Do you have Flat Foot problems?

I recently have been injured and found out I have a flat foot that whenever I stand and walk on my feet for a long period of time, it throbs and swelling, here are few steps I do after a long day at work:

1. Rest. I rest my foot and elevate it. Rest the area until the pain decreases. For simple sore muscles, however, gentle stretching will reduce stiffness more quickly. Hold the stretch for 30 to 60 seconds, then rest and repeat five to 10 times. Do this several times a day.


2. Ice. It helps to reduce swelling of the foot, the most effective treatment for reducing inflammation, pain and swelling of injured muscles, joints and connective tissues—such as tendons, ligaments, and bursas. The cold helps keep blood and fluid from building up in the injured area, reducing pain and swelling. Apply ice as soon as possible after injury, even if you are going straight to the doctor. To speed recovery and ease pain, raise the injured area and apply ice for 20 minutes (10 to 15 minutes in children) every two to three hours while awake. For best results, place crushed ice in a plastic bag and wrap with a moist towel. Use an elastic bandage to hold the pack in place. During the first 48 to 72 hours, or as long as there is any swelling, do not apply heat to an injury. Heat increases blood flow to the affected area, which makes swelling and pain worse.


3. Compress. Between icings, wrap the injured area with an elastic bandage to help control swelling and provide support. Begin wrapping at the farthest point away from the body and wrap toward the heart. For example, to wrap an ankle you would begin at the toes and wrap to the mid-calf. Don't sleep with the wrap on, unless told to do so by a doctor. And don't wrap too tightly! If the wrap begins to cause pain or numbness, or if toes become cool or white, remove the elastic bandage and wrap it more loose.


4. Elevate. Raising the injured area above your heart will allow gravity to help reduce swelling by draining excess fluid. At night, place a pillow under the area to support and raise it.


5. Supplements. Enzymes helps a lot, available in health food stores, you can also get it green and leafy foods, Vitamin C, eat a lot of fruit rich in Vitamin C, this is good alternative instead of taking anti-inflammatory drugs that will cause kidney problems.


6. Arnica ointment. Arnica Montana is a bright yellow, daisy-like flower. Preparations made from the flowering heads have been used safely for hundreds of years. Arnica is known to reduce inflammation and pain. It stimulates blood circulation and can raise blood pressure to ensure smooth vascular flow.


7. Foot Orthotics. Orthotics are particularly effective in relieving foot fatigue and discomfort experienced by older adults. Foot pain is not normal and should not be ignored; problems can affect the functioning of other parts of the body, including the hips, knees, and back. These are foot-related problems that may be related to biomechanical issues. It is available online or your foot doctor can refer you.