Foot and ankle pain or injury is a fast track to disability. Maintaining good foot and ankle mobility will help keep you mobile and active.
There are a host of problems that the feet can be presented with. Here are a few tips on keeping them at bay.
Toes
Morton’s neuroma: not visible but pain in the mid-foot to toes. Often caused by tight footwear or load bearing the forefoot (toe walking/running, ballet), it feels like a pebble in the shoe under the toe joint or burning nerve pain in the forefoot and toes. It can be managed with physical therapy and correct footwear but ongoing pain may require a steroid injection or surgery.
Bunion and hammertoe: A bunion is a large bump at the base of your big toe, caused by two foot bones no longer connecting properly. Sometimes caused by restrictive footwear like high heels, but is often also genetic. While a hammertoe is the shortening of the ligament causing the toe to bend, like a hammer head. Often these conditions don’t cause any pain and don’t need to be addressed.
Heels
Achilles tendonitis: the Achilles tendon joins in at the back of the heel. Inflammation from tendonitis can be painful when walking. As with any inflammatory conditions it should be treated with rest, ice, compression, elevation and physical therapy. The Achilles responds well to slow, load bearing exercise like calf raises. Read more…
Plantar fasciitis: is inflammation of the fascial tendon on the plantar aspect of the foot. It runs from the under the heel to the ball of the foot. It’s usually worse in the morning and feels like putting your heel down on a nail. It responds well to physical therapy like massage, dry needling, stretching and ice. Read more…
Spurs: Untreated these conditions can lead to spurs. A heel spur is a calcium deposit causing a bony protrusion on the underside of the heel bone. It will cause chronic foot pain and requires surgery. [1]
Arch and midfoot pain
Stress Fractures: The bones in the midfoot (including the navicular, cubiod, and cuniform bone) and the metatarsal bones can all be damaged by overuse. When this occurs, a stress fracture is a possible injury to the bone. Stress fractures occur not as the result of a single injury, but rather repetitive overuse that eventually leads to a crack forming in the bone. Stress fractures typically cause pain that worsens with increasing activity. Unlike plantar fasciitis that can loosen with some activity, the pain associated with a stress fracture typically worsens as activity levels increase. When a stress fracture occurs the bone needs rest. In some situations, a walking boot can lead to effective relief, whereas in other situations all weight must be relieved from the bone requiring crutches.
Sprains of Ligaments: There are 26 bones in each foot, all of which are connected by an intricate web of ligaments. These ligaments can be injured by twisting or landing awkwardly while walking or running. Ligament injuries typically occur after an unusual foot movement, and cause immediate pain. Swelling may also occur. Most ligament sprains will improve with rest. Sometime immobilizing the foot can help with treatment. In some rare situations, surgery may be needed for treatment. One such ligament injury is called a Lisfranc sprain of the midfoot.
Tendonitis: Inflammation of the tendons that pass along the foot can also cause pain in the arch. The two most commonly injured tendons that cause arch pain are the tibialis posterior and the peroneal tendons. These tendons start in the leg, course behind the ankle, and then to the underside of the foot. Both tendons are important at controlling movements of the foot and ankle. [2]
Ankles
Arthritis: is another major cause of foot and ankle pain. Unfortunately there is no cure for arthritis although physical therapy, some supplements and medications to help manage the pain.
Gentle exercise and stretching can help keep the calf muscles flexible and help keep heel pain at bay. Ensuring you’re wearing appropriate footwear for exercise or work when you’re spending a lot of time on your feet will also make a big difference. If you’re experiencing ongoing foot pain it is a good idea to consult a specialist like a podiatrist for assessment, diagnosis and treatment.
One study looking at 3,000 adults over the age of 45 found that those who slept less than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.[
in individuals with sleep-related disorders including insomnia, sleep apnea, and restless legs syndrome. Small proteins called cytokines allow cells including brain cells to communicate with each other and prompt inflammation. Many pro-inflammatory cytokines regulate sleep, health, and physiological functions such as cognition, mood, performance, and fatigue, all of which are affected by sleep loss and disease. These pro-inflammatory cytokines are enhanced in the brain with sleep loss and are elevated in the brain at times of the day when one sleeps more. However, the exact mechanisms that regulate these inflammatory-sleep altering molecules have been elusive. It is also important to note that not all inflammation is bad and inflammation is vital for many normal body functions and responses to infection — i.e., too much inflammation or not having the proper inflammatory response during the time that the body requires it can be problematic. [
Researchers have also found a 90 minute nap before a lesson could also result in a 20 percent increase in memory retention. Research by 
the other. Given that research suggests that 60-90% of patients with depression have insomnia (and approximately 20% of people with depression have sleep apnoea), looking after our sleep to promote good mental health seems imperative. The Harvard Mental Health Newsletter states that “Once viewed only as symptoms, sleep problems may actually contribute to psychiatric disorders”. People who sleep poorly are much more likely to develop significant mental illness, including depression and anxiety, than those who sleep well. [
1. Static Stretching Before Exercise
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