Welcome to Blue Strike. Our mission is to use our decades of expertise in providing Physical Therapy to help you improve areas of your life that are slowing you down. Here we will provide a combination of advice, exercises, stretches, and products that we recommend, so that you can get back to enjoying life to your best ability. Let’s get started.
You’re likely here because the bottom of your feet hurt. If we’re being honest, mine are aching right now. You could have Plantar Fasciitis, Achilles Tendonitis, high or low arches, a bone spur, or maybe you don’t have an official diagnosis. All you know is your feet hurt and you’re sick of it. Many of us spend a lot of time on our feet throughout the day and that leads to throbbing feet when we get home. Here are 4 types of products that can help you find relief:
1. Arch Supports
Giving your arches some added support can help reduce the strain in your arch, place your ankle into a neutral position and make weight bearing more comfortable. While practicing Physical Therapy at Foot and Ankle Specialists, we would ensure that almost everyone that walked into the door had proper arch support. This could be in the form of shoe inserts, custom made orthotics, arch support sleeves and more. Those days at the clinic led me to create an arch support that I felt could help the broadest range of people. It contains a forgiving and supportive gel pad that forms to your arch, a durable and stretchable strap that will fit a wide variety of foot sizes, and a convenient design that allows you to wear with any of your favorite shoes. I've tried many different arch supports and feel this is the best combination of comfort and support. Some other supports can be so firm that they hurt your feet, or so soft that they don't provide any benefit. Blue Strike Arch Supports provide all day long comfort and support. I hope you enjoy them as much as I do. Follow the link to purchase a pair for yourself. Please be advised that all arch supports typically take some time for your foot to adjust to. It is recommended that you ease into it. Start with wearing them for 1-2 hour intervals, followed by 1-2 hour breaks for the first couple days. Increase your wear time and reduce break time gradually. I found that I was wearing them all day long on day 3. I've had people take longer and have had others enjoy them from day 1. Listen to your body and treat yourself to some arch support.
2. Massage Devices
Massaging can help to improve circulation and reduce pain and tension in your feet. Massaging feet with your hands can tire your hands quickly and you may not have a significant other who's in to feet. So I recommend the use of a device to massage your feet. Follow the links to own one for yourself.
- Renpho Massage Gun: I love this massage gun made by Renpho because it includes a unique attachment to extend the handle longer and help you massage hard to reach places. It has a nice feel to the handle and a long lasting battery. I use this gun on my back, calves, and feet pretty often.
- Therabody Vibrating Massage Ball: I love this vibrating massage ball from Therabody because of the smooth finish of the ball with mild ridges that allow it to grip to its surface. Combine that with the vibration and this ball will have your feet singing to you. Forget about foot pain. This item is a little more pricey because it is made with high quality by one of the leading companies in this industry, Therabody. This is the most trusted company for massage devices and they're worth paying more for. This vibrating ball is perfect for those who are avid about myofascial release. It would also be a great thing to have handy in your Physical or Occupational Therapy Clinic.
- Massage Ball Variety Pack: This variety pack of rolling massage devices from Posture Magic is so affordable and provides several massage roller options to help you find your sweet spot. This is a nice pack to have at your house in case any of your muscles start acting up.
Massaging with one of these devices at least 5-10 minutes a day would be good. But bringing a ball with you to work and busting out a few massages a day at your desk would be even better.
3. Stretch Strap
One important factor in managing pain related to plantar fasciitis or Achilles tendonitis is to stretch your calves. Your calf muscle (aka the gastrocnemius or gastroc for short) attaches to the back side of your heel. When your calf is tight, it puts more tension on your heel, which results in more tension on your plantar fascia (tissues within your arch), which attaches at the bottom part of your heel. Long story short, you want to improve your calve flexibility. If there’s one thing you follow through with in this article, it’s stretching your calves. This can be done standing, or with your handy Stretching Strap.
I love this Stretching Strap by CTRLSports because helps you achieve an even greater stretch by looping around your foot and pulling with the variety of handles to help you to get the best leverage. This helps put more of a stretch to the ball of your foot to stretch your plantar fascia. The fabric of the CTRLSports has a nice feel to it, while others have a rough texture. This strap even comes with a stretching guide to show you how to stretch muscles all throughout your body. A great value for the price.
4. Cryotherapy
That's our fancy word for Ice. Some people may not enjoy being cold, especially in their feet. But trust me, if you can stick it out past the initial shock for a few minutes, these ice packs may become your best friend after a long day. Your foot is likely experiencing inflammation. Ice can help to suppress inflammation, pain, and swelling in the area that it is applied to. Try and ice your foot for 10-15 minutes 1-2 times per day.
My personal favorite ice pack is the Gel Ice Pack by Revix. I like this ice pack because its design makes it useful for a wide variety of body parts and it stays cold for a long time. The straps make it able to stay in place on hard to reach areas. This is a great thing to have in the freezer at home for all the aches and pains life throws at you. If you prefer something less bulky and a more conforming fit to your foot and ankle, I recommend the Freeze Sleeve. This is an ice pack sleeve that fits nicely around your ankle, wrist, elbow, forearm, shin and knee. Keep in mind you may need a larger size to use on your knee.
Thank you for reading! We hope to share our knowledge and experience in the Physical Therapy field so that nothing can slow you down from living your best life. If you have any questions, comments, or are looking for more advice you don't see on the site, please reach out to BlueStrikeUSA@gmail.com. Please share with your friends if you found this helpful.
*Disclosure: This post contains affiliate links and I receive a commission if you visit a link and buy something on my recommendation. Purchasing via an affiliate link doesn’t cost you any extra. I only recommend products and services I trust and believe are priced fairly. All opinions are my own. For more details please see disclosure policy and privacy policy.
*This is not to be taken as medical advice nor is this intended to treat or heal any medical conditions. Please consult with your physician prior to using these products or participating in new exercise program.