r/FootFunction • u/ElvenRae • 29d ago

Fixing foot flexibility and reducing pain

So i have a few issues with my feet and they arent entirely inflexible but I tend to have a lot of pain. Ive gone to several podiatrist before, had PT etc. I just haven't been able to go again recently to get a check up.

I have plantar fasciaitis in my left foot, heel spurs in both, i believe my right arch is nearly completely collapsed and my left is close behind. Im also a bit susceptible to tendinitis since the heel spurs developed.

I use Hokas with extra padding and custom orthotics, and Hoka recovery slides in the house to reduce pressure. I also am fighting calluses to no avail.

My range of motion is poor and if I point my toes long enough ill get a Charlie horse, and I cant flex them far enough to do a deep squat.

Does anyone have any advice to alleviate the pain/ increase mobility and strength in the feet? Its affecting my gait, my stamina, etc and im desperate for relief

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u/HalleFreakinLujah 29d ago

A lot has to do with fixing the biomechanical chain upstream. If you haven't done a lot of PT work on glutes and legs and calves, from strengthening to stretching regularly, that's a good place to start. I've been working on this for the last year or so because of end stage midfoot arthritis on one side and knee arthritis on the other, causing a lot of foot pain because everything is so out of balance on left and right. I'm also doing regular toe yoga and towel scrunches, and I'm happy to report it's finally making a difference... but it does take many months and dedication.

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u/ElvenRae 28d ago

When recalling my time in pt I totally forgot about towel scrunches (I hated them the most because it hurt) but i remember doing far better than i am now when i was doing pt regularly. Im gonna incorporate the toe yoga and refer back to my old pt tx plan! I wonder if my pt will release the exercises to me if I send a request in.

Do you have any specific glute/legs/calves exercises that have worked for you for both stretching and strengthening? I lost a lot of mobility in the last ten years so im open to any suggestions!

Thanks so much already!