5 Tips For Managing Your Tarsal Tunnel Pain


There is nothing mythic about your tarsal tunnel pain. It will seem very real to you as you wander through the Denver Museum of Nature & Science exhibit “Mythic Creatures: Dragons, Unicorns and Mermaids,” wincing with foot pain at every step. If you want to relegate your discomfort to your mythic past and let your thoughts soar to what it would be like to live in that imaginary realm of marvelous creatures, we have some tips to help you manage your discomfort and enjoy the exhibit.

Tip #1 – Plan your visit 2 to 3 weeks out, and rest from activity in the meantime. Your tissues need downtime to heal properly, so give your exercise routine a break or try cardio machines that don’t put stress on your feet.

Tip #2 – Spend time with your feet elevated, and use ice packs to relieve pain and swelling. Sometimes the nerve is being pinched because of swollen tendons or tissues—from an injury, overuse, or even a disease like arthritis. Bringing the swelling down relieves the pressure on the nerve, and thus your pain.

Tip #3 – Check your shoes. You may have an arch style like flat feet which causes your bones to move out of alignment as you walk. This can put strain on your nerves, tendons, and more. Shoes with better arch support may take care of your problem by keeping your bones aligned.

Tip #4 – Try stretching out tight calf muscles to relieve tension in your foot and ankle. Standing wall stretches, stair stretches, and using a towel around the ball of your foot to gently pull it toward your shins are all beneficial ones. We can show you how to do these correctly.

Tip #5 – Find out the correct pain reliever for you and use it judiciously to relieve inflammation and discomfort in the tarsal tunnel. We can recommend the type and dosage that is appropriate for your health status and condition.

If you try these tips and still can’t manage an hour or two at a museum exhibit without pain, schedule an appointment with Rocky Mountain Foot & Ankle Center by calling (303) 423-2520 or request one through our website. The staff at our Golden and Wheat Ridge offices are ready to help, and we also have limited hours in Granby and Evergreen, CO, if those locations are more convenient for you.

Photo credit: MeiTeng via RGB-stock

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Rocky Mountain Foot & Ankle Center

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