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The Ultimate Foot Care Guide

Foot disorders are so prevalent in the population that the American Podiatric Medical Association estimates that approximately 75% of all Americans will undergo some type of foot problem at some time in their life.

The human foot is a complex part of the body.  Each foot has more than 100 muscles, tendons, and ligaments plus 26 bones. Unfortunately, we tend not to care for our feet until they hurt and many cases of foot disorders are the result of negligence or abuse.  Foot disorders also result from disabilities or congenital problems.

If diagnosed early and correctly treated, foot disorders can be prevented from deteriorating, becoming very painful, or even incapacitating. In some cases foot disorders can be warning signs of serious ailments like diabetes or nerve problems, making early detection and treatment even more important.

Here are the categories for common foot disorders, their symptoms, causes, and treatment.

Foot Care

Ankle Resources

Athlete’s Foot

Ball of Foot Pain


Diabetic Foot

Flat Feet

Heel Pain

Knee Pain

Plantar fasciitis

Smelly Feet

Swollen Feet

Toe Pain

What Causes foot pain when walking?


Are you experiencing foot pain when walking? The pain could be a result of some injury or as a symptom of a disease. Here, we will look at some major foot conditions that may cause pain in your foot when walking.

Shoes have a great contribution in causing any kind of painful foot as shoes that are too tight, too loose, and not well manufactured can lead to improper foot movement.

People, sometimes, wear shoes that fit well with the latest fashion instead of paying attention to the function. Shoes with narrow toes or stilettos should be avoided though it seems to be the hardest part for most women.

Several other issues can cause serious pain or injuries to the foot due to several health problems. It is not recommended to self-cure when there is a serious pain in the foot. The help of professionals is strongly advised.

What Causes foot pain when walking?

1. Sprains

Sprains can happen when there is excessive stretching on a ligament beyond its recovery capacity. There might be no permanent damage though it is painful.

It often happens when there is a sudden frequency increase in human physical activity or intensity. Or there are some traumas like ankle rolling over.

Sprains usually occur on ankles and wrists and they mostly take place when the foot is not placed on the ground correctly.

2. Gout

It is the sort of condition which can develop when uric acid is building up within the human body. It forms ‘crystals’ in the big toe joint. It can deliver a discomfort feeling like arthritis which will turn out to cause inflammation.

Gout is mostly found on the big toe though other toes will be affected later on. Its symptoms are mostly similar to the symptoms linked with bunions in which common people are mostly hard to diagnose well, whether it is gout or bunions.

3. Verruca

Known well as plantar wart which develops on the foot bottom, it is not a serious problem. Yet, it can cause discomfort, especially when one is doing some activities that involve weight-bearing requiring pumping pressure. It can give pressure to the foot’s tender tissue growth.

Verruca is seen as skin’s raised circles with thick surfaces. Yet, the small black circles which are dotted on the growth are blood vessels.

There are many available options for any kind of painful foot though it requires strong patience. The treatment itself does not guarantee that there will be another wart that can occur again in time to come. The treatment’s main goal is for removing warts without causing any damage to surrounding tissues.

Good treatment will not leave a scar as well. Several topical treatments can deliver irritation on the skin as well as skin tenderness around the wart. Among the most common treatments include

• Duct tape
• Treatments by topical chemical
• Salicylic acid.
• Warts removal through surgery procedures

Among those treatments, salicylic acid is the most popular one as it is available in the form of plasters, gels, and creams and they are sold freely over the counter. Based on recent research, there are 90% of painful foot problems can be resolved by salicylic acid treatments.

Verruca is also one of several problems which need serious treatments by using salicylic acid. The good thing is that such kind of treatment can ruin surrounding tissues. It means, there should be strong caution to apply the product.

Salicylic acid will be more effective when a person soaks the painful foot area with lukewarm water while using a pumice stone in removing the build-up of excessive tissue. Significantly, others do not utilize the same tool as you because they can develop their warts likewise.

After the process is accomplished, it is recommended in following the guidance on the package.

Applying the ointment is the next thing to do though one should use protection like gloves when they apply it. Visiting doctors will be recommended when one experiences a strong reaction to treatment. Besides, when there is no better result after about three months, it is better to find help from professionals.

It should be noted that avoiding the mucous membranes area or face is a must thing to do when applying salicylic acid. Yet, this treatment should be under the doctor’s supervision, especially for those who suffer from diabetes, peripheral vascular disorder, and poor circulation. This is because they can suffer from complications like tissue and nerve damage permanently.

4. Bunions

Bunions are known as protrusion of bones that performs at the toe base. They are a common circumstance that affects women compared to men. It starts from the big toe that starts leaning toward the other toes which will cause the first metatarsal bone tip in becoming visible.

Such a condition is mostly very painful and it results in hard walking. Bunion sufferers have various kinds of treatments like orthotics devices, painkillers, and other footwear modifications. Surgical procedures may not be recommended when the condition is not too serious.

Surgery does not guarantee satisfying results and there will be some complication risks like the foot’s subsequent sub-par functioning as well as infection. Get more treatment options for bunions.

5. Ingrowing Toenail

It can take place when the nail edges grow into the soft tissues surrounding it. It can pierce the skin and it can be very painful because of the redness and swollen skin. When it is not treated properly, there will be an infection.

Get detailed information on how to treat ingrown toenails.

6. Excessive Feet Strain

Another kind of irritation and pain that is developed in the ball of the foot is commonly caused by Metatarsalgia. It is an uncomfortable circumstance with several causes. Many people say that foot pain may range from mild to strong and it can cause uncomfortable feelings.

The symptoms may get worse when they do some activities that involve weight-bearing. It commonly strikes some toes at the base, though in particular the whole toes can get affected.

The pain mostly develops in the ball of the foot because of too much pressure. One may suffer from pain when one likes to wear high heels, is pregnant or too much overweight or dealing with sports too actively, or even when one wears too-tight shoes. Older age people can also suffer from such conditions and they are even prone to such conditions.

7. Plantar Fasciitis

It developed at the time there is irritation or inflammation of a thick tendon running from toe to heel. Heel pain is one of the most common symptoms. Plantar fasciitis has several causes, though it is mostly caused by the so-called bio-mechanical issue which is mostly found in runners.

Most cases of heel pain causes can be the damage result of plantar tissues. It mostly occurs the tissue that surrounds the heel bone is inflamed and irritated at the same time. Heel pain is very common as it brings high discomfort stages when there is pressure on the affected area as a person is walking, running, or even standing.

The pain will be very intense in the morning, particularly when plantar fasciitis is the main factor. It goes along with several few steps at the beginning of the day but it will fade gradually afterward. Yet, the pain can occur intensely again at the end of the day.

Though there are so many treatment options, the process of treatment can be very complicated. In some cases, the curing process can be up to a year and a person can go on with prevention methods afterward. Preventing pain in the heel can cover several methods as stated below:

Calf muscles regular stretching, focusing on the lower limbs
• Using non-steroidal anti-inflammatory drugs in the short term only
• Using corticosteroid injections only when the pain is too severe
• Wearing properly fitting shoes with proper cushioning and support
• Wearing sport-specific shoes during any physical activities
• Using orthotic devices

As many people can go on well with this kind of treatment, only 10% of patients still feel long-term pain. It can be solved through surgical procedures.

8. Nerve Damage

Usually, there will be strong pain when the toes’ nerves are compressed or injured. It can cause cramps as well. The pain commonly being stronger when a person is walking and removing his shoes can bring better relief. Such a condition is called Morton’s neuroma.

It usually strikes only certain toes like the third and fourth toes. However, a feet-related problem that is caused by nerves is also usually when a person is frequently wearing high heels or when one has flat feet.

9. Achilles Tendonitis

It is an irritated Achilles tendon that is at the back of the ankle. It can lead to severe inflammation of several certain tissues which is often referred to as tendonitis.

10. Arthritis

As foot pain strikes old age people, it can be due to osteoarthritis. Such cases are experienced by people in the United Kingdom who suffer from this common arthritis. This disorder can cause swelling joint tissues as well as the ones in the heel joint and big toe.

Some foot pain cases will be regarded as rheumatoid arthritis. It can occur rarely because it is very painful. This can be an attack on the body’s immune system so there will be strong pain and inflammation throughout the body. The affected area can be painful and stiff when such a condition occurs. Painkillers or cold therapy can be the best alternative.

11. Stress Fracture

It is a condition when there is a small crack in one of the foot bones. Those who suffer from this are people who participate in sports with high-impact aspects or repetitive ones like running, ballet, and basketball. Stress fractures can attack the lower leg exterior bone, upper mid-foot bone, heel bone, and metatarsal bones.

There will be swollen and severe pain after the impact and the affected area will be very irritating. So, it is somewhat ordinary to see a developed bruise in the affected area where there is a fracture.

When one suspects that there is a fracture that has occurred in his foot, he should stop all activities and stop putting too much weight on his foot. Help from medical experts is a must.

12. Edema

It is a condition when there are fluids that build up in the body tissues. They contain mainly water and it will not cause any pain when there is a routine. Usually, there will be swelling and heavy feeling in the affected during the edema.

It can strike in the whole area of the lower leg, instead of merely on the feet. A person should have medical treatment as soon as possible, especially when the swelling and pain do not indicate diminishing.

13. Wound from Puncture

The pain in the foot can be caused by the foot tissues puncturing. In several cases, a foreign object can turn out to be embedded and have to be eliminated.

So, anyone who might have stepped upon any sharp object should make throughout inspection of the feet for better initial prevention.

Fast Treatment Options

Some people may have found out that Metatarsalgia cases are easy to get self-treatment. They include:

• Using a compression bandage that has elastic characteristics for preventing swelling
• Raising the inflamed foot above the stage of the heart as it is also beneficial in reducing swelling and eliminating pain significantly
• Having a rest is very important, because most people may be prone to having too much exercise. A person can use a cane or crutches when the affected foot is not able to support the body weight.
• Applying ice to the ball of the foot. It is better to do it for fifteen minutes at one time, as one can let the skin warm during sessions. One can use the frozen vegetable bag as an alternative to the usual ice pack

This kind of therapy can be applied for more than two days time period. Afterward, the compression can be removed. When there is no progress, it is urged to find medical help.

Other treatment alternatives

• Using orthotic devices for foot support. This device can also optimize foot biomechanics function and deliver cushions to the affected areas. The device will deal out bodyweight regularly on the whole foot area.
• Wearing flat shoes that have supports on the foot with a good well-structured design
• Using shock-absorbing insoles for more cushioning and protection for convenient standing or walking.
• Using NSAIDs for reducing pain and inflammation though one cannot expect to correct the basic problem
• Exercising some regions on the legs like the ankle and foot gently. Afterward, stretch the back of the ankle tendon for better treatment.


The foot has many bones and many nerves. It’s impossible to clearly diagnose the main cause of foot pain when walking before visiting your doctor. The fastest way to soothe the pain is by soaking your foot in warm water. If the pain persists, please visit your doctor.

24 Best Barefoot Shoes for Men & Women


You want to try Barefoot running – but you’re not sure which is the best barefoot shoe for you? That’s okay – our reviews below will help you make the right decision.

It’s an important decision based on several factors, such as the shoe’s overall protection (what terrain will you be running on?) and the heel-to-toe drop (how flat should the shoe be?). Of course, cost – if you’re starting, you want the best shoe without investing a fortune.

Buying a new shoe – barefoot or otherwise is something you’ll want to consider carefully.

If you’re in any doubt, we always recommend going to a good sports shoe store so that you can check out your foot strike and stride pattern and make recommendations based on that.

Barefoot Shoes for Women

1. ALEADER Women’s Barefoot Trail Running Shoes Minimalist

Barefoot shoes

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2. Joomra Women’s Minimalist Trail Running Barefoot Shoes

Barefoot shoes

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Related: Sheepskin slipper

3. WHITIN Women’s Barefoot & Minimalist Shoe

Barefoot shoes

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4. Weweya Barefoot Shoes for Women Minimalist Running Cross Training Shoe

Barefoot shoes

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5. Vibram Women’s KSO EVO-W

Barefoot shoes

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6. WHITIN Women’s Barefoot Minimalist Shoes, Natural Foot-Shaped

No products found.

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7. hiitave Womens Water Shoes Quick Dry Barefoot

Barefoot shoes

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Related post: Best running shoes for women and men

Barefoot Shoes for Men

8. WHITIN Men’s Minimalist Trail Runner with Wide Toe Box

mens barefoot shoes

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9. Minimalist Trail Runner

Elongated Toilet

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10. TSLA Men’s Trail Running Shoes, Lightweight Athletic Zero Drop Barefoot Shoes

Elongated Toilet

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11. Minimalist Cross Training Shoes for Men

Elongated Toilet

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12. Vibram Men’s V-Run Running Shoe

Elongated Toilet

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13. Vibram Five Fingers Men’s KSO Trek Trail Hiking Black Shoe

Elongated Toilet

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14. Oranginer Men’s Barefoot Shoes – Big Toe Box

Elongated Toilet

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What are Barefoot Shoes?

These shoes offer the closest-to-ground feel with a very minimal layer of sole, usually about 3-4mm thick.  Most models do not have any cushion in the heel pad since the whole idea of barefoot running is about mid-foot or forefoot strike.

The most significant feature of this kind of shoe is the 0mm drop from heel to toe.  This means the heel to toe is leveled, encouraging a more natural form of running. Most of these shoes offer a very snug fit as it simulates as if you are not wearing any shoe for your running.

Factors to Consider when Selecting Barefoot Shoes

1. A Wide Toe Box: Traditional running shoes have a narrow toe box. Barefoot shoes have wider or easily flexible toe boxes, which allow your toes to spread when they land.

2. Light Material: Whether made of mesh, a strap, or fabric, it is important that this is light and breathable. It might also stretch, flex, and be pretty to look at.

3. Adjustable: Whether accomplished with velcro or laces, most shoes need to have an adjustable upper. If it is too tight, it limits circulation. If it is too loose, it will either fly off or cause you to adjust your landing in negative ways.

4. Insole: If it has an insole, it should be removable and the shoe should still be comfortable. It should not offer any support such as an orthotic might. It is best if an insole is non-existent, but it adds to the life, comfort, and durability of the shoe.

5. Outsole: This should not be made up of too much EVA foam or anything that controls motion. It should be durable, lightweight, and able to handle the surface on which you plan to run.

A note about socks (including toe socks for Vibrams):
Socks are not really invited to the barefoot shoe party. Besides adding more layers between you and the ground, socks actually constrict the foot, limiting blood flow, which actually keeps your feet cold

What is a Minimalist Shoe?

Almost like barefoot shoes, these minimalist shoes offer a slight drop from heel to toe, usually within 4mm to 8mm.  It encourages natural running motion on a mid-foot strike and provides minimal cushioning. The toe box is generally roomier than barefoot shoes, and it helps strengthen grip and balance.

Characteristics of good minimalist running shoes

1. No Arch Support: Barefoot shoes remove the curvy arch support, allowing your foot’s natural arch to take over. Unlike most shoes on the market, barefoot shoes are flat, allowing your heel to drop (called zero drop) all the way to the ground. This is important to maintain a natural gait pattern allowing the calf and Achilles tendon to flex, spring, and respond with each step.

2. No Cushioning: Traditional running shoes are stuffed with round, bumpy padding to absorb shock. Barefoot shoes do not have fluffy padding. The absence of cushioning allows your foot to feel the ground when it hits. This is what gives a barefoot shoe its distinctive feel.

3. No Motion Control: The firm side support and other structural attempts to prevent pronation are gone in barefoot shoes. Minimalist shoes allow your foot to roll, flex, and move freely.

Bare form running

This video compares the typical form running and basic form running techniques.

It also demonstrates how you can try to transition into a better running technique by resetting your posture, being conscious of how you land, and counting the 180 steps per minute during your run.

The video shows how common-form runners land their feet on the heel; first, we call it a heel strike. And usually, the knee will be straight during landing and takes place in front of the hip position.
Common form runners typically have a slower cadence which covers about 140 to 160 steps per minute.

Barefoot runners, however, land mid-foot with a bent knee and usually below the hip position.

There is a shortened cadence and would cover about 180 steps per minute. There is also a slight leaning forward at the ankle when the feet land.

Bare form running requires a good posture reset to get your body position for the right start. This is also demonstrated in the video, and it shows an excellent and straightforward way to correct your running technique.

Barefoot Running

Barefoot running has been nothing but a back-to-nature since the beginning of humanity.  We are just going back to basics, where running in the most natural essential state could improve our endurance and minimize injury.

With the Harvard study and research on the effects of foot strikes, runners have been putting more focus on their running form.

The common misconception about running barefoot or on minimalist shoes is that it is injury-free.  The Harvard research showed that runners could land comfortably and safely by landing on flat feet (midfoot strike) or on the ball (forefoot strike).

Of course, posture and technique of barefoot running are still essential to have a safer and less injury run.

Runner Christopher McDougall wondered why his foot hurt; he set off on the journey to find the answer and ended up with the bestseller Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen.

This is an excellent book for those searching for answers on how to improve your running stamina and endurance.

According to Newton’s Running shoes selection guide, how to choose a barefoot or minimalist shoe is also dependent on whether the runner’s feet are of natural gait, pronate or supinate.

The Health Benefits of Walking Barefoot

Walking barefoot essentially means going around without the aid of any footwear. Some people swear by this because it helps them feel at one with nature. But believe it or not, there are health benefits to walking barefoot.

Related: Walking shoes

Sure, footwear can protect against hazards such as cuts and abrasions, but it also limits the benefits you can get that come with naturally walking barefoot. These range from promoting healthier skin, having improved blood flow throughout your lower extremities, and having stronger foot muscles, which makes you less prone to a foot injury.

The shoes that we wear have little relation to the shape of our feet despite the appearance that they may have. Despite their best efforts, shoe companies cannot replicate the shape of the human foot in shoes closely enough.

This problem is exacerbated when shoes are designed primarily for fashion or stature, most notably in high-heeled shoes.

Some of the problems that shoes create include cramping the foot, creating inadequate blood flow, improper functioning of the foot’s muscles, increased frequency of foot injury, and adverse conditions such as ankle sprains and ingrown toenails.

Prevent Your Feet from Getting Lazy

Of course, shoes help protect your feet from the elements, but they are so protective that they prevent specific foot muscles from being used adequately enough. The result is that shoes help your feet get lazy.

By going barefoot, you will utilize more of these muscles consistently so that these muscles develop correctly and help prevent foot injuries that you would sustain with less developed foot muscles.

Studies have shown that people who mostly go barefoot tend to have more flexibility and mobility in their feet. People who walk barefoot tend to use a more natural gait than when wearing shoes, especially when the shoes are not well designed for human speed.

When barefoot, the motion ideally begins with a soft strike of the foot on the ground and then a gentle rolling action from the heel to the toe. When wearing shoes, people tend to begin the motion with a much harder strike on the heel, which does not produce the ideal walking gait.

In a study conducted fifty years ago, the results showed that children who were allowed to walk primarily barefoot had the following benefits:

  • they developed more muscular and healthier feet
  • they had more developed muscles at the bottom of their feet
  • they had a more remarkable ability to spread their toes

Remember, our ancient ancestors walked barefoot for centuries, so we are genetically inclined to go barefoot. The invention of shoes is recent in the overall timescale of human existence, so it’s not in our DNA for our feet to be enclosed in shoes most of the time.

Healthier Skin

Walking barefoot will toughen the skin at the bottom of your feet and help your skin become denser and healthier. Your exposed feet will cause more wear and tear on your skin, but the skin is designed to replenish itself on an as-needed basis.

Your skin consistently sheds dead, unhealthy skin cells and replaces them with healthier new cells. By walking barefoot, your exposed skin will clear the dead cells quicker, so the result is that you will tend to have healthier, fresher skin on a more consistent basis.

Furthermore, with no shoes, your feet will be constantly exposed to the air and remain dry. If you wear shoes for hours on end, your feet won’t receive any sun rays and will stay in a dark, damp environment.

There are many sweat glands on the foot, and since they will be hot when stuffed in shoes for a while, the hot wet environment is ideal for harmful particles such as bacteria and fungi to flourish.

This can result in adverse conditions such as athlete’s foot. You will rarely experience this problem barefoot since your feet can quickly air dry while at the same time receiving a healthy dose of sunshine. Sunshine increases the presence of melanin and serotonin in the skin and provides the body with Vitamin D.

Prevent Varicose Veins

Walking barefoot can help prevent varicose veins. Varicose veins occur due to restricted, or less than optimal, blood flow between the feet and the heart.

When walking barefoot, your motion is fuller and less restricted, which helps your leg muscles pump more blood back to the heart. This will help you sustain healthier veins and prevent them from becoming varicose.

More Relaxing

When you think of going barefoot, typically, you picture yourself on the beach or at the park in the grass, in a relaxed state of mind.

You usually associate times when you are barefoot with relaxing moments. Going barefoot tends to put you in a different state of mind, involving a lot less stress than typical.

Notice how specific exercises which promote relaxation are usually done without shoes? These include practices such as yoga, Thai Chi, and other specialized martial arts that focus on mental strength and calmness.

Safety Precautions With Going Barefoot

If you decide to try going barefoot more often, you should have some safety concerns to make it a much more enjoyable experience. You’ll have to pay more attention to potential hazards in your pathway, especially if in an urban or industrial setting.

It might not be harmful to carry a light pair of shoes with you if you think you will be in a less-than-the-optimal area for barefoot walking.

Also, you will want to wash and disinfect your feet frequently since they will be exposed to more dirt and bacteria. You can soak in warm soap and water, and perhaps take a piece of cloth dabbed in rubbing alcohol and rub your feet with that.

This will keep your feet nice and clean while enjoying the numerous health benefits that walking barefoot gives you.

Top Celebrities with Bunions


Do Celebrities Have bunions?

The answer to this is absolute!  Of course, there are plenty of celebrities with bunions and you can be sure that in many cases they are suffering from the painful condition thanks to the type of shoes they have to wear when living up to their glamorous lifestyles.

It is almost ironic that these same celebrities go to great lengths to maintain ‘perfect’ figures, hairstyles, and makeup and in some cases will undergo painful and expensive plastic surgery yet neglect their feet!

The trashy magazines will always find something to photograph and splash across their pages and in some cases, the feet are an easy target.

Below is a list of just some Celebrities who have or suffer from bunion

This list is by no means exhaustive and is not intended to shame or embarrass these celebrities.  It simply highlights the fact that anyone can suffer from the condition and that it is often the type of footwear that is to blame.

In fact, you would be hard-pressed to find many female celebrities who have been in the business for a few years who don’t suffer from some sort of foot deformity.  From what we have seen bunions are by far the most common issue and are almost certainly a result of the high-heeled shoes our female celebrities are expected to wear. Consider these shoes if you have bunions.

2022 Celebrities with Bunions

Michelle Yeoh, probably best known for her performance in “Crouching Tiger, Hidden Dragon,” may want to hide those bunions instead. Donning a pair of silver strappy heels (of course) at a red carpet event this year, her blistered and bony bump was on full display.
Serena Williams. Although we don’t want to judge her too harshly after her stunning performance at this year’s Olympic games in London, (Winning gold medals with bunions? Don’t say it can’t be done!) we hope that this dynamic tennis star is wearing an orthotic when she isn’t dominating the courts.
Uma Thurman. What can I say? A woman this tall should probably ditch the heels. Not only does this starlet not need them, they are wreaking havoc on her toes!
Katie Holmes. Although I totally understand the need to “step out” after a messy public divorce with someone like Tom Cruise, perhaps a night in caring for her painful, blistered feet might do her some good in 2013.
Paris Hilton. Years of partying in stilettos and jet-setting in Louboutins are starting to take a toll on this heiress’ feet. Although we applaud her for growing up a bit in recent years, it wouldn’t kill her to try out a pair of flats from time to time.
Naomi Campbell. She’s not the first runway model to have foot problems, and she certainly won’t be the last as long as high heels remain the industry standard for footwear.
Posh Spice (a.k.a. Victoria Beckham). OK, she technically had surgery to get rid of her painful bunions, but I predict that those pesky bumps are going to return soon since this pop diva did not learn her footwear lesson in 2022.

All I have to do is look at these ladies’ feet to know why I will be wearing flats for NYE – with bunions like those, it just doesn’t seem worth it – does it, ladies? Cheers to taking care of your feet, and happy New Year!

The video below shows some of the celebrities with foot problems listed above.

As you can see in the video some have progressed to the point where surgery and a change in footwear choice are probably the only options to fix these celebrities’ feet.  The problem is that the functions they attend almost require that they continue damaging their toes and feet by wearing high heels that create excess pressure on their joints.

I hope that some of these women who are looked up to by many others around the world will take a stand and openly make a change to the way they treat one of the body’s most important assets.  You may find yourself in a similar situation where you are expected to wear high heels and pointed shoes for work or when going out.

In moderation this is OK but wearing such shoes for 8 hours a day at work and then in the evenings when going out is a recipe for disaster in the long run.

I encourage you to limit the time you wear this form of footwear and think of it more as a treat, only to be worn on special occasions, the future you will thank you!

14 Best Safety Shower Standing handle Ideas


Why Trust Foot Diagnosis?

*Disclosure: This post may contain affiliate links, which means that we get a commission if you decide to make a purchase through our links, at no cost to you. Read our disclaimer for more info.

Shower standing handles and toilet safety frames are designed for people who have trouble or need assistance when sitting and standing in the bathroom. Some people use toilet safety rails because of recent hip or knee surgery, cannot put as much pressure on their legs, and need help pushing off to get up from a toilet or commode.

Bathroom grab bars are very convenient and easy to attach to the back of the toilet frame by a bracket that holds it securely in place and keeps it from moving. According to CDC, nonfatal injuries have been on the increase for people aged 15 and above.

Shower Standing Handles: Our Top Picks

1. Moen 8724 Home 24-Inch Bathroom Grab Bar, Stainless

grab bars for shower

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2. Vaunn Medical Adjustable Bathtub Safety Rail Shower Grab Bar Handle

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3. 2 Pack Shower Grab Bar, Stainless Steel Bathroom Grab Bar

home depot grab bars

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4. Amazon Basics Bathroom Handicap Safety Grab Bar, 36 Inch Length

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5. Changing Lifestyles Safe-er-Grip 11.5″ Balance Assist Bar

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6. Moen Curved Bath Safety Grab Bar with Built-in Shelf

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7. Franklin Brass 16-Inch Concealed Mount Safety Bath and Shower Grab Bar

pictures of grab bars in showers

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8. Carex Suction Shower Grab Bar

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9. TAILI Suction Shower Grab Bar Bathroom Balance Handle

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10. Moen 30-Inch Flip-Up Screw-In Bathroom Grab Bar with Textured Grip

ada bathroom grab bars

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11. Able Life Universal Floor to Ceiling Grab Bar

kohler grab bars

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12. Moen Home Care 36-Inch Concealed Screw Bath Safety Bathroom Grab Bar

suction cup grab bars

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13. Changing Lifestyles Safe-er-Grip 16″ Bath & Shower Handle

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14. Moen 8-Inch Grab Bar with Integrated Toilet Paper Holder

suction cup grab bars

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Reduce Injury With Shower Standing Handles

Consumer and government reports have stated that the bathroom is one of the most dangerous rooms! Grab bars are safety devices designed to enable a family member to retain stability and reduce exhaustion while standing in the bath.

These bath accessories can hold some of your weight while maneuvering to sit on the toilet and allow you to have something to grab onto in case of a slip or fall on slick bath floors, but there is more to these simple devices than meets the eye.

Once considered a luxury or simply a requirement for tub and shower safety for aging homeowners, these fittings are becoming the norm for middle-class households. And while they are commonly installed in locations that contribute to falls, they can be placed in any house area to increase safety in any home environment greatly.

Bring Style and Security into your Lavatory

As their use has become increasingly popular, interior designers have learned to incorporate these accessories into the bathing facility as a safety component and as a decorative element that sports an elegant style to enhance the space.

Manufacturers have also caught on to the popularity of these items. They have listened to consumer demand for more exciting railing designs to come out with an assortment of colors, shapes, and sizes to meet specific individuals’ specialty and accessibility needs.

Injury Free Future

The most common reason to install grab bars is to increase accessibility and safety for individuals with various disabilities or mobility issues, but why wait for a mishap to happen?

As common sense will tell you, it’s best to have a map before you enter the woods because it will be too late when you get lost. Preparation is key to any successful endeavor. You will not have to install one in the future, but you will also be prepared if the unthinkable happens and you or a loved one slip and falls.

Choosing a Model

Researchers have found that the most comfortable thickness to hold on to has a circumference of 1.25 to 1.5 inches that is installed approximately an inch and a half away from the wall to grip the fixture effectively.

When choosing a grab bar model, it’s essential to select durable fittings. While there are various materials out there, a stainless-steel construction that supports up to 250 lbs. will guarantee longevity and sturdy support.

Toilet Safety Bars

Toilet shower handles come in many different models but stay consistent in what they can do. The safety rails can be adjusted for height for different size patients. They can be adjusted for width for those bathrooms with minimal areas around the toilets by increasing and decreasing the width within the arms.

The toilet safety frame arms fold back for cleaning and are easily removed for patient transfers. The average weight capacity of a toilet safety frame is 250lbs, and they average around 3lbs in weight.

The installation of shower grab bars is an excellent way of preventing accidents in the bathroom. However, over 70 accidents in the home occur in the bathroom. Shower grab bars are usually associated with older adults or individuals with a handicap who need added support while showering.

The Two Main Types of Shower Standing Handles

There are two types of grab bars available on the market that you can choose from.  They are removable and fixed shower grab bars.  Let’s look at them in slightly more detail.

1. Removable Shower Standing Handle

These types of handles are convenient because they attach to the wall easily with a suction cup on each end of the bar.

To use this type of shower handle, all you do is position the bar where you want it, press it against the wall, and flip the button at each end.  This does attach the grab bar to the wall by creating a vacuum in the suction cups.

One of the most significant advantages of this type of shower handle is that it is easy to install. You can also easily adjust them to any location in your shower or bathtub. If you are traveling, you can easily bring this type of grab bar with you to help you feel secure when showering or bathing in a hotel.

The main disadvantage of removable shower grab bars is that they are not created to support a person’s weight.  Their primary purpose is to act as a guide for balance while showering.

Because it is easy for the suction cups to release, a person putting their weight onto the bar can cause it to detach from the wall.  This could lead to injury for the person holding onto the grab bar.

2. Fixed Shower Standing Handle

You will probably want to look into fixed shower grab bars for a more secure and better safety option.  This type of grab bar attaches to the wooden studs in the wall behind the fiberglass or bathroom tiles.

While installing these shower standing handles is tedious, they are far more secure and able to hold a person’s weight.  If you purchase a set that is ADA (Americans with Disabilities Act) compliant, it will be capable of holding a person up to 250 pounds.

It is important to note that most fixed shower grab bars come in lengths of 12-inch, 18-inch, and 24-inch. While the studs that you will be attaching them to are usually 16 inches apart, you will need to tilt one end of the grab bar up so it can be securely attached to the studs in the wall.

Safety in the bathroom is critical. Remember that 70 percent of accidents in the home occur in the bathroom. Investing in a set of shower grab bars is worthwhile to help you protect your loved ones. Read more on the teak shower mat for added safety on the bathroom floor.

How to Install a Shower Standing Handle

The Best Calf Massagers For Sore Muscles


Why Trust Foot Diagnosis?

*Disclosure: This post may contain affiliate links, which means that we get a commission if you decide to make a purchase through our links, at no cost to you. Read our disclaimer for more info.

If you’re serious about getting a foot and calf massage daily, then consider getting a calf massager for home use. Here’s the brutal truth about getting a massage in a spa: It’s expensive.

Foot and leg massagers work on the feet, calves, and ankles. These work perfectly while sitting down on a chair. Let’s dive in and look at some of the best calf massager reviews.

| Calf massager machines |Calf massage sleeves | Calf rollers |

Best Calf Massager

1. Cloud Massage Shiatsu Foot Massager Machine

⭐Best calf massager machine

The Cloud Massage Shiatsu Foot Massager Machine is the best calf massager on the market. This massager works on your ankles, soles, heels, and calf muscles to relieve tension and muscle aches.

It has 5 settings; rolling massage, heat therapy, sway function, compression, and quiet mode for calming relaxation.

2. CINCOM Air Compression Calf Massager

⭐Best air compression calf massager

The CINCOM Leg Massager tops the list for the best air compression calf massager. It’s equipped with 2 massage modes and 3 intensities available by the handheld controller.

The leg wraps are adjustable up to 21 inches. The massage sleeves can also be used on hands to increase circulation. Check out our reviews for the best leg compression massager.

3. Miko Shiatsu Foot Massager Machine

⭐Best-priced calf massager

Miko Shiatsu Foot Massager Machine is the best priced calf massager. The price ranges from $100 to $200. It’s suitable for foot and calf massage, and can also be used for elbow massage. The massager provides a deep kneading shiatsu technique that improves circulation, and blood flow to increase muscle recovery and help reduce inflammation.

4. Idson Muscle Roller Stick for Athletes

⭐Best manual calf massager

We found that the Idson Muscle Roller Stick is the best manual calf massager. These calf roller sticks are recommended by many physical therapists for relaxing muscles and increasing blood circulation in the legs. It’s made from high-quality industrial strength materials and built to last a lifetime. read our buying guide on the best foot rollers.

1. Calf Massage Machines

5. Human Touch Reflex5s Foot & Calf Massager

⭐Best foot and calf massager

The Human Touch Reflex5s is the best foot and calf massager on the market now. Delivers a powerful reflexology massage on your feet and calves. The massager makes blood flow through the feet and back to the heart by stimulating the nerves and muscles. It comes with 2 intensity settings in case you need to increase the kneading pressure on the feet.

6. Brookstone Therasqueeze Foot, Calf Massager

⭐Best Brookstone foot and calf massager

The Brookstone Therasqueeze Foot, Calf Massager. This massager is designed with a tilt base for proper positioning.

One of the features that stands for this device is the deep-kneading and rolling from the foot to the calves. Select from 4 unique massage programs and 3 intensity levels – low, medium, or high, depending on your unique massage need

7. Nekteck Foot Massager with Heat, Shiatsu Foot and Calf Massager

⭐Best foot and calf massager with heat

The Nekteck Foot Massager is a comprehensive massager; It Features a variety of massage techniques including kneading & rolling, vibration, air compression, and heating. The cover is easily removable when you need to clean the foot sleeves.

8. Shiatsu Heated Foot and Calf Massager Machine

⭐Best massager for extended height calf area

The Shiatsu foot and calf massager is perfect for people with long legs. The overall height is 19” and a calf area of 15″. comes with a removable and washable cover that allows for cleaning to maintain good hygiene. This massager is specifically designed to massage your calves, ankles, soles, and feet at the same time.

2. Calf Massager Sleeves

9. FIT KING Leg Air Massager for Circulation

⭐Best calf massager sleeve for circulation

The best massager sleeve for calves is the FIT KING Leg Air Massager. The sleeves simulate kneading and stroking of tissues to relieve muscle aches.

The foot wraps are adjustable up to 28.5 inches max. The controller makes it easy to make changes if the massage intensity is too high.

10. QUINEAR Calf Recovery System for Athletes

⭐Best calf massager for recovery

The QUINEAR Leg system is the best for massager people recovering from calf injuries. It is suitable for anyone in need of leg pain relief, leg cramps, restless leg syndrome, and Edema or only needs regular improved circulation and varicose veins treatment. comes with a digital controller for easily changing the settings. Read more about the best foot massager.

11. SHINE WELL Leg Massager for Circulation

⭐Best massager for restless leg syndrome

We found SHINE WELL massager to be the best for RLS. The main features include; 3 Massage Modes and 3 Intensities, 2 Timing Auto-Off massager, and one size fit most. The remote control makes it easy to adjust the speed.

12. Reathlete Leg Massager, Air Compression for Circulation Calf Feet Thigh Massage

⭐Best for runners

Reathlete massager scopes this award. This machine works by soothing your sore muscles, breaking up stubborn knots, and massaging your nerves to stimulate blood flow. The heat warms your legs up wonderful. The heat feels so good when your muscles and joints are hurting.

3. Calf Roller

13. Muscle Roller, Trigger Point Muscle Roller for Calves

⭐Best calf roller

We selected the muscle roller for calves as the best calf roller. This device is made of strong, durable high-quality materials that will last a lifetime. The wheels of the fascia muscle roller can be easily and effectively rotated and massaged to every part of the body.

14. Amazon Basics High-Density Round Foam Roller for Exercise

⭐Best calf roller for runners

The Amazon Basics High-Density Round Foam Roller is the perfect solution for runners. This roller is made from molded polypropylene to maintain firmness and sturdiness. It’s lightweight weighing 0.13 Kilograms only.

15. Sub·Zero Cryosphere Cold Massage Therapy Ball

⭐Best calf roller ball

The Sub·Zero cryosphere cold massage therapy ball stands as the best roller ball. This is great for someone suffering from an injury and needs quick relief. The core of the ball is filled with a specially formulated non-toxic anti-freezing cooling liquid that retains cold for 3 hours.

16. Top Rated Muscle Roller Massage Stick

⭐Best calf roller stick

we selected the Muscle Roller Massage Stick from Supremus Sports as the best calf roller stick. It Restores and rehabilitates sore, tight muscles, releases tension, gets Rid of Knots, increases blood circulation, and improves mobility and flexibility.

Calf Massager Buying Guide

How Does A Calf and foot massager Work?

These calf massager machines work on two levels:

The first level is to massage the feet and calves using a vibrating action. This action is both soothing and tension-reducing on the legs and feet. If you are on your feet all day in your job, then sinking them into a foot calf massager is a great way to unwind at the end of the day.

The other level that most foot calf massagers work on is stimulating pressure points in the bottom of the feet to reduce stress and improve general well-being. The principle behind this form of therapy is known as reflexology. You might find these foot spas to be more relaxing since they incorporate water for an extra soothing experience.

Reflexology is a natural healing art performed by a skilled person. The foot calf massager is the equivalent of such a natural healer in machine form. The basis of reflexology is that parts of the bottom of the feet or pressure points correspond to every detail, gland, and organ of the body.

When a massaging action is applied to these pressure points, it is thought to relieve tension, improve circulation, and help promote the natural function of the related areas of the body. Read more on the health benefits of getting a massage.

Why You Should Have a Calf Massager

These days, life has just become so darn hectic. So after a long day’s work, it is great to kick off your shoes and get a good old foot rub. But let’s look deeper into that with these advantages of actually having your foot calf massager.

Certification is another critical issue to be considered. All these machines should have a certificate from the (FDA) Food and Drug Administration.

More than just a foot rub

When the day is over, it is ideal to go home, put up your feet, and get a foot rub. So can you imagine if you could have even more than that? Your private masseuse is out of the question, but you can always have your foot and calf massager.

Sure, the features are different for different brands and models, but you can expect to have one heck of a massage. With various functions, such as different massage modes through vibration, you can experience kneading, shiatsu for your soles, etc. You might want to look at handheld massagers for deep kneading.

Most of these are even heated, adding to the whole comfort level. Also, it is called foot and calf massager for a reason- not only will your feet get pampered, but so will your calves. So you get all of this without doing any work at all. Just sit back, slip your feet in, push a button, and the rest is up to your massager. How great is that?

Money Matters

Indeed, the human touch will always be better. But think about how expensive going to a massage clinic or making an appointment at a spa is. With the tough economy nowadays, people want to save.

So even if the initial shell out maybe more pricey (since if you are getting a foot and calf massager, it is wise to choose the more expensive ones and think of it as a worthy investment), in the long run, it is much cheaper than going to see a pro.

That is just thinking of the cost of the masseuse or the spa. You also have to factor in how much you spend to get there and get back home.

Anytime! Anywhere!

Another great thing about owning a foot and calf massager is that, unlike having an entire massage chair, these are much smaller, making them much more portable. You can even take one to your office if you want and let it do its magic while you are sitting behind a desk doing some paperwork.

Another benefit regarding the size of virtually all foot leg calf massagers is that stage will not be a problem. You can easily make some space in your closet or slide it under your bed. Considering the style, you could probably leave it in the corner of a room or something like that.

Related read: Guide to the best massagers.


1. How do calf massagers work?

Calf massager devices or machines work to relieve tension and reduce pain in your muscles. These massagers stimulate the blood flow throughout the nerves hence strengthening your lower leg. A home calf massager is great for athletes after workout sessions.

2. Why do my calf muscles ache?

Calf pain can be a result of injury, muscle cramps, or lack of enough blood flow to your lower leg. One of the fastest ways to stop calf pain is folding a fist in your hands and gently punching the muscles on your calves. This stimulates the nerves and increases blood flow through the leg.

3. How do you stretch your calf muscles?

The standing calf muscle stretch is one of the best ways to relieve tension in your calves quickly. Support yourself on a wall and slightly bend the right knee while the left foot is stretched out but slightly bend. In this position, you’ll feel the muscles stretching. Hold on for 10 to 20 minutes then switch your legs.

4. Are calf rollers effective for muscle pain?

According to Harvard, rollers are easy-to-use fitness tools that can soothe pain, quicken recovery from exercise, and reduce injury. The only downside to rollers is that they do not have the vibration and heat features that the calf machines come with.

5. Can calf massaging tools reduce the size of my calves?

Massage tools for the calves are meant for pain reduction and overall wellness of the lower leg. These tools are not designed for slimming or trimming the size of your calves.


These massagers can relieve the strains you have endured or relax your tired legs, feeling re-energized. With a wide selection of sizes, there is an option for everyone available on the market!

51 Health Benefits of a Massage to Your Body


If you ever had a massage before. You might be familiar with its therapeutic effects on stress and muscular pain. But that’s not all a massage is capable of!

In this article, we’re going to share the most extensive list of massage benefits. The next time you feel like having an appointment with your doctor. A short massage session might save you the visit. You can also have a massage in the comfort of your home. Check out these massage products available now.

Some of these studies are small and are not replicated. This means that one study doesn’t prove anything, but provides a proper direction for future research. The only reason I have included these studies in the article is to make it the best resource of massage benefits on the Internet.

It’s going to be a long one. So getting a cup of coffee won’t be a bad idea before you scroll down.

Health Benefits of a Massage

1. Fights Insomnia

Insomnia is one of the worst sleeping disorders that can be caused by stress. It doesn’t only ruins your appearance with dark circles under your eyes but also affects your mood, memory, and productivity. A pilot study at the University of Alberta states that the Japanese Shiatsu (Finger Pressure) massage is an effective solution for people suffering from insomnia. Another study that was approved by the Federal University of South Paulo indicates that postmenopausal women suffering from insomnia fell asleep more rapidly and easily after regular massage sessions.

2: Improves Blood Circulation

Improved blood circulation doesn’t only make you feel healthy, but makes your skin look healthy too. It also promotes cell growth and your skin’s ability to fight bacteria. A study at the Illinois University of Chicago indicated that massage is effective in increasing blood circulation and alleviating muscle soreness.

3. Eliminates Back Pain

Back pain is a painful and really common condition that affects the lower part of the spine. The United States alone deals with over 30 Million back pain patients a year. A study objected to comparing 2 different massage styles for back pain relief and found that massage therapy is an effective solution for back pain. And that the relieving effects of massage can last as long as 6 months.

4. Reduces Pain of Osteoarthritis of the Knee

Research at (NCCAM) National Center for Complementary and Alternative Medicine showed that massage can reduce pain in patients with knee Osteoarthritis. 125 patients were enrolled in the study, 25 of which received 60-minute massage sessions for 8 weeks, while others were treated with usual care. Significant relief in pain was observed in subjects treated with massage therapy.

5. Relaxes Sore Muscles

A study in 2012 found that massage is capable of relieving muscles from inflammation and muscle soreness. The researchers assigned 11 men short sessions of intense exercise. A kind of exercise that would usually result in stiff and sore muscles for a few days afterward.

All exercisers were treated with a 10-minute massage on one leg and the other leg was simply given rest. After comparing the muscles from both the legs before and after exercise the researchers found that massage triggered some genes capable of alleviating inflammation and muscle soreness.

6. Migraine Headaches

10 male patients with acute migraine headaches were enrolled in a study to test the effects of massage as a solution to the condition. The researchers used neck and upper thoracic massage as an intervention in the study. The results came out as reduced levels of headache pain intensity up to 69% with no side effects observed.

7. Improves Immunity

Our Immune system is the first line of defense our body has to fight diseases and bacteria. Having a strong immune system confirms better health. Some studies had reported in the past that massage could improve immunity. However, no solid proof was provided until this study took place.
The study enrolled sixty-six cancer patients divided into two groups. One was treated with 3 massage sessions a week and the other was given standard. care. The post-study results were reported as 11% increased levels of lymphocytes in the massage group which is a cell that is believed to have a positive effect on the immune system.

8. Increases Muscle Flexibility

It’s been widely believed by athletes and health professionals that massage is an effective way to increase Range Of Motion (ROM). Which was further strengthened by this study. Seven male and ten female volunteers were treated with hamstring roller massage. The results indicated that the use of a roller-massager increased the ROM by 4.3%.

9. Controls Symptoms of Fibromyalgia

This weird-sounding condition is a disorder that causes widespread chronic muscular pain, fatigue, and tenderness. There is no authentic research on what causes Fibromyalgia. But it is believed that stress and Insomnia might provoke it. However, there has been some research on what can cure symptoms of Fibromylagia. A pilot study objected to evaluate the effects of massage therapy on Fibromyalgia concluded its findings declaring massage as an effective treatment to control the symptoms of Fibromyalgia.

10. Reduces Aggression in Preschool Kids

A study enrolled children who showed extra aggression in daycare and treated the subjects with massage therapy to see how it affects their condition. The Child Behaviour Checklist (CBCL) was used to rate the aggression of children by daycare staff and parents after 3, 6, and 12 months.

Both the children in the massage and control group (treated with extra attention) showed decreased scores of aggression. But the aggression score notably kept on decreasing and lasted only in the massage group after 6 and 12 months.

11. Lowers Blood Pressure and Heart Rate

Hypertensive women were enrolled in a study objected to figure out the effects of Swedish Massage on Blood Pressure and Heart Rate. Of the two groups, one was treated with Swedish massage for an hour, weekly for four weeks and the other was given rest for an hour weekly for the same duration. The study concluded that both the groups showed significantly low levels of heart rate and blood pressure; however, the effect on blood pressure lasted long in the massage group.

12. Boosts Mood

According to this study, aromatherapy massage is an effective way to enhance mood and eliminate stress. 8 adults enrolled in this study were treated with aromatherapy massage weekly for 6 weeks. Improvements in mood were noticed in 6 out of 8 patients.
More Studies:

1. Effectiveness of massage therapy on the mood of patients after open-heart surgery

2. The facial massage reduced anxiety and negative mood status

13. Controls Symptoms of Depression

Massage is widely believed to be effective in easing the symptoms of depression. 32 healthy women were enrolled in a study in which they were treated with a facial massage to figure out its effects on depression, mood, and the nervous system. The State-Trait Anxiety Inventory (STAI) was used to evaluate the psychological effects of massage. It was concluded that massage intervention can reduce depression and also can activate the sympathetic nervous system.

14. Increases Red Blood Cells

Red blood cells are important as they remove excess carbon dioxide from our body by transporting it to the lungs. These cells are produced in the bone marrow. According to studies made in the mid-1900s, massage can facilitate the growth of red blood cells, especially in people with anemia.

15. Cures Cancer-Related Fatigue

Massage is used widely in medical centers worldwide as a tool to cure fatigue. Many studies have been made to figure out the effects of massage on fatigue caused by different medical conditions. Cancer-related fatigue is one of the worst symptoms that cancer patients suffer. It is often described as “Paralyzing”. Because it can not be relieved by rest or sleep. A study on chemotherapy-related fatigue found that back massage can effectively alleviate acute fatigue and anxiety in cancer patients. The study was conducted with 40 chemotherapy patients. Each of them showed significantly reduced levels of fatigue the next day of chemotherapy.

16. Calms the nervous system

A large number of 139 volunteers contributed to a study to find the effects of heat and massage on the nervous system. The study procedure included a daily 40-minute massage dose, 5 days a week for 2 weeks. The researchers found that daily massage contributed to calming the nervous systems of the subjects.

17. Controls Asthma

This is one of the most welcomed researches on massage benefits. Research that studied the effects of massage on children with asthma hypothesized that massage can play a vital role in controlling conditions caused by asthma. The study enrolled 44 asthmatic children divided into two groups; one received massage therapy and the other was treated with standard care. The children in the massage group received a 20-minute massage at bedtime every day for a month. The results indicated that a continuous massage treatment could help better airway tonicity and reduce airway sensitivity in asthmatic children.

18. Reduces Chronic Musculoskeletal Pain

More than 70 million people in the U.S are affected by chronic pain. Along with other treatments massage is also considered a cure for the condition. Different studies have been performed about the effects of massage on chronic pain caused by different conditions. This pilot study conducted on 30 chronic Musculoskeletal pain patients concluded its findings declaring massage therapy a useful treatment for reduction in chronic musculoskeletal pain intensity.

19. Heals Exhausted Muscles and Inflammation

11 men were enrolled in a research led by McMaster University scientists. All the subjects were assigned an exhausting stationary bike exercise. The researchers analyzed their biopsies before the exercise, immediately after 10 minutes of exercise, and lastly after 2.5 hours of exercise. The subjects’ thigh muscles suffered from inflammation, but a 10 minutes massage not only lightened inflammation but also produced new mitochondria molecules which heal exercise-related muscle damage.

20. Reduces Constipation

Constipation needs to be avoided as it can give birth to other disorders. Sometimes it may be a symptom of diabetes or IBS. A study held on elderly people suffering from constipation were treated with an abdominal aromatherapy massage. In conclusion, massage was said to have played an important role in reducing the severity of constipation. And that the results of the aromatherapy massage lasted for two weeks.

21. Controls Blood Glucose Level

A study was held on 2 groups of diabetic children recruited from a hospital in Iran. The children were randomly assigned to control and intervention groups. The children in the intervention group were treated with Swedish massage for 15 minutes 3 times a week. Blood Glucose levels were tested in both groups immediately after the massage. After comparing the results from both the groups. The blood glucose level of the subjects in the massage group decreased significantly.

22. Reduces Chemotherapy-induced Nausea

Nausea is one of the many side effects that patients undergoing chemotherapy face. Though, the healing effects of massage on nausea in a healthy person are uncertain. There are studies available that prove that massage can help recover from chemotherapy-related nausea.

In this study, 77 patients undergoing chemotherapy were divided into two groups (intervention and control). The intervention group was treated with Swedish massage 24 hours before and after the chemotherapy. The effects of Nausea and vomiting were reduced notably in the intervention group. Furthermore, the study suggested including massage as a regular treatment to deal with chemotherapy-related nausea.

23. Reduces Symptoms of Parkinson’s Disease

Parkinson’s Disease is a central nervous system disorder that affects the movement of the victim. Though massage is not claimed to be a complementary treatment for this condition, studies have found that massage trials were successful in reducing some of its symptoms. In a 2002 study, patients undergoing Parkinson’s disease were divided into two groups (massage and relaxation).

Both the groups received their respective therapies twice a week for five weeks. While both groups showed improvements, they lasted long in the massage group. The patients showed improvements in conducting daily activities, falling asleep, and less stress. While another study in 2005 suggested that one-hour full body massage sessions may help regain walking abilities, self-confidence, and well-being in patients.

24. Reduces Symptoms of Multiple Sclerosis

Multiple Sclerosis (MS) is a mystery disease in which the nervous system attacks on the protecting layers of nerves causing them damage. There has been no cure found yet, but treatments have been developed to speed up the rehabilitation process after damage and to control the symptoms. A pilot study was conducted to compare the effects of massage and exercise on the symptoms of MS. A total of 44 patients were randomly assigned to four groups; massage therapy, exercise therapy, massage exercise therapy, and control group.

The massage group was treated with standard Swedish massage for five weeks. While other groups were provided with their respective treatments for the same duration. The massage therapy resulted in significant pain reduction, improved dynamic balance, and walking speed compared with the exercise and control group. Though, the patients in the massage exercise group showed much larger improvements in the same areas.

25. Reduces Abdominal Obesity

Aromatherapy massage was put to test in a pilot study on middle-aged women with abdominal obesity. The participants were treated with Aromatherapy and Placebo massage (each for two weeks). After analyzing the appetite, abdominal circumference, and weight of the participants before and after the massage. The study concluded its results by declaring massage to be highly effective in reducing abdominal obesity in middle-aged women.

26. Improves Social Bonding

A hormone known as Oxytocin (OT) is known to be responsible for better cooperative attitudes and social bonds in humans. A study that objected to finding the effects of massage on OT and other physiologic factors was held at the University of California (UCLA). A total of 95 participants were randomly divided into control and intervention groups. The intervention group that was treated with moderate-pressure massage showed a greater increase in OT and other factors like ACTH, NO, and BE as compared to the control group.<

27. Prevents Perineal Trauma at birth

Perineal massage is believed to reduce the incidence of perineal trauma following vaginal birth. In this study, women were treated with perineal massage in the last 4 weeks of their pregnancy. The study results indicated that massage therapy lessens the likelihood of perineal trauma requiring suturing. Moreover, the participants reported relief in ongoing perineal pain.

28. Can stop Intractable Hiccups

Did you know massage could help you stop intractable hiccups? Well, this is just what this study found. A 60-year-old man who was suffering from acute Pancreatitis developed intractable hiccups. Different drugs and maneuvers were used to stop the disorder, but the doctors had no success. Later, they treated the old man with rectal massage and the hiccups startlingly came to an end. Though, a few hours later the hiccups recurred one last time and were ended immediately after another session of rectal massage.

29. Weight Gain in Preterm Infants

5 days of massage therapy was designed for preterm infants to see how the intervention affects the weight and sleeping behaviors of neonates. 16 neonates were treated with 15-minute massage therapy 3 times a day. The infants getting a massage showed 53% greater weight gain daily after 5 days of massage therapy. Moreover, the massage group spent less time sleeping or in a drowsy state as compared to the control group.

30. Rheumatoid Arthritis

A study that compared the effects of low pressure vs moderate pressure massage on Rheumatoid Arthritis recruited 41 adults with rheumatoid arthritis in the upper limbs. The subjects were randomly assigned to low-pressure and moderate pressure massage groups.

Both the groups were treated once a week with massage for 4 weeks, while a professional massage therapist taught the participants self-massage techniques to be done daily. By the end of the month, the moderate pressure massage participants had less pain, greater ROM, and grip strength in their wrists, elbows, and shoulders.

31. Reduces Severity of Pain in Labor

A total of 46 pregnant women were enrolled in experimental and control groups. The women in the experimental group received an intervention of a 15-minute lumbar massage by a physiotherapist during the ongoing phase of labor. A physiotherapist also attended to the women in the control group for the same duration, but only answered questions. At the end of the massage session, the pain severity was decreased by a mean difference of 20 mm compared to the women in the control group.

32. Improves Neonatal Jaundice in New-born Infants

Neonatal Jaundice is one of the most common conditions in preterm newborn babies. In this condition, the coloration of the skin turns yellowish which happens due to increased levels of bilirubin in the blood. In a controlled clinical trial, 20 newborns were enrolled in the massage group and 22 in the control group. Transcutaneous and serum bilirubin levels were analyzed before the intervention.

A reduction in Transcutaneous bilirubin was noted on the second day of massage therapy, while serum bilirubin level reduced significantly on the fourth day compared to the control group. Conclusively, suggesting massage therapy to help reduce Neonatal Jaundice in newborn infants.

33. Ameliorates Chronic Neck Pain and Dysfunction

While the healing effects of massage on chronic neck pain and dysfunction are acknowledged by previous studies. A clinical trial was made to identify the optimal dose of massage for neck-related pain and dysfunction in frequency and duration.

228 patients with nonspecific neck pain were randomly assigned to 5 groups. All of these were provided massage therapy for different durations and frequencies. The results yet again suggested the message to be effective in reducing chronic neck pain and neck dysfunction. And the optimal dose of massage was found to be 60-minute massage sessions multiple times as that group showed the most improvements.

34. Controls Symptoms of Malignant Ascites

Malignant Ascites are a condition referred to as the fluid buildup in the abdominal cavity. The belief that abdominal massage can reduce the symptoms of Malignant ascites was tested in a study that recruited 80 patients undergoing malignant ascites and randomly assigned them to the intervention and control groups.

The intervention group was treated with a 15-minute gentle abdominal massage twice a day for 3 days. While the control group received 15-minute social interaction with a nurse twice daily for 3 days. The intervention group showed significant improvements in symptoms like depression, anxiety, poor well-being, and abdominal bloating. Though, no positive effects were noticed on other symptoms like pain, tiredness, nausea, drowsiness, and body weight.

35. Can Improve Dyspnoea

Dyspnoea or labored breathing can be triggered as a symptom of diseases like asthma, heart attack, and chronic pulmonary disease. A study in Taipei recruited patients diagnosed with Chronic Obstructive Pulmonary Disease undergoing Dyspnoea and treated them with acupressure massage to accumulate its effects. A total of 44 patients were assigned to true acupressure or a sham group.

Patients in both acupressure programs received 16-minute massage sessions five times a week lasting for more than 4 weeks. After analyzing the pre-study and post-study results, the researchers found that the true acupressure program appreciably improved Dyspnoea in Patients with Obstructive Pulmonary Disease. Furthermore, improvements in pulmonary function, 6-minute walking distance, anxiety, and physiological indications were noticed.

36. Reliefs Chronic Postoperative Pain

Effective adjuvant therapies are needed to relieve postoperative pain among patients that go through major operations. The effects of massage therapy as an adjuvant treatment were tested in a randomized control trial. The researchers enrolled six hundred five veterans that underwent major operations and were suffering from acute postoperative pain and pain unpleasantness.

The subjects were randomly assigned to a control group and 2 massage groups. The massage group as compared to the control group showed a better short-term reduction in pain intensity, unpleasantness, and anxiety. Moreover, the results were achieved much faster in the massage groups as compared to the control group. Though, no significant differences were noticed in rates of decrease in long-term pain intensity, unpleasantness, or anxiety in all 3 groups.

37. Alleviates Symptoms of Restless Legs Syndrome

RLS is a very common condition that mostly triggers in the evenings and causes legs extreme discomfort. A 35-year-old woman with Restless Legs Syndrome was treated with 40-minute massage sessions twice a week targeting the piriformis and hamstring muscles with a gap of 2 days. The results came out as reduced symptoms of RLS only after two massage sessions including the urgency to move the legs, tingling sensation, and sleeplessness which continued to improve throughout the intervention.

38. Reduces Severity of Essential Tremor

A study made on 63-year-old women whose head and hands were affected by essential tremor (ET) was treated with relaxation-based massage therapies for five sessions a week. The tremor intensity decreased with every session. And the study concluded its findings by declaring massage therapy a valuable method to treat ET.

39. Improves Symptoms of Benign Prostatic Hyperplasia

Benign Prostatic Hyperplasia or BPH is an age-associated prostate gland dysfunction in men. Which causes urinary difficulties and in some cases sexual dysfunction. In this study, 44 men with BPH were subjected to a medical abdominal massage to see if massage therapy helps reduce the severity of symptoms.

The LQ accessing the quality of life tools and I-PASS symptoms score were used to determine the efficacy of the method. Improvements were noticed in all subjects. After the intervention, the I-PSS and LQ scores were improved by 50% and 41%. While the urinary problems also decreased and many of the subjects desired to continue receiving the intervention in the future.

40. Reduces Symptoms of TMJ

Chewing pain, restricted jaw opening, and jaw clicking are common symptoms of Temporomandibular Joint Syndrome TMJ. A study that objected to testing the effects of massage on the symptoms of TMJ used Western massage techniques on a subject that was undergoing masticatory pain, clicking, and reduced jaw opening for 3 years. The massage intervention lasted for 3 weeks in which 30-min massage sessions were applied twice a week on the subject. The results indicated that massage sessions decreased TMJ-related pain, increased jaw opening by almost a third. And reduced jaw clicking from 4 times to once monthly. Although, teeth grinding remained unchanged in the subject.

41. Relieves Symptoms of CPS

Carpal Tunnel Syndrome (CPS) is referred to the numbness and tingling sensation in the hands which is triggered by pinched nerves in the wrists. In a research, 16 adults suffering from CPS were randomly assigned to control and massage groups. The participants of the massage group were given a daily self-massage routine, and a massage therapist also massaged them once a week.

The massage intervention was based on a duration of 4 weeks. The results showed that a daily dose of massage can relieve the symptoms of CPS. The participants in the intervention group showed improved grip strength, mood, pain severity, and anxiety.

42. Reduces Menstrual Pain

52 nurses were included in a clinical trial who reported their menstrual pain 5 on a scale of 10. The subjects were randomly assigned to placebo, experiment, and a no-treatment control group. The subjects in the experiment group treated themselves with a self-aromatherapy massage. After comparing the results of subjects in each group. The results suggested that aromatherapy massage was most effective in decreasing the severity of menstrual pain after 24 hours as compared to other groups.

43. Improves Attention Deficit Hyperactivity Disorder

ADHD is a chronic condition in which the subjects were suffering from absent-mindedness, difficulty focusing, hyperactivity, and impulsiveness. In a study, 28 adolescents going through the condition were randomly assigned to either relaxation therapy or massage therapy. The participants in the massage group rated themselves happier as compared to the relaxation group after consecutive 10 days of school. The teachers reported fewer hyperactivity scores and reported the participants to be spending more time on tasks based on classroom behavior after two weeks

44. Reduces Shoulder Pain

A study conducted to test the effects of soft tissue massage on pain and range of motion in patients with shoulder pain recruited 26 patients that were randomly divided into a treatment group that received a total of six soft tissue massage sessions around the neck or to a control group. After analyzing the pre-study and post-study results, the researchers found that the treatment group showed notably more improvements in range of motion and pain reduction as compared to the control group.

45. Improves Hypertrophic scars

Massage is also believed to have healing effects on burn scars. The efficacy of burn rehabilitation massage was tested in a study that recruited 146 patients with hypertrophic scars. 76 of which were randomly assigned to massage group and were treated with scar rehabilitation massage in addition to standard care. The participants in the massage group showed a notable decrease in scar thickness, skin redness, itchiness, melanin, and skin distention as compared to the control group. The results indicated that burn rehabilitation massage is an effective method to improve scar characteristics in hypertrophic scars after-burn.

46. Controls Agitation

In this studycognitively impaired residents of a nursing home were treated with massage therapy to assess its effect on agitation. The study declared its results after analyzing 5 characteristics of agitation: Verbal Agitation/abusive, Wandering, Socially Inappropriate/Disruptive, Physical Agitation and Resist care.

Agitation was noticed low in the subjects during the intervention and remained the same at follow-up. Significant improvements were shown in 4 characteristics: Wandering, Verbal Agitation, Physical Agitation, and Resists Care. These results suggested that massage be an effective nonpharmacological intervention to control some types of agitation in patients with cognitive impairment.

47. Reduces Pain in Arthroscopic Knee patients

A total of 60 patients undergoing arthroscopic knee surgery were included in a study that assessed the effects of massage on pain severity. Patients were randomly divided into intervention and control groups. Pain severity was recorded before and after the intervention.

The participants in the intervention group were treated with 20-minute massage sessions each day besides the routine treatment. A notable difference in pain severity was noticed in the intervention group before and after the massage therapy. While the participants of the control group showed no difference in pre-study and post-study results.

48. Reduces Fall in Elderly

More than 30% of people over 65 years of age who fall annually get fractures with decreased Independence. And it also is one of the common causes of death in older people. Falls in the elderly can be prevented by improved postural stability and overall strength. In a study, 35 healthy old volunteers were treated with a 60-minute full-body massage intervention while the control group rested quietly in the treatment room.

The effects on stability were measured by Static (doubled-legged) and functional (single-legged) postures with eyes open and eyes closed. After analyzing the pre-study and post-study results the conclusion was made that massage intervention increased stability in both static and functional postures in older people decreasing the chances of falls in the elderly.

49. Reduces Menopausal Symptoms

90 women with menopause were recruited in a clinical controlled trial in a hospital in Tehran. Menopausal have different symptoms that can disturb different aspects of life, but this trial was focused on pain management. The subjects were divided into aromatherapy, a control, and a placebo massage group. The women in the aromatherapy group were treated with a 30-minute aromatherapy massage with aroma oil twice a week for 4 weeks.

While the placebo group was given massage sessions with plain oil and the control group received no treatment. The baseline scores of menopausal scores did not differ in all 3 groups. However, a notable decrease in menopause scores was noticed after 8 massage interventions.

After comparing the results from the aromatherapy and placebo groups, the menopause score of the aromatherapy group was lower by a big difference. Whereas, the control group showed no improvements.

50. Improves Mother-infant Interaction

Postnatal depression or Depression after childbirth in mothers can make the mother-infant relationship suffer for a long time. One of the studies on the effects of massage on depression and improving the quality of mother-infant relations recruited thirty-four depressed mothers in the study.

The results on depression and quality of interaction between infant and mother were assessed by Edinburgh Postnatal Depression Scale (EPDS) score and videotaped mother-infant interaction. Participants were randomly assigned to the treatment group (massage + support) and control group ( given support only). The depression score (EPDS) fell low in both groups. But improvements in mother-infant interaction were only noticed in the treatment group.

51. Proven Solution for Tension Headaches

Studies have shown that massage can have relieving effects on tension headaches. The conclusions made in this study suggest that massage therapy can relieve the distress caused by tension headaches. The participants enrolled were treated with a 45-minute massage session twice a week. The psychological improvements in subjects were noted by (STAI), (BDI-II), and (PSS). The intervention resulted in a reduction in the frequency, intensity, and duration of tension headaches.
Phew! That took more research than I expected.

So, these were some of the benefits massages can bring to your health.

Researchers are still assessing the effects of massage on different medical conditions. And it’s obvious that there is a lot to be discovered in the future.

The 10 Best Essential Oils for Soothing Your Feet

The best thing about foot pampering is that you don’t need to go to a fancy spa or spend a lot of money to treat your feet; it’s easy to do at home. In this chapter, you’ll learn how to prepare soothing and relaxing foot soaks and how to make your own foot lotions, scrubs, and sprays using essential oils.

Foot Soaks

One of the simplest things you can do to treat your aching feet is to soak them in a basin of warm water at the end of the day (or anytime you need relief). Foot soaks not only feel great; they can be very therapeutic. Soaking in warm water warms and re- laxes muscles, tendons, ligaments, and soft tissue, as well as increases circulation to the feet.

Cold soaks are also very beneficial to your feet because they increase circulation and reduce swelling. Cold soaks are best for inflammation or after strenuous activities like hiking, running, or other sports that might cause the feet to swell.

For maximum foot pampering, follow your foot soak with an exfoliating foot scrub and a self-massage with essential-oil foot lotion or cream

Health note: Diabetics should not soak their feet.

Get Soaking

All you really need for a good foot soak is water and a foot spa basin, but there are a few ingredients that you’ll want to have around the house so that you’re always prepared to whip up a little basin of relaxation.

  • Small pebbles or marbles. These can be added to the bottom of the basin. As you soak, you can rub your feet against them for a mini-massage.
  • Bicarbonate of soda (baking soda). Good for soothing the feet and conditioning the
  • Epsom salt. Used in Chinese medicine to help draw toxins out of the feet, Epsom salt soothes the skin and helps restore tired Dead Sea salt is full of minerals that are absorbed by your feet while they soak.
  • Essential oils and herbs. These substances have a variety of medicinal properties (antiseptic, antibacterial, antifungal, anti-inflammatory) that can enhance a foot soak’s therapeutic benefits, which might include: reducing inflammation; relieving pain, sore, aching, cramping muscles; softening and conditioning skin, and increasing circular- While oils in a foot soak soothe your feet, their fragrance is also therapeutic and can be calming or stimulating, depending on which oils you use.

The five oils you’ll use most are lavender, peppermint, rosemary, geranium, and tea tree. You might also like to have eucalyptus, cypress, sage, chamomile, and lemon. Use only therapeutic-grade oils.

You might also want to keep these dried herbs around peppermint, lavender, and chamomile. And a few cotton muslin tea bags.

Essential Oils

Essential oils are highly concentrated natural substances extracted by steam distillation, or by other methods, from plant leaves, flowers, roots, and seeds. Throughout history, ancient cultures in Egypt, India, China, Rome, and Greece used aromatic oils for therapeutic and medicinal practices, in religious ceremonies, cosmetic and perfume products, as well as for bathing.

Today the use of essential oils and the practice of aromatherapy are common around the world. There are two primary ways in which essential oils interact with the body: through inhalation or through absorption by the skin. Both methods can produce emotional and physical changes in the body.

For example, lavender is widely known for its calming properties, even if it’s simply inhaled. Peppermint is often used in massage to soothe aching limbs.

Adding essential oils (and mineral salt) to a foot bath is doubly therapeutic because you can inhale the calming (or stimulating, depending on which oil is used) aroma of the oil, and at the same time, your feet will absorb oil molecules and minerals from the salt. (Because warm water increases circulation in the feet, essential oils are absorbed better in warm soaks than in cold soaks.)

Aromatherapy is no simple science. Essential oils are complex structures with many benefits, and even some harmful, properties. Always follow the instructions that come with the essential oils you buy, and always use therapeutic-grade oils sold by a knowledgeable dealer who can instruct you in their uses.

The ten essential oils listed below are commonly used substances that are easy to find in most herbal shops. I’ve listed only a few of the general properties and uses for each oil, concentrating mostly on uses related to foot care.

If you want to use any of these oils for purposes other than those listed in the foot soaks, sprays, and potions sections of this post, consult your doctor and a certified aromatherapist to get a diagnosis and treatment plan for your specific condition.

Essential Oil  Properties and Uses
Cypress  (Cupressus sempervirens)Refreshing, deodorant.  Used in massage oils/lotions and in foot soaks to soothe muscle cramps and rheumatism, relieve symptoms of menstrual and menopausal problems, and calm nervous tension. Also used for sweaty feet, and to treat some respiratory conditions.
Eucalyptus  (Eucalyptus globulus)            Stimulating, decongestant, deodorantUsed in massage oils/lotions and in foot soaks to soothe arthritis, rheumatism, muscle aches and pains, and sprains. Also used to treat some skin problems and some respiratory conditions.
Geranium (Pelargonium graveolens)Stimulating, antidepressant. Used in massage oils/lotions and in foot soaks to reduce nervous tension, premenstrual syndrome (PMS), and other stress-related conditions. Increases circulation, good for dry skin.
Lavender (Lavandula angustifolia)Calming, soothing, antidepressant. Used in massage oils/lotions and in foot soaks to soothe muscle aches and pains, cramps, sprains, and rheumatic conditions. Also used for many skin conditions, and for depression, insomnia, PMS, and nervous tension.
Lemon (Citrus limon)        Refreshing. Used in massage oils/lotions and in foot soaks to reduce anxiety and nervous tension, and as an astringent for the skin.


Warning: Lemon increases your risk of sunburn if left on the skin. Wait six hours before exposing skin to sun) or cover skin where lotion was applied.

Peppermint  (Mentha piperita)   Invigorating. Used in massage oils/lotions and in foot soaks to increase alertness, soothe muscle aches and pains, reduce inflammation, relieve headaches, and reduce fatigue.


Also used for some skin conditions and to treat some respiratory conditions.

Roman chamomile (Anthemis nobilis)Calming. Used in massage oils/lotions, and in foot soaks, to reduce anxiety, PMS, insomnia, nervous tension, and stress headaches. Also used in lotion for dry skin.
Rosemary   (Rosmarinus officinalis) Stimulating. Used in massage oils/ lotions and in foot soaks to increase circulation; reduce painful, aching joints and gout; soothe muscle pain; relieve headaches, mental fatigue, nervous exhaustion, and stress. Also used to treat some respiratory and skin problems.
Sage (Salvia officinalis)      Astringent, anti-inflammatory, antiseptic, antifungal. Used in massage oils/lotions and in foot soaks to relieve pain from arthritis, rheumatism, and sprains. Also used to treat sweaty, smelly feet.


Warning: Sage is a powerful substance that) if overused) could be harmful. Use with care; don’t use it more than three times a week.

Tea tree (Melaleuca alternifolia)  



Anti-inflammatory, antiseptic, and antifungal. Used in massage oils/ lotions and in foot soaks to treat a variety of skin conditions, including bacterial and fungal infections (athlete’s foot), viral infections (warts), and smelly feet. Also used to treat some respiratory conditions.
Carrier oils                          Just a few drops of essential oil go a long way. They should always be diluted in a carrier oil, or, in the case of foot baths, in water.


A few of the common carrier oils are sweet almond oil, grapeseed oil, sunflower oil, olive oil, and jojoba oil. 


A general rule is 1-4 drops of essential oil per tablespoon of carrier oil (or lotion). It’s always best to start with a few drops, adding one drop at a time. More equals better does not apply here. Here are a few general dilution guidelines for different products:

Soaks   5-6 drops in a basin containing 2 or more gallons of water
Lotions  5-6 drops per ounce of lotion
5-6 drops per ounce of carrier oil 5-6 drops per ounce of water
5-6 drops per ounce of water

Health  Notes: If you are pregnant, taking prescription medications (or herbs or homoeopathic remedies), or have diabetes, epilepsy, heart disease high blood pressure, or other medical conditions, consult with your doctor before using essential oils or any of the recipes in this book. You should also talk to a certified aromatherapist, who can tell you which essential oils might aggravate (or benefit) your specific health problem.

Some people are very sensitive to these substances, so if you develop a skin rash or have any unpleasant reactions to the oils, see your doctor.

Safety, Storage, and Mixing Tips

  • Essential oils should not be used undiluted on the skin. Always dilute essential oils in a carrier oil. It is safe to add a few drops of essential oil to a foot spritzer or foot bath because the water serves as a In some cases, lavender oil and tea tree oil can be applied directly to the skin in very small amounts (do not apply both oils at the same time).
  • Never use essential oils internally, near the eyes, or on mucous membranes (i.e., inside the mouth or nose). Follow the instructions and warnings that come with the oils. Keep out of children’s reach. Do not use essential oils on children unless directed by your
  • Skin-test oils by diluting a small amount and applying it to the skin. If your skin becomes red or itchy, do not use that
  • Essential oils should be stored in dark-coloured glass bottles. Make sure that the bottles are sealed tightly and stored in a cool, dark place (a wooden cabinet is ideal).
  • For best results, use only therapeutic-grade oils distributed by reputable companies. Read up on essential oils before using them, and ask a certified aromatherapist for some basic If you prefer not to invest in several bottles of oil, you can ask your aromatherapist to mix the potions for you.
  • When mixing oils, use essential oils You will gain therapeutic benefits from just a few drops. It’s best to start off with one or two drops, adding one drop at a time so that you can test the mixture. Essential oils are very strong; a little goes a long way.


Guide To Plantar Fasciitis Treatment


When you’ve been diagnosed with Plantar Fasciitis, you know that relief can’t come soon enough.

If you’re like most victims, the burning, aching, or stabbing pain might ruin your morning as soon as you step out of bed. You might get a reprieve as your foot warms up and you gingerly start your daily activities.

But eventually, you’ll climb stairs a little too energetically, or step just wrong getting off the bus, and the pain will flare up again even worse than before. You definitely need to find out how to cure Plantar Fasciitis.

But even if you have what you consider a mild case of this condition, it’s very important to start treating it before it gets worse. It’s not common for Plantar Fasciitis to “go away” on its own. Even if the pain subsides for a time, you need to find out what triggered it and make adjustments so it doesn’t have a chance to return.

There are myriad treatments for Plantar Fasciitis. The reason is that there are many causes for this type of foot pain, and each person responds differently to each therapy. One important thing to remember is that, even if you find successful treatment, if you don’t address the root cause of the problem it will almost certainly return.

What Is Plantar Fasciitis?

plantar fasciitis image

The Plantar Fascia is a broad band of fibrous tissue running along the bottom of the foot. It attaches at the heel and then fans out at the base of the toes. It is, essentially, the working “arch” of your foot.

This large, important ligament is a bit like a rubber band. At a certain point in your stride, it is absorbing up to two times your body weight, depending on what activity you’re engaged in—walking, running, and making a fast turn on the basketball court. Find out more about: Running With Plantar Fasciitis.

If this “rubber band” is stretched too tight, it can tear a little bit, either in the band itself or at the connection points by the heel. This leads to inflammation and pain in some or all of the entire Plantar Fascia. Without intervention the damage will get worse: tearing more and more, hurting more and more.

So treatment is very important, and in most cases involves pretty common-sense remedies. But even if you cure your Plantar Fasciitis, it can easily return if you don’t pay some attention to the conditions or activities that caused it. Dive deeper and learn more about this kind of foot pain: What is plantar fasciitis?

How To Cure Plantar Fasciitis

As mentioned earlier, many people find success in curing their Plantar Fasciitis using simple, inexpensive home remedies. It’s very important to remain flexible in your outlook, and willing to move on to the next treatment if you don’t find relief within a week or so. Sticking with something that’s not working just allows the condition to worsen.

In conjunction with the treatments below, of course, it’s imperative to control any risk factors that might impede your progress toward a cure.

1. Plantar fasciitis shoes

Best Shoes for Plantar Fasciitis

Long-term effective treatment will always be individual, and actually, shoes will always be specific to the individual.

How to choose your individual type of shoes? Is there anything like plantar fasciitis shoes? – Yes there is! Such a shoe will reduce the amount of stress that is placed on your feet.

Although you must look for your individual shoes there are some guidelines for a good shoe for someone with heel pain: Plantar fasciitis shoes

If you look hiking, you’re in luck. We also reviewed some of the best hiking boots for plantar fasciitis.

2. Plantar Fasciitis Exercises

Best Plantar Fasciitis Exercises

It may not be immediately apparent, but stretching the calf muscles can be a very effective cure for Plantar Fasciitis, as well as help prevent a relapse.

This is because if there is too much tension on the back of the heel.

When the calf muscles are tight then the sudden force of taking a step translates into excessive, snapping action on the Plantar Fascia. You should, of course, stretch very slowly and gently, otherwise, you’re basically duplicating the injurious action.

It’s also necessary to always stretch before walking—missing just once can lead to an injury that might take a week to heal, and then you’re back at square one.

Lean against a wall, or walk slowly up a slight incline for a good, gentle stretch; or try some of the aerobic stretches you see on the fitness club wall. Learn More: Plantar Fasciitis Exercises.

3. Sandals for Plantar Fasciitis

sandals for plantar fasciitis treatment

Comfortable shoes are a great relief for every man and woman. In fact, they play a vital role in making your day a happy or a sad one. This is because, many people buy shoes, which may look great but is not at all comfortable.

Uncomfortable sandals result in foot aches and other related problems during the day, which will reflect in your mood and make your day terrible.

A good comfortable shoe will make you comfortable all day and keeps you away from stress, making you more proactive and happy. Sandals for Plantar Fasciitis.

4. Plantar Fasciitis Tape

Plantar fasciitis tape

Athletic tape can be used as a sort of homemade orthotic by isolating and immobilizing certain areas of the foot.

You probably won’t do harm by figuring out a taping regimen yourself, as long as it relieves the pain, but you can also find detailed instructions online, or by asking your doctor.

For a certain percentage of people, the above treatments will not cure their Plantar Fasciitis. But there is still a chance that the next level of therapies will help.

Whether or not they are covered by your insurance depends on your policy, but if the condition prevents you from working you’ll probably be able to get some help from your benefits coordinator. Learn more: Plantar Fasciitis Tape

5. Insoles for Plantar Fasciitis

Best Insoles For Plantar Fasciitis

Get a referral from your primary care physician to see a podiatrist for a more thorough exam of your problem.

Whether the podiatrist fashions orthotics (shoe inserts) for you or sends your prescription to a laboratory for manufacture, the quality and effectiveness of the devices will be vastly greater than anything your doctor can supply.

It is not unheard of for an over-the-counter or mass-produced orthotic to hurt more than help a Plantar Fasciitis case, so if you’ve moved on to this step, invest in a quality product.

Again, if the orthotic causes you more pain or does not relieve your pain, let the podiatrist know as soon as possible for another evaluation: Curious? get more information: Insoles for Plantar Fasciitis

6. Plantar fasciitis Night Splints

Best Plantar Fasciitis Night Splints & Braces

These products hold your foot in a gently extended position overnight. The hope is that preventing the Plantar Fascia from tightening up during sleeping hours will lessen foot pain in the morning.

At the same time, it may gradually contribute to lengthening the tendon for long-term relief. 

There are several styles of splints—consult with your doctor or podiatrist about which one to try first. Check out our review for the best Splints: Plantar fasciitis Night Splints.

7. Plantar Fasciitis Socks

Best Plantar Fasciitis Socks

The plantar fasciitis sock is well designed to treat pain, tightness, and cramping of the foot by stretching the tendon and helping to support the arch and tendons in your foot.

It extends up your leg to your calf for great support and you will find located on the toes of your sock a stretchy elastic strap which must be attached to the loop-hole ring located on the calf part of the sock.

The plantar fasciitis sock stretches the Achilles tendon and calf muscle allowing the foot to heal, reduce swelling, and improve the flexibility of the calf muscle which in return reduces long-term severe conditions. Learn More: Plantar Fasciitis socks.

8. Inflammation Relief

Ibuprofen, aspirin, and Aleve will give you some relief during periods of sharpest pain and will also reduce some of the inflammation that arises from Plantar Fasciitis.

If you can find this kind of medication in cream form, you can apply it directly to the site of pain for the fastest, most effective action.

Other ways to reduce inflammation are to elevate the foot or compress it by standing on the edge of a thick book.

9. Ice and Rest

Plantar Fasciitis begins as a “soft-tissue” injury, and these two treatments can work wonders. The problem is that many people can’t just sit around holding ice on their feet all day. As a compromise, try to refrain from any activity that causes the pain to flare, or that you can feel is extending the bottom of your foot.

Climb stairs slowly, and crab-wise if possible; no running or jumping; if you must stand, sit frequently and gently massage your feet, ankles, and calves. 

Since it can take up to three days for this type of injury to reach maximum tenderness, it’s often hard to tell what activity caused it. If in doubt—don’t do it.

A word of warning when using ice: you want to chill the bottom of your foot, not freeze it. If you’re using an actual frozen item (such as a frozen can, or a Ziploc with ice in it), place some kind of barrier between the item and your skin.

Apply the cold therapy for just 5-8 minutes at a time. Five times a day is ideal, but if you can only manage it after your daily activities are finished that’s better than nothing. There are also specialty wraps with cold gel packs inside that are ideal for this purpose—portable, unobtrusive, and convenient.

10. Cortisone injections

Although it may provide relief from pain if you are still exploring less aggressive options to cure Plantar Fasciitis this treatment might be ill-advised. If you totally mask your pain you will not be as able to tell whether other treatments are working.

Cortisone shots are a synthetic version of a steroid your own adrenal gland produces. When people talk about “not noticing” the pain of some kinds of trauma, it’s because the adrenalin their body produced during the time of stress masked or suppressed the normal pain response. An injection of cortisone achieves the same effect, except it is applied directly into the tissue to reduce inflammation, and it lasts for periods of days or weeks.

Discuss this option thoroughly with your physician, therapist, and any other professionals you are consulting. Long-term use of steroids can actually start to have a weakening effect on tendons and cartilage—an effect that can exacerbate the Plantar Fasciitis you already have, and lead to more extensive problems.

11. Acupuncture

There is not much research showing acupuncture to be a cure for Plantar Fasciitis, but some people have found relief using the method—similar to cortisone injections, but less likely to cause additional problems.

Several points on the foot, ankle, and leg may be selected for stimulation, some of it supplemented with tiny electrical pulses. The idea is that acupuncture needles, inserted in specific areas of the body, release endorphins as anti-inflammatory agents.

Most acupuncturists treating Plantar Fasciitis will also include a massage of the calf and foot, and provide instruction on beneficial stretches to use between treatments.

12. Extracorporeal Shock Wave Therapy (ESWT)

Moving on to one of the more expensive options for treatment, ESWT should not be considered until the therapies above have been exhausted. The FDA requires that the condition be chronically painful for at least six months with less aggressive treatment before ESWT can be attempted.

The therapy sends shock waves into the foot using a device similar to an ultrasound. Perhaps it stimulates new blood flow to the injured area, promoting healing; perhaps it “reminds” the brain that there’s something wrong there and healing activities should begin again.

Either way, for patients who have found no solutions thus far, and are not willing to take the extreme and most dangerous step to surgery, this might be an attractive option.

12. Surgery

There are countless surgeries that an orthopedic specialist might perform in an effort to relieve the pain of chronic sufferers. Very careful consideration of the risks should be taken before resorting to this step. Many patients have found that surgery cured their Plantar Fasciitis—but many have also found no relief or, in some cases, worse pain and more problems following surgery.

DIY Home Remedies for Plantar Fasciitis

Most home remedies for foot pain, plantar fasciitis included, are aimed at managing the condition so that normal life activities can be continued or resumed.

The most common home remedies include the following:

  • advising the patient to put his or her feet up
  • applying ice or cold packs to the sole of the feet
  • decreasing physical activities that cause pain, such as running, walking, and standing for long periods of time
  • switching from vigorous exercise to low-impact exercises which are more gentle on the joints and feet
  • wearing shoes with arch supports
  • exercises to stretch the arch of the foot

These home remedies are similar in many respects to the treatments that physicians will offer. Arch support shoes, for example, operate on the same principle as orthotics or special shoes for plantar fasciitis in particular.

Prevention of Plantar Fasciitis

As the old saying goes, an ounce of prevention is worth a pound of cure. This is nowhere more true than in the case of plantar fasciitis. The condition can be debilitating and cause sufferers a terrible level of pain, so it would be best for all concerned to avoid the condition in the first place.

Some risk factors, such as age and gender, cannot be avoided, but many decisions can be undertaken than will serve to prevent the onset of plantar fasciitis. Women who wear high heels on a daily basis are greatly increasing their likelihood of developing the condition. Got warts? Learn how to get rid of Plantar Warts.

Excessive exercises on hard surfaces, especially while wearing shoes that provide insufficient support and cushioning, are another activity to be avoided at all costs.

Well-fitting shoes appropriate to the sports activity being practiced are a must for those who would keep their feet in top condition and avoid the pain and disability that comes hand in hand with plantar fasciitis. Proper stretching both before and after sporting activities can help make sure that tendons and ligaments remain in good shape, unlikely to tighten in later life.


We hope you’ve found this comprehensive plantar fasciitis treatment article helpful. It can feel overwhelming when you suffer from this debilitating condition, but rest assured that you can cure the condition if you are proactive about it (and indeed you must, because plantar fasciitis can severely limit your life).

It can take anywhere from 4 months to several years to effectively get rid of the condition, so it’s important to be patient when trying to cure the problem!

Best of luck with your treatment!!

The Best Plantar Fasciitis Socks for 2022


Plantar fasciitis socks reduce heel and arch pain. Plantar fasciitis is a debilitating pain that affects the feet, primarily the heel of the feet.

Plantar pain causes the inflammation of a thick band of tissue called the plantar fascia that runs along the bottom of the foot connecting the toes to the heel bone.

Best Plantar Fasciitis Socks

1. TechWare Plantar Fasciitis Sock with Foot Arch Support

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2. SB SOX Plantar Fasciitis Compression Socks for Women & Men

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3. Bitly Plantar Fasciitis Compression Socks for Women & Men

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4. Toeless Socks for Ankle Support & Pain Relief for Plantar Fasciitis

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5. Copper Compression Socks for Plantar Fasciitis

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6. Copper Compression Socks Women and Men 6 Pairs

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7. Aoliks Copper Plantar Fasciitis Support Running Socks for Athletic

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8. Copper Fit ICE Plantar Fasciitis Compression Ankle Sleeve Infused with Menthol

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9. Copper Infused Plantar Fasciitis Foot Sleeves – Relief for Foot Pain

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10. Powerlix Plantar fasciitis socks for Neuropathy

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11. OrthoSleeve FS6 Compression Foot Sleeve

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12. NEWZILL Ankle Compression Socks for Men & Women

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How can we describe Plantar fasciitis Pain?

The pain is described as an acute stabbing pain upon standing, especially in the morning. There are several causes, but the support of the area and jobs that require excessive amounts of standing are the top reasons for the condition. Fortunately, there are ways to correct the imbalance causing the pain, including plantar fasciitis socks.

The plantar fascia acts as a shock absorber for the heel, and when it is overworked, improperly balanced, or damaged, the pain increases. Physical therapy, splints worn at night to lengthen the tendon, and orthotics, socks explicitly designed for plantar fasciitis can all help correct the problem.

What is a Plantar Fasciitis Sock?

A plantar fasciitis sock is a compression sock that fits very tightly to the body, providing extra pressure and increased circulation. As a treatment aid for plantar fasciitis, compression socks help keep the foot stable and the fascia ligament stretched, allowing for a more excellent range of motion while providing stability for healing.

They are also convenient to wear all day and night with minor inconvenience. Wear regular socks over the socks without adding bulk to your shoes. Check out the best hiking boots for plantar pain.

Another benefit to the sock is that it avoids the need to sleep with bulky braces or night splints that make it uncomfortable.

When researching plantar fasciitis, socks always look for a quality name brand. Some of the top brands of orthotics make compression socks, which is their specialty, so they have years of knowledge behind their product. Look for socks that provide correct heel and arch compression.

Too loose, and the sock won’t serve the purpose. Also, please do some research on these socks to see how others review them. Things to consider are the duration of use, washing and drying, and the ability to retain elasticity.

High-quality socks for plantar fasciitis should have six specific zones in the sock to aid in healing. The first zone is near the toes with a light compression that allows your toes to wiggle and move.

The second zone is at the ball of the foot, which should have a moderate compression that supports foot structure and blood flow. Zone three in the arch of the foot should have firm compression. This is an integral part of a plantar fasciitis sock.

This is where the actual plantar fascia is lifted and compressed to aid in healing. Zone four is the actual heel area of moderate compression, although that is where most of the pain is located.

How Should Plantar Fasciitis Socks be Shaped?

The sock should be shaped to fit the heel rather than a tube-like sock with no heel shape.
Zone five is also a key zone with firm compression. This area below the ankle and above the heel supports both the plantar fascia and the Achilles tendon.

Zones 3 and 5 do the heavy lifting of the actual plantar fascia. Finally, is zone six just above the ankle? This should provide light compression fitting snuggly to the ankle but flexible enough to enter the foot and get the sock into place.

One critically important factor in purchasing compression plantar fasciitis socks is that while tight is good, too tight is not! Cutting off circulation at any point in the foot is unhealthy and will not lead to a quick recovery. Another note is that a “sock” covers the toe while the sleeve is opened.

Plantar fasciitis is extremely painful, and people who suffer from it will go the extra mile to make it better, including wearing compression plantar fasciitis socks that stabilize the fascia and provide relief. This is one step in helping to overcome this painful condition.

Proper footwear will help, and wearing plantar fasciitis socks at night while sleeping has proven to help with the morning pain common to this ailment as well as helping heal so life can go back to normal.

Guide to Body Warmers


Finding the right cold weather gear can be a challenge with so many choices. living in cold weather can be dangerous, especially if you don’t have electricity. So you want to ensure you have the right gear to survive in cold weather so you can stay warm and dry.

Trigger Toe

A trigger toe is a toe deformity affecting the big toe, which causes the toe to adopt a hooked or trigger shape. The cause of the trigger toe and the method of its formation can be due to two distinct problems.

The first is a problem with the flexor tendon responsible for moving the toe, called the flexor hallucis longus muscle and its associated tendon. The second is essentially the same condition as a hammer or mallet toe, with the difference being the location.

The flexor hallucis longus muscle starts in the lower leg in the posterior compartment and runs from deep in the leg and where it is attached to the last phalanx of the toe (the end toe bone) on the underside of the toe via its tendon.

Trigger toe occurs when there is irritation of this tendon, with nodules forming which restrict its movement through the tendon sheath, or a tunnel through which the tendon passes. With the tendon, movement restricted it can catch keeping the toe in a contracted curved state.

The condition is more commonly seen in the fingers, where it is known as trigger finger although can affect the big toe. It is typified by a progressive restriction of the tendon sheath termed stenosing tenosynovitis.

Trigger toe has been most frequently reported in female ballet dancers, due to damage to the flexor hallucis longus tendon, and resultant swelling. The condition results in difficulty or even impossibility of standing on tip toes which is a considerable problem for ballet dancers making it impossible to stand en pointe. Aside from the visual contraction of the toe and its bent appearance, there may be some crepitation (cracking noise) from the affected toe when flexing and extending.

A sufferer of trigger toe is likely to experience locking of the toe in its curled state, making it difficult to straighten, although the toe can suddenly snap up to its extended position as the node or nodule passed through the tendon sheath. The trigger toe sufferer may well have a similar problem with contracting the toe, with the problem happening in reverse.

The cause of the trigger toe is often unclear, although it has been suggested that it can occur due to a forceful repetitive action of the toe, as is likely with ballet dangers, football kickers, and top sportsmen and women.

The occurrence of a trigger toe is so low that doctors may not initially diagnose the problem. Since the problem affects the tendon and not a bone, it will not show up on an x-ray and may escape diagnosis through the normal range of tests. An MRI remains the best way to diagnose the problem, but due to the expense of this imaging test, it is rarely covered by a standard medical plan however even this imaging test may not be sufficient to diagnose the problem.

As with the trigger finger, treatment would usually be an injection of corticosteroids to reduce inflammation and swelling to allow the normal passage of the tendon through the tendon sheath. The next step should the corticosteroid injection prove to be ineffective would be toe surgery to remove any node (if present), and/or the cutting of the tendon sheath.

Trigger toe is also the name sometimes given to a hammer toe condition affecting the big toe, whereby the ligaments and tendons have shortened keeping the toe in a contracted and bent state. This form of trigger toe is believed to be caused by highly restrictive footwear causing the toe to become bent when wearing shoes, such as those which are too small.

The condition starts with the toe remaining flexible, but as the ligaments and tendons tighten the toe becomes more rigid and cannot be straightened. This form of trigger toe has been linked to tendon and ligament imbalances, neuromuscular disorders, high arches feet, and diabetes. Easing the pressure on the toe is sufficient to cure the problem in the early stages along with stretching exercises, although surgery may be called for to straighten the big toe if allowed to progress.

The Ultimate Guide to Toe Pain Treatment

There are several medical conditions that can cause the malformation of your toes. In the majority of cases, these toe deformities are self-inflicted, albeit unwittingly. Toe deformities are most commonly caused by wearing footwear that does not fit properly, and restricts the movement of the toes.

Poorly fitting footwear pushes the toes and joints out of a natural and neutral alignment and over time the feet adopt the shape of the shoes. Toes bend, angle inwards or upwards, and once the deformity has started it rarely corrects itself.

In the absence of a single trauma, toe deformities develop over a period of time and get progressively worse until ultimately they require surgical correction. Correct the root cause of the problem early and your feet and toes will return to their former glory.

Any shoe with a narrow toe box such as fashionable pointed shoes can cause toe deformities to develop. With high heels and narrow shoes, bunions and overlapping toes are the most common problems. Short toe boxes which cause the toes to bunch up and curl around can lead to hammer toes, mallet toes, and claw toe deformities.

The toes start to retain the position after removing shoes, and whilst they can be straightened manually at first, over time they lose flexibility and remain rigid and cannot be straightened even with manual manipulation.

Toe deformities may or may not cause pain, and the severity of the condition will vary from individual to individual. At first, a change of footwear may be all that is required to treat the condition however as time passes correction will require surgery. There are 7 main toe deformities, with each most commonly affecting women rather than men due to footwear choice.

Toe Deformities

The big toe consists of two bones, whereas the lesser toes each have three. The bones are called phalanges (singular = phalanx) with the deformities starting at the joint between two bones. With the big toe, it is the first joint that is the most problematic, where the first phalanx of the big toe joins with the first metatarsal of the foot.

1. Bunions

The most common big toe deformity is a bunion, and due to the relatively large bones (by foot standards) it can produce a considerable deformity. A bunion is a name given to a hard and bony lump that forms on the inside edge of the foot at the first joint of the big toe; termed the metatarsophalangeal joint.

A bunion is actually a dislocation of the metatarsal head, with it moving outwards often accompanied by the laying down of new bone cells (osteophytes).

The big toe also angles outwards and starts to point at the other toes. Over time the bump grows in size considerably and the angle of the toe becomes more pronounced. Bunion forms usually due to excess pressure from footwear, with a narrow toe box the main culprit, made worse by an elevated heel.

A high heel increases the pressure on the balls of the foot speeding up bunion formation considerably. As the lump grows, the pressure from footwear also increases in a runaway process.

The bunion can become red, inflamed, and sore due to pressure and friction, and the skin may become broken, leading to infection. Want to cure your bunions? Read more: Bunion treatment.

2. Trigger Toe

Trigger toe is a name given to two big toe irregularities. The first affects the interphalangeal joint – the joint between the two phalanges in the big toe. Pressure on the toe or tightness in the tendons and ligaments can lead to this condition developing.

It is often linked to neuromuscular irregularities, arthritis, and abnormally high foot arches. As the name suggests, it causes the big toe to take on a trigger shape, becoming permanently bent.

The condition starts slowly and forms over a period of time, with the toe losing flexibility as the condition deteriorates. The toe remains flexible at first but becomes more rigid over time until no movement is possible.

The condition can lead to inflammation of the bursa (joint capsule), and the deformity can place greater pressure on other parts of the foot, in particular the sesamoid bones, triggering a painful condition called sesamoiditis. The bend in the toe can push the top of the joint into footwear with blisters, corns, and callused skin forming as a result of friction.

Trigger toe is also the name given to the foot equivalent of trigger finger, where the flexor tendon which controls the movement of the toe sticks in the tendon sheath; a tunnel through which the flexor tendon passes. The flexor tendons start in the lower leg and run through the ankle to the toe, passing through a “tunnel” at each joint called the tendon sheath.

When the tendon becomes irritated at this point it can thicken, or nodules can form which limit its passage through these tendon sheath tunnels. As a result, when the toe is bent it cannot easily be straightened and caught at this point. In mild cases, the toe can be straightened, although in severe cases it remains in a contracted “trigger” state. 

3. HammerToes

A hammer toe is the most well-known and common lesser toe deformity, although it is often incorrectly used as an umbrella term for any toe deformity affecting the lesser toes. It most commonly affects the second toe, with that being the longest of the lesser toes and hence the toe most frequently subjected to pressure from footwear.

A hammer toe is a toe deformity affecting the first interphalangeal joint in the middle of the toe. A hammer toe involves the partial or complete dislocation of this joint, causing the toe to lift upwards in the middle, and the end of the toe curls around and adopts a claw-like or hammer-like appearance.

The ligaments and tendons in the toe will shorten over time, and the deformity will become permanent. At first, the toe can easily be straightened, but as time passes it becomes more rigid until it cannot be straightened even with manipulation.

Since the middle of the toe is raised, it can rub against shoes, and calluses can form on top of the toe, and in some cases also on the sole of the foot. Corns on feet are common with this toe deformity, which can become painful due to the pressure exerted. Toe joint pain may also be experienced. Read more about treatment for hammertoes.

4. Mallet Toe

A mallet toe is essentially a hammer toe where the bending takes place at the last joint of the toe, termed the distal interphalangeal joint. This deformity sees the toe take on the shape of a mallet, with the end of the toe permanently bent.

As with a hammer toe deformity, in the initial stages, the toe can still bend with manipulation although it will become more rigid over time with the ligaments tightening. Corns and callused skin is likely to form on top of the last joint in the toe.

This condition is most common in the second toe but can occur in any of the lesser toes, and sometimes in all of them. When this occurs balance can be affected. 

5. Claw Toe

A claw toe is probably the most pronounced of the lesser toe deformities and is essentially a hammer toe and a mallet toe occurring on the same toe, with a permanent bend at both interphalangeal joints. Once the deformity has started, it will rarely correct itself even with a change of footwear.

The claw toe, as the name suggests, will give the toe a distinctive claw or talon-like appearance, which may also see it start to curl underneath the foot. It can make walking painful and difficult and can affect the balance.

It is frequently caused by improper shoes which cramp the toes, but can also occur due to tendon or ligament weakness, diabetes, strokes ,and arthritis. It is often accompanied by corns on the toes and the ball of the foot, with callused skin forming underneath as the weight distribution changes. Read more about claw toe treatment.

6. Bunionette

A bunionette is a bunion that occurs on the first joint of the little toe. It is characterized by a lump forming on the outside of the foot. The lump is smaller than a big toe bunion as the metatarsal head which protrudes outwards is smaller.

The bunionette is also known as a tailor’s bunion, being common with tailors sitting cross-legged on hard floors for hours on end. The pressure often caused these lumps to form on both feet. The reasons for bunionette formation are the same as the equivalent condition on the big toe, with pressure from footwear the commonest cause.

Whilst a change of footwear can see the condition reversed in the early stages, a bunionectomy ill be required if it is allowed to progress. The problem with this type of surgery is that due to the small size of the bones, toe movement is more likely to be lost following surgery than with a bunionectomy performed on the big toe.

With bunionette removal, the toe may have to be pinned permanently in place and will remain rigid. Read more about tailors bunions.

Overlapping Toes

Overlapping toes are linked to hammer toes, bunions, and bunionettes, and frequently occur with the big toe and second toe overlapping, or the fourth and fifth toe crossing. The condition is almost always caused by poor footwear choice, resulting in the foot adopting the shape of pointed shoes.

The condition can affect the balance and can lead to other foot deformities developing. Corns and calluses are commonplace due to changes in pressure due to overlapping toes.

Foot lotions are beneficial for keeping the skin supple to prevent callused skin forming, with toe straighteners helpful to restore the toes to their natural position. A change of footwear to shoes with a wide and roomy toe box is recommended, with sandals often being the best choice.

Orthotic insoles can help to correct foot function, although surgical correction may be required to fully restore the alignment of the feet. Read more about overlapping toes.

Guide to Corns and Calluses Treatment Options


Most people have at some time during their life developed a callus. Corns and calluses are the body’s normal response to repeated levels of friction and/or pressure.

This friction can irritate the skin; rather than tear it open, sometimes the body’s natural defenses will cause the formation of additional skin in the affected area. This additional skin typically takes the form of a hard, thick layer.

Differences Between a Corn and A Callus

Corns and calluses are not radically different in nature, but they take on distinct appearances that cause them to go by two different names. A callus is generally a flat area of hardened skin, while corn extends more from the foot, almost resembling a single kernel of corn sticking out from the surface of the foot. Despite these two presentations and other differences, the term “corns and calluses” is generally employed whenever discussing this health issue.

Corns and calluses share some similar characteristics and are often grouped together for purposes of discussion, such as in this article, but they are not two words for the same thing.

Calluses occur most frequently on the soles of the feet, particularly in the heel or ball area. (They also commonly occur on knees and palms, but this article is restricted to the specific consideration of foot calluses exclusively.) Calluses are almost always pain-free, even when pushed or manipulated. Their size and shape vary according to the area of skin being placed under undue pressure and friction.

Corns, on the other hand, tend to be small and have a characteristic appearance: a hard center much like a nodule surrounded by an expanse of irritated skin, sometimes red. Corns are most commonly found on the sides and tops of toes, areas which are not weight bearing but which can still end up rubbing uncomfortably against the inside surfaces of shoes. Although not the most common presentation, corns can also form between the toes. Corns are not usually painful on their own, but when they are pressed they can cause considerable pain.

Although corns and calluses can be unpleasant because they are not attractive to look at, they do not usually cause any additional problems. In most cases, corn and calluses do not even require treatment. To make them slowly vanish over time, the patient needs merely to get rid of the causes of friction or pressure that caused them to develop in the first place.

Symptoms Associated with Corns and Calluses

The most common symptoms of a corn or callus include the following:

  • a thickened or rough area of skin, particularly in an area that has been rubbing against a surface, such as the inside of a shoe. (This is a callus.)
  • a bump raised off the surface of the skin, very hard to the touch. (This is corn.)
  • skin areas that appear to be dry and flaky
  • skin areas that appear to be waxy
  • pain or tenderness. This sensation will be localized underneath the corn or callus, not inside it. Corns and calluses do not have nerves running through them and hence impervious to sensation.

Risk Factors for Development of Corns and Calluses

If shoes that don’t fit well or other causes have led to other serious foot problems, you could be at greater risk of also developing corns and calluses. Some of the common health problems in feet that can be contributing factors include:

  • bone spurs
  • other foot deformities that lead to the foot rubbing the inside of the shoe
  • bunions (bony bumps at the base of the big toe, located on the joint there)
  • hammer toe (a condition in which the toe curls downward much like the shape of a hammer)

Another risk factor is improper footwear, but as that is so heavily associated with the formation of corns and calluses, it is detailed in the next section, which covers causation.

What Causes Corns and Calluses

The root cause of corn and callus formation is friction, sometimes accompanied by pressure. These, however, can arise from a variety of underlying causes. The most common reason why feet are subjected to excessive levels of friction and pressure involved the patient’s choice of footwear. As with many foot conditions, shoes that do not fit properly are often to blame. Very tight shoes and those with high heels are common culprits.

The problem with ill fitting shoes is that as we walk, stand, and go about our daily activities, the shoe will be loose enough so that our feet can slide around inside them. This causes repeated friction due to the rubbing action involved.

However, even well fitting shoes can present a problem if their interior surfaces are badly placed for your particular feet. An interior seam or other obstruction that rubs against your foot during normal activities can also lead to corns and calluses.

Less commonly understood as a cause is a patient’s decision to wear shoes without socks. This increases the amount of friction a foot will be subjected to, as socks tend to provide a cushioning environment for the foot.

Sandals worn without socks can lead to the development of corns and calluses, a fact that surprises many patients since wearing sandals without socks is the norm in the United States. Another thing to keep aware of is that sock fit is important. Socks that slide around too much on the foot, possibly because they have lost their elasticity over time, can help to cause corns and calluses.

Diagnosis and Testing

Most of the time a physician can diagnose corns or calluses simply through a visual inspection of the affected area. In general, no formal tests will be needed.

When to Consult a Physician

However, if your corns or calluses are causing you more than minor discomfort, you should seek the advice and recommendations of a health care professional. In particular, if you are experiencing high levels of pain or if your corn or callus shows signs of inflammation such as redness or swelling, consult a doctor.

Likewise, people who suffer from certain conditions that can affect the feet should treat the development of corns or calluses with suspicion. These conditions include diabetes as well as other health issues that may lead to poor circulation, particularly poor circulation to the feet.

In these cases, corns and calluses can lead to other complications, some of which can be serious. To be on the safe side, consult a health care professional if you have one or more such conditions and you notice the onset of corns or calluses on your feet. It is no exaggeration to say that minor injuries to the feet can escalate into large problems for people with these underlying health conditions.

Common Treatments for Corns and Calluses

The most basic level of treatment involves eliminating the risk factors and causes that can be ascertained and modified. In most cases this involved a change in footwear; sometimes the footwear is further modified to provide patient comfort and help gradually reduce the incidence of corns and calluses. Self-care efforts include wearing shoes that fit properly and using protective pads and other inserts inside the shoe.

However, self-care is not always successful in the treatment of corns and calluses. Painful corns and calluses, as well as those that are inflamed, should definitely be seen by a health care professional. At this stage of treatment, many different options become available.

One of the most common initial treatments is to trim the callus or corn. This involves the doctor using a scalpel to gradually slice off layers of the hardened skin of a callus. When dealing with corn, the entire growth may be sliced off at once with the exception of a small layer next to the skin.

Salicylic acid is sometimes used in combination with a trimming procedure. In most cases, the acid is applied via a commercially prepared patch such as Dr. Scholl’s Corn Removers. The patch is typically replaced at intervals to be specified by your doctor.

Full removal of the corn or callus can take some time using this method, but the process can be accelerated through abrasion techniques used in between patch applications. The most common sources of abrasion are a nail file (metal so that it can be sterilized properly) or a pumice stone.

These are used to gently slough away the skin cells killed by the acid in the patch. When calluses cover a large area, your physician may refer you to use salicylic acid in topical form, sometimes in combination with sterile gauze pads.

It is not recommended that patients with diabetes or poor circulation undertake salicylic acid treatments without the advice of a physician. The acid can lead to infections in some cases and this can be a serious problem for patients with these health conditions.

With both trimming and salicylic acid patch treatments, your physician may recommend the use of an antibiotic ointment. This will help to decrease the likelihood of an infection setting in.

Trimming is not truly considered a surgical procedure. However, true surgery is sometimes called for in the treatment of corns and calluses. This is fairly unusual and generally occurs only when your health care professional has determined that the underlying problem leading to your corns or calluses involves an improper alignment of the bones in the feet.

A final option involves a higher level of orthotics than available over the counter. These are custom-made and incorporate padding to conform to your foot. Custom orthotics are generally used only in cases where a foot deformity has been diagnosed as an underlying cause of corns and calluses.

Other Home Care Treatments Commonly Used

The following home-based procedures can help alleviate the symptoms of corns and calluses:

Regular use of a moisturizer. This will help to keep the skin supple. However, do not use so much moisturizer on your feet that they begin to slide around inside your shoes, a situation that is counterproductive when it comes to corns and calluses.

Frequent soaking of the feet in warm water. Adding a tiny bit of liquid soap to the water can make this treatment even more effective at softening corns and calluses.

Use a pumice stone to gradually wear away calluses. You should do this while bathing or immediately afterward, while the skin is still relatively soft. If a pumice stone causes discomfort, try abrading your corns and calluses with a wet washcloth. Though using a washcloth will slow progress considerably, it will in time make a difference in your condition.

The use of well-fitting shoes and socks. Shoes should have adequate cushioning and socks should be made of a cotton-polyester blend. 100% cotton socks tend to retain moisture. Be vigilant about proper footwear until your corns and calluses have completely vanished. If not, they are likely to soon return.

An important note of caution: slicing away of corns or calluses should be done only by a properly licensed health care professional. It may seem tempting to attempt the procedure yourself, but the result could be an infection or worse, a cut that goes too deep.

Some self-help guides will recommend that shaving corn or callus is a safe home procedure, but it is not. Do not attempt it — seek the services of a physician qualified to assist you with foot issues. This injunction is true even for patients who do not have diabetes or poor circulation.

Treatment Products

When shopping for corn and callus treatment products, you will frequently see on sale some that are designed specifically for cutting the callus away without consulting a physician. The use of these products should be avoided, whether they label themselves safety callus shavers or corn and callus razors.

The only over-the-counter products that are truly self for home use are protective pads and cushions. Experts remain mixed on the advisability of home care salicylic acid products.

Preventing Corns and Calluses

Wearing proper footwear is the most important thing you can do to prevent the formation of corns and calluses. Understanding the characteristics of proper footwear can be helpful. The shoes should be neither too tight nor too loose.

Toes should have wiggle room, both side to side and up and down. Any portion of the shoe that pinches your foot or rubs against it should be stretched out — a shoe repair shop can usually help you to correct the problem.

If you notice that your foot is rubbing and changing your shoe style is not feasible, as when your job requires you to wear a certain type of footwear, then the use of protective felt pads or bandages is advisable. Place them on your foot in areas that are in danger of forming corns or calluses.

Guide to Diabetic Foot Treatment and Management

Diabetes symptoms can help those at risk of the disease determine if they have to go to the medical doctor and get screened for diabetes.

What is Diabetes?

Diabetes is a disease that occurs when a personnel’s body either doesn’t create sufficient insulin or doesn’t react accurately to the insulin it produces.

Insulin is a hormone that helps the body break down sugar. If the body can’t process or manufacture insulin precisely, it can harm other body parts and organs.

Untreated diabetes can cause vision problems, kidney problems, heart problems, and skin problems. Some people are predisposed to diabetes because it runs in their families.

Others develop diabetes after a traumatic event or a lifestyle adjustment. There are plenty of people who live doing well lives as people with diabetes. A physician can identify you with diabetes, but various symptoms could indicate you contain diabetes.

Symptoms To Look For

Diabetes symptoms include blurry vision, increased fatigue, unusual weight loss, irritability, extreme hunger, excessive thirst, and frequent urination. Regularly period, people ignore these symptoms because they seem so harmless.

Keep in mind that various diabetes symptoms are also symptoms of other ailments. In other words, don’t assume you have diabetes because you’re hungry and tired.

If you have several of these diabetes symptoms, keep an eye on them, and if they persist, go to your doctor. Even if you don’t have diabetes, it’s always a good inspiration to verify out diabetes symptoms that keep hanging on.

Diabetic Foot Pain

Treatment for diabetic foot pain, whether resulting from nerves that are affected by diabetic peripheral neuropathy or blood circulation problems, requires the right diagnosis.

This is best done in consultation with a doctor or diabetes foot pain specialist. Alongside that, sufferers of diabetes and foot pain can support any prescribed medications and treatments with some alternative natural remedies, some of which are suggested here.

Foot pain is a very common problem for people who have diabetes. Foot complaints are the number one cause of hospitalization in people who have diabetes, and it stems from four basic diabetic conditions.

Peripheral Neuropathy: Cause and treatment

The first is a nerve-related problem where foot pain arises due to nerves directly affected by diabetes itself, called ‘Peripheral Neuropathy.’

This leads to the feet becoming very sensitive to any touch, otherwise known as sensory neuropathy, which normally wouldn’t be a matter of concern to anyone without this condition. It might be a slight touch as the bedsheet wafting over the skin at night or putting on a pair of shoes before going out.

It often presents as a kind of numbness that is nevertheless very painful, and at other times it can be experienced as a very uncomfortable burning, prickly or tingling sensation or sharp, shooting pains. Consistently high blood sugar levels increase the likelihood of getting this kind of pain.

Quick remedies might include gentle foot massage with a specially tailored diabetic, homeopathic or herbal foot cream and applying the energy technique of EFT.

Other natural relief remedies include using cushioned or magnetic inserts in regular footwear to relieve the pressure or pain when walking, wearing soft slip-on shoes, or walking in open-toe sandals. Longer-term remedies might include dietary supplements such as taking vitamin B or prescribed medication.

Weakened muscles

Diabetes can also affect the nerves connected to the muscles, causing them to weaken, and this results in corresponding aches and pains, most often in the thigh area or the feet muscles. It becomes difficult to lift the foot and can also walk with a slight limp to compensate for this ‘foot drop’ condition.

Unfortunately, this can have the effect of further pain arising in the feet due to stiffness and inflammation, blisters, corns, and callouses that develop from the adapted way of moving around.

Stiff joints and tendons

A third condition giving rise to pain in the feet is muscle, tendon, and joint problems. The tendons are connected to the joints, and if they lose their supple flexion by becoming stiff, this will directly affect the joints, which will usually lead to walking imbalances.

As previously mentioned, the result will be local problems in the foot such as bunions, calluses, bone spurs, and ulceration.

The treatment for these ‘knock on’ effects consists of corrective or supportive footwear, such as biomechanical shoes and special insoles, aimed at resetting the imbalances, tailored foot exercises, and some recommended massage.

It is a rather unpleasant but necessary remedy, keeping the feet moving to reduce inflammation and stiffness, but without it, the painful problem could worsen without it.

Circulatory problems and suggested treatments

Another cause of diabetic foot pain is related to the body’s circulation, which doesn’t flow well into the feet. When the circulation is cut off or blocked, then pain automatically follows.

Veins can become painfully swollen, and ulcers can develop. Known as peripheral vascular disease, cramps in the calves are also a common symptom, and healing from an injury to the foot is seriously compromised.

In this case, remedies might include wearing support stockings, massage to improve circulation, exercise, prescription medication, and regular checking for cracks and injuries to the skin so that treatment can be applied before any infection sets in.

Regularly moisturizing the feet and legs area can help minimize cracks and avoid walking barefoot.

Diabetes and foot infections: Causes and remedies

This is the fourth consideration, that diabetes leads to an increased risk of developing foot infections through open ulcerous wounds and injuries.

With diabetes, there is generally a decreased resistance to infection. In this case, the area can become very red, painful and swollen, and tender to the touch. It may be confined to the skin area, called cellulitis, or can also spread to the bone, in which case it is called osteomyelitis and, if left untreated, can lead to gangrene.

Fungal infections often attack the toenails, leading them to grow inwards and thicken or become powdery.

Remedies include boosting the immune system with supplements and alternative techniques such as meditation and laughter yoga, good blood sugar control, and massaging the foot with herbal or natural treatments such as tea tree oil, sesame oil, liquid colloidal silver, virgin olive oil, or manuka honey and in cases of infection, prescribed antibiotics.

Next Read: Home remedies for diabetic pain


Of course, it is always a good idea to have regular checkups with a doctor or health professional since about 15% of all people with diabetes will develop a serious foot complaint at some time or other in their diabetic career, which can sometimes lead to amputation of the foot or even the leg (as happened to my father).

It is best to regard the remedies suggested here as supportive measures you can take alongside conventional treatments rather than as being sufficient by themselves.

Guide to the Best knee Pain Treatment Options

Knee pain is a common ailment that usually comprises almost a third of all out-patient cases involving muscle and joint pains. Additionally, it is also an injury that is very common among sports enthusiasts.

So what causes knee pain? If we are to look for the most common causes, we can find that are usually triggered by tearing of the ligaments, tearing of the cartilage or meniscus, and a runner’s knee for athletes. However, there is more to what causes knee pain than these mentioned reasons.

Causes of Knee Pain

1. Osteochondritis Dissecans or Bone Chips

Bone chips in the knee are loose fragments (commonly small) of bones or ligaments that float or stick around in the knee joint. It is also sometimes referred to as a chondral fracture. If you have this certain condition, you can feel severe pain and swell around the joint.

2. Bursitis

Our joints, just like our knees, are protected by a fluid sac called the bursa. This bursa acts as a cushion in between thus lubricating the joints. What causes knee pain in this particular part is when it becomes inflamed. The inflammation of the bursa is called bursitis. This medical condition can be attributed to overuse, physical knee injury, or infection from gout or arthritis

3. Medial Plica Syndrome

The medial plica is a tissue fold that can be found in the knees. The irritation of this fold, which is often due to over-exertion, is what causes knee pain in patients.

4. Osteoarthritis

Osteoarthritis is a condition that is commonly associated with old age although obesity and injuries can also be factors. What causes knee pains under this condition is mainly the wearing and tearing of the cartilage around the cap making the bones rub raw together.

5. Iliotibial Band Syndrome

The iliotibial band is a thick band of tough tissue that extends from the hipbone to the shin. When irritated or inflamed, it results in knee injuries and pain. It is most commonly detected with athletes. Although very easy to diagnose, it is considered to be difficult to manage.

6. Tendonitis

A tendon is a cord-like band that attaches the muscles to our bones. Tendonitis is simply the inflammation of these very tendons. It is often brought about by minor repetitive impact to the concerned area or the onset of a critical injury.

7. Osgood-Schlatter Disease

It is a condition characterized by knee pain, swelling, and tenderness just below the kneecap. It usually affects adolescents and is often caused by overuse of the joints and irritation of the tendon below the cap.

8. Patellar Subluxation

What causes knee pains in this particular condition is the partial dislocation of the kneecap. The cap slides out of position which triggers swelling and pain. It is most common among adolescent girls and is most commonly caused by physical incapacity rather than trauma.

9. Improperly treated Knee Injuries

There are times when an old knee injury didn’t get to heal properly. When this happens, occasional or even chronic pain in the knees can occur.

Treatment Options

The treatment that you receive for knee joint pain will be based on the cause of the pain. Chronic conditions such as arthritis are often treated with prescription medications while injuries can be treated based on their severity. In some cases, injuries can lead to conditions such as osteoarthritis.

Proper care and treatment of injuries is the best prevention for ensuring the injury doesn’t become worst over time. Some of the most common treatments for different types of pain include the following:

  • Physical therapy is often recommended for injuries that require surgery or when your mobility is affected by the injury. Therapy helps you regain the full range of motion that you had before the injury.
    Medications can include anti-inflammatory prescriptions that come in injections or in pill form. These anti-inflammatory drugs can reduce the swelling and pain associated with many conditions that cause knee joint pain.
  • For conditions such as arthritis, heat has been shown to reduce pain significantly. For injuries that have swelling ice packs can also provide some relief.
  • Capsaicin, the ingredient in peppers that makes them taste spicy, is used in over the counted creams to produce a warming effect on the skin. This can also reduce joint pain, as can products such as ibuprofen and acetaminophen.
  • Over-the-counter medications are often used when treating knee joint pain at home. These treatment options are good when you have a slight injury but can also mask the pain of a serious illness. If you have redness or swelling with your knee pain, or you find that you can’t walk, then you should see your physician immediately.

Some bacterial infections are common in joints and cause pain. Without treatment, a bacterial infection can spread and can even be fatal in severe cases.

When to See Your Doctor

You may be tempted to treat knee joint pain at home but there are some things to watch out for when doing so. If you don’t have a cause for severe pain, such as falling or another injury, then you may want to see the doctor for a diagnosis.

Many chronic diseases begin producing symptoms suddenly and without treatment may become worse. Infections also may suddenly appear and are accompanied by redness, swelling, and pain in most cases. Finding the cause of knee joint pain ensures you are getting the proper treatment.

There are many different treatment options today for injuries and diseases that allow you to enjoy the activities that you love without enduring the pain that comes with walking. With the right treatment, you can also reduce your pain levels significantly.


Knee pain can definitely be problematic, and if your knee or knees hurt, performing daily activities can be challenging.

While not all causes of knee pain require a visit to the doctor, if you are unsure about why your knee or knees are hurting, or if you are not certain what treatment you should follow for your knee pain, you should consult with your doctor promptly. Most treatment plans for knee pain are tailored toward the specific cause.

Guide to Flat feet Treatment Options

There are many different types of feet. Some people have extremely high arches and others have extremely low arches. Most of the population has feet that fit somewhere in between these two extremes. Individuals with flat feet, or low arches, do not necessarily have foot problems.

Those who have extremely low arches are at risk of developing multiple foot problems as a result of the low arch and abnormal motion in the feet. The characteristic sign of flatfoot is the low arch.

In some cases, the arch may touch the floor. In the picture to the right, it is not hard to miss the complete collapse of the arch. In the picture above the heel turns out and the ankle turns.

Many times the Achilles tendon makes a C-shape curvature, concave on the outside of the ankle as seen in the picture above. Extra creases may form on the outside of the foot, below the ankle.

The front of the foot abducts and when viewing the foot from behind, the small toes will stick out, this is called a “too many toes” sign. Foot pronation and eversion are non-weight-bearing.

Problems Associated with Flat Feet

Some of the problems associated with flatfeet are:

* plantar fasciitis
* Achilles tendonitis
* bunions
* hammertoes
* corns
* calluses
* arch pain
* posterior tibialis tendonitis
* knee, hip, and back pain.

Patients may experience knee, hip, or back pain because of their foot position. When the foot collapses too much, it causes the knee to rotate in and hence the hip. This causes abnormal walking and can affect the back. Low back pain, deep hip pain, leg pain, achiness, and fatigue can all be a result of flatfeet.


Flatfeet are generally associated with over-pronation. Pronation is the rolling in of the foot and collapse of the arch. Everyone has some pronation when they walk, but individuals with flatfeet generally pronate more than they should and for longer periods when they walk.

This places excess stress on the tendons and ligaments in the foot and ankle. Pronation is the key in understanding problem flatfeet. In the image to the right, pronation in a non-weight-bearing position is demonstrated.

This shows the heel rotating away from the centerline of the body as the ankle rotates in. In a standing position, this same type of motion occurs resulting in the collapse of the midfoot.

The posterior tibialis tendon has always been thought to be one of the main structures that hold up the arch. But, the posterior tibial tendon is just one structure within a complex network that helps to support the arch. Two structures with important arch supporting roles are the plantar fascia and the Spring ligament.

The Spring ligament is also known as the plantar calcaneonavicular ligament because it originates on the calcaneus and inserts on the navicular. Although posterior tibial tendon injury may contribute to a collapsed arch, the opposite is also true.

A progressive collapsing arch may place undue stress on the posterior tibial tendon and cause injury, resulting in tendonitis, tendinosis, or posterior tibial tendon dysfunction (also called adult acquired flatfoot). Pronation resulting in midfoot collapse

Tight calf muscles are one of the main contributing forces to the development of flatfeet. When the calf muscles are tight, the heel lifts up early during walking and places a significant amount of stress through the midfoot.

The midfoot flexes, instead of the ankle, which causes excess pressure to be transferred through the midfoot and forefoot. This stresses the tendons and ligaments on the bottom of the foot, which can result in arch pain, plantar fasciitis, and tendonitis.  foot.

It is not only the collapse of the midfoot that allows us to recognize a flatfoot, it is also the movement of the forefoot away from the midline of the body. In many individuals with flatfoot and overpronation, the front of the foot moves out and away from the body. This is what gives the characteristic bulge on the inside of the arch. Mouse over the image to the right to see the movement of the abduction. The navicular is outlined on the diagram. This is the bone that “bulges.” Pronation resulting in the abduction of the foot

In the images below, the midfoot collapse is apparent. There is no longer an “arch”, the middle of the foot is prominent and the navicular is bulging toward the centerline of the body. The front of the foot is rotated out. The X-ray on the right shows the collapse on a radiograph.

Treatment for Flat foot

Not all flat feet need to be treated, but all flatfeet should be evaluated. This is important because even if there is no pain initially, some preventative foot care could help decrease the chances of developing a more severe foot problem down the road. For those individuals with flat feet and foot pain, treatment is essential.

The first step is to buy the correct pair of shoes. Shoes that are too flexible will cause pain for those with flatfeet. This shoe seen on the right completely collapses with pressure, it is way too flexible. More on shoe tips. Shoes that have insoles with a high arch can also cause pain.

Unfortunately, many with flatfeet try to buy the biggest arch support they can get. Soft arch support will do little to support the weight of the body. The foot collapses onto the arch support and the extra padding from the support causes increased pressure and even pain in the arch area. Avoid soft arch supports.


Many people with flat feet can benefit from orthotics. Orthotics are devices that are custom molded to the feet from a foam or plaster mold. The mold of your foot is then used to develop a device that is custom to your feet and helps to correct any abnormal motion (pronation).

The orthotic is hard (semi-rigid) and designed to control abnormal pronation and prevent arch collapse. It is not soft and flexible, but there may be a soft cover. A plaster mold of the foot is taken with the patient sitting in a chair or lying on their stomach. The foot is held in the correct position.

A foam mold is taken while the patient is sitting in a chair and stepping into a foam box. The foot is manipulated into the correct position. The orthotic attempts to control the motion from the rearfoot. It does not attempt to just hold up the arch. This is because when the rearfoot pronates (rotates in), it causes the foot to unlock and the arch collapses.

By controlling the rearfoot and minimizing abnormal pronation, the arch can be maintained. This is the goal with the custom-made semi-rigid orthotic. Blog post on orthotics in children with flatfeet.

There are different types of custom-made orthotics. There are accommodative orthotics and functional orthotics. Accommodative orthotics are usually made by stepping into a Prolab posted orthotics to control abnormal motion foam box or by stepping into a plaster mold. This type of orthotic accommodates the foot. It is soft and flexible. It is not designed to control motion. Functional orthotics are rigid and don’t bend. Functional orthotics are the best orthotic for a flatfoot. Accommodative orthotics are the best orthotics for a diabetic with neuropathy.

Prefabricated orthotics (off the shelf) will benefit those with mild to moderate flatfoot. The more rigid the insert, the better. Those with tendonitis or adult-acquired flatfoot should be in a custom-molded, semi-rigid orthotic. If cost prohibits the purchase of custom orthotics, try to choose the more rigid arch support/insoles from the store.

Richie Brace ankle-foot orthosis (AFO)For individuals with a more severe flatfoot, which involves more rotation at the ankle, an AFO (ankle-foot orthosis) may be necessary. The AFO combines a custom-made orthotic with an ankle brace. The brace has a joint which allows for flexion at the ankle and generally extends to about mid-calf. The mold must be done at your doctor’s office. The brace is custom-made for each individual foot. The Richie Brace is shown to the left.

Physical Therapy

Physical therapy is generally prescribed when posterior tibial tendonitis is associated with flatfoot. It is important to note that strengthening and flexibility exercises will not change the shape of a flatfoot nor will they improve the arch height. But, in the early stages of tendonitis, physical therapy can be very beneficial.


When conservative therapy fails, or the flatfoot is severe, surgery can be done. This is, generally, only recommended when the pain is severe and limits walking and daily activities. Most of the surgeries developed to treat flatfoot are complicated and involve foot reconstruction.

Many times bones are broken and re-set, tendons are transposed from one part of the foot to the other, the Achilles tendon may be lengthened and some joints may be fused. Undergoing this type of surgery results in about 2-3 months off of your feet, and a 6-12 month recovery period. Expect a year before functioning at an optimal level again. The results can be quite good for these surgeries when they are performed properly.

In the images to the right, the pre-operative X-ray shows the elevation of the 1st ray and midfoot collapse. The heel bone (calcaneus) is tilted down as well as the ankle bone (talus).

In the postoperative X-ray, the screws can be seen in the heel bone and midfoot. Notice the angle of the heel bone and the position of the midfoot compared to the 1st metatarsal. The arch has been restored and will be stable allowing for a more functional foot.

It’s important to note that there are many types of surgical procedures for the flatfoot. The procedure selection depends on the patient’s age, weight, activity level, functional limitation, and severity of the deformity.

These are the Best Shoes for Plantar Fasciitis in 2022


Finding the best shoes for Plantar Fasciitis can take some time. This article shares essential tips and useful advice for finding the perfect pair of shoes for you.

The only way to live a happy and healthy life is to tackle it head-on. While there are a number of different treatment options for plantar fasciitis, some work better than others.

Let’s take a moment to review how shoes specifically created to address Plantar Fasciitis can get you back on your feet in no time.

Plantar Fasciitis Shoes: Our Top Picks

Plantar Fasciitis Shoes Buying Guide

Shoes made specifically for Plantar Fasciitis have several design changes that make them different from normal shoes. First, they are designed to support the heel and arch. With this added support, you will feel less pain every time you take a step. In addition, it reduces the risk of you tearing your fascia with every step.

If you are looking for a checklist when reviewing the best shoes for Plantar Fasciitis, keep the following things in mind.

1. Midsole Protection

The last thing you want is for the mid-part of your foot to move or shift. Shoes designed for Plantar Fasciitis will stop this action entirely, keeping the center part of your foot rigid.

2. Closed Heels

With a closed heel, you will have more support for your feet and fascia. The end result is that you will feel less stress, activating your Plantar Fasciitis less and causing less pain as a result.

3. Firm Heel Counters

The firm heel counters provide stability as you walk. In addition, it more securely holds your foot, reducing and countering the pain you would otherwise feel when having more movement.

4. Strong Arch Support

Finding strong arch support may be a challenge. While many companies advertise this, few companies do it justice in the design of their shoes. Either way, look for strong arch support that is also comfortable to walk in.

5. Minimal Flexing

The only part of your foot that you want to flex is your toes. All other parts of your feet should be fell supported to stop the pain caused by Plantar Fasciitis.

Are You an Athlete? Why You Must Choose the Best Running Shoes for Plantar Fasciitis?

  • Maximum Arch support that protects the runner from any strenuous activity
  • Better shock absorption properties by dispersion of some forces of the heel striking
  • Is manufactured by a top running shoe brand manufacturer as such companies invest lots of money to ensure shock absorption and arch support.
  • Comes with lots of positive testimonials and reviews from athletes, especially runners

Why Other Running Shoes will provide you with less benefit?

  • Constructed using cheaper and sub-standardized materials
  • Offers either less or no heel and foot support just like in Barefoot shoes
  • Too flexible and light to be able to offer enough support.

How to Find the Best Plantar Fasciitis Shoes?

How to Find the Best Plantar Fasciitis Shoes?
  • Have the tendency of buying shoes in the evening since our feet are always slightly bigger at this time. ensure that the running shoes for plantar fasciitis you are buying fit you well at this time and your toes are having enough space. Get more information on Running with plantar fasciitis.
  • By stopping to wear high heels, though seems to be very tough, your feet will thank you.
  • You must not wear shoes that don’t have any heels. Shoes such as flat sandals and ballet flats lack support hence no shock absorption. Your heel needs to be at least 1 inch
  • Ensure the heel cup of your shoes is solid as this keeps your heel in place. In addition, midsole flexibility is a must. In a nutshell, make sure the running shoes can bend easily in the middle.
  • Make sure that the running shoes for plantar fasciitis that you are looking for have got motion control to enhance greater stability. Your podiatrist should also advise you about the type of feet you have i.e. pronator, neutral, or if they are supinator. This is important in helping you to choose the best shoes as one pair might have wonderful results on one person but not on the other. For maximum shock absorption, replace your running shoes as regularly as possible
  • Rubber-soled shoes are obviously better than leather or plastic soles when it comes to shock absorption.
  • Getting shoes that have open toes ensures more comfort. However, regular flip-flops should not be categorized here as they are known to lack shock absorption properties. Plantar fasciitis sandals should have the same features as the shoes.

Detailed guidelines for a good shoe for someone with heel pain

  1. Shoes should have a low heel. Try to use high heel shoes only when you must and you don’t spend too much time on your feet. Prefer open-toe shoes for a better comfortable fit.
  2. The shoe size must fit comfortably at the end of the day (feet are a little bit bigger at the end of the day).
  3. Choose the right shoe for your foot type. Ask your podiatrist to help you determine if you are a pronator, supinator, or neutral, and get the guidelines about the proper shoe for your foot type.
  4. Use motion-control athletic shoes that will not bend or twist easily in the middle and will bend in the toes where the foot bends.
  5. Wear a shoe with a strong and solid heel cup to keep your heel stable while you walk. There should be a firm grip of the shoe to your heel. Your heel should not move inside the shoe as you walk or run.
  6. Prefer shoes with cushioned, flexible midsoles that absorb the impact of your walking or running.
  7. Plantar fasciitis shoes should have soles that are shock absorbing and skid resistant, such as rubber rather than smooth leather.
  8. An expensive shoe is not necessarily a good plantar fasciitis shoe.
  9. You should replace shoes regularly whenever they are worn out to ensure maximum shock absorption.

Shoes that fit your needs will not cause pain after wearing them for a long period of time. You should feel comfortable with your shoes but keep in mind that you are looking for both comfort and support. Sometimes the most comfortable shoe isn’t the best shoe for your condition.

The best plantar fasciitis shoe is the shoe that relieves the stress on your feet and provides the support that you need. The shoe that caters to your own particular characteristics in terms of gait, foot arch, and foot size is the shoe you want to go with.

The best shoes are an important part of the treatment but that is not enough. Your shoes will not solve the problem. You should go on looking for more treatment and self-care techniques. Be patient and consistent with your treatment and relief will follow. Include plantar fasciitis exercises for fast pain relief.

Shoe fitting tips

Quite a few foot complaints come from wearing improper shoes. It is even more accurate regarding women that use high heels frequently pushing their feet into irregular positions. We have gathered here some general shoe fitting tips that are good for everyone. If you are suffering from plantar fasciitis you should pay much more attention to the following ideas:

  • Always try the new pair of shoes on your feet before buying. What is written on the box is not enough. Every manufacturer has his size, style and shape, and different kinds of material. Try the shoes and see how you feel about them. If possible try the shoes in the activity you are going to use the most – most running shoe stores have a treadmill you can use to test the new shoes – use it!
  • Trying a new shoe when you sit is not good enough. You should stand up, walk around and even jump or run before making a decision.
  • You may have different shoes in different sizes exactly as you have clothes. Use the size of your foot as the size you begin with and don’t hesitate to try bigger or smaller sizes for different shoes.
  • Feet are bigger towards the end of the day (or the end of the workout) than in the morning, so keep this in mind in case you are shopping in the morning.
  • Don’t buy a shoe assuming it will shrink or grow wider even if the salesman says so. Buy a shoe that fits now.
  • As you pass the age of 20 the probability that your feet will grow bigger is close to zero so there is no need for ‘growing room’ anymore. On the other hand, as you grow older (40+) your feet might get bigger by half a size or even more through the years. That is another reason to try the new shoes before buying.
  • In some brands, there is width size too. If you need a wider fit ask for the brands that have it. Width sizes are not standardized so try the shoes to feel them.
  • The balls of the feet should feel comfortable in the widest part of the shoe’s toe box. You should be able to play with your toes inside the shoe. Don’t buy the shoes if they feel tight on the toe box.
  • Your heel should not move up and down inside the shoe as you walk.
  • Different ways to lace your shoes can help fit your shoes to your specific foot characters. There are a few possible ways that the shoe laces may be tied through the shoes.


At least you now have it. You are now able to get a good pair of running shoes for plantar fasciitis patients without a problem. It is important to note that formidable shoe manufacturers will always come up with better and superior designs.

You must therefore not rely on this list alone but can go an extra mile to look for reviews and testimonials together with press releases among other sources. However, the principles that govern the best shoes for plantar fasciitis will always remain the same. Don’t wait until you suffer from soreness before you can take an initiative.

In addition, don’t stop exercising simply because you suffer from plantar fasciitis. Just look for the best shoes for this condition and all will be well.

Guide to the Best Sweaty Feet Treatment Solutions


Hyperhidrosis (HH) is a condition characterized by increased perspiration beyond what is necessary for normal temperature regulation in the body. Although the exact cause of hyperhidrosis is still under investigation, the mechanism is fairly clear.

The sympathetic nervous system sends signals to the sweat glands, telling them to produce and release sweat.

Sweating is important in controlling the temperature of the body, but in hyperhidrosis, the sweat glands are producing and releasing more than needed for temperature regulation.

We don’t know if it’s an overactive sympathetic nervous system, a defect in the nervous system, or the response of the sweat glands to the nervous system. Regardless, the result is the same.

Sympathetic Nervous System

To better understand the sympathetic nervous system, think of it as the fight or flight nervous system. Although the sympathetic nervous system is always active, it is best known for the fight or flight response.

If you were to see a wild animal and take off in a full sprint, your sympathetic nervous system would jump into action, increasing heart rate, dilating pupils, widening the bronchial passages, and sending blood to your muscles.

This involuntary action prepares your body for action. Stress or fear (also considered part of the fight or flight response), stimulates the sympathetic nervous system and will make you sweat or give you goosebumps.

Research on Sweaty Feet

Approximately 1% to 3% of the US population has hyperhidrosis and many body parts can be affected. The body parts most commonly affected are the palms (palmar HH), the soles (plantar HH), and the armpits (axillary HH). Although it is common for those with excessive foot sweating to also have excess hand sweating, the discussion here will focus on plantar hyperhidrosis.

Certain types of footwear can increase sweating in the feet, but those with hyperhidrosis can experience increases in perspiration due to anxiety or drinks with caffeine or the nicotine in cigarettes and even with spicy food. These food items don’t cause hyperhidrosis, they just exacerbate it. Excessive sweating in the feet can contribute to the development of athlete’s foot, warts, blisters, infections, and foot odor.

The picture to the right shows the appearance of the skin when there is too much moisture. This picture was taken after a 3-hour football game. The white and wrinkled appearance of the forefoot is a common result of both excess pressure and excess moisture. A similar appearance can occur in a condition called pitted keratolysis. Pitted keratolysis is a bacterial infection that commonly occurs in those who have hyperhidrosis.

It is characterized by small pits in the skin under the ball of the foot or the heel. All of the treatments listed below are excellent for preventing and treating pitted keratolysis, but topical antibiotics may also be needed.

When there is excessive moisture around the feet, the skin on the bottom of the feet will appear wet, white, wrinkled, and pitted (as seen above). Individuals who wear enclosed shoes and cotton socks or work in wet environments may experience excessive foot sweating or moisture without having hyperhidrosis. Openings in the skin may form and the feet can become tender or painful.

The excessive moisture in the feet increases the chances for the development of the athlete’s foot. For those with hyperhidrosis, sandals may be difficult to wear without socks because the foot slides within the sandal, making walking and driving dangerous.

Bromhidrosis is the combination of sweaty feet and foot odor. A moist, warm environment is a perfect place for bacterial growth, which is what causes foot odor. Those with hyperhidrosis have a greater chance of having foot odor because the increased moisture increases the chances for bacterial growth.

Treatments for Sweaty Feet

1. Aluminum Chloride

daily or twice daily soaks with aluminum chloride or the application of aluminum chloride solution can be very effective. A concentration of 15% or even higher may be necessary to obtain adequate results. This can cause skin irritation in some individuals.

2. Botulinum Toxin

injections of low-dose botulinum toxin have been shown to be an effective treatment for hyperhidrosis. The effects can last for up to 10 months. Most of the research has focused on the underarms and the palms.

3. Iontophoresis:

a non-invasive therapy that uses water to conduct a mild electrical current through the skin’s surface. Results are variable but overall have been shown to be effective.

4. Surgery

the typical surgical treatment of hyperhidrosis is a sympathectomy. This can be done percutaneously (with a needle and acid application) or with a minimally invasive chest surgery. Select nerves are destroyed by cutting or burning. Side effects do exist including a lack of sweating in certain areas, decreased ability to regulate temperature, decreased alertness, and even increased sweating.

Tips to Control Sweaty Feet and Foot Odor:

  1. Wear breathable shoes made of canvas or mesh siding. Although leather shoes are generally a good choice, all-leather enclosed shoes will increase perspiration and many leather shoes come with plastic liners, which don’t allow moisture to evaporate.
  2. Air out your shoes daily. Place them in a well-ventilated area.
  3. Rotate your shoes. Wear different shoes on different days.
  4. Pull the insoles out of your shoes at the end of the day to dry out both the insole and the shoe.
  5. Replace your insoles often. This decreases the odor within the shoe and decreases the chances of fungus infection. Shoe liners may need to be changed weekly or monthly, depending on the amount of perspiration. Luckily they are fairly cheap.
  6. Go barefoot or wear sandals (if possible) to allow your feet to air out.
  7. Change your socks at least once during the day.
  8. Avoid cotton socks and nylon socks. Choose small fiber wool or acrylic blend socks, which will wick away moisture from your feet. More on wicking socks.
  9. Wash and dry feet thoroughly on a daily basis. Dry between the toes. Good foot hygiene is key in treatment.
    Use lamb’s wool if you have wet, white tissue between your toes. Placed between the toes, Lamb’s wool will wick away moisture. It can be found at your local drug store in the foot care section.
  10. Spray or roll on an antiperspirant before putting on your shoes.
  11. Use a foot powder on your feet or in your shoes. Choose products with aluminum chloride.
  12. Soak your feet in black tea water for 30 minutes a day for 7-10 days (2 bags per pint of water – brew tea as usual). Black tea has tannic acid, which is anti-bacterial.
  13. Soak your feet in cider vinegar and warm water (one part vinegar to two parts warm water) for 45-60 minutes a day.
  14. Check your feet for fungal nail infection. Peeling and scaling on the bottom of the feet and in between the toes is a classic sign of foot fungus. Increased moisture on the feet can increase the chance of a fungal infection.

Make an appointment with a podiatrist or dermatologist in severe cases. Prescription medications or other treatments may be needed.

The Ultimate Guide to Ankle Sprain Treatment


An ankle sprain is a tear of the ligaments in the ankle. The most common ligaments injured are on the outside of the ankle. This type of sprain is called an inversion ankle sprain and is shown in the picture.

types of ankle sprain

Ankle sprains occur with simple activities like stepping off a curve or walking on uneven surfaces and are common in sports like soccer, tennis, football, hiking, and running.

On the outside of the ankle, three main ligaments help to stabilize the ankle:

• Anterior talofibular
• Posterior talofibular
• Calcaneofibular
Ankle ligaments labeled on the lateral aspect of the ankle

The anterior talofibular and posterior talofibular ligaments are shown in the diagram above. It sits behind the ankle bone and the peroneal tendons, as seen in the chart.

Most ankle sprains involve partial tearing of one or more ligaments. One or more ligaments may be torn when the ankle is twisted. Severe ankle sprains involve partial to complete tears of two or three ligaments.

How to Treat a Sprained Ankle

Most ankle sprains will respond to immediate icing, compression, and elevation. Studies have found that icing within the first 36 hours leads to a faster recovery time.

Heat can delay recovery time by increasing swelling. Protected weight bearing with a functional brace and early range of motion. These general guidelines are recommended:

1. Ankle Braces

Best Ankle Braces for Sprains & Injuries

A lace-up ankle brace or air cast is a good way to protect the ankle when walking. In the early stages of ankle sprains, the ankle may be too swollen for a lace-up brace.

For more severe ankle sprains, a cast boot may be dispensed at the doctor’s office or ER.

For more severe ankle sprains, casting and crutches may be necessary to assist with walking in the early stages of healing.

But, it is important to keep the foot at 90 to the leg and start protected walking early. Find out our recommended ankle braces.

2. Ankle Strengthening Exercises

Ankle Strengthening Exercises

Following an ankle sprain, strengthening exercises should be performed once you can bear weight comfortably and your range of motion is nearly full.

There are several types of strengthening exercises. The easiest, to begin with, are isometric exercises that you do by pushing against a fixed object with your ankle.

Once this has been mastered, you can progress to isotonic exercises, which involve using your ankle’s range of motion against some form of resistance. The photos below show isotonic exercises performed with a resistance band, which you can get from your local therapist or a sporting goods store. Get started on the exercises: Ankle strengthening exercises.

2. Rest

Although early protected walking is important, this doesn’t mean doing your regular daily activities. Resting is especially important in the first 2-to 3 days. Rest on the couch or chair and get up when necessary.

3. Ice

Place an ice pack around the ankle for 15-20 minutes. During the first 2-3 days, ice for 15 minutes every hour or two throughout the day. Icing helps decrease inflammation.

4. Compression

An ace wrap helps with compression and controls swelling. Swelling is an important part of the healing phase. Swelling helps support the ankle. But, too much swelling increases pain and slows healing. We also have ways to stabilize and support the ankle. Swelling doesn’t have the same purpose as it did in the past.

Although an ace wrap helps considerably with compression, it does not protect the foot when walking. An additional brace should be used when walking with moderate to severe ankle sprains. Start wrapping near the toes, and continue up to the leg, holding the foot near 90 degrees when wrapping.

5. Elevation

Elevate the foot and ankle above the heart. Elevation helps keep the swelling and inflammation down. The body’s natural response is to bring all the blood down to the area of injury during the first 2-3 days following the injury.

Gravity will bring more blood than needed to the ankle and keep the blood around the ankle. Elevate the foot and ankle as much as possible during the first 2-3 days.

6. Medication

To reduce swelling and ankle pain, you can take painkillers which you can purchase over-the-counter. Anti-inflammatory pain drugs such as Motrin, Advil, Ibuprofen, Tylenol, Acetaminophen, etc., are highly effective in lessening inflammation and pain.

7. Early Mobilization:

One of the most common complaints following the recovery of ankle sprains is stiffness. After the first 2-3 days of resting, elevating, and icing, the range of motion exercises should be started after the swelling begins to go down. Initially, start by bringing the toes back and then forward again. Do this slowly, up and down, ten times. Repeat this series three times.

Next, add in circles. Make a circle with the ankle in one direction, then the other. Make ten circles in each order, and repeat three times. Once you are comfortable with these exercises, try to write the alphabet with your foot.

Outlining the letter “A,” then “B,” and so on. There may be some discomfort when performing these exercises, but there should be no sharp pain.

A more detailed treatment regimen is based on the grade of an ankle sprain. Ankle sprains are divided into grades 1, 2, and 3.

How to Wrap a Sprained Ankle

how long does a sprained ankle take to heal?

Not all ankle sprains are similar. The time it would take to recover the sprain depends on the severity and any other complications during the injury. A severely sprained ankle recovery time takes six to twelve weeks to heel.

Categories of Sprained Ankle

1. Grade 1

This is the most common type of ankle sprain and is considered to stretch the ligaments without tearing. Microscopic damage is done to the ligaments, but no instability results. There is generally some pain and swelling, and most people can walk with crutches.


Strength training and range of motion exercises can be started as soon as swelling and pain decrease, which is typically within the first 2-3 days after the injury. Splinting icing within the first 36 hours is important, along with elevation and compression.

The type Splinting or casting is unnecessary, and walking is recommended, as tolerated. Cal time to return to activities is 10-14 days. If pain, swelling, stiffness, or instability persist, physical therapy and a functional brace may be recommended.

2. Grade 2

The ligaments are partially torn, but no instability results from the sprain. There is generally significant swelling, and there may be bruising as well. People generally find it difficult to walk without crutches initially but can bear weight on the foot and ankle.


Immediate application of ice is recommended and should be continued as long as there is swelling. The foot and ankle should be elevated as much as possible during the first few days after injury. The ankle should be immobilized with an air splint.

Weight-bearing is encouraged as tolerated, and crutches may be needed. Range of motion exercises, stretching, and strengthening exercises should be done at home within 3-4 days.

Physical therapy may be initiated after 2-3 weeks to work on balance and proprioception. The recovery time is variable, between 2-6 weeks. Stiffness may persist, and full recovery may take six months.

3. Grade 3

A complete tear of one or more ligaments results in instability. There is generally significant pain, swelling, and bruising, and most find it impossible to walk without the ankle “giving way.”


Immediate ice and elevation are recommended, and the ankle is usually immobilized in a protective boot, and protected weight-bearing with crutches can begin as soon as tolerated. Physical therapy is initiated at 7-10 days and continued for 4-6 weeks, depending on progress.

After two weeks, the cast boot is generally replaced with an air cast, and after four more weeks (6 weeks after the injury), the air cast can be replaced with a lace-up brace. The lace-up brace, or some functional brace, should be worn for three months with regular activities and six months or more for sporting events.

It’s common for the ankle to feel stiff and to experience some residual pain for some months after the injury. Full recovery can take up to a year. It’s also possible that surgical reconstruction may be needed.

Balance Training

After an ankle sprain heals, there is generally residual stiffness and a feeling of instability in many cases. The instability may last for years and could result in repeated ankle sprains. New research suggests that 4-6 weeks of balance training will improve balance and ankle stability.

After fully healing from an ankle sprain, the following balance training will help improve stability. Start with the first step and then progress to the other steps when the ankle feels stable. Don’t progress to the next step if there is still a feeling of instability. Do not perform with an injured ankle unless recommended by your physician.

  1. Stand on one leg while brushing your teeth.
  2. Stand on one leg and try not to wobble. Hold the stance for one minute. Rest for 30 seconds, and then repeat this step 10 times. Stop when the leg feels fatigued or unstable. When you can hold the stance for 1 minute and repeat it ten times, you can proceed to the next step.
  3. Perform the above set with your arms crossed over your chest. Proceed to the next step when you can perform this ten times.
  4. Perform step #3 with your eyes closed. Proceed to the next step when you can perform this ten times.
  5. Stand on one leg and hop up and down ten times. Rest and then repeat this step 10 times or until the leg fatigues. Do not repeatedly hop if the ankle feels unstable.
  6. Once you complete the above step, start again with step #2 and use a pillow to mimic an unstable surface.


If you’re experiencing multiple injuries around the ankle, even with proper treatment, you should see a doctor immediately. The pain could be a result of something major on your ankle.

Heel Pain Treatment for Fast Relief

So how exactly does one treat heel pain?  You need to know what is causing the heel pain to answer that question.  So make sure to have your podiatrist thoroughly examine your feet and ankles to find the exact cause of your heel pain.

Heel Pain Treatment

Now, heel pain treatments fall into two categories: Non-surgical and Surgical.  Let’s start with the non-surgical treatments, as they are the easiest.

1. Non-surgical treatments:

Non-surgical treatments are usually all it takes to relieve heel pain and get you back on your feet again.  Of course, though, it will be equally as important to rest your feet while they heal, just as with surgery.  Here are some treatments that don’t require you to go under the knife:

1. Stretching Exercises – Certain stretches and exercises might be all it takes to get rid of heel pain.  We will guide you through the correct stretches and exercises so that you will understand how to do them at home. Some of the stretches include:

a. Towel stretches – This exercise is most straightforward and should be done every morning before leaving your bed.  Take a towel and make a loop around your foot.  Use it to pull your toes toward your body, but keep your knee straight.  Stretch each foot three times, and hold each stretch for 30 seconds, if possible.

b. Stair stretches – Go to a staircase and stand tall with the balls of both feet on the edge of the step. Make sure to place your hands on the stair railing or the wall to have balance and support. Then, slowly lower your heels toward the floor until you feel a stretch in your lower leg and heels. Maintain that stretch for 10 to 15 seconds. This stretch is best when you repeat the process six times and perform it twice every day.

c. Wall-Leaning Stretch – Stand an arm’s length away from a sturdy wall, and then place both of your hands on the wall, so they are at shoulder height.  Make sure that your feet are slightly apart and have one foot in front of the other. Next, bend your front knee and keep your back knee straight while leaning toward the wall. Hold that position for 10 seconds for up to 15 or 20 repetitions per leg.

2. Physical Therapy – Sometimes, stretches and exercises at home are not enough, and you need more help.  This is where we might send you to a physical therapist so that they can guide you through specialized techniques in their office and strengthen your leg, ankle, and foot muscles.

3. Ice Treatments – Ice is one of the best ways to reduce inflammation.  If all you need is to apply ice at home a couple of times a day, remember to never place the ice directly on your skin, which will burn skin.  If you require stronger ice treatments, such as an ice bath or soak, we will guide you through how to apply them correctly.

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4. Taping Fascia to see if Orthotics will work – To make sure that orthotics will work, the Dr. should tape your foot to make your foot function properly.  He does this by taping the bottom of your feet to take pressure off of the plantar fascia.  If this works, he will then fit you with custom orthotics.

5. Orthotics – These are inserts placed inside your shoes to make sure that your foot functions appropriately.  They are also used to take pressure off and relieve pain on certain parts of your feet.  An orthotic from our office will be custom-made to fit your feet precisely and fit your foot problem specifically.  It will relieve the pain of plantar fasciitis by stopping the pull on the ligament from running across the bottom of your feet.

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9. Heel Cups – These are like orthotics, but just the heel portion of the orthotic.  Like orthotics, you place these in your shoes, and they take the pressure off of your heel for pain relief.

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6. Night Splints – These devices are used to stretch the ligament on the bottoms of your feet which is associated with plantar fasciitis.  As the name suggests, you wear these braces at night so that the ligaments don’t have time to tighten on you and can heal while they are in the stretched position, and thus won’t tear once you apply weight on them.

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7. Anti-inflammatory Creams and Patches – These topical treatments relieve pain and reduce swelling.  While they do work, they only dull the pain and the real problem might not be touched at all.  Ensure that when the inflammation goes down, you get them rechecked to see if the cause has been taken care of.

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8. Anti-inflammatory Injections – If cremes and icing don’t reduce the inflammation, injections might be needed to stop the swelling so that your body can get to the problem and have the natural healing process take effect, or so that your podiatrist can see what the underlying cause for the pain is.

9. PRP Injections – PRP stands for Platelet Rich Plasma, and what happens is that Dr Allen will draw blood from your arm and then spins the blood to allow the platelets to separate from the rest of the blood.  Then he will inject the platelets into the painful area, and the platelets will speed up the healing process by signalling the body to work on healing that area.

10. Shockwave Therapy – Known as Extracorporeal Shock Wave Therapy, or ESWT, what happens is that sonic waves are used on the painful area.  This is a noninvasive procedure, and after a couple of sessions, most patients are heel pain-free.

2. Surgical treatments

If none of the non-surgical treatments takes effect and you still experience heel pain, surgery might be the option.  These are the surgeries that Dr Allen can perform:

1. Outpatient Minimally Invasive Surgery – procedures can be done to correct heel problems, such as removing heel spurs, and you’ll be able to go home after the surgery is over.  Make sure to allow your foot to rest by keeping weight off it for the required amount of time, which could vary with different surgeries.

2. Outpatient Endoscopic Surgery – this surgery only takes a few minutes to complete and requires only mild sedation.  Once done, you’ll be able to walk out the door.  Of course, we will ask that you minimize your walking so that your foot has time to heal correctly.

3. Nerve Blocks – this surgery will block your sensory nerves so that you will not experience your heel pain anymore.  This is used in only extreme cases where nothing else has worked.


As always, surgery is usually the last option as most patients have had their heel pain relieved through non-surgical treatments, and as technology grows, we are sure that more treatments will be found to help with heel pain.