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Restore Your Feet with Acupuncture Plantar Fasciitis Therapy

Restore Your Feet with Acupuncture Plantar Fasciitis Therapy

For individuals dealing with plantar fasciitis, every step can be painful. Can taking an integrative approach and utilizing acupuncture help treat this condition and accelerate symptom relief?

Restore Your Feet with Acupuncture Plantar Fasciitis Therapy

Acupuncture Plantar Fasciitis

Plantar fasciitis is when the supportive tissue running under the foot, from the heel to the base of the toes, becomes irritated and painful. The disorder can be difficult to manage, but there are alternative treatment options. Acupuncture plantar fasciitis therapy is one potential method of relief, alleviating pain, and returning the individual to regular activities. Acupuncture involves inserting extremely thin needles into points in the body to restore and balance the normal flow of energy and improve overall health. (Johns Hopkins University. 2024) In traditional Chinese medicine or TCM, the body comprises a series of meridians/channels that supply energy flow or qi/chi.

Facts

Plantar fasciitis is a common disorder affecting the foot. The condition occurs when the plantar fascia, designed to absorb the forces that travel through the arch of the foot, becomes overloaded. When the bottom of the foot is constantly subjected to high amounts of strain, it leads to ligament degeneration, pain, and inflammation. The most common symptom is heel pain, the first thing an individual experiences in the morning or after a long day of work and activities. Anyone can get plantar fasciitis, but those who are more prone to the condition include individuals with:

  1. The disorder is first treated conservatively with physical therapy focusing on relieving the pain symptoms and restoring foot and ankle flexibility.
  2. Orthotics or custom-fabricated shoe inserts can help protect the foot and correct foot positioning,
  3. Night splints help hold the foot in a flexed position at night.
  4. Anti-inflammatory medications may also be used. (American Academy of Orthopaedic Surgeons. 2022)

Benefits of Acupuncture

Acupuncture and its effectiveness are still being studied, but there is evidence suggesting that it is beneficial in plantar fasciitis treatment.

  • One review found significant pain improvements in individuals who had acupuncture for the condition compared to individuals who received standard treatments like stretching, orthotics, and strengthening. (Anandan Gerard Thiagarajah 2017) The same review also found benefits when comparing acupuncture to a placebo version of the treatment, further reinforcing the findings.
  • Another medical review found that acupuncture helped alleviate heel pain and improve daily function when combined with nonsteroidal anti-inflammatory medications/NSAIDs such as ibuprofen or naproxen. (Richard James Clark, Maria Tighe 2012)

Side Effects

While acupuncture plantar fasciitis therapy is beneficial, it is important to remember there can be potential side effects that can include:

  • Pain in the area where the needles were placed.
  • Bleeding in the area where the needles were placed.
  • Bruising or skin discoloration.
  • Allergic reaction or contact dermatitis/itchy rash.
  • Dizziness or light-headedness.
  • Nausea or vomiting (Malcolm W C Chan et al., 2017)

The chances of a serious adverse side effect are relatively low when undergoing acupuncture on the foot.

Acupuncture Points and Sensations

The ways acupuncture works are not yet fully understood, but like other neuromusculoskeletal therapies, the process activates the body’s healing properties.

  • Inserting a needle into the body’s points stimulates the central nervous system.
  • This leads to the release of chemicals in the brain, spinal cord, and muscles that promote healing.
  • These same chemicals and reactions also reduce the body’s sensation of pain. (Teng Chen et al., 2020)

Number of Sessions

The amount of sessions that acupuncture takes to provide pain relief varies from person to person and case to case.

Individuals are recommended to consult a healthcare provider about personalized treatment plans and if they have a bleeding disorder, are on blood thinner medications, or are pregnant.


Understanding Plantar Fasciitis


References

Johns Hopkins University. (2024). Acupuncture (Health, Issue. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture

American Academy of Orthopaedic Surgeons. (2022). Plantar fasciitis and bone spurs. (Diseases and Conditions, Issue. orthoinfo.aaos.org/en/diseases–conditions/plantar-fasciitis-and-bone-spurs

Thiagarajah A. G. (2017). How effective is acupuncture for reducing pain due to plantar fasciitis?. Singapore medical journal, 58(2), 92–97. doi.org/10.11622/smedj.2016143

Clark, R. J., & Tighe, M. (2012). The effectiveness of acupuncture for plantar heel pain: a systematic review. Acupuncture in medicine : journal of the British Medical Acupuncture Society, 30(4), 298–306. doi.org/10.1136/acupmed-2012-010183

Chan, M. W. C., Wu, X. Y., Wu, J. C. Y., Wong, S. Y. S., & Chung, V. C. H. (2017). Safety of Acupuncture: Overview of Systematic Reviews. Scientific reports, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0

Chen, T., Zhang, W. W., Chu, Y. X., & Wang, Y. Q. (2020). Acupuncture for Pain Management: Molecular Mechanisms of Action. The American journal of Chinese medicine, 48(4), 793–811. doi.org/10.1142/S0192415X20500408

How to Deal With Burning Feet When Running and Walking

How to Deal With Burning Feet When Running and Walking

Individuals’ feet will heat up when walking or running; however, burning feet could be a symptom of medical conditions like athlete’s foot or a nerve injury or damage. Can awareness of these symptoms help identify solutions to relieve and heal the underlying condition?

How to Deal With Burning Feet When Running and Walking

Burning Feet

Walkers and runners often experience heat in their feet. This is natural from the increased circulation, heart rate, warm or hot sidewalks, and pavement. But the feet could experience an abnormal hot or burning sensation. Usually, the overheating is caused by socks and shoes and fatigue after a long workout. The first self-care steps include trying new or specialized footwear and workout adjustments. If burning feet persist or there are signs of infection, tingling, numbness, or pain, individuals should see their healthcare provider. (Mayo Clinic. 2018)

Footwear

The shoes and how they are worn may be the cause.

  • First, look at the material of the shoes. They could be shoes and/or insoles that don’t circulate air. They can get hot and sweaty without proper air circulation around the feet.
  • When choosing running shoes, consider a mesh material that allows airflow to keep the feet cool.
  • Consider getting fitted for shoes that are the right size, as the feet swell when running or walking.
  • If the shoes are too small, air can’t circulate, creating more friction between the foot and the shoe.
  • Shoes that are too large can also contribute to friction as the feet move around too much.
  • Insoles could also contribute.
  • Some insoles can make the feet hot, even if the shoes are breathable.
  • Swap the insoles from another pair of shoes to see if they are contributing, and if so, look into new insoles.

Tips to help prevent hot feet:

Topical Ointments

  • Use an anti-blister/chafing topical cream to lubricate and protect the feet.
  • This will reduce friction and prevent blisters.

Lace Properly

  • Individuals may be lacing the shoes too tight, constricting circulation, or irritating the nerves at the top of the foot.
  • Individuals should be able to slide one finger under the knot.
  • Remember that the feet will swell as walking or running commences
  • Individuals may need to loosen their laces after warming up.
  • Individuals are recommended to learn lacing techniques that will ensure they are not too tight over the sensitive areas.

Cushioning

  • Fatigue from long workouts or long days standing/moving can result in burning feet.
  • Individuals may need added cushioning in the shoes.
  • Look for work and athletic shoes that have added cushioning.

Shoe Allergies

Individuals may have an allergic reaction or a sensitivity to the fabric, adhesives, dyes, or other chemicals. (Cleveland Clinic. 2023) The chemicals used in production vary for leather compared to fabric and are different by brand and manufacturer.

  • A shoe material allergy may also result in burning, itching, and swelling.
  • It’s recommended to note whether symptoms only happen when wearing a specific pair of shoes.
  • Recommendations are to try different kinds and brands of shoes.

Socks

The sock fabric could be contributing to hot or burning feet. Steps to take can include:

Avoid cotton

  • Cotton is a natural fiber but is not recommended for walking and running as it holds sweat that can keep the feet wet.
  • It is recommended to use socks made of Cool-Max and other artificial fibers that wick sweat away and cool them down.

Wool

  • Wool socks can also cause itching and burning sensations.
  • Consider athletic socks made from itch-free wool.

Mindfulness

  • Individuals could be sensitive to other fabrics or dyes in socks.
  • Take note of which socks cause hot or burning feet symptoms.
  • Individuals could also be sensitive to laundry products and are recommended to try a different brand or type.

Medical Conditions

In addition to shoes and socks, medical conditions could cause and contribute to symptoms.

Athlete’s Foot

  • Athlete’s foot is a fungal infection.
  • Individuals may feel a burning sensation in the affected area.
  • Typically, it is itchy, red, scaling, or cracking.
  1. Rotate shoes.
  2. The fungus grows in damp places, therefore, it is recommended to rotate shoes to allow them to dry out between workouts.
  3. Wash and dry the feet after walking or running.
  4. Try home and over-the-counter solutions, powders, and remedies to treat athlete’s foot.

Peripheral Neuropathy

Individuals frequently experiencing burning feet apart from when they have been exercising could be due to nerve damage known as peripheral neuropathy. (National Institute of Neurological Disorders and Stroke. 2023) Peripheral neuropathy symptoms include pins and needles, numbness, tickling, tingling, and/or burning sensations.

Examination

  • Diabetes is one of the most common causes of peripheral neuropathy.
  • Diabetes can come on at any age.
  • Individuals need to learn how to protect their feet, as exercise is recommended for diabetes.

Other conditions that can produce peripheral neuropathy include:

  • Vitamin B-12 deficiency
  • Alcohol abuse
  • Circulatory disorders
  • AIDS
  • Heavy metal poisoning

Massage and Movement

  • Massaging the feet also increases circulation.
  • Exercise such as walking is recommended for peripheral neuropathy as it improves circulation to the feet.

Other Causes

Symptoms could also be caused by other conditions including: (Cleveland Clinic. 2023)

Nerve Entrapment

  • Degenerative changes in the spine or back trauma can cause injury/damage to the nerves that can cause pain, tingling, and numbness in the feet.

Tarsal Tunnel Syndrome

  • Compression of the posterior tibial nerve in your lower leg can cause tingling and burning in your feet.

Morton’s Neuroma

  • Morton’s neuroma, which is caused by thickened nerve tissue, can cause pain and burning at the base of the toes.

Autoimmune Diseases

  • Diseases such as multiple sclerosis or Lupus can also cause burning feet.

Self-Care

Adjustments or additions to routines and habits can help.

  1. Don’t walk or run in worn-out shoes.
  2. Protect the feet by using the right socks, foot powder, and ointments, and cover any areas where rubbing and friction occur.
  3. Immediately change out of shoes and socks after exercise, allowing thorough air drying.
  4. This will help reduce the risk of the athlete’s foot fungus growth.
  5. Soak the feet in cool water. Do not use ice, as it could damage the skin.
  6. Soak the feet in Epsom salts to relieve pain and inflammation and dry up blisters.
  7. Elevate the feet after exercising.
  8. Rotate the shoes and socks between workout sessions and during the day.
  9. Try different shoes, socks, and insoles.
  10. Overtraining can worsen symptoms.
  11. Try gradually building on distance while monitoring symptoms.

See a doctor or specialist healthcare provider if symptoms continue and are not associated with walking or running exercise.


Exploring Integrative Medicine


References

Mayo Clinic. (2018). Burning Feet.

National Institute of Neurological Disorders and Stroke. (2023). Peripheral Neuropathy.

Cleveland Clinic. (2023) Burning Feet Syndrome.

Avoid Plantar Fasciitis Flare-Ups With These Tips

Avoid Plantar Fasciitis Flare-Ups With These Tips

Individuals with plantar fasciitis may experience consistent flare-ups. Can knowing the causes help to find pain relief?

Avoid Plantar Fasciitis Flare-Ups With These Tips

Plantar Fasciitis Flare-Up

Plantar fasciitis is a common cause of heel and foot pain. The plantar fascia is a band of tissue that runs along the bottom of the foot and becomes inflamed. Certain factors can cause plantar fasciitis flare-ups, including:

  • Increased levels of physical activity.
  • Not stretching regularly.
  • Wearing shoes without proper support.
  • Weight gain.

Causes

A plantar fasciitis flare-up is often triggered by physical activity. (MedlinePlus. U.S. National Library of Medicine. 2022) It can also be brought on by underlying conditions, like increased body weight, arthritis, or the shape of the foot. (Johns Hopkins Medicine. 2023) Despite the root cause, there are activities and experiences that can contribute to and/or worsen the condition.

New Exercise Routine

Weight Gain

  • Individuals who have an increased or increasing body weight add more pressure to their feet, placing them at higher risk for plantar fasciitis. (MedlinePlus. U.S. National Library of Medicine. 2022)
  • If experiencing consistent flare-ups, a healthcare provider may suggest an appropriate weight loss program combined with a treatment plan.

Pregnancy

Shoes Without Support

  • Wearing shoes without arch support can cause general foot pain and plantar flare-ups.
  • Individuals should wear shoes with plenty of cushioning and arch support, like sneakers. (Ortho Info. Academy of Orthopaedic Surgeons. 2022)
  • Shoes that are not recommended include:
  • Flip-flops
  • Shoes that are flat.
  • High heels, boots, or shoes that raise the heel above the toes.
  • Worn-out shoes like exercise workout shoes.

Not Stretching Properly or At All

  • Tight calves can increase pressure on the plantar fascia.
  • Stretching the calves, Achilles tendon/heel, and the bottom of the feet is highly recommended to help treat and prevent the condition. (Johns Hopkins Medicine. 2023)
  • Not stretching thoroughly or skipping stretches can worsen symptoms.
  • Individuals with plantar fasciitis are recommended to stretch before and after physical activities, exercise, before going to bed, and after waking up.

Working Through the Pain

  • Individuals may try to continue physical activities during a flare-up.
  • This is not recommended as doing so can cause more pain and worsen the condition.
  • When pain presents, it’s recommended to:
  • Stop all activities that strain the feet
  • Stay off the feet for at least a week.

Tearing the Plantar Fascia

  • The plantar fascia rarely tear completely from repeated stress known as a plantar fascia rupture.
  • If this happens, sudden severe pain will present and individuals are advised to call their healthcare provider. (Stephanie C. Pascoe, Timothy J. Mazzola. 2016)
  • However, individuals can recover relatively fast, and pain alleviates quickly.
  • Individuals with tears will be recommended to wear a foot orthotic as the foot may have flattened more.

Risk Factors

Plantar fasciitis can happen to anyone, but individuals who have the following characteristics are at an increased risk: (Ortho Info. Academy of Orthopaedic Surgeons. 2022)

  • A high-foot arch.
  • Jobs or hobbies that place added strain on the feet.
  • Tight calf muscles.
  • A sudden increase in physical activity.
  • A new exercise regimen.
  • Increased body weight.
  • Sudden weight gain like during pregnancy.

How Long Does a Flare Last?

Treatment

In addition to rest treatments for plantar fasciitis can include: (Ortho Info. Academy of Orthopaedic Surgeons. 2022)

Ice

  • Icing the bottom of the foot for 15 minutes a few times a day decreases inflammation.

Nonsteroidal anti-inflammatory drugs – NSAIDs

  • Over-the-counter NSAIDs like ibuprofen and naproxen, can reduce pain and inflammation.
  • It is recommended to consult a healthcare provider for short-term use and dosage.

Proper Shoes

  • Shoes with arch supports are highly recommended.
  • A healthcare provider can order custom orthotics for more support.

Stretching

  • Stretches are essential for treatment.
  • Stretching the calf and bottom of the foot daily will keep the tissue relaxed.

Massages

  • Massaging the area with a therapeutic massage ball soothes the tissues.
  • Using a percussive massager can increase circulation.

What is Plantar Fasciitis?


References

MedlinePlus. National Library of Medicine.  (2022) U.S. Plantar fasciitis.

Johns Hopkins Medicine. (2023) Plantar fasciitis.

Boston Children’s Hospital. (2023) Plantar fasciitis.

Ortho Info. Academy of Orthopaedic Surgeons. (2022) Plantar fasciitis and bone spurs.

Pascoe, S. C., & Mazzola, T. J. (2016). Acute Medial Plantar Fascia Tear. The Journal of orthopaedic and sports physical therapy, 46(6), 495. doi.org/10.2519/jospt.2016.0409

Understanding the Causes of Nerve Pain in Your Foot

Understanding the Causes of Nerve Pain in Your Foot

Individuals that experience nerve pain in the foot could be caused by a number of different conditions, can recognizing the most common causes help in developing an effective treatment plan?

Understanding the Causes of Nerve Pain in Your Foot

Nerve Pain In The Foot

These sensations can feel like a burning, shooting, electrical, or stabbing pain and can happen while in motion or at rest. It can occur on the top of the foot or through the arch. The area closest to the nerve may be sensitive to the touch. A number of different conditions can cause nerve pain in the foot, including:

  • Morton’s neuroma
  • Pinched nerve
  • Tarsal tunnel syndrome
  • Diabetic peripheral neuropathy
  • Herniated disc

Morton’s Neuroma

Morton’s neuroma involves the nerve that runs between the third and fourth toes, but can sometimes occur between the second and third toes becoming thicker. Typical symptoms include a burning or shooting pain in the area, usually while walking. (Nikolaos Gougoulias, et al., 2019) Another common symptom is the sensation of pressure beneath the toes like the sock is bunched up underneath. Treatments can include:

  • Arch supports
  • Cortisone injections to decrease swelling
  • Footwear modifications – can include lifts, orthotics combined with metatarsal pads, and rocker soles, to provide cushion where needed.

Things that increase the risk of developing the condition include:

  • Regularly wearing high-heels – the condition occurs more frequently in women.
  • Shoes that are too tight.
  • Participating in high-impact sports like running.
  • Having flat feet, high arches, bunions, or hammertoes.

Pinched Nerve

A pinched nerve can feel like shooting or burning pain. Nerve entrapment can occur in various regions of the foot or the area on top of the foot may feel sensitive. Causes can be caused by: (Basavaraj Chari, Eugene McNally. 2018)

  • Trauma that causes swelling.
  • Blunt impact.
  • Tight shoes.

Treatment can include:

  • Massage
  • Physical therapy
  • Rest
  • Footwear modifications
  • Anti-inflammatories.

Things that increase the risk of developing a pinched nerve in the foot include:

  • Poor-fitting footwear.
  • Repetitive stress injury.
  • Trauma to the foot.
  • Obesity.
  • Rheumatoid arthritis.

Tarsal Tunnel Syndrome

Another type of nerve entrapment is tarsal tunnel syndrome. Tarsal tunnel syndrome is “anything that produces compression on the posterior tibial nerve.” (American College of Foot and Ankle Surgeons. 2019) The tibial nerve is located near the heel. Symptoms include numbness and foot cramps, burning, tingling, or shooting sensations that often radiate from the instep/arch. Both can worsen while the foot is at rest, like when sitting or sleeping. Treatment can consist of:

  • Placing padding in the shoe where the foot is being compressed to relieve the pain.
  • Custom foot orthotics.
  • Cortisone shots or other anti-inflammatory treatments.
  • Surgery may be necessary to release the nerve.

Conditions that compress the tibial nerve and can lead to tarsal tunnel syndrome include:

  • Flat feet
  • Fallen arches
  • Ankle sprain
  • Diabetes
  • Arthritis
  • Varicose veins
  • Bone spurs

Diabetic Peripheral Neuropathy

Long-term high blood sugar/glucose associated with diabetes can lead to a form of nerve damage known as peripheral neuropathy. (Centers for Disease Control and Prevention. 2022) Neuropathy pain feels like burning or shooting pain, or the sensation of walking on bubble wrap that usually shows up overnight. The pain can come and go as well as a gradual loss of feeling in the feet that begins in the toes and moves up the foot. It’s estimated that around half of individuals with diabetes will eventually develop neuropathy. (Eva L. Feldman, et al., 2019) Treatments can include:

  • Physical therapy massage to increase circulation.
  • Topical treatments with capsaicin.
  • Vitamin B.
  • Blood sugar management.
  • Alpha lipoic acid.
  • Medication.

Individuals with diabetes have an increased risk of developing peripheral neuropathy if:

  • Blood sugar is not well-controlled.
  • Diabetes has been present for many years.
  • Kidney disease.
  • Smoke.
  • Overweight or obese.

Herniated Disc

Nerve pain in the foot can be caused by spinal issues. A herniated disc in the lower back can irritate and compress the nerves, causing pain that radiates down the leg and foot. Additional symptoms usually include muscle weakness in the legs and/or numbness and tingling. Most herniated discs don’t require surgery and get better with conservative treatment. (Wai Weng Yoon, Jonathan Koch. 2021) If symptoms don’t improve or worsen, a healthcare provider may recommend surgery. Herniated discs are most common in young and middle-aged adults. Increased chances of developing a herniated disc can come from:

  • Degenerative changes in the spine from normal age wear and tear.
  • Physically demanding job.
  • Lifting incorrectly.
  • Overweight or obese.
  • Genetic predisposition – family history of herniated discs.

Spinal Stenosis

Spinal stenosis occurs when the spaces in the spine begin to narrow, creating pressure on the spinal cord and nerve roots. It is usually caused by wear and tear on the spine as the body ages. Stenosis in the lower back can cause burning pain in the buttocks and leg. As it progresses pain can radiate into the feet along with numbness and tingling. Conservative treatment consists of physical therapy exercises and non-steroidal anti-inflammatory medications/NSAIDs. (Jon Lurie, Christy Tomkins-Lane. 2016) Cortisone injections can be beneficial and if the condition worsens, surgery may be an option. Risk factors include:

  • Age 50 or older.
  • A narrow spinal canal.
  • Previous injury.
  • Previous spinal surgery.
  • Osteoarthritis that is affecting the back.

Other Possible Causes

Other conditions can result in nerve damage and pain symptoms and sensations. Examples include: (Nathan P. Staff, Anthony J. Windebank. 2014)

  • Vitamin deficiencies (Nathan P. Staff, Anthony J. Windebank. 2014)
  • Physical trauma – after surgery or an automobile or sports accident.
  • Certain cancer, antiviral medications, or antibiotics.
  • Complex regional pain syndrome.
  • Tumors that irritate and/or compress a nerve.
  • Liver or kidney disease.
  • Infectious diseases – Lyme disease complications or viral infections.

Nerve pain in the foot is definitely a reason to see a healthcare provider. Early diagnosis can help prevent symptom progression and future problems. Once the cause of the pain has been identified, the healthcare team can work together to develop a personalized treatment plan to release compressed nerves and restore mobility and function. See a healthcare provider right away if the pain and symptoms worsen, or if there are difficulties standing or walking.


Chiropractic After Accidents and Injuries


References

Gougoulias, N., Lampridis, V., & Sakellariou, A. (2019). Morton’s interdigital neuroma: instructional review. EFORT open reviews, 4(1), 14–24. doi.org/10.1302/2058-5241.4.180025

Chari, B., & McNally, E. (2018). Nerve Entrapment in Ankle and Foot: Ultrasound Imaging. Seminars in musculoskeletal radiology, 22(3), 354–363. doi.org/10.1055/s-0038-1648252

American College of Foot and Ankle Surgeons. Tarsal tunnel syndrome.

Centers for Disease Control and Prevention. Diabetes and nerve damage.

Feldman, E. L., Callaghan, B. C., Pop-Busui, R., Zochodne, D. W., Wright, D. E., Bennett, D. L., Bril, V., Russell, J. W., & Viswanathan, V. (2019). Diabetic neuropathy. Nature reviews. Disease primers, 5(1), 42. doi.org/10.1038/s41572-019-0097-9

Yoon, W. W., & Koch, J. (2021). Herniated discs: when is surgery necessary?. EFORT open reviews, 6(6), 526–530. doi.org/10.1302/2058-5241.6.210020

Lurie, J., & Tomkins-Lane, C. (2016). Management of lumbar spinal stenosis. BMJ (Clinical research ed.), 352, h6234. doi.org/10.1136/bmj.h6234

Staff, N. P., & Windebank, A. J. (2014). Peripheral neuropathy due to vitamin deficiency, toxins, and medications. Continuum (Minneapolis, Minn.), 20(5 Peripheral Nervous System Disorders), 1293–1306. doi.org/10.1212/01.CON.0000455880.06675.5a

Unlocking The Secret Benefits of Foot Detoxing

Unlocking The Secret Benefits of Foot Detoxing

For individuals with aches and pains throughout their body, can a foot detox help bring relief?

Foot Detox For Pain Relief

Foot Detox

A foot detox involves soaking the feet in an ionic bath to help remove toxins from the body. They can also be performed using acupressure, scrubs, foot masks, and pads. Combined with eliminating toxins, detox is also believed to help enhance blood circulation and provide body pain and discomfort relief. However, current evidence is limited and there has been no evidence to support that toxins can be released from the feet using an ionic bath. However, they have been found to provide other benefits, which include:

  • Relaxation
  • Lower stress levels
  • Enhanced skin health and hydration.
  • Reduced inflammation in individuals with skin disorders.

Foot detoxes are considered generally safe, but individuals are recommended to speak to their healthcare provider.

Potential Benefits

The potential health benefits include:

  • Reduces inflammation and swelling.
  • Improves stress levels and mood.
  • Can help with weight management.
  • Can help with heart health and increased blood circulation.
  • Relieves aches and pains.
  • Balances pH levels.
  • Eliminate harmful pathogens and microorganisms.

However, most reports surrounding the benefits of foot detox are not proven by research investigating whether the health claims are scientifically accurate. One study in 2012 found that foot detoxes did not produce the intended results and could not help remove toxins from the body. (Deborah A. Kennedy, et al., 2012) Other research surrounding foot baths and massages showed that they could help reduce symptoms of mood disorders like schizophrenia because of the relaxing effect they produce. (Kazuko Kito, Keiko Suzuki. 2016)

Ways Toxins are Removed From the Body

Toxins are filtered out of the body in a variety of ways. Breathing out expels carbon dioxide from the body. Another way is through the body’s natural processes. The body has organs and other systems to filter out and release toxins.

  • Specific organs, such as the liver, kidneys, and lymph nodes, filter and remove harmful and unneeded substances. (UW Integrative Health. 2021)
  • The health claims surrounding toxin removal through the feet are currently insubstantial because no evidence supports the effectiveness and the anecdotal evidence is not based on science.
  • Water tested after foot detoxes did not detect any toxins. (Deborah A. Kennedy, et al., 2012)

Types

Foot detoxes can be an enjoyable experience that can help relieve sore feet, relax the body, and offer relief for certain foot ailments. They could be an excellent addition to a self-care routine. Some of the most commonly used natural foot detoxes include the following.

Epsom Salt Foot Bath

Apple Cider Vinegar

  • Apple cider vinegar foot baths are made by diluting 1 cup of vinegar in warm water and soaking the feet for 20–30 minutes.
  • There is limited research available to confirm the health claims.
  • The studies that have been done have found the reverse effect, that bathing the feet in apple cider vinegar and water can irritate the skin. (Lydia A Luu, et al., 2021)

Baking Soda and Sea Salt

Sea salt combined with baking soda dissolved in a bath and soak the feet for up to 30 minutes. While research is limited, some evidence supports the health benefits associated with sea salt that include: (Ehrhardt Proksch, et al., 2005)

  • Enhances skin hydration.
  • Improve skin barrier function. (Kanwar A. J. 2018)
  • Reduces inflammation in skin conditions, like atopic dermatitis.

Foot baths should be avoided for the following:

  • There are open sores on the feet that could be irritated by salt and other foot bath ingredients.
  • Individuals with a pacemaker or any electrical body implant.
  • Pregnant women.
  • Consult a healthcare provider before trying any new health protocols.

Foot Orthotics Benefits


References

Kennedy, D. A., Cooley, K., Einarson, T. R., & Seely, D. (2012). Objective assessment of an ionic footbath (IonCleanse): testing its ability to remove potentially toxic elements from the body. Journal of environmental and public health, 2012, 258968. doi.org/10.1155/2012/258968

Kito, K., & Suzuki, K. (2016). Research on the Effect of the Foot Bath and Foot Massage on Residual Schizophrenia Patients. Archives of psychiatric nursing, 30(3), 375–381. doi.org/10.1016/j.apnu.2016.01.002

UW Integrative Health. Improving your health by removing toxins from your body.

Akyuz Ozdemir, F., & Can, G. (2021). The effect of warm salt water foot bath on the management of chemotherapy-induced fatigue. European journal of oncology nursing: the official journal of European Oncology Nursing Society, 52, 101954. doi.org/10.1016/j.ejon.2021.101954

Vakilinia, S. R., Vaghasloo, M. A., Aliasl, F., Mohammadbeigi, A., Bitarafan, B., Etripoor, G., & Asghari, M. (2020). Evaluation of the efficacy of warm salt water foot-bath on patients with painful diabetic peripheral neuropathy: A randomized clinical trial. Complementary therapies in medicine, 49, 102325. doi.org/10.1016/j.ctim.2020.102325

Luu, L. A., Flowers, R. H., Gao, Y., Wu, M., Gasperino, S., Kellams, A. L., Preston, D. C., Zlotoff, B. J., Wisniewski, J. A., & Zeichner, S. L. (2021). Apple cider vinegar soaks do not alter the skin bacterial microbiome in atopic dermatitis. PloS one, 16(6), e0252272. doi.org/10.1371/journal.pone.0252272

Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. doi.org/10.1111/j.1365-4632.2005.02079.x

Kanwar A. J. (2018). Skin barrier function. The Indian Journal of Medical Research, 147(1), 117–118. doi.org/10.4103/0971-5916.232013

Athletic Running Shoes For Back Problems: EP Back Clinic

Athletic Running Shoes For Back Problems: EP Back Clinic

Individuals on their feet all day regularly experience back problems and discomfort symptoms. Wearing unstable shoes that are flat with no arch support with little or no shock absorption or the wrong type of shoe for gait can cause biomechanical issues that can cause back discomfort and lead to chronic back pain. Athletic running shoes are recommended for lower back pain because they are well-cushioned and designed to help absorb the impact of walking or running. They also have proper arch and ankle support to maintain foot position for correct posture. What to look for in running shoes to help relieve back pain and keep the back injury free?

Choosing Athletic Running Shoes For Back Problems: IMCFMCAthletic Running Shoes

Shoes that don’t have enough cushioning can cause inflammation in the back muscles from the lack of impact absorption. The best athletic running shoes for back pain relief are stiff, supportive, and well-cushioned. When selecting shoes for back pain, the most important factors to consider are:

  • Stiffness of the sole.
  • Quality support and cushioning.
  • Proper and comfortable fit.

Shoe Type

  • Athletic running shoes are available in various types of support for all foot types.
  • Consider foot structure and gait when selecting shoes.
  • Flat and high-arched feet can cause muscle imbalances, which increase pressure on the back, hips, legs, knees, ankles, and feet.
  • Consider motion-control shoes for flat feet or overpronation.

Arch Support

  • Proper arch support ensures that the feet stay aligned and takes the pressure off the knees, hips, and back, decreasing the risk of inflammation.
  • Look for a shoe with a rigid sole and solid heel cup for optimal foot and ankle support.
  • Make sure that the shoe fits the individual foot and gait type.
  • If you can twist the shoe or fold the shoe in half, there is insufficient support in the arch.
  • For example, overpronation requires stability with added medial support to prevent arch collapse.

Cushioning

Shoe cushioning:

  • Absorbs shock and vibration.
  • Reduces the impact of each step.
  • Helps alleviate back pressure.
  • A well-cushioned shoe provides comfort and support.
  • Wearing shoes without adequate cushioning makes the back muscles absorb the shock every time a foot takes a step.

Proper Fit

Proper shoes need to fit properly.

  • Shoes that are too tight could cause painful rubbing and foot blisters.
  • The irritation can force an awkward and unhealthy gait, worsening the back strain and pain.
  • Shoes that are too large could cause the feet to slip and slide, increasing the risk of injury.
  • Shoes with a wide toe box or in wide sizes can be an option to prevent cramped toes.
  • The correct fit will ensure the feet are properly aligned and prevent injury.

Traction

  • Shoes with excellent traction will keep the body stable and prevent slipping.
  • Look for grip rubber outsoles with a textured pattern.
  • The grooves and patterns increase friction and provide grip to the person while walking or running.

Durability

  • Wearing worn-out shoes with inadequate cushioning and shock absorption can increase the risk of back problems.
  • Depending on the uses, shoes can wear out in three months or less.
  • It is important to replace shoes when the cushioning wears out.
  • Look for high-quality material that doesn’t wear down quickly.

Improve Whole-Body Wellness


References

Anderson, Jennifer, et al. “A narrative review of musculoskeletal problems of the lower extremity and back associated with the interface between occupational tasks, feet, footwear, and flooring.” Musculoskeletal care vol. 15,4 (2017): 304-315. doi:10.1002/msc.1174

American Podiatric Medical Association. Which Running Shoe is Right for You?

Hong, Wei-Hsien, et al. “Effect of shoe heel height and total-contact insert on muscle loading and foot stability while walking.” Foot & ankle international vol. 34,2 (2013): 273-81. doi:10.1177/1071100712465817

National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back Pain: Diagnosis, Treatment, and Steps to Take.

National Institute of Neurological Disorders and Stroke. Low Back Pain Fact Sheet.

Running Foot Numbness: El Paso Back Clinic

Running Foot Numbness: El Paso Back Clinic

It’s not unusual for runners to experience tingling, pins and needles, and numbness in their feet while running. Running foot numbness is a relatively common problem for runners and can be easily remedied. Numbness will present in one part of the foot or just the toes. Sometimes it can spread throughout the whole foot. Different causes, most of which are not serious, can be easily dealt with. Serious causes can be treated with chiropractic, massage, decompression therapy, and functional medicine.

Running Foot Numbness: EP Chiropractic Injury Team

Running Foot Numbness

Reasons, why the feet experience numbing sensations when running, include:

  • Improper footwear.
  • Laces that are tied too tightly.
  • Foot strike pattern.
  • Foot structure.
  • Training schedule.
  • Muscle tightness.
  • Compressed nerve.
  • Medical conditions like neuromas or peripheral neuropathy.

Footwear

  • A common cause of running foot numbness is having overly tight shoes that place added pressure on nerves.
  • If this could be the reason, the remedy is to get new shoes.
  • Try to find a store that specializes in running shoes and ask for help.
  • Footwear professionals look at the size of the foot, the shape, and running gait.
  • For example, individuals with a wide foot may need a style with a wider/larger toebox or the front of the shoe that houses the forefoot.
  • Get a pair that’s one-half to a full size larger than a regular everyday shoe size.
  • This is because when running, the feet swell, especially in hot and humid weather.
  • Going up a half or whole size will also accommodate thicker socks for individuals that run in cold weather.
  • Sometimes numbness can result from biomechanical issues that can be corrected with the proper shoe.

Tight Laces

  • Sometimes it’s not the shoes but the laces that are too tight.
  • Pulling a little tighter to get a firm fit around the ankle is common, but this can entrap nerves on top of the foot at the ankle/anterior tarsal tunnel, similar to the carpal tunnel in the wrist.
  • This can be problematic for individuals with high arches.
  • Loosening the laces are recommended.
  • However, runners may feel insecure with looser laces.
  • Experimenting with different lacing techniques is recommended to find one that keeps the shoes comfortable without creating undue pressure over the top of the foot.
  • Using padding under the tongue of the shoe can help.

Foot Fall Pattern

  • Sometimes running form can put pressure on nerves that, lead to numbness.
  • Overstriding – Landing heel first with the foot ahead of the body’s center of gravity places the feet on the ground for too long.
  • Correcting this issue can be achieved by shortening the stride and focusing on landing on the midsole.
  • This way, the feet will land directly under the body.
  • Running like stepping on hot coals is recommended, keeping the movements light and quick.
  • Correcting overstriding saves energy and lowers the risk of shin splints.
  • A sports chiropractor, physical therapist, or running coach can help fine-tune form for specific guidance.

Foot Structure

  • The anatomy of the feet, specifically the arches, can contribute to running foot numbness.
  • Flat feet mean the entire bottom of each foot is in contact with the floor when barefoot.
  • Overly flexible feet are more likely to experience nerve compression.
  • This can be corrected with shoe orthotic inserts.
  • Over-the-counter orthotics may work, but custom orthotics are another option if they don’t.

Muscle Tightness

  • Stiff, inflexible muscles can lead to anatomical conditions that generate nerve pressure.
  • Warm-up exercises before running will get the muscles loose and ready.
  • Stretching is very important before and after running.
  • Individuals prone to muscle tightness should include flexibility exercises.
  • Yoga can improve flexibility and body alignment.
  • Foam rollers and other massage tools will work out kinks in areas where tightness forms and affects nerves, like the quadriceps, calves, hamstrings, and I.T. band.
  • Regular sports massage and chiropractic can help keep the body pliable.

Sciatic Nerve Issues

  • A compressed nerve causes a decrease in the sensation to the areas the nerve supplies.
  • Foot numbness, especially around the heel or the sole, can be caused by sciatic nerve compression.
  • The pain from sciatica might originate in the back but can end up causing numbness in the feet and/or toes.
  • Poor posture, tight piriformis muscles, or other back injuries can also cause sciatica.
  • A chiropractor or physical therapist can prescribe decompression therapy, MET stretches, and rehabilitative exercises.

Prevention

Most of the time, running foot numbness can be treated by adjusting footwear or technique. Here are a few tips for injury prevention:

Evaluate Shoes

  • First, make sure the shoelaces are not overly tight.
  • If the shoes are uncomfortable when running, look for another set and get a custom fitting.

Running Form

  • Avoid overstriding by focusing on landing on the midsole instead of the heel.
  • This will take the pressure off of the feet.

Foot Orthotics

  • Individuals with flat feet, high arches, or overly flexible feet should consider orthotics.

Avoid Overtraining

  • Work rest days into the training schedule and gradually build up to avoid overuse injuries.
    Stretch to prevent muscle imbalances, keep muscles loose, and improve the range of motion.

Chiropractic and Physical Therapy

  • If symptoms don’t improve, see a doctor, podiatrist, or chiropractor so they can rule out conditions and develop a personalized treatment plan.

Benefits of Custom Foot Orthotics


References

Aldridge, Tracy. “Diagnosing heel pain in adults.” American family physician vol. 70,2 (2004): 332-8.

Atik, Aziz, and Selahattin Ozyurek. “Flexible flatfoot.” Northern Clinics of Istanbul vol. 1,1 57-64. 3 Aug. 2014, doi:10.14744/nci.2014.29292

Jackson, D L, and B L Haglund. “Tarsal tunnel syndrome in runners.” Sports medicine (Auckland, N.Z.) vol. 13,2 (1992): 146-9. doi:10.2165/00007256-199213020-00010

Souza, Richard B. “An Evidence-Based Videotaped Running Biomechanics Analysis.” Physical Medicine and rehabilitation clinics of North America vol. 27,1 (2016): 217-36. doi:10.1016/j.pmr.2015.08.006

Sridhara, C R, and K L Izzo. “Terminal sensory branches of the superficial peroneal nerve: an entrapment syndrome.” Archives of physical medicine and Rehabilitation vol. 66,11 (1985): 789-91.