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Structure and functions

Diagram of the structure of the bones of the foot

The important functions of the foot are ensured by its complex structure, which consists of 26 bones, as well as many muscles and joints, ligaments and fascia, blood vessels and nerves. The foot cushions the body as it “connects” to the surface. But any, even minor, pathology of one of the components of the foot can lead to the development of pain in the instep of the foot.

The numerous functions of the foot are due to its complex structure. It consists of the tarsal, metatarsal sections and fingers. Thanks to the large number of joints, the foot can flex and extend freely, and rotate at the ankle joint. The bones are surrounded by ligaments, facia and muscles, forming the complete arch of the foot. However, if this integrity is violated under the influence of external or internal factors, subsequently injuries or serious pathologies, the leg hurts when lifting, and quite severely.

Metatarsalgia in the instep of the foot, that is, pain in the metatarsal region, occurs with increased load. There are many reasons for pain in this part of the foot, but the weight of the body that the feet constantly feel when walking affects their functional abilities.

The foot constantly has to withstand the entire load of the human body. At the same time, it performs not only the function of movement when walking, but also the support function in a standing position.

What to do if the pain in your legs does not go away?

Surprisingly, a person who claims that he knows exactly his shoe size may in fact be mistaken, because the foot can change throughout life. This explains the fact that a seemingly correctly chosen pair rubs or turns out to be too loose. This is why it is recommended to take measurements every time before choosing a new pair of shoes or boots.

Experts recommend determining shoe size by foot length. This leg parameter is measured in centimeters, although some systems use millimeters and even inches. To take measurements you need a sheet of paper, a ruler, and a well-sharpened pencil. To measure your foot size correctly, you need to outline your foot print.

place your foot on the sheet, it is important to stand and not sit;
draw the outline from all sides, hold the pencil vertically;
use a ruler to enclose the resulting print in a rectangle;
its length will be exactly the length of the leg, although it is recommended to make an adjustment for the thickness of the line and subtract 3-4 mm from the resulting value.

Sometimes you can find advice on how to measure your leg without such difficulties. Determining the length of the foot is possible by making an imprint on paper, after lubricating the sole with cream or oil. The next step is to measure the distance between the farthest points. However, it is worth keeping in mind that this method is not very accurate.

Often in online stores you can find recommendations on how to measure your foot size with a ruler without an image of its print. You will need to place a thick sheet of paper on the floor near the wall to form a right angle. The person should stand against the wall so that his heels rest against it. Use the tip of a pencil to place a dot in front of your thumb.

There are also some additional tips for those who want to understand how to correctly measure foot length:

It is better to take measurements in the evening;
before this you need to put on socks or stockings;
It is recommended to take measurements while standing, evenly distributing the load on both legs;
the pencil should be hard and sharp.

It is advisable to repeat the same measurements for the second leg, since sometimes their lengths are different. In this case, the results are rounded up.

After receiving your measurement results, it is important to figure out how to correctly determine your shoe size. A special table has been created for this purpose. It shows the relationship between leg length and shoe size. The most common measurement systems are European, French and English.

The easiest way to understand how to determine shoe size is to use a generally accepted standard. The length of the foot is taken in millimeters (it is rounded to 5 mm). This is exactly the system used in Russia (RU).
In the French system (EUR), the indicator is determined by centimeters. But a special unit of measurement is used - a stroke, which is equal to 2/3 cm. The system also differs from the Russian one in that measurements are taken along the insole.
The English system (UK) uses inches. Numbering starts at 4 inches. All subsequent shoe sizes are measured in 1/3 inch or 8.5 mm.
The American system (US) is also common. According to it, the indicator is determined in the same way as in English, only the numbering starts from lower values.

The easiest way to understand how shoe sizes are determined is by the generally accepted system. Typically, such tables contain a column with the result in centimeters, which corresponds to a certain size. When such a sizing chart is used when choosing shoes online, you need to take measurements carefully, strictly following all the recommendations. After all, you won’t be able to try on the chosen pair, and incorrect determination of the values can make the purchase useless.

For women

Any woman can independently determine the correct shoe size. To do this, you need to accurately measure the length of your foot in centimeters, then compare this result with the table. When choosing women's shoes from famous brands, use their special sizing chart, as the values may vary.

Women use a size chart in which the foot length starts at 21 cm. This corresponds to our size 35. This table can continue up to 45, but usually ends at 41. Each size differs from the neighboring one by 3–10 mm.

For men

Another mesh in adult sizes is for men. It should be used in the same way as a woman's. To do this, you need to correctly measure your foot and determine the size corresponding to this indicator in the table. The easiest way is to use the generally accepted grid, which contains all the most common metric systems. But for individual brands, for example, sports shoes or skates, there are their own tables.

Men determine the indicators on a grid, which usually starts with 38 Russian. But some tables publish sizes from 35 to 47. Starting from 43, the discrepancies between Russian and European results almost smooth out.

For children

All parents should understand how to determine the size of their child’s feet correctly. Children's feet grow quickly, and if you choose shoes that are tight or too loose, they can become deformed and form incorrectly. Therefore, measurements must be taken carefully and the table must be used carefully. It is advisable to carry them out immediately before purchasing.

https://youtu.be/vDf2Lg_Yt9U

According to the generally accepted system, shoe size for children starts from 16, this is the length of the foot - 9.5 cm. According to this grid, there is no difference between the Russian and European systems. But in English and American there are identical differences. They end at size 32. Then the numbering begins again - from one, only these are already adult indicators.

Sometimes it is not enough to know what size leg length is. Values such as fullness and girth of the foot are also important. They need to be taken into account so that the shoes do not put pressure if the foot is wide, and do not dangle on a narrow foot. The fullness or width is determined by the imprint on the paper. The measurement is taken at the widest point in front of the fingers. Girth is usually measured with a centimeter tape. This is done while standing. You need to pass the tape under the instep and measure the foot in front of the ankle.

We invite you to familiarize yourself with deep vein thrombosis of the lower extremities

Shoes are usually made in a standard fit, so people with narrow feet may find their feet float, causing calluses and abrasions. It is better to know this indicator for people with wide feet or high insteps. They should buy more shoes, otherwise they will be too tight.

To begin with, we note that shoes of the same model may differ from each other not only in size, but also in fullness, as well as in the last. Few ready-to-wear shoe manufacturers use multiple thicknesses; The record holder here may be the American company Allen Edmonds with nine fullness sizes. Naturally, the more options for fullness a manufacturer has in its arsenal, the greater the chance of finding perfectly fitting boots among its products.

Different models of shoe lasts

Let us add that the fit of the shoes depends not only on the size and fullness, but also on what last they are sewn on. The shape of the lasts determines the shape of the shoes, and they are known to be very diverse. Almost all dress shoe manufacturers use a variety of lasts, and it is important not to make premature generalizations.

If shoes from manufacturer A in size A do not suit you, this does not mean that their other shoes in this size A will not suit you. They can easily fit - due to the fact that the shapes of the pads are sometimes very different (in addition, the pads can also differ from each other in terms of fullness and height/rise).

American fashion designer and writer Alan Flusser argues that “if the last of your shoes fits you really well, then you are unlikely to have to go through the ritual of breaking in that is usually associated with buying a new pair of shoes.” However, practice shows that a rather unpleasant break-in can be the beginning of the use of very comfortable and optimally fitting shoes.

Another thing is that if you feel severe, moderate or even slight discomfort when trying on, no one can guarantee that it will disappear. If the discomfort is caused by an excessively short or excessively long length, we advise you not to purchase a pair; otherwise, you should think carefully and carefully evaluate the sensations, and in the case of Oxford shoes, also look at the type of lacing.

If the shoes clearly do not fit your instep, then the sides with holes for the laces will move far away from each other - the appearance is ugly, and this is often accompanied by painful sensations when walking. If the sides with holes for laces on oxfords come together closely already during the fitting, then this is also not very good - most likely, the instep of the shoes is too big for you.

Wide distance between the sides of the shoes

Narrow distance between the sides of the shoes

Optimal distance between the sides of shoes

Nature of pain

Causes of pain

Pain at the top of the foot brings significant discomfort because it causes a feeling of tension and stiffness in a person. The situation can be further aggravated by swelling, which is a frequent accompaniment of pain and does not allow you to wear your favorite shoes. What caused the pain in the instep of the foot, the cause of the disease will be correctly determined by a specialist. Depending on the symptoms and development of the disease, the disease falls under the competence of a traumatologist, rheumatologist, orthopedic specialist or even a surgeon.

The instep of the foot hurts in different ways. The nature of the pain differs in its intensity and duration depending on the cause of the disease. This may be a sharp and severe, throbbing pain, but it may last for a short time (up to several minutes). Sometimes pain in the instep becomes chronic, does not lose its severity for a long time, or becomes dull, but the leg does not stop hurting, aching and causing discomfort.

The lower limbs may swell, the foot increases in size, swelling appears, and the skin changes its structure. The degree of manifestation of these symptoms is determined by the disease, and the attending physician makes a diagnosis, taking into account, first of all, the nature of the pain and related problems.

Pain in the instep of the foot is caused by pathologies, injuries and uncomfortable shoes. Pain in the instep is often not a single symptom of the disease. At the same time, the sick person suffers from severe itching and burning in the damaged area of the foot, and numbness in some parts of it.

How to learn?

Now let's talk about how to train yourself to get up early. There are a few secrets that I want to share.

The most important thing is to wake up not just like that, but for the sake of something. Important, interesting, inspiring.

Let's think together what it could be.

A favorite hobby for which there is not enough time in the bustle of the day. For example, learning a foreign language.
Reading an interesting book or spiritual literature.
Meditations to restore energy - they are especially beneficial in the early morning.
Yoga or sports classes. Perhaps you have long set yourself the goal of losing a few kilograms of weight. In this case, morning time is ideal for jogging or doing a set of exercises.
Your project. Perhaps you have created your own blog or YouTube channel. Or maybe you decided to provide private services as a hairdresser or makeup artist. In the morning, you can think about a plan to bring your idea to life and begin implementing it.
A quiet time for relaxation and self-care. I have a friend who wakes up at 6 am every day, although she could sleep until seven. She uses her free hour to take a hot bath with aromatic foam in the morning, immerse herself in pleasant thoughts and recharge her energy for the whole day. By the way, this friend is a very positive and open person.

Another secret is not to give up and not give up practice. Having received a feeling of euphoria in the first days, after some time you will notice treacherous thoughts in your head: “Maybe I should sleep for another hour?” or “I’ll take a break for a week and continue to practice waking up early.”

Don't give in. This is the body's natural resistance. It is necessary to use willpower and discipline. Without them - nowhere.

Another important point that I have already mentioned is maintaining a daily routine. You should sleep at least 7 hours. If you sleep for 6 hours, then be sure to lie down and take a nap during the day.

The influence of mono-diets and overwork

Foot pain with mono diet

There are many reasons why puffiness, pain and swelling occurs in the instep. It’s not uncommon for your legs to hurt after a hard day if you had to constantly move. The leg muscles become overtired, and the bones, adapting to long walking, become somewhat deformed, which causes pain in the evening.

One of the common causes of pain on the top of the foot is poor nutrition, which leads to bone fragility and fractures. Nutrition is of great importance for bone health. If the body does not receive sufficient quantities of carbohydrates, proteins and fats, for example, during restrictions and diets, the bones lack magnesium, calcium and phosphorus. This causes brittleness and fragility of bones. The risk of fractures in such cases increases several times; you can easily break your leg simply by falling, and this will cause severe pain.

The person himself contributes to pain when lifting, leaving his physical form unattended. Weakened ligaments and muscles often lead to leg injuries, dislocation of the feet and joints.

The benefits of waking up early

Let's find out what benefits early rises bring.

Your productivity increases significantly. If you've tried working early in the morning, you already know this secret. A task that usually takes two to three hours can be done in an hour in the morning. This seems fantastic. But you just need to start practicing waking up early in the morning to see for yourself.
You will have extra time for yourself. Imagine how great it will be if in the morning you can devote time only to your favorite things. Perhaps you will finally realize your dream of being creative, read books that have been put aside for later, or start your own project. In any case, morning inspiration will help you.
To get up early, you need to establish the right daily routine. If you start going to bed no later than 10 pm, you will get better sleep. And your morning well-being will delight you: a feeling of vigor and clarity of thoughts for the whole day.

These are the three main advantages of getting up early. But, of course, this is not all the joys that await you along this path. I also recommend reading the article about the unique properties of singing bowls.

Hormonal changes and pathologies

Symptoms of osteoporosis

Women, who are more predisposed to it, especially suffer from pain in the legs. Women often have pain in their legs due to hormonal changes in the body. During pregnancy, a woman’s legs feel double pressure; they also hurt due to a lack of calcium, which is excreted in large quantities during breastfeeding and after childbirth. Menopause leads to various leg diseases and fractures as calcium in a woman's body decreases by one percent every year.

Summarizing all the reasons why the leg hurts when lifting, experts identify several of the most common:

diseases of the legs in the form of osteoporosis, arthrosis, infectious and non-infectious arthritis, gout;
wearing tight shoes and preferring high heels;
leg injuries, bruises and fractures;
development of various pathologies - flat feet, hallux valgus, deformities, diabetic and equine feet;
presence of clubfoot;
formation of heel spurs;
development of purulent inflammations.

The appearance of pain in the instep is also affected by excess weight, which puts additional stress on the ankle area of the legs.

Manifestations of osteoporosis and arthritis

A common disease characterized by pain when lifting is osteoporosis. It is characterized by the fact that it does not manifest itself in any other way than pain in the feet. The leg hurts when at rest, the discomfort increases with movement, especially in the area of the bone when pressing on it.

Osteoporosis develops, according to doctors, due to the leaching of calcium and phosphorus from the bones. The disease may be associated with a general deficiency of minerals in the human body, changes in bone tissue with age, excessive stress due to extra pounds, pregnancy and diseases of the endocrine system.

Treatment of the pathology requires a decrease in physical activity and normalization of nutrition. The patient needs a diet that includes foods rich in vitamin D and minerals, as well as calcium supplements. For endocrine disorders, hormonal therapy is prescribed.

Intense pain on top of the foot causes arthritis. They cause destructive processes in the joints and balls of the foot, and can be triggered by various reasons. Infectious and non-infectious joint diseases include arthritis of the reactive or infectious-allergic type, rheumatoid, rheumatic and gouty types, infectious arthritis and Reiter's syndrome.

Whatever the cause of any of the arthritis, the instep always hurts. My toes hurt. The feet may swell and the joints become less mobile. With infectious arthritis, an increase in body temperature and changes in the blood are observed. Untimely treatment leads to a chronic form of the pathology.

Variations

This is one of the basic exercises in crossfit and gymnastics. Bodybuilders classify this skill as advanced, but it is not. The whole point is in technology. Raising your toes to the bar is not a twist, but a movement in the shoulder joint. The athlete starts from a hanging position, the toes can be pulled down to make it more comfortable, then, using the force of the press, he first brings the pelvis to the ribs, and then begins to rotate the shoulders and bring the toes to the crossbar. Lowering is done in the reverse order. There are two movement options - fast and inertial, and slow to work the muscles. The first is used in competitive CrossFit complexes, simply to save energy and complete the complex faster.

And this is just a movement to strengthen the press from the field of exercise therapy. The athlete hangs on a wall bar or horizontal bar, contracts his abs and brings his knees to his chest. You need to make sure that the movement occurs by contracting the abs, and not by throwing your legs up.

A variation for those who need to use the oblique muscles too. To begin with, the usual lifting of the knees to the chest is performed, the person brings the knees rigidly, and then turns, that is, bringing the knees to one and the other shoulder. The secret to the movement is to not relax your abs.

It is often called a press hanging on the elbows, but then the athlete would have to make a forceful exit and hang on the horizontal bar on the elbows, and this is very difficult. So we will do it correctly - in a forearm stand. The stance is taken in a special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the machine. It is also important not to tear off the lumbar region, so that the movement is strictly due to the press. Next, according to the usual pattern, either the socks are brought to the top of the structure, or the hips are brought to the lower ribs. Sometimes the legs are raised only to the midline, but they try to control the movement by tightly drawing in the abdomen.

Hallux valgus and equine foot

Hollow or concave foot

Constantly wearing uncomfortable shoes leads to curvature of the foot, the appearance of hallux valgus and deformation of the big toes. The balls of the feet have to constantly withstand heavy loads from high heels; over time, the ligaments and muscles weaken, and the arch of the foot changes shape. The metatarsal bones in the rise of the legs bend outward from constant pressure, forming a valgus angle. The head of the metatarsus joint becomes thinner, curved, begins to swell and ache regularly.

“Equine” or equine foot is characterized by pain on the instep of the foot. Flexion and extension of the foot brings pain. A person cannot step on the entire foot; he rests on his toe, heel, or side surface. Such a deformity can be either a congenital curvature or an acquired one.

Occurs due to abnormal development of the embryo, contracture of the ankle joints, consequences of poliomyelitis, damage to the sciatic nerve. With this disease, the skin on the feet folds into rough folds, the legs hurt and are deformed at the fulcrum, the foot gradually changes its structure.

A popular foot disease in women that causes pain in the instep is hallux valgus. It is caused by women's love for high heels and tapered socks.

Technique for performing hanging knee raises on a horizontal bar

While hanging from the bar, inhale. Raise your knees bent until your hips touch your body. In this case, the pelvis should rise, only in this case the lower abdominal muscles will be activated as much as possible. When your legs touch your body, exhale and tighten your lower abs. Inhale again and begin to slowly lower them along with your exhalation (it’s better to exhale slowly). You can lower them completely (the muscles of the lower abs will relax and contract better during the next rise) or not completely, leaving the muscles of the lower abs tense, so the muscles will become tense and work out faster. The ideal position of the legs when lowering is to the horizontal position of the hips and immediately rise up. The most common way of breathing during exercise is to exhale with effort (when rising), and inhale when lowering, but then the knees fall as if by themselves without much effort.

To better work out the lower abs during the exercise, I advise you to wear straps or hooks, especially for girls and women, then it will become easier to hold on and you will be able to concentrate more on working the muscles of the lower abs. Guys and men are not recommended to use sports equipment; train your grip strength.
Beginners who want to learn how to perform the exercise of lifting legs on a horizontal bar (because doing it is a direct road to six packs) need to start by lifting the knees.
Beginners are advised to raise their legs to a horizontal position until all abdominal muscles (including the lower abs) are strengthened. This method of performing the exercise is less effective and is therefore considered transitional. Your main task is to raise your knees to your chest.
Beginners can lift their limbs with their knees fully bent. For greater load, you need to gradually straighten your knees, thereby making the exercise more difficult.
To increase the load during the exercise, attach additional weights to your ankles or place an elastic band on your knees.
The most correct option for performing the exercise is to raise the knees from a horizontal position to the chest, so the iliacus muscle is least involved, taking a lot of the load on itself, reducing the pumping of the abs.

Common Injuries

Doctor examining an injured foot

When you receive a bruise, the injured area must first be frozen and then warmed up; iodine mesh also helps. When a sprain occurs, the doctor prescribes a painkiller and anti-inflammatory drug and secures the foot with a tight bandage. When a ligament ruptures, the pain on the instep is so severe that it does not allow the person to stand on his leg. The same goes for a broken foot. X-rays help determine the extent of injury. In these cases, the doctor uses special individual treatment.

An inexperienced person without medical education may confuse the reasons that cause pain on the top of the foot. Therefore, it is better to refuse the advice of friends, as well as Internet users. It is worth undergoing a competent diagnosis in a medical institution, which will show what to do next with the pain and what treatment methods to use.

Often, pain in the instep of the foot is explained by leg injuries. Common injuries are bruises, which cause bruising and swelling of the foot.