the feet:

Apply Ice – Freeze a few water bottles. When you get up in the morning, wrap a bottle in a towel and roll it gently from the ball of your foot to the heel and back, repeating this for a few minutes.

Stretch – Stretches work to loosen muscles and tendons and, when practiced daily, can improve one’s health and wellness significantly. The following heel and arch stretch can help relieve foot stiffness and relax tense muscles:

At arm’s length from a wall, step back with your right foot and bend your left knee, keeping both feet and heels on the ground.
Slowly lean forward as far as you can as you stretch.
Hold the position for 10 seconds, then relax.
Switch feet and repeat.

Watch this video for more easy stretching for your feet.

Massage – Massaging your feet is synonymous with self-care. Consider the following:

Hold your foot in your hand and apply gentle pressure along the top and bottom of the foot and heel area with your thumb.
Roll a tennis ball along the bottom of your foot back and forth from toes to heel.
Schedule a reflexology foot massage.

If you are experiencing sharp or sudden pain, or your condition lasts longer than two days, consult your doctor. Sharp and sudden pain may be an indication of a more severe condition and should be addressed immediately.

My Feet Hurt When I Wake Up and After Sitting

In this article, you discovered conditions that can cause your feet to stiffen while resting or sitting, how to relieve tension in your feet, and when to seek medical attention.

By addressing the stiffness in your feet, you can keep them free from discomfort and pain, maintain your mobility, and boost your sense of health and wellness.

Ignoring abnormalities like stiffness, discomfort, and pain in your feet can exacerbate underlying health problems, and lead to the need for costly medical treatment.

Sources:
cedars-sinai.org/health-library/diseases-and-conditions/p/plantar-fasciitis.html
diabetes.org/diabetes/complications/neuropathy
orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/
rheumatology.org/I-Am-A/Patient-Caregiver/Diseases-Conditions/Rheumatoid-Arthritis
foothealthfacts.org/conditions/plantar-wart-(verruca-plantaris)
mayoclinic.org/diseases-conditions/bursitis/symptoms-causes/syc-20353242

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