Walking is considered as a remedy for tall kinds of complications arising out of body excepting a few, but when that walking causes foot or leg pain it matters a lot.. Here are the two most common foot injuries arising out of walking, if don’t pay attention on choosing your walking shoe and the possible remedies for those..
1. Plantar fasciitis
Feels like: Tenderness on your heel or bottom of foot
What it is:
The plantar fascia is the band of tissue that runs from your heel bone to the ball of your foot. When this dual-purpose shock absorber and arch support is strained, small tears develop and the tissue stiffens as a protective response, causing foot pain. "Walkers can overwork the area when pounding the pavement, especially when you wear hard shoes on concrete, because there's very little give as the foot lands," says Teresa Schuemann, a physical therapist in Fort Collins, CO, and a spokesperson for the American Physical Therapy Association. Inflammation can also result from any abrupt change or increase in your normal walking routine. People with high arches or who walk on the insides of their feet (known as pronating) are particularly susceptible. You know you have plantar fasciitis if you feel pain in your heel or arch first thing in the morning, because the fascia stiffens during the night. If the problem is left untreated, it can cause a buildup of calcium, which may create a painful, bony growth around the heel known as a heel spur.
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| healingfeet.com |
What to do about it: At the first sign of stiffness in the bottom of your foot, loosen up the tissue by doing this stretch: Sit with ankle of injured foot across opposite thigh. Pull toes toward shin with hand until you feel a stretch in arch. Run your opposite hand along sole of foot; you should feel a taut band of tissue. Do 10 stretches, holding each for 10 seconds. Then stand and massage your foot by rolling it on a golf ball or full water bottle.
To reduce pain, wear supportive shoes or sandals with a contoured footbed at all times. Choose walking shoes that are not too flexible in the middle. "They should be bendable at the ball but provide stiffness and support at the arch," says Melinda Reiner, DPM, a podiatrist in Eugene, OR and former vice president of the American Association for Women Podiatrists. Off-the-shelf orthotic inserts (by Dr. Scholl's or Spenco, for example) or a custom-made pair can help absorb some of the impact of walking, especially on hard surfaces. Until you can walk pain free, stick to flat, stable, giving paths (such as a level dirt road) and avoid pavement, sand, and uneven ground that might cause too much flexing at the arch, says Phillip Ward, DPM, a podiatrist in Pinehurst, NC. If your plantar fasciitis worsens, ask a podiatrist to prescribe a night splint to stabilize your foot in a slightly flexed position, which will counteract tightening while you sleep.
Read more: http://www.prevention.com/fitness/fitness-tips/solutions-10-biggest-walking-pains/1-plantar-fasciitis#ixzz2ScJopIAd
Apart from these,
Achilles tendinitis
Feels like: Pain in the back of your heel and lower calf
What it is:
The Achilles tendon, which connects your calf muscle to your heel, can be irritated by walking too much, especially if you don't build up to it. Repeated flexing of the foot when walking up and down steep hills or on uneven terrain can also strain the tendon, triggering lower leg pain.
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| footwearmatters.com |
What to do about it: For mild cases, reduce your mileage or substitute non-weight-bearing activities such as swimming or upper-body strength training, so long as these don't aggravate the pain. "Avoid walking uphill, because this increases the stretch on the tendon, irritating it and making it weaker," says Schuemann. Regular calf stretches may help prevent Achilles tendinitis, says Michael J. Mueller, PT, PhD, a professor of physical therapy at Washington University School of Medicine in St. Louis. In severe cases, limit or stop walking and place cold packs on the injured area for 15 to 20 minutes, up to three or four times a day, to reduce inflammation and pain. When you return to walking, stick to flat surfaces to keep your foot in a neutral position, and gradually increase your distance and intensity.
Read more: http://www.prevention.com/fitness/fitness-tips/solutions-10-biggest-walking-pains/3-achilles-tendinitis#ixzz2ScKFbvGe
Hey!!! What are you waiting for??Go and grab the best walking shoe for you today…
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