Whether it’s your plantar fascia, your heel, or somewhere else – foot pain is frustrating. What’s even more frustrating is that most of the suggestions out there for handling it have to do with staying off it, getting orthotics, and taking pain relievers. While those might be a short term part of a comprehensive healing plan, they should not be the entirety of the healing plan.
Your feet respond to the signals they are sent just like the rest of your body does. (And your body is doing this signal/response dance every day until your last, so it’s never too late.)
By learning to send new signals to your foot muscles and joints, you’ll begin changing the way they feel and function. Here are four actions to take to help heal your foot pain. This helps the majority of people I’ve worked with who have foot pain, so while there is the chance that you’ll need more work for your feet than what’s listed here, this is the foundation for all feet.
Four Key Actions To Take
For Feet That Feel Good
Massage your feet every day
Your soft tissues respond to stimulus. Massaging your soft tissue not only helps to improve blood flow to the area, it also supports changes to the environment of the soft tissue so it can have a better opportunity to grow, heal, adapt, and regenerate, the way it was made to. Massage also has a palliative effect, and when something feels good, you’re more likely to keep doing it and you’re more likely to be willing to add in further activities that move you in the direction of healing.
You can pay a professional to do bodywork on you, but the “daily” part of massage is important, and having a professional work on you daily is outside the time and financial budget of just about everyone who isn’t a professional athlete. Find a way that you can do massage on yourself every day.
Spend time barefoot every day
If it hurts to go barefoot, that’s a great piece of data to collect to inform you about the status of your feet. Your feet are made to be pliable and durable, not painful and brittle-feeling.
You have thirty-three joints in your foot and ankle so that you can walk over pebbles and rocks of various sizes, step on sharp things and shift your weight so your whole foot doesn’t come crashing down on the sharp thing, curl your toes around things, extend your toes as you step through your gait cycle, and much more.
Begin doing strengthening exercises for your foot muscles
Your feet have muscles just like the rest of your body. When you train these muscles, they will grow stronger and more toned. When you don’t train them, they will weaken and get smaller. If your foot muscles are not strong, your arches of your feet won’t have any tone to them.
You will have to rely on other structures, like the plantar fascia, the heel, or the ball joints of the feet, to do more work than they are built to do. Flat feet, hammer toes, heel spurs, plantar fasciitis, and so many more foot conditions, can develop because the muscles of the feet aren’t doing their job.
There are many exercises that should be a part of a well-rounded foot training plan, and the calf raise is one of them. I’ve created a new video for you to help you ensure you’re getting the most out of the calf raise exercise. Click below to watch it and learn three important tips for making the most of this foot training exercise.
Start thinking about your shoe choice and how it’s affecting your feet
If you do all of the above items but don’t change your footwear, you’ll only get so far. The reality is that most humans are in footwear for many hours each day. If the new signals coming in through the tips I’ve given you above are still far surpassed by old signals of squished toe boxes, narrow midfoots, elevated heels, and hard bottom’d shoes, the foot will only change so much.
You don’t have to throw away all of your existing footwear, just start thinking about how the shoes you’re wearing are influencing what your feet are doing. The four shoe elements that alter your foot the most are: elevated heels, narrow toe boxes, non-flexible bottoms, and shoes that aren’t attached to the foot via laces or an ankle strap.
Your feet can feel good, be pain-free, and become strong. It takes work to make it happen, but nothing that is outside the realm of your ability.
Get a complete foot training program
If you’re serious about healing your feet, getting rid of the pain, and building strong, durable, feet then you’ll want a complete foot training program. I’ve helped hundreds of people heal their feet with the drills and exercises I’ve put together into my new easy-to-follow program, Unbreakable Feet.
Get the self-massage techniques, the exercises, and the drills you need. You’ll get high-quality videos, as well as focus points, for each drill to ensure you’re getting the most out of it. You can learn all about Unbreakable Feet by clicking HERE or by clicking the image below.