How to Fix Your Foot Pain

Whether you are going to work, headed to your workout, or just waiting to get your coffee, you probably spend a good portion of your day standing or walking. All that time on your feet can make it impossible to ignore when something doesnt feel right.

Foot pain can come in many forms. If youre feeling pain in the heel or at the base of your foot while standing, you could have a tight plantar fascia. Plantar fasciitis is an inflammation of the plantar fascia, a band of fascia or tissue that extends from the heel of your foot towards the toes. It's one of the more common causes of foot pain and, unsurprisingly, it can have many causes.

One possible cause of plantar fascia pain is footwear. Flat, hard soled shoes can be contributing to a strain at the bottom of your foot when its bearing weight. Tight calves, hamstrings, and big toes (yes, you read that correctly) can also contribute to this type of pain. All of the muscles in the posterior chain (glutes, hamstrings, gastrocnemius, soleus, flexor hallucis longus, to name a few) are closely connected and can cause a chain reaction of tightness and tension that manifests at the heel or base of the foot.

But dont worry: There are several methods you can try to help alleviate this type of foot pain.

Your Move:

Roll out the bottom of your feet. Place a tennis or lacrosse ball (or even a solid water bottle) under the arch of your foot and roll your foot back and forth over it for about 1 to 2 minutes per day.
Foam roll your calves . Place the foam roller under your lower leg and put weight into the calf muscles by lifting your hips off the ground. Spend 3 to 4 minutes daily rolling out the calves at different angles. Be sure to get all the way up and down the muscle belly.
Stretch your big toe. This might be a new one for you, so try aligning your big toe vertically against a wall keeping the heel and ball of the foot on the floor. Bend the knee and lean into the stretch, holding for 2 to 3 sets of 30-seconds daily.
Change your shoes. Add inserts or orthotics to your work shoes if youve got to wear them. Alternatively, get a whole new pair of sneakers or shoes that provide more arch support.
Strengthen your hips. By strengthening the hips (clamshells, crab walks with resistance band, etc.), youll indirectly improve your gait pattern and reduced the load on the plantar fascia.

I know it might sound like a lot, but if you combine all of these exercises, you should be able to kick plantar fasciitis and that terrible, nagging foot pain right in the butt and walk away feeling just fine.