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Collapsed/Fallen Arches
If you look at your foot from the inside, it should have an upward curve in the middle – this is your arch. A healthy foot has a moderate arch which is held up by tendons in the foot and lower leg. When your tendons do not pull together, you will have little to no arch which is referred to as collapsed or fallen arches (i.e. flat feet).
This condition can arise from a variety of causes including:
• irregularities from birth
• stretched or torn tendons
• broken or dislocated bones
• rheumatoid arthritis
• nerve problems
• damage to or inflammation of posterior tibial tendon
• obesity, aging, or pregnancy
SYMPTOMS
• feet tire easily
• pain or aches in feet, particularly in arches and heels
• inner bottom area of foot becomes swollen
• back or leg pain
• foot movement (i.e. standing on tippy toes) is difficult
How can physiotherapy help you?
Your physiotherapist will work with you to strengthen the muscles in the foot and leg that help support your arches. Orthotics, shoe inserts, or taping may also be used to help assist your arch. Proper training with functional activities is essential to ensure that no further injury in other body parts occurs do to your collapsed arches.
Heel Spur
Heels spurs are calcium deposits which build over time and form bony protrusions on the heel bone. Although the actual spur may feel painless, it can cause radiating heel pain.
Heel spurs can be caused by:
• strains to foot muscles and ligaments
• stretching of the plantar fascia
• repeated tearing of the membrane covering the heel bone
• walking abnormalities
• running on hard surfaces
• poorly fitted shoes with lack of arch support
• obesity, diabetes
SYMPTOMS
• heel spurs often cause no symptoms
• pin prick-like pain upon rising; dulls down to an ache
• some intermittent or chronic pain, especially while walking, running, or jogging
• inflammation in foot
How can physiotherapy help you?
This injury can be quite painful for some, and your physiotherapist can apply taping techniques that help alleviate your pain. Ultrasound is a very helpful modality to help break up the bone growth. Proper strengthening and muscle re-training exercises are also a very important aspect of recovery and treatment.
Plantar Fasciitis
Plantar Fasciitis is the most common source of pain in the heel. If there is strain on the plantar fascia – a thick, fibrous band that stretches from the heels to the toes, supporting the muscles and arch of the foot – this will cause weakness, swelling and inflammation/irritation.
This condition is referred to as plantar fasciitis, and it is commonly linked to:
• natural aging
• feet rolling inward when walking
• standing, walking or running for long periods on hard surfaces
• high arches or flat feet
• obesity
• wearing ill-fitting footwear
• tight achilles and calf muscles
SYMPTOMS
• pain upon getting up and taking first steps
• likely less pain after taking a few steps
• more pain again as the day goes on
• increased pain when using stairs or standing for long periods
How can physiotherapy help you?
Your physiotherapist will educate you on how to protect the foot and alleviate pain. Taping techniques and ultrasound are also very important aspects of treatment of this injury. The appropriate stretching and strengthening exercises will be shown to you to aid in your recovery at home.
Sprains and Strains (Ankle)
Sprains and strains are painful injuries which commonly occur during work or sports. A sprain occurs when a ligament in your joint is stretched or torn. A strain occurs when a muscle or tendon is stretched or torn.
SYMPTOMS OF A SPRAIN
• feeling a pop or tear in a joint at time of incident
• pain, swelling and bruising afterwards
• stiffness or instability of the joint
• redness and warmth near the injured joint
SYMPTOMS OF A STRAIN
• sharp pain at the site of injury
• muscle spasms
• swelling and/or cramping
How can physiotherapy help you?
After a thorough assessment, your physiotherapist will show you the appropriate muscle re-training, strengthening, and stretching exercises. They will also educate you on how to reduce swelling in the ankle joint that is often associated with this injury. Your physiotherapist will work with you to progress your exercises until you are ready to return to work or sport!
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