Foot Pain Tips to Take Away the Ache
FOOT PAIN Tips to Take Away the Ache
Oh, those aching tootsies! When your feet hurt, it seems like everything hurts, and that's just as true for a child as for an adult. When your child has a pinched toe or a scrunched heel, you'll probably hear a lot of crankiness and complaining.
Foot pain can have many different causes and can arise at many different sites. So you'll need to talk to your child and find out exactly where the pain is. Too-tight shoes are an obvious irritant, but there can be other factors. Heel pain, for example, can be caused by a stiff Achilles tendon. Pain under the middle of the foot is often the result of an arch problem. Toe pain is sometimes the result of a bunion. And blisters can turn up just about anywhere, as a quick inspection of your child's feet is likely to reveal. ( If that's the problem, see page 44 for additional advice.)
Once you've zeroed in on the source of the pain, the following expert suggestions can help keep your youngster high-stepping and happy.
Ice away heel pain. Some children are especially prone to heel pain between the ages of 8 and 12, according to Suzanne Tanner, M.D., a pediatrician and sports medicine physician at the University of Colorado Sports Medicine Center in Denver. ''Often this is because the Achilles tendon joining the calf muscle to the heel bone is too tight,'' Dr. Tanner says.
To relieve the pain, she suggests putting ice on the heel for 10 to 20 minutes after activity. Just be sure to wrap the ice in a towel so it isn't directly against the skin. If that doesn't work, heel lifts may help. These are available in many sizes at most pharmacies and shoe stores. ''And have your child cut down on the amount of running and jumping he's doing,'' she adds.
Beat soreness by stretching. Stretching exercises may also help guard against heel pain. Here's an exercise Dr. Tanner recommends: Have your child stand facing a wall about two feet away. With his hands on the wall, have him move forward at the hip, leaning toward the wall. ''This exercise loosens the calf muscle and the Achilles tendon,'' she says.
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| When to See the Doctor If your child complains of foot pain, check the foot for swelling, deformity (anything that looks abnormal), redness, warmth to the touch compared to the other foot or loss of sensation, says Eli Glick, a physical therapist at PhyCare Physical Therapy in Bala Cynwyd and Flourtown, Pennsylvania. If you discover any of these symptoms, see a doctor. Even without these warning signs, also take your child to a doctor if there's no reduction in pain or swelling after four to five days, Glick says. Persistent pain or swelling could be a sign of a sprain or fracture. If your child has diabetes, do not treat his feet at home without getting medical advice, he suggests. |
Bear down on stiff shoes. If the backs of your child's shoes are very stiff, they can irritate the heel and cause pain, says Elizabeth H. Roberts, D.P.M., professor emeritus of anatomy at the New York College of Podiatric Medicine in New York City and author of On Your Feet. '' Whenever you buy a new pair of shoes for your child, press the heel of your hand against the back of the shoe to soften it.''
Support your local arches. Always buy shoes with built-in arch supports. ''If your child has a medium or high arch, it's especially important that the shoe provide support,'' says Dr. Tanner. ''Not having enough arch support in the shoe may stretch the arch, causing fatigue and pain.''
Say no to sandals. Stay away from sandals. They don't support your child's arches, says Rosario Labarbera, D.P.M., chief of podiatry at The General Hospital Center at Passaic and at Saint Mary's Hospital in Passaic, New Jersey, and board member of the New York College of Podiatric Medicine. ''Foot fatigue can result from wearing sandals for long periods, and that can cause discomfort,'' he says.
Get the jump on impact injuries. If your child has been jumping rope or playing other jumping games on the pavement, and pain results, have her change the activity or continue on a mat, suggests Eli Glick, a physical therapist at PhyCare Physical Therapy in Bala Cynwyd and Flourtown, Pennsylvania. Be sure your child is wearing appropriate footwear, too. A general-purpose sneaker or cross-trainer that has good padding and support is best, says Glick. Check the shoes periodically for wear and replace them when needed.
Give bunions a good soaking. If your child's foot pain is in the big toe and there is thickening and swelling of the joint, it may indicate the beginning of a bunion. ''There's often a hereditary tendency to develop bunions, though they don't often show up before age ten or so,'' says Morton Walker, D.P.M., formerly a podiatrist in private practice in Stamford, Connecticut, and author of The Complete Foot Book. For temporary bunion relief, Dr. Walker recommends having your child soak his feet twice a day for 15 minutes in a warm Epsom salts solution deep enough to cover both feet completely.
Try a toe tug-of-war. Dr. Walker suggests the following exercise to relieve beginning bunion pain: Take a small but thick rubber band and--with the feet side by side--hook it around the child's two big toes. Then have him hold a small can (the size of a small can of mushrooms) between his two feet, cradled in the hollow created by the arch structure. Ask your child to try to pull his heels toward each other against the resistance of the rubber band. Dr. Walker says this stretches the big toes and pulls them way from the other toes, taking pressure off the affected joint.
| Help for Ingrown Nails Ingrown toenails can be painful. ''As a temporary measure to alleviate the discomfort caused by the side of the nail cutting into the flesh, put a wisp of cotton between the flesh of the toe and the ingrown nail,'' says Elizabeth H. Roberts, D.P.M., professor emeritus of anatomy at the New York College of Podiatric Medicine in New York City and author of On Your Feet. To perform this simple procedure, use a narrow but not sharp instrument. ''If your child is restless, you might try using the edge of an emery board. Make sure it's clean,'' she adds. If the problem persists, and particularly if you suspect an infection, you should have your child seen by a doctor or podiatrist. ''The signs of an infection may be redness, some oozing of pus and/or pain,'' says Dr. Roberts. To prevent ingrown toenails from happening in the first place, teach your children not to tear their nails. And make sure the nails are cut straight across. ''If the nail is left extending just a tiny bit further than the nail groove, there's less chance of it growing inward,'' says Dr. Roberts. ''Additionally, be sure the shoes have not become too small, causing pressure on the flesh against the nail. |
If the shoe fits, let your child wear it. Ill-fitting shoes are the cause of most foot pain in children, according to Dr. Roberts. ''To get a good fit, be sure there's a quarter of an inch between the end of the longest toe and the front of the shoe,'' she says.
Children outgrow shoes very quickly. Dr. Roberts suggests buying new shoes for your children every couple of months when they're very young. As they grow older, expect to purchase new shoes every six months or so. ''Even at the age of 12, a year is too long to be wearing the same shoes,'' she says.
Go for new shoes. ''Avoid hand-me-down shoes, even if they're the correct size,'' says Dr. Roberts. ''A shoe inevitably takes on the contour of the previous wearer's foot.''
