Foot Pain: Causes and Solutions for Overexertion

Foot pain issues?

Walking for too long causes pain in the soles of my feet, and my calves feel uncomfortable or weak.
For instance, after walking up a steep hill at school, my feet feel sore and my calves feel weak.
I generally don't enjoy walking, and during a school event where I walked for an extended period, I suddenly felt a tightness in my left foot, particularly from the sole to the ankle, as if it were swelling, although there was no visible swelling.
After resting, it felt better.
During a Friday event, standing for a long time and walking around made me feel like my feet were swelling again, but there was no visible swelling; my left foot still hurt.
Eventually, the pain in my foot radiated up to my knee joint.
When sitting still, my calves would feel numb.
On Saturday, my calves felt very weak and sore, but it wasn't too severe; I just felt that my left ankle still had some tightness, occasionally accompanied by a mild twisting pain.
The middle of my foot also hurt.
On Sunday, I had work that required a lot of walking, but it wasn't as severe as Friday; however, my left ankle still felt tight, and I experienced some pain in the back of the ankle while standing, along with pain in the middle of my foot.
Could this be due to overexertion from walking too long, or is there an issue with my foot? My family says it's just because I've walked too much and that it's not a big deal, but I would like to confirm.

Niming, 10~19 year old female. Ask Date: 2016/12/26

Dr. Xu Zhenrong reply Rehabilitation

Based on your description, plantar fasciitis is a common cause, but issues such as ankle joint pathology and vascular circulation problems cannot be ruled out.
If it is plantar fasciitis, in addition to local physical therapy and selecting appropriate footwear, we will also instruct patients on calf stretching exercises.
Since the condition has interfered with daily activities, it is advisable to seek medical attention (from a rehabilitation specialist or orthopedic doctor) as soon as possible.

Reply Date: 2016/12/26

More Info

Foot pain, especially after prolonged walking or standing, can be a common issue, particularly for individuals who may not be accustomed to such activities. Your symptoms, including discomfort in the soles of your feet, calves, and ankles, suggest a few potential causes that are worth exploring.

Potential Causes of Foot Pain
1. Overuse and Fatigue: When you engage in activities that require extended periods of walking or standing, your muscles and tendons can become fatigued. This fatigue can lead to discomfort in the feet and legs, as they are not used to the strain. The sensation of your foot feeling "swollen" without visible swelling may indicate muscle fatigue or inflammation in the soft tissues.

2. Plantar Fasciitis: This condition is characterized by pain in the heel and bottom of the foot, often worsening after periods of rest or in the morning. It occurs due to inflammation of the plantar fascia, a thick band of tissue that runs across the bottom of your foot. If your pain is primarily in the arch or heel, this could be a possibility.

3. Tendinitis: Overuse can also lead to tendinitis, which is the inflammation of the tendons in the foot or ankle. This can cause pain and stiffness, particularly after periods of inactivity or after engaging in strenuous activities.

4. Flat Feet or High Arches: Structural issues with your feet, such as flat feet or high arches, can lead to improper weight distribution when walking or standing. This can cause pain in various parts of the foot and even lead to discomfort in the knees and hips due to altered gait mechanics.

5. Nerve Compression: Conditions such as tarsal tunnel syndrome, where the posterior tibial nerve is compressed, can cause pain, tingling, or a "pins and needles" sensation in the foot and ankle. This could explain the "card" feeling you described.

Recommendations for Relief and Management
1. Rest and Recovery: If you experience pain after extended walking, it’s crucial to allow your body time to recover. Resting your feet and avoiding prolonged standing or walking can help alleviate symptoms.

2. Ice Therapy: Applying ice to the affected areas can reduce inflammation and numb the pain. Aim for 15-20 minutes of ice application several times a day, especially after activities.

3. Proper Footwear: Ensure that you are wearing supportive shoes that fit well. Shoes with good arch support and cushioning can significantly reduce foot pain. Avoid wearing flip-flops or shoes with hard soles for extended periods.

4. Stretching and Strengthening Exercises: Gentle stretching of the calf muscles and the plantar fascia can help relieve tension. Strengthening exercises for the foot and ankle can also improve stability and reduce the risk of injury.

5. Gradual Increase in Activity: If you are not accustomed to long walks, gradually increase your activity level. This allows your muscles and tendons to adapt to the increased demands.

6. Consult a Healthcare Professional: If your symptoms persist or worsen, it is advisable to consult a healthcare professional. A podiatrist or orthopedic specialist can provide a thorough evaluation and recommend appropriate treatments, which may include physical therapy, orthotics, or other interventions.

Conclusion
While your family may believe that your symptoms are simply due to overexertion, it is essential to listen to your body. Persistent pain, especially if it affects your daily activities, should not be ignored. By taking proactive steps to manage your symptoms and seeking professional advice when necessary, you can ensure that you maintain your foot health and overall well-being.

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