What happens when the arch of the foot is so sore when I play? Is it a problem with the insole?
(Wu Hongrui)
Soreness in the arch of the foot can have a variety of causes, including insole problems. Here are some common causes that can cause arch soreness:
1. Insole problem
An ill-fitting or damaged insole may cause the arch of the foot to be unsupported, which can cause soreness.
2. Fatigue of arch muscles
Frequent exercise or prolonged standing, especially without adequate rest and recovery, can cause fatigue and soreness in the arch muscles.
3. Plantar fasciitis
Plantar fascia is the tissue that connects the heel to the toes, and overuse or injury can lead to plantar fasciitis, causing arch soreness.
4. Abnormal arch structure
If you have structural abnormalities in your arches, such as flat feet or high arched feet, it may increase your risk of arch soreness.
5. Improper exercise
Factors such as incorrect posture, wrong exercise techniques, or excessive movement can cause arch soreness. If you're experiencing arch soreness, here are some suggestions:
1. Check the insoles
Make sure the insole fits the arch of your foot, and if the insole is damaged or doesn't fit, consider replacing or using a supportive insole.
2. Rest and protection
Avoid overusing the arch of the foot, minimize stress and movement on it, and give plenty of rest.
3. Massage and stretching
Foot reflexology and stretching the fascia ball can relieve muscle tension and pain.
4. Physical therapy
Seek the help of a professional physiotherapist who can provide targeted treatments such as physiotherapy, traction and rehabilitation exercises to relieve pain and promote healing.
How do you recover from plantar fasciitis?
(Ellen秦雪玲)
Plantar fasciitis is caused by the violent impact of the muscles on the soles of the feet, or the local muscle strain caused by prolonged walking, resulting in local fascial inflammation. It usually presents as localized pain.
In normal times, ice is applied after activity to constrict local blood vessels and slow down blood circulation, thereby reducing the metabolic rate of tissues and inhibiting inflammation. Ice should be applied in divided doses, spaced at least 3 minutes or longer, and no more than 15 to 20 minutes at a time.
In terms of drugs, external use includes dichlorophenolate diethylamine latex, safflower oil, voltarin ointment, etc., which can reduce swelling and analgesia. The use of insoles with arch support evenly distributes the pressure on the plantar fascia, which can effectively reduce the tension of the plantar fascia when the lower limb is weight-bearing, thereby reducing the damage to the plantar fascia caused by repeated stretching.
Kinesiotropic patches can also be used for protection during exercise. Usually you should reduce a lot of foot exercises such as jumping, running, and long walking, and do not do hill running and speed training. When running, pay attention to the gastrocnemius muscle and hind leg tendon fully extended.
How to resume playing after half a year of fractured foot bone?
(Gary's 360 Space)
X-rays should be taken first to confirm healing of bone fissures. After the bone fissure is completely healed, it is necessary to strengthen the range of motion of the ankle joint extension and flexion, and valgus. It is also necessary to strengthen the ankles, such as standing with the knees bent and the back extended, squatting on the railing, walking on slopes, and going up and down stairs. Start with normal walking and transition to brisk walking, jogging. When playing on the court, start with small, less strenuous activities such as small squares or halves, and make sure that the exercise time is not too long.