Underfoot pain: Possible Causes and Stretching Exercises

The Underfoot pain s a common problem that can affect the quality of life of many people. In this article, we will explore the possible causes of Underfoot painas well as stretching exercises that can help relieve pain and prevent other foot problems. 

Before we begin this article, we would like to recommend the Clinique Podiatrique de Fontainebleau - Pied Confort in Blainville, Québec. The chief podiatrist, a graduate of the University of Quebec in Trois-Rivières, has extensive experience to help you resolve your underfoot pain problems. If you are in the Blainville area and are experiencing underfoot pain, do not hesitate to make an appointment.

Possible Causes of Underfoot pain

In this section, we will address the main causes of underfoot pain , a problem that affects many people and can impact their mobility and quality of life. 

1. Plantar Fasciitis

Plantar fasciitis is an inflammation of the foot that occurs when the plantar fascia, the thick and fibrous tissue that connects the heel to the toes, is stretched or inflamed. This inflammation can cause underfoot pain, especially when walking, as well as arch pain. Plantar fasciitis is often due to overuse, inadequate footwear, or excess weight.

2. Heel Spurs

Heel spurs are bony growths that form on the heel and can cause underfoot pai. This condition is often associated with plantar fasciitis and can cause intense underfoot pain when walking.

3. Metatarsalgia

Metatarsalgia is an inflammation of the foot that affects the metatarsal bones, causing underfoot pain near the toes. This condition can be caused by overuse, ill-fitting shoes, a pinched nerve, or a foot problem such as a hammer toe. Underfoot pain près des orteils. Cette affection peut être causée par un surmenage, des chaussures mal ajustées, un pied qui pique ou un problème de pied, comme un orteil en marteau.

4. Morton's Neuroma

Morton's neuroma is a thickening of the nerve between the toes, which can cause underfoot pain. This condition can also cause a tingling sensation in the foot and pain under the foot when walking.

Stretching Exercises to Relieve Underfoot pain

In this section, we will explore different stretching exercises designed to relieve underfoot pain and improve overall foot health. These stretches target the muscles, tendons, and ligaments involved in supporting and mobilizing the foot. Underfoot pain et améliorer la santé générale du pied. Ces étirements ciblent les muscles, les tendons et les ligaments impliqués dans le soutien et la mobilité du pied. 

1. Calf Stretch

The calf stretch is an excellent exercise for relieving Underfoot pain and preventing foot inflammation. To perform this exercise:

1. Stand facing a wall with your arms extended in front of you and your hands against the wall.

2. Step one foot back, keeping your toes pointed forward and your heel firmly planted on the ground.

3. Gently push your heel down toward the ground until you feel a stretch in the calf and under the foot.

4. Hold the position for 20 to 30 seconds, then repeat with the other leg.

2. Plantar Fascia Stretch

This exercise is specific to Underfoot pain caused by plantar fasciitis:

1. Sit in a chair with a tennis ball or frozen water bottle under your foot.

2. Roll the ball or bottle back and forth under the ball of the foot, applying moderate pressure.

3. Continue for 1 to 2 minutes, then switch to the other foot.

3. Toe Stretch

Toe stretching can help relieve underfoot pain especially if you suffer from metatarsalgia or Morton's neuroma:

1. Sit in a chair and place your foot on your opposite knee.

2. Gently grasp your toes with one hand and pull them toward you until you feel a stretch under the foot and at the toes.

3. Hold the position for 20 to 30 seconds, then repeat with the other foot.

4. Arch Stretch

This exercise is beneficial for arch pain and Underfoot pain in general:

1. Sit on the floor with your legs extended in front of you.

2. Wrap a towel around the sole of one of your feet, holding each end of the towel with your hands.

3. Gently pull the towel toward you, keeping your leg straight, until you feel a stretch under the foot and in the arch.

4. Hold the position for 20 to 30 seconds, then repeat with the other foot.

Prevention and Tips to Avoid underfoot pain

In this section, we will focus on prevention and provide practical tips to avoid Underfoot pain. By adopting preventive measures and following these tips, you can minimize the risk of developing foot problems and maintain better foot health and mobility.

1. Wear Properly Fitted Shoes

Ill-fitting shoes can cause Underfoot pain, tingling feet, and various foot problems. Make sure to choose comfortable, well-fitted shoes appropriate for your activity.

2. Maintain a Healthy Weight

Excess weight can put extra pressure on your feet and cause foot inflammation and Underfoot pain. Maintaining a healthy weight can help prevent these problems.

3. Strengthen Your Feet

Foot strengthening exercises can help prevent Underfoot pain and other foot problems. Try exercises such as towel scrunches (pulling a towel towards you with your toes) or toe extensions (spreading your toes apart and holding for a few seconds).

In summary, Underfoot pain can be caused by various conditions such as plantar fasciitis, heel spurs, metatarsalgia, or Morton's neuroma. Stretching exercises such as calf stretches, plantar fascia stretches, toe stretches, and arch stretches can help relieve Underfoot pain and prevent other foot problems.