Sore Feet

The weight bearing areas of our feet are protected on the plantar surface (bottoms of the feet) by thick fat pads. These fat pads start out as thick, protective pads when we are babies; but by the time we reach the age of about our mid-thirties they begin to deteriorate and lose their protective capability. By the age of 50, many people may have lost as much as half of the fat padding in the ball and heel areas. Other physiological changes in the feet (weakening of muscles, loss of resiliency of tendons and ligaments, and spreading of the feet due to weight gain) combine with this fat pad loss to make the feet more vulnerable to soreness and pain. 

The inherent problem of a dynamic foot in a static shoe is often a recipe for soreness: the foot is a very dynamic limb – during walking and running it changes size, flattens out, and in general moves in a wide range of motion. Because shoes are static and cannot move with the foot, they limit the healthy range of its motion. Couple this with the fact that most people wear shoes that are too tight, and the negative effect of shoes on the feet is compounded. Then there is the repetitive stress and trauma from walking, running and standing, which causes or contributes to soreness and discomfort. 

Because of the way the feet are structured and the manner in which we walk and run, the forefoot is the most common area for soreness because the pressure and shear forces tend to be greatest in that location. Common causes of soreness in the forefoot area include…

• Bunion - a protrusion at the base of the big toe that can become inflamed (bunions can also occur at the base of the little toe – commonly called a “tailor’s bunion” or “bunionette”). Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/001231.htm

• Hammer toes - toes that curl downward into a claw-like position (also claw toe and mallet toe, depending on the affected joint(s) in the toe). Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/001235.htm

• Sesamoiditis – inflammation of the small sesamoid bones in the ball of the foot just below the big toe. Read more here: http://www.foothealthfacts.org/footankleinfo/Sesamoid_Injuries.htm
   
• Metatarsalgia - Soreness or pain in the forefoot area. Read more here:
  http://www.mayoclinic.com/health/metatarsalgia/DS00496

• Calluses and corns -- thickened skin from friction or pressure. Calluses can occur on the balls of the feet as well as on heels or any pressure point on the bottoms of the feet. Corns occur on the upper surface of the toes or between the toes. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/001232.htm
   
• Morton's neuroma is usually centered between the third and fourth toes, and occurs when the metatarsal bone heads are compressed and put pressure on the nerves between them, often as a result of wearing shoes that are too tight or too narrow. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/007286.htm

• Ingrown toenails. Read more here: http://www.nlm.nih.gov/medlineplus/ency/article/001237.htm

• Broken bones or stress fractures. Read more here:
  http://www.mayoclinic.com/health/stress-fractures/DS00556

• Arthritis. Read more here:
  http://www.aofas.org/scripts/4disapi.dll/4DCGI/cms/review.html?Action=CMS_Document&DocID=164

• Gout – an inflammation often occurring in the big toe area caused by buildup of uric acid in the blood. Read more here: http://www.nlm.nih.gov/medlineplus/gout.html
   
• Sprains and strains. Read more here: http://www.nlm.nih.gov/medlineplus/sprainsandstrains.html

• Bruises, especially periosteal or bone bruises. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/007213.htm

• Tendonitis – inflammation of tendons. Read more here:
  http://www.nlm.nih.gov/medlineplus/tendinitis.html

• Bursitis – inflammation of the sacs that protect and cushion the joints. Read more here:
  http://www.nlm.nih.gov/medlineplus/bursitis.html

• Plantar warts – warts on the underside of the feet can cause soreness. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/000885.htm
   

Common causes of soreness in the rear foot or heel area include…

• Plantar fasciitis – inflammation of the plantar fascia, it is by far the most common cause of heel soreness and pain. Read more here: http://www.nlm.nih.gov/medlineplus/ency/article/007021.htm

• Heel spurs – not the same thing as plantar fasciitis, heel spurs are usually not painful and are the result (not the cause) of, plantar fasciitis. However, heel spurs can sometimes cause soreness or pain if they encroach on tendons, ligaments, muscles or other soft tissue of the feet. Read more here: http://www.thorlo.com/heel-spurs.php
   
• Broken bones or stress fractures. Read more here:
  http://www.mayoclinic.com/health/stress-fractures/DS00556

• Arthritis. Read more here:
  http://www.aofas.org/scripts/4disapi.dll/4DCGI/cms/review.html?Action=CMS_Document&DocID=164

• Bruises, especially periosteal or bone bruises. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/007213.htm
   
• Haglund’s deformity (also called "pump bump") - A bone enlargement at the back of the heel bone in the area where the achilles tendon attaches to the bone. It sometimes is the result of bursitis caused by pressure of the shoe against the heel area. Read more here:
  http://www.foothealthfacts.org/footankleinfo/haglunds-deformity.htm
   
• Tendinitis – inflammation of tendons (especially Achilles tendinitis in the rear foot just above the heel). Read more here: http://www.nlm.nih.gov/medlineplus/ency/article/001072.htm

• Tarsal tunnel syndrome - a compression, or squeezing, of the posterior tibial nerve that produces soreness or pain along the path of the nerve running from the inside of the ankle into the rear foot. Read more here: http://www.foothealthfacts.org/footankleinfo/tarsal-tunnel-syndrome.htm

• Bursitis – inflammation of the sacs that protect and cushion the heel. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/000419.htm
   
• Plantar warts – warts on the underside of the feet can cause soreness. Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/000885.htm
   

Common causes of soreness in the arch area include…

• “Fallen” arches or flat feet (also called “pes planus”) – the feet overpronate or turn inward too much, causing soreness and discomfort from stress on the muscles and ligaments. Read more here: http://www.nlm.nih.gov/medlineplus/ency/article/001262.htm

• Extremely high arches or inflexible feet (also called “pes cavus”) often lead to muscle soreness and stiffness in the arch area (high arches can also be related to neuro-muscular conditions that may need to be treated by a medical professional). Read more here:
  http://www.nlm.nih.gov/medlineplus/ency/article/001261.htm

• Plantar fasciitis – inflammation of the plantar fascia, a fibrous tissue running from the front of the heel to the forefoot area, it is a very common cause of heel soreness that is often felt in the arch area as well. Read more here: http://www.nlm.nih.gov/medlineplus/ency/article/007021.htm

Sources: MayoClinic.com; Medline Plus [National Library of Medicine / National Institutes of Health]; Podiatrychannel.com; Foothealthfacts.org, the official web site of the American College of Foot and Ankle Surgeons; Heelspurs.com; American Orthopaedic Foot and Ankle Society.

The simplest and most cost effective way of preventing soreness is to protect the feet and skin from ill-fitting shoes.

The Integrated Fitting Solution™ (consisting of Thorlos® engineered padded socks, an insert or orthotic as necessary, and properly designed and fitted shoes or boots) is the most cost effective, proven method to date that provides proactive protection against pressure, shear and impact forces that cause soreness and pain:

• The Thorlos engineered padded sock is the first and key component of the Integrated Fitting Solution. Thorlos activity specific thick cushion socks, properly fitted with an activity specific shoe with sufficient room allow the feet to move more naturally while protecting them from the shoe. Thorlos are the only sock product clinically proven to provide proactive protection against pressure and shear forces, and to provide pain reduction (to read more about the peer reviewed published medical research conducted with Thorlos engineered padded socks click here).
   
• Inserts that provide support to correct overpronation, or that provide arch support for high, inflexible arches help reduce stress on the feet. In cases of severe and even moderate pain and soreness and/or biomechanical issues, custom-made inserts or orthotics may be appropriate. Well-made inserts also help ensure proper skeletal alignment, which can prevent foot pain as well as pain and discomfort throughout the skeletal system.
   
• Properly designed shoes or boots have toe boxes that are sufficiently wide and high to allow the toes to spread and to prevent pressure in the forefoot. Shoes and boots should also not have heels that are too high so as not to place undue stress and pressure on the forefoot. Good solid heel counters in the rear of the shoe or boot help protect the heel and Achilles areas and provide support for the entire foot.
    
• As always, proper fitting of the three components, as a system, of the Integrated Fitting Solution helps assure minimal pressure, friction and shear on the skin of the feet while increasing circulation, which in turn helps prevent soreness. Click here to view tips for proper fitting: http://www.thorlo.com/ws6/faq.php#4

NOTE: The simple test of the need for an Integrated Fitting Solution is that the first thing you do when you get home is to take your shoes off.

• Soreness in the feet can often be successfully self-medicated. Remember, the real problem most often is a static shoe that is too tight to allow your feet to move dynamically. The most important factors are to assure sufficient room in the shoes, to use engineered padded socks that are clinically proven to reduce pressure, shear and impact forces, and to assure proper support and alignment for the feet.
   
• If traumatic injuries occur, see a physician or foot specialist immediately.
   
• If conservative treatment doesn't provide relief from symptoms, it is wise to get a sound diagnosis from a medical professional and to pursue a course of treatment appropriate to the diagnosis.
   

Remember, ALWAYS consult your physician if you have soreness, pain, redness, swelling or other indications of problems in any area of your feet that persist for more than a few days, particularly if you have invested in a properly fitted Thorlos Integrated Fitting Solution. If your feet do not feel better, Thorlos offers a money back guarantee on all engineered padded sock products (the guarantee does not cover shoes and inserts).
 

Read more about soreness and foot pain here:
http://www.nlm.nih.gov/medlineplus/ency/article/003183.htm