Similar to other complicated areas of the body such as the hand and wrist that contain many bones, ligaments, muscle, and nerves, the foot is another complicated area. Due to its complexity, it becomes difficult to diagnose the actual issues, and hence experience physiotherapist is required to thoroughly examine the problem.
There could be numerous contributing factors that could upset the foot’s movement and balance causing problems and pain. Standing for a longer duration, run or walk on uneven surfaces, or wear shoes that are uncomfortable can lead to your top foot pain. You might also experience extensor tendonitis if the pain is noticed in the middle between your ankle and the ball of your foot.
Pain or discomfort can be noticed anywhere in the foot. You might experience pain in the heel, toes, arch, instep, or insole of the foot. Other symptoms of the common cause of top of foot pain include:
There could be numerous contributing factors that could upset the foot’s movement and balance causing problems and pain. Standing for a longer duration, run or walk on uneven surfaces, or wear shoes that are uncomfortable can lead to your top foot pain. You might also experience extensor tendonitis if the pain is noticed in the middle between your ankle and the ball of your foot.
Pain or discomfort can be noticed anywhere in the foot. You might experience pain in the heel, toes, arch, instep, or insole of the foot. Other symptoms of the common cause of top of foot pain include:
- Tight calf muscles
- A painful pressure point
- Pain in the center of your foot
- Swelling on the top of your foot
- Bruising, swelling, or redness on the top of your foot
Most of the foot pain requires you to rest and extra care to heal. However, if the pain is due to an underlying health condition, you might require medical care and must consult experienced physiotherapists.
Simple ways to ease your top foot pain at home.
1. Cold therapy:
Cold therapy is also known as cryotherapy. Trying to push through the pain could make the top of your foot even worse. Instead trying out this cold therapy technique could help you to ease your foot pain.
Cryotherapy can be applied in several ways that include ice packs, sprays to cool down your pain, ice massage, and whirlpools or ice baths. The simplest way to perform cold therapy at home is as follows.
– You can use cold therapy with ice
– Or the gel packs
You will have to keep the gel packs or prepare the ice until needed. Even though applying ice directly to your skin can ease the pain but it can also damage your skin. The best and safest way is to wrap the cold object in a thin towel to protect your skin from direct interaction with cold. Do not neglect to wrap especially if you are using the gel packs. Apply the ice or gel pack for about 10 to 20 minutes several times a day.
Cryotherapy can be applied in several ways that include ice packs, sprays to cool down your pain, ice massage, and whirlpools or ice baths. The simplest way to perform cold therapy at home is as follows.
– You can use cold therapy with ice
– Or the gel packs
You will have to keep the gel packs or prepare the ice until needed. Even though applying ice directly to your skin can ease the pain but it can also damage your skin. The best and safest way is to wrap the cold object in a thin towel to protect your skin from direct interaction with cold. Do not neglect to wrap especially if you are using the gel packs. Apply the ice or gel pack for about 10 to 20 minutes several times a day.
2. Ease tight calves with a foam roller
Another cause for Top of foot pain could be your tight calf muscles. The foam roller is an easy technique to get rid of your tight calf muscles. It is advised to perform this task before exercising. The foam roller technique will help to break down the tension in the muscle tissue so that one can easily stretch the muscle.
To perform foam roll exercise to the calf muscles, place the foam roller under the calf and roll between above the ankle and below the knee. Once you identify the sore spot, hold on for 20 to 30 seconds. Check out the video to do this stretch at home.
To perform foam roll exercise to the calf muscles, place the foam roller under the calf and roll between above the ankle and below the knee. Once you identify the sore spot, hold on for 20 to 30 seconds. Check out the video to do this stretch at home.
3. Get new shoes or loosen up the laces
Uncomfortable shoes could also have its major contribution to foot pain. Wearing shoes or socks that are not comfortable and are tight is the common cause of top of foot pain.
One can try loosening up the laces on your shoes if at all you are tying them tight. Sometimes the cause could also be due to your shoes. If it’s too tight, then it might be the right time to change your shoes and get one that is comfortable for your feet.
The above tips could ease your foot pain and its symptoms. While these tips help you, an assessment and treatment by registered physiotherapists will help you to get relieved from your foot pain. Our Physiotherapist in Vancouver, Surrey and Fleetwood can help you to find the cause of your pain and customize the treatment plan to ease your pain.
One can try loosening up the laces on your shoes if at all you are tying them tight. Sometimes the cause could also be due to your shoes. If it’s too tight, then it might be the right time to change your shoes and get one that is comfortable for your feet.
The above tips could ease your foot pain and its symptoms. While these tips help you, an assessment and treatment by registered physiotherapists will help you to get relieved from your foot pain. Our Physiotherapist in Vancouver, Surrey and Fleetwood can help you to find the cause of your pain and customize the treatment plan to ease your pain.
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