Sore Feet & Sore Ankles [Causes, Symptoms & Best Home Treatment]
Sore Feet & Sore Ankles: The #1 cause is plantar fasciitis, the #2 because his posterior tibial tendinitis & #3) MORE! Use this BEST HOME Treatment!
- We go over the most practical guide for your sore feet and sore ankles.
- Watch the video below for the best possible and most practical treatments.
- We then go over the great options to use at home to fix your foot pain!
So let’s get started!
Sore Feet & Sore Ankles [Causes, Symptoms & Best Home Treatment] overview:
- The most common causes of sore feet and sore ankles in athletes in people who are in their feet all day are:
- Plantar fasciitis, posterior tibial tendinitis, ankle tendinitis, peroneal tendinitis and Achilles tendinitis.
- These are all mostly chronic overload injuries and can be quickly correctable!
Heel Pain Causes: Picture & Photo Gallery
- One of the top causes of heel pain is plantar fasciitis, this is damage to a ligament that holds your heel to your toes.
- There are also photos of heel spurs that can occur to the bottom of your heel (plantar fascia insertion) and the back of your heel (Achilles tendon insertion).
- Baxter’s nerve entrapment can also happen at the bottom of the heel.
- An underlying cause is an over pronated flatfoot, or an over supinated high arched foot.
- This can lead to the formation of a heel stress fracture( AKA calcaneus stress fracture.
Please click on the gallery for a guided tour through heel pain conditions!
- The most common symptoms depend on mostly on the cause of the injury.
- This usually results in morning pain that gets better with the first 10-20 steps in the morning.
- Aching throbbing pain that gets worse towards the end of the day.
- Pain that gets worse when you rest on the couch after a long workday.
- This it can cause swollen achy feet at the end of the day.
- Can cause sore ankles and sore feet towards the end of the day.
- It is common to get tired aching feet on the bottom of your feet and on the inside of her ankles.
The most common causes of sore feet and sore ankles are:
- Plantar fasciitis is the #1 because of sore feet, especially highlighted by morning pain.
- 1 of the hallmarks signs of plantar fasciitis is morning pain with the first 10-20 steps that gets better.
- This is due to inflammatory fluid and microscopic tears throughout the plantar fascia that are gradually breaking apart in the morning causing recurring pain throughout the rest of the day.
- This is a ligament that connects to her heel to her toes.
- It is said that up to 44% of people in the United States alone will suffer from this.
- About 10% of people in the United States could be suffering with this at any given time, whereas almost 50% will suffer from it at some point in their life!.
- This means that right now there is probably around 30 million people with bottom of the foot and heel pain due to this reason!
- Posterior tibial tendinitis is attended on the inside of your ankle.
- This is can also be known as shin splints, or pain throughout the inside of your ankle.
- This is related to something called overpronation if your ankle is buckling in.
- The posterior tibial tendon is responsible for trying to turn her ankle inward.
- This is especially common in people with flat feet were people standing on hard floors all day.
- This is a very treatable condition, with the right shoes, right orthotic stretches and exercises.
- The Achilles tendon is the big muscle on the back of your calf that connects the record and inserts of the back of your calcaneus bone.
- For people who are standing throughout the day that this can be a very tender muscle.
- The pain usually occurs about to 6 cm above the back of your heel bone.
- This is 1 of the most common causes of back of the heel pain.
- The peroneal tendons are the most common tendons causing pain on the outside of her ankle.
- The 2 muscles that make up the peroneal tendons are the peroneus brevis and the peroneus longus muscle tendons.
- We have a great guide for peroneal tendinitis that can quickly relieve your pain.
- This is pain that gradually starts to cause aching and throbbing throughout the day.
Best Heel Pain Products:
- There are usually two phases to treating plantar fasciitis pain.
- The two phases of treatment include controlling the acute inflammation, and correcting the biomechanics which led to the problem in the first place.
- If the tendons and ligaments are inflamed, they are almost frozen in place and cannot function properly.
- Once the inflammation is decreased, we need to correct the bio-mechanical causes to ensure that they can never become over worked and inflamed again!
- This doesn’t matter whether it’s plantar fasciitis, plantar fibroma, sore bottom of foot, or even Achilles tendon pain. Treatment is all roughly very similar.
Plantar Fasciitis or Achilles Tendonitis Inflammation:
Massage & Ice Products:
- Ice is the an excellent option that can be safe for almost everyone.
- There is some debate whether icing is worth doing, but for chronic pain this can help limit the need for medications and keep your options open.
- This works great for your arch, less for the ball of the foot.
- The more muscle and ligament tissue there is, the better ice will work there.
Menthol Based Gels:
- Biofreeze is one of our favorites.
- These gels have been studied to work 2x as long as ice.
- This works great for the ball of the foot.
- This can be very effective for bottom of the heel and Achilles tendon sore regions.
- These can work great for loosening your muscles.
- This allows less tightness and pressure on the ball of your foot.
- This is very effective for the arch, the gastrocnemius or calf muscle and for the hamstring and thigh muscles.
- This also works very well for the gluteus muscles if you are having butt cheek or hip pain.
Remove the Plantar Fascia or Achilles Tendon Stress:
- The key is to prevent future pain.
- This means keeping you active while keeping stress off of your plantar fascia tendon. This will prevent future re-injury and development of plantar fasciitis.
- If you can get rid of the pain and swelling, this will let you start walking normally.
- If you can walk normally, the vast majority of your pain should gradually start to go away.
- The best way to ensure that your plantar fascia, foot and ankle ligaments are not overworked is to support them.
- The best way to support them is to use great orthotics and great shoes.
- Some people may also need to rely on supportive ankle braces and other supportive modalities.
The Best Heel Pain & Plantar Fasciitis Shoes:
- Getting a great supportive pair of shoes will make sure that there is pressure removed from the heel and plantar fascia region.
- This is especially important if you have plantar fasciitis, heel spur pain or Achilles tendonitis.
- Consider shoes combined with a good supportive orthotic for best pain relief!
- The following link will show you what our favorites are.
Best Heel Pain & Plantar Fasciitis Orthotics:
- These are our recommended orthotics for plantar fasciitis.
- Custom orthotics can work very well, but they should not be a first line of treatment.
- There are different types for different shoes.
- Women’s shoes usually need a less bulky orthotic, but allow for less correction.
- A full length orthotic requires a running shoe, boot or comfortable walking/dress shoe.
- We recommend doing everything you can to get a good supportive shoe that can fit a full length orthotic.
- This is the best way to maximize your orthotics for great results.
Best Full Length Orthotics:
- These will only work in wider shoes or a good supportive running shoe.
- This will not work in sandals, flats or most women’s dress shoes.
Best Dress Shoe Orthotics:
- These are a great choice for dress orthotics.
Best 3/4 Length Orthotics:
- These are great options for women’s dress shoes and thinner shoes.
- These are not the most supportive pair of orthotics.
Get A Great Dynamic Stretch:
- It is possible to stretch on your own, but these products can also really help!
- This will take pressure off of the ball of your foot.
- We personally prefer this method of stretching.
Get A Great Static Stretch:
- These devices are great for stretching while you are resting.
- This will also help take pressure off of the ball of your foot.
- This works great for plantar fasciitis.
- It can be used while watching TV or at night time.
Best Heel Compression Brace:
- A good compression brace can stabilize your foot from turning outward.
- This prevents your foot from pronated.
- Pronated foot will turn your foot outward in your foot will rub on the outside of the shoe.
- For many of her patients this has solved their pain and is very comfortable to wear inside your shoe.
- This solves both pain and outward pronation for a relatively low cost.
Best Heel Stability Brace:
- Stability brace goes little bit further than the compression brace to stop your foot from turning out.
- This takes pressure off of your heel and plantar fascia.
- At the same time this is a little bit bulkier and does not affect every shoe.
- We find people are little bit happier trying the compression brace before the stability brace.
- If you think you might have a broken heel, a calcaneal stress fracture or something of similar severity, these products might help!
- Always remember to see a foot and ankle specialist like a podiatrist if you are having plantar fasciitis or more severe pain!
Plantar Fascia Tear, Broken Heel Bone, Achilles Tendon Tear:
- If you have a traumatic injury such as a torn plantar fascia ligament, calcaneus stress fracture, heel fracture or insertional Achilles tendon injury: consider protecting your foot!
- The best way to do this is of course to see your podiatrist and get evaluated with an x-ray, ultrasound and potentially even an MRI or CT scan.
- If you are unable to do so it may benefit you to be in a cast, fractured boot, or even keep the weight off of it with a rolling knee scooter or other protective devices.
- We as podiatrists frequently take patients off work for very long period of time when they suffer a traumatic injury, unfortunately there is no other way around us in labor jobs.
- If you have a sit down job there are ways to get people back to work quicker, but this can be very difficult otherwise.
Heel Injury Boot Treatment:
- There are pros and cons to using a boot to treat your heel injury. If you are immobilized too long the cons are that you will gradually become stiff and overworked to your other leg. The Pros are that you injured heel will hopefully have a chance to gradually heal!
- Our favorite fracture boots and their supplies:
Offloading and Scooter treatment:
- These are favorite knee scooters and walking devices: