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Hindustan Times
9 hours ago
- Health
- Hindustan Times
Women, don't ignore foot pain: Doctor shares how it silently impacts overall health, from posture to hormones
Jun 22, 2025 06:43 PM IST Your feet quietly shape your day, even without your notice, silently supporting you. Often, foot pain may be brushed aside, but it can signify a range of underlying conditions, both health-related and lifestyle habits that may be harming you on a daily basis. Dr Garima Gupta, Senior Consultant at Nivaan Care, shared with HT Lifestyle how chronic foot pain in women can impact everything from posture and pelvic health to hormonal balance, making it important to prioritise foot pain. Foot pain is common in women.(Shutterstock) Foot pain isn't just a localised issue; in fact, it affects far more than just your steps. Dr Garima Gupta explained, 'Women frequently suffer with foot pain silently, attributing it to 'normal'.Chronic foot pain is often a silent disruptor of everyday routine. Women often experience inconveniences ranging from heels that hurt or stiffness in their soles (especially first thing in the morning or after long hours in the kitchen) to hormonal shifts during periods, pregnancy or menopause; women's feet go through a lot. Foot pain is not really a matter of localisation but how the entire body feels- postures, movements, and even hormones.' Dr Garima Gupta shared a detailed guide with us, covering the reasons and consequences of foot pain: Reasons for foot pain 1. Hormonal fluctuations Hormones like relaxin and estrogen levels rise during menstruation, pregnancy, and in the perimenopause, contributing to extra ligament laxity. The softening affects the pelvis, but also the small ligaments in the feet. This laxity becomes evident in the form of flatfoot or plantar fasciitis, and it alters posture and gait. Solutions: Take care of your foot arches during hormonal changes. Explore a footwear change in the stage of pregnancy or menopause, consider arch supportive footwear and/or customised orthotics. Yoga poses such as Tadasana well as standing on one foot can activate foot musculature, could be useful for women in their 30's and 40's in order to maintain an active arch. Tadasana supports foot health.(Shutterstock) 2. Long hours of standing for household work In India, there are factors like long exposure to standing due to housework, ill-fitting, narrow-sole footwear, or walking barefoot on hard marble floors indoors. All these cultural factors contribute to chronically stressful feet. As a result, this impacts pelvic posture, mobility, and spinal alignment. Solutions: Implement deliberate foot breaks: regular foot massaging with a textured foot roller in the kitchen or workstation. If standing for long periods, use silicone heel cups, or other gel inserts. 10 minutes of earthing (daily barefoot walking on grass) can help recalibrate the body's biomechanics and relieve foot tension. 3. PCOS Women with PCOS often have foot pain that is unexplained or tissue recovery, burning feelings, and symptoms that derive from systemic inflammation and insulin resistance. Inflammation restricts activities and worsens metabolic markers, increasing the risk of plantar fasciitis and stiffness in the Achilles' tendons. Solutions: Implement a level of integrated elevation, not only orthopaedic but metabolic, for women with PCOS or metabolic syndrome who experience foot pain. Under supervision, anti-inflammatory diet, magnesium supplementation, and low-impact movement, such as aqua therapy or rebounding can decrease the load experienced on joins and improve insulin sensitivity. Consequences of foot pain Poor back posture can be caused by foot pain also.(Shutterstock) 1. Poor posture Chronic foot pain can gradually change posture (i.e.) shoulders come forward, step length shortens, head goes down. All of this can, over time, start to change how a woman presents herself to the world, and subsequently can change her self image and confidence levels. Studies have found a direct relationship between posture and cortisol levels, which can affect mood, weight, and hormone levels. Solutions: Continuing Pilates or even pursuing some form of posture-alignment therapy can help, while also improving mental well-being. 10-minute posture resets like wall angels, or neck lengthening stretches, or lying flat with feet on the wall can make a considerable difference in body language behaviour and mood management for women who have a lot of plates that they are spinning. 2. Poor pelvic floor health When foot pain alters your gait, the change in movement will cause your body to stabilise by engaging muscles (e.g. glutes and pelvic floor) in a dysfunctional manner. This will either lead to pelvic floor tightness (in the case of painful periods), or weakness (in the case of urinary incontinence). Solutions: Work with a physiotherapist to assess foot posture and pelvic alignment under expert guidance. Diaphragmatic breathing and foot-to-core integration exercises (eg: scrunching toes while deep breathing) are a great way to re-integrate pelvic floor activity with posture. ALSO READ: Do all women gain weight during menopause? Doctor explains and suggests 10 tips to manage weight Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. 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Express Tribune
09-04-2025
- Health
- Express Tribune
Desk job got your back hurting? How to protect your spine during long work hours
Spending long hours at a desk might seem harmless, but over time, it can wreak havoc on your spine. Sitting for prolonged periods puts continuous pressure on the back, restricts blood circulation, and weakens the core muscles that support your posture. Without proper care, this can lead to chronic back pain, stiffness, and even more serious spinal issues. Modern office culture has made sitting the new smoking—silent, gradual, and dangerous. Here's what you can do to actively protect your spine while working those long hours. Why Desk Jobs Wreck Your Spine Muscular stiffness and blood flow issues: Staying static for too long causes muscles to tighten and restricts healthy blood flow to the back and legs. Weakening core muscles: A sedentary lifestyle leads to a weaker core, which compromises spinal support and makes the back more vulnerable to strain and injury. Postural collapse: Without active awareness, most people slouch or crane their necks forward over time, exacerbating spinal misalignment. Expert-Recommended Ways to Protect Your Spine 1. Maintain Correct Posture Dr. Anupam Jindal, Director of Neurosurgery at Fortis Hospital, Mohali, emphasizes, 'Maintaining good posture is one of the simplest and most effective ways to protect your spine. Sit with your back straight, shoulders relaxed, and feet flat on the ground.' Tip: Imagine a string pulling your head toward the ceiling — this visual helps naturally straighten your spine without stiffness. 2. Move Every 30 Minutes Sitting still is your enemy. Stand up, stretch, or walk for at least 2-5 minutes every 30 minutes. Even simple movements improve circulation and decrease muscular tension. Pro tip: Set a reminder or use a smart watch to prompt micro-breaks throughout the day. 3. Strengthen Your Core Exercises like planks, bridges, yoga, and Pilates strengthen the muscles that stabilize your spine. A stronger core = a stronger back. 4. Ergonomics Matter More Than You Think An ergonomic workspace isn't a luxury — it's a necessity. Your chair height should let your feet rest flat on the floor. Knees should be bent at a 90-degree angle. Your monitor should be at eye level to avoid neck strain. Use lumbar support cushions if necessary. A standing desk or adjustable desk can also be a game-changer. 5. Mind Your Diet and Hydration According to Dr. Jyotsna Jain Agarwal, Senior Pain Management Specialist at Nivaan Care, "Maintaining vitamin D, B12, thyroid health, and blood sugar levels is crucial for spine health." Cut back on refined sugar, carbonated drinks, alcohol, and excessive caffeine—these can weaken bone health and contribute to inflammation. Pro tip: Foods rich in omega-3s, calcium, and magnesium (like spinach, almonds, and salmon) help build stronger bones and reduce inflammation. 6. Manage Stress Mindfully Stress doesn't just weigh on your mind; it tightens your muscles too. Incorporating breathing exercises, meditation, or even a 5-minute walk outdoors can ease muscular tension and prevent stress-related back pain. 7. When to Seek Professional Help If back pain persists despite making changes, it's crucial to consult a pain management specialist. Persistent back pain may signal underlying issues like disc herniation, arthritis, or nerve compression that require targeted interventions. Modern treatments include: Platelet-Rich Plasma (PRP) Therapy: Using components of your own blood to promote healing. Nerve Blocks: Injection therapies that numb the pain pathways. Radio-Frequency Ablation (RFA): A minimally invasive procedure that interrupts pain signals for months or even years. In some cases, if the condition is advanced, surgical interventions may be necessary.
