Flip Flop Season is Coming!
Even though the weather has been trying to confuse us all lately, summer is on its way. Everyone will be starting to get out of their wet weather shoes (hopefully!) and into sandals and flip flops. Bring on holidays and the beach!
However, one thing we see the most as Musculoskeletal (MSK) Therapists during the summertime is Plantar fasciitis.
Plantar fasciitis is a soft tissue injury of the bottom of your foot commonly causing pain around your heel and arch. This usually occurs taking your first steps in the morning or after a period of rest. Pain normally decreases but might return after long periods of walking/standing.
The plantar fascia is a band of tissue (fascia) that connects the heel bone to the base of your toes. It helps support the arch of your foot and absorb weight. Abnormal tension and stress on the fascia can cause small tears and irritation. If this is done repeatedly without resting or taking care of it, it often creates a sharp pain.
Footwear like your general flip flop can be quite a big risk factor and the cause of most people’s foot pain during the summer months. Going from nice comfy and supportive shoes in the winter/springtime to suddenly two sheets of rubber takes a lot of asking from our feet. Unless you have been walking or running barefoot everywhere your feet will look for a bit of TLC throughout the summer months.
Having supportive flip flops with a moulded sole is a good start to helping your foot pain but is not the answer.
The right exercises are the key!
SINGLE LEG CALF RAISES
Holding on to a banister, balance while standing on one leg with your heel dropping below the step.
Push through the ball of your foot and raise your heel.
Hold at the top for a two seconds and then slowly lower back down past the step so you get a stretch in your calf.
Repeat for 8-12 repetitions.
ARCH DOMING
Standing with bare feet, imagine you have a piece of string attached to the top of your foot.
Without lifting your toes or heel, imagine you are pulling the straight up to create an arch at your foot.
Hold this position for 2 seconds and then try and flatten your arch completely and hold this position for 2 seconds.
Keep repeating for 2 minutes.
TOE WALKING
Standing in bare feet on the floor, lift both your heels so they are just hovering off the floor and you are balancing on your toes.
Try and walk in a straight line for 20m.
TOWEL SCRUNCHES
Place a tea towel flat on the floor and put your barefoot over the top of one of the edges. Try and pull the end of the towel towards your foot by just scrunching your toes up.
Keep doing this for 2 minutes.
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