Why do my feet swell and hurt?

There are many acupoints on the soles of our feet. If the soles of our feet are swollen and painful, we must pay attention to it, especially if the swelling and pain in the soles of our feet have no symptoms. Usually, walking or exercising too much may cause swelling and pain in the feet. For example, if you did a lot of exercise the day before and experienced swelling and pain in the soles of your feet, it will get better after a few days of rest. Otherwise, you need to see a doctor for treatment. So, today let’s talk about what causes swollen and painful soles of the feet?

1. Causes of swelling and pain in the soles of feet

(1) First of all, the most likely cause is plantar fascia strain, which is usually caused by accidental long-term walking or repeated excessive weight bearing. In this case, resting for a few days will be fine.

(2) There is also a possibility that it is caused by trauma. This situation is easy to judge. I believe you can still judge whether you have had trauma or not.

(3) If the pain is in the front part, it may be Morton syndrome, which is a congenital disorder of the first metatarsal joint. Although it is a minor problem, I still recommend that you go to the hospital for treatment.

(4) There is also a type of pain called neuropathic pain, which is characterized by lightning-like numbness and stabbing pain. It is quite painful and you cannot treat this condition yourself. If this is the case, go to the hospital.

(5) There is another category of patients whose feet are caused by other reasons. For example, patients with problems such as herniated disc, bone hyperplasia, and vertebral joint dislocation may be easily compressed, which may lead to hot soles or pain in the soles of the feet.

2. Treatment plan

(1) Wearing therapeutic insoles can support the arch of the heel, reduce the stretch of the plantar fascia, and prevent recurrence.

(2) Wear heel pads to raise the heel and reduce the shock and pressure on the heel when it is under force.

(3) Use an ankle orthosis at night to keep the ankle in a neutral or 5° dorsiflexion position to keep the Achilles tendon stretched.

(4) Achilles tendon stretching exercise

Stand facing the wall with your hands on the wall, stand in a lunge stance, bend the front knee and straighten the back leg. Remember to point your toes forward and keep your heels on the ground, and lean your body forward. When stretching the gastrocnemius muscle, the back foot should feel tight, and maintain this for ten seconds. When stretching the soleus muscle, the front foot should feel tight. Maintain this position for ten seconds and repeat the movement ten times.

(5) Plantar fascia stretching exercise

After getting up in the morning, sit on the edge of the bed, place your hands on your front feet, straighten your toes, hold for ten seconds, relax, and repeat the action ten times.

(6) Muscle strength training

Tibialis posterior muscle exercise: Sit down and lift up the affected foot, move the ankle downward and inward. The inner side of the calf should feel slightly tight during the exercise. Maintain the tension for ten seconds and repeat the action ten times.

3. Prevention methods

(1) The shoe size should be moderate

(2) Don’t let yourself be overweight. Losing weight can help relieve the pressure on your feet.

(3) Don’t overwork your feet