Managing Flat Feet: Tips for Active Individuals Facing Heel Pain

Q: Managing Flat Feet: Tips for Active Individuals Facing Heel Pain

Hello Mr. <br>BB： Don't be nervous; your injury may not necessarily be caused by flat feet. <br>Here are some suggestions you can consider： <br>1. <br>**Check the fit of your arch supports**： After exercising, remove your shoes and socks and check the skin and the contact area of

Flat feet but love to exercise?

I have flat feet but I love to exercise.
Interestingly, I ordered a pair of custom arch supports, and they don't cause any discomfort.
However, one day after exercising, I experienced pain and inflammation on the inner side of my heel.
I did warm-up exercises, and I only worked out for an hour.
I feel like I've done everything right, so why is this happening? Are there any further remedial measures I can take? If this inflammation continues, I won't be able to exercise at all.
Could you please provide some guidance? Thank you.

bb, 10~19 year old female. Ask Date: 2005/03/29

Dr. Xu Zhenrong reply Rehabilitation

Hello Mr.
BB: Don't be nervous; your injury may not necessarily be caused by flat feet.
Here are some suggestions you can consider:
1.
Check the fit of your arch supports: After exercising, remove your shoes and socks and check the skin and the contact area of the arch supports for any redness.
If you notice any, it indicates uneven pressure, and you may need to modify your arch supports.
2.
Avoid continuous or excessively frequent exercise: Even for generally healthy individuals, overexertion can easily lead to sports injuries.
Sometimes, the symptoms of sports injuries may not appear immediately; this is known as "cumulative injury." This occurs when the body's normal soft tissues are subjected to improper external forces repeatedly, causing minor injuries that accumulate without sufficient recovery time, eventually leading to symptoms.
Many cases of plantar fasciitis arise this way, which could also be related to your current situation.
Therefore, appropriately adjusting your exercise volume is one way to prevent injuries.
3.
Proper warm-up exercises: Warm-up exercises should not just be done for the sake of it; they should be tailored to the type of exercise and specific muscles.
To avoid plantar fascia injuries, we recommend stretching the muscles at the back of the calf.
This can be done in a lunge position, with the leg to be stretched positioned behind, heel on the ground, knee straight, and weight on the front foot, bending the front knee until you feel a stretch in the calf of the back leg.
Hold this position for 10-20 seconds and repeat at least 10 times.
4.
Proper management of sports injuries: Pain after exercise is a warning signal from your body, and you should avoid pushing through it.
First, rest.
For the first 48 hours, apply ice to reduce pain and swelling.
On the third day, you can alternate between hot and cold compresses and gently stretch the injured area.
If the pain decreases, you can apply heat regularly and incorporate stretching exercises.
At this stage, you should not return to your original exercise routine but can start with light and less intense activities, ensuring that you do not provoke any discomfort.
It is crucial to prioritize stretching before exercising.
5.
Choose suitable exercises for yourself: If you are concerned that your flat feet may lead to injuries, it is advisable to engage in low-impact activities, such as swimming or cycling.
I hope these suggestions are helpful for your situation.
If you still have questions, you can seek assistance from a rehabilitation physician or physical therapist at a hospital.
Wishing you health and safety, Xu Zhenrong.

Reply Date: 2005/03/29

More Info

Managing flat feet, especially for active individuals, can be challenging, particularly when heel pain arises after exercise. Flat feet, or pes planus, occur when the arches of the feet collapse, leading to a variety of issues, including overpronation, which can cause discomfort and pain in the heel and other areas of the foot.
In your case, it’s great to hear that you have taken proactive steps by getting custom arch supports. However, heel pain can still occur due to several factors, even with proper footwear and warm-up routines. Here are some potential reasons for your heel pain and suggestions for further management:

Possible Causes of Heel Pain
1. Overuse and Strain: Even with proper warm-ups, engaging in physical activity can lead to overuse injuries, especially if the intensity or duration of the exercise increases suddenly. This can cause inflammation in the heel area, particularly in the plantar fascia, which is a thick band of tissue that runs across the bottom of your foot.

2. Improper Footwear: While custom arch supports are beneficial, the overall shoe design is also crucial. Ensure that your shoes provide adequate cushioning and support for your specific foot type. Sometimes, even custom orthotics may not be enough if the shoe itself does not accommodate your foot structure properly.

3. Tight Muscles: Tightness in the calf muscles or Achilles tendon can contribute to heel pain. If these muscles are not flexible, they can pull on the heel and exacerbate pain, especially during physical activity.

4. Inflammation: Conditions like plantar fasciitis or Achilles tendinitis can cause pain in the heel area. These conditions are often exacerbated by flat feet due to the altered mechanics of the foot.

Recommendations for Management
1. Rest and Recovery: If you experience heel pain after exercise, it’s essential to allow your body to recover. Take a break from high-impact activities and consider low-impact exercises, such as swimming or cycling, that do not put as much strain on your feet.

2. Ice Therapy: Applying ice to the affected area can help reduce inflammation and alleviate pain. Try icing your heel for 15-20 minutes after activity, especially if you notice swelling.

3. Stretching and Strengthening: Incorporate stretching exercises for your calves, Achilles tendon, and plantar fascia. Strengthening exercises for the intrinsic muscles of the foot can also help improve support and stability. Consider exercises like toe curls, towel scrunches, and calf raises.

4. Gradual Return to Activity: When you feel ready to return to your regular exercise routine, do so gradually. Increase the intensity and duration of your workouts slowly to avoid re-injury.

5. Consult a Specialist: If your heel pain persists despite these measures, it may be beneficial to consult a podiatrist or orthopedic specialist. They can assess your foot mechanics and may recommend additional treatments, such as physical therapy, corticosteroid injections, or further imaging studies to rule out other conditions.

6. Footwear Evaluation: Re-evaluate your athletic shoes. It may be worth visiting a specialty running store where staff can analyze your gait and recommend appropriate footwear that accommodates your flat feet and provides adequate support.

7. Consider Orthotic Adjustments: If your custom orthotics are not alleviating your symptoms, consult with the professional who made them. They may need adjustments or modifications based on your current symptoms and activity level.

Conclusion
Heel pain in individuals with flat feet can be a complex issue, but with the right approach, it is manageable. By taking proactive steps to address potential causes and implementing a comprehensive management plan, you can continue to enjoy your active lifestyle while minimizing discomfort. Remember, listening to your body and allowing adequate recovery time is crucial in preventing further injury. If symptoms persist, seeking professional guidance is always a wise choice.

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