Our feet are a complex structure consist of 26 small bones and more than 30 small joints along with muscles, tendons, ligaments and nerves and most importantly the arches. Arches of the foot plays an important part in our body mechanics while we stand, walk, jump or play sports. They provide us support and bounce so that the small structures of the foot are not under stress and minimizes their wear and tear overtime which can result in joint pain or damage to the plantarfascia causing its inflammation. We bear our whole-body weight on the foot thereby its alignment and strength plays an integral part in maintaining overall wellbeing.

If any of the above said is not in alignment, arches are low or high, you feel discomfort in toes, heels or sole, weakness in muscles, tight kinetic chain, Faulty biomechanics of foot, knee and hip, lifestyle choices, wearing wrong shoes or high heels can all result in foot and ankle pain. This can be associated with swelling, increased warmth, stiffness, difficulty to put down first step in morning, continuous intense pain or dull ache that remains there upon weight bearing or during ankle motion.

In most of the instances the foot pain is not permanent and goes by its own but in case you have started developing continuous pain and it lasts for say 2-3 months it’s time to get a screening done. Screening should involve history taking, observation, palpation, physical examination, checking the arches of the foot, foot alignment, ruling out X-ray findings, testing the strength of the muscles in and around the joint, testing other parts of the kinetic chain which might be the culprit and reaching to a diagnosis. Some very common foot conditions we come across is flat foot, plantarfascitis, ankle sprain, heel and foot spurs, weakness of intrinsic muscles, faulty weight bearing mechanics.

Foot pain should be addressed as soon as you discover that its not going with general advices, pain killers, exercises through you tube videos etc etc. A proper customised care plan is needed to take care of it in case you want to get rid of it as foot is the most integral part of our body system as we stand and bear weight on IT!!

Till you see your physiotherapist regarding your foot pain its better to follow certain advices from our experts-

• Avoid wearing old worn out shoes.
• Avoid wearing high heels. 2 inch can still be fine.
• In case you can’t avoid heels choose a platform one.
• Do regular stretches of your whole lower body.
• Encourage ankle foot pump movements to boost in circulation.
• Do some strengthening of the small muscles of foot and ankle like- picking up stones, rolling towel, rolling a cold bottle under your feet.
• Maintain foot hygiene.
• Use Epsom salt water dips for 20 mins a day for effective pain management.
• Maintain a healthy weight. Try getting customised insoles to correct your foot alignment and evenly distribute your body weight.

Ankle sprain is very common type of ankle injury affecting the ligaments (connective tissues connecting bone to bone for stability) of the ankle. It usually is a result of twisting injury which is often seen in people who play sports, indulge in high impact activities like skiing, hip-hop dance etc or people who wear high heeled shoes most of the times. This twist causes there ligaments to stretch pass their capability thereby causing tearing. Depending on the severity it can be classifeied in 3 grades.

GRADE 1 – Mild damage to the ligament (usually a overstretch) resulting in pain, swelling and discomfort without any instability.

GRADE 2 – Moderate damage that the ligament partially tears resulting in pain, swelling and discomfort. Unable to bear weight on the foot.

GRADE 3 – complete rupture of the ligament resulting in marked bruising and instability in ankle joint.

• Sports activities which have high probability of ankle twists like basketball, tennis, skateboarding.
• High impact fitness routines like running on uneven surfaces, hip-hop dancing, Salsa dancing.
• Injury like slipping from stairs or twisting of foot on high heels.
• The risk increases in case:
  You have weak foot and leg muscles.
  You have flat foot.
  Improper footwear.
  Wearing high heeled shoes.

• X-RAY- to rule out fracture.
• Physical Examination- to assess ROM and see whether its Inversion (lateral) ankle sprain or eversion (medial) ankle sprain.
• MRI- in case doctor suspects grade 3 injury to rule out the need of surgery.