The Mirror's Health , Lifestyle and Fashion
How to manage foot tunnel syndrome
It’s always advisable to consult your physiotherapist in order to perform the appropriate exercises which fit your functional activities. This will go a long way to reduce the occurrence of the condition.
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Physiotherapy management usually addresses the cause or risk factors which caused the condition, thereby reducing swelling, improving the movement in the ankle joint and strengthening the muscles around the ankle joint.
Management also introduces various changes in footwear, previous exercise regimes and posture.
Shoe inserts
Some individuals have flat feet (flat arches) and tend to turn their feet inwards every time they stand. These individuals have the inside of their feet rolling in resulting in the flattening of their foot arches. This affects the nerve which passes through the tunnel in the foot and when it’s not corrected the condition worsens.
The abnormal position of the foot needs to be corrected to relieve the condition.
These individuals need shoe inserts to ensure that anytime they stand, their posture is corrected. The inserts support the foot and reduces the tension in the foot.
Therapeutic exercises
Physiotherapy ensures that you regain your ankle mobility and strengthen the muscles that support the ankle. The therapeutic exercises aim at managing the swelling and pain in the foot and protecting the ankle joint from further injury.
The exercises also assist in improving your daily activities. The exercises relieve the stress placed on the ankle joint and foot so that you can eventually return to or perform your daily activities efficiently.
Stretching exercises
The calf muscles are examined to check how flexible it is or whether there is tightness in the muscles. When it’s observed that the calf muscles are tight, gentle stretching exercises are performed to enhance its flexibility.
• Stand facing the wall and with your affected ankle behind the unaffected one. Ensure that the affected heel is on the ground and lean forwards towards the wall with your knee straightened.
You should feel a mild stretch in your calf muscles. The stretch should not be painful.
Hold the stretch for 20 seconds and relax. Repeat as often as you can throughout the day.
• Stand facing the wall and with your affected ankle behind the unaffected one. Ensure that the affected heel is on the ground and lean forwards towards the wall with your knee bent.
As you lean forwards you’ll feel a mild stretch in the calf muscles. Hold the stretch for 20 seconds and relax.
You may also fold a towel or cloth and place it beneath the ball of your affected foot before you lean forwards towards the wall.
• Sit in a comfortable chair and place your affected foot over your unaffected thigh. Place your hand over your affected foot and hold the ball of your foot - front aspect of your foot.
Gently pull the ball of your foot towards your leg and hold the position for 20 seconds. Repeat as often as you can throughout the day.
• You may also stretch the sole of the affected foot by rolling it over a hard object. The object ought to be either cylindrical or circular.
Place your foot on the object and gently roll the object with your affected foot, applying slight pressure as you roll for 2-5 minutes.
• Heel toe walking is another exercise for this condition.
Move onto your heels and walk slowly with your toes pointing upwards for a few minutes.
Next, move onto the ball of your foot and toes and walk for a few minutes. Repeat walking with your heels on the ground and then walk again with the ball of your foot and your toes on the ground.
Repeat as often as you can throughout the day.
