Walking is the best exercise that everyone can do. The risk involved in this activity arises only because of the ignorant behavior of a person. In fact, a simple foot problem might become acute if left untreated. Every year, about 250,000 people complaint about foot problems just because they tend to pressurize the foot that has been healing from some chronic pain. The problem in the initial stages is ignored but later when the same becomes acute, be ready to bear the damage. The related consequences are that you feel misguided and stop exercising, the twitches of the muscles become inactive and consequently you gain weight. Experts do recommend their advice to prevent such foot problems including tendinitis, shin splints and so on. Here is a solution to all the problems that you might suffer from.
1. Plantar fasciitis
Symptoms: You might feel tenderness at the bottom of your foot or on the heel. In the morning if you feel such pain, you are sure to have plantar fasciitis.
Problem: A band of tissue called plantar fascia extends from the heel to the ball of the foot. Its function is to support arch and absorb shock. When both these functions are strained, the tissue around the heel and bone stiffens and this causes severe pain in the foot.
People who walk with their feet inside or with high arches often suffer from this problem.
Solution: Sit with ankle of problem causing foot over opposite thigh. Feel stretch in the arch by pulling toes towards the shin. Take the opposite hand over the sole of foot. Hold the stretch for 10 seconds and repeat the same 10 times. Now stand and roll the foot over water bottle.
To avoid pain, don’t wear the shoes that are flexible in the mid section. Wear supportive sandals and shoes that have balanced foot bed.
2. Ingrown toenail
Symptoms: The sides of the toes swell up.
Problem: The pain occurs when the toenail grows sidewards. This happens if the shoes are too small for your size. If you don’t find a solution the under portion of the nail can bleed causing the nail to fall-off.
Solution: Since your feet are likely to swell during the exercise session, go for the sneakers that are longer than you actually require. Trim your toenails straight rather than giving them a round shape.
Diabetic patients and the ones suffering with circulatory disorders should consult podiatrist in such a case.
3. Achilles tendinitis
Symptoms: Severe pain is experienced in the lower calf and at the back of the heel.
Problem: If you walk too much without building the tendon called Achilles tendon that connects calf muscle to the heel. Tendon is also weakened if you walk on uneven terrains.
Solution: In case of mild pain, don’t aggravate the pain by doing strenuous activities like swimming and body training. The problem can be kept at par by frequent stretching of calf muscles.
If the pain is severe then place cold pack on the affected area for sometime and limit your walking.
4. Bunion
Symptoms: Intense pain onto the side of the big toe.
Problem: The problems comes into the scene when the joint bones on the outer portion of small or big toe gets swelled because of misalignment. Bunions are common in flat-footed people and patients with arthritis.
Solution: Wear the shoes that have wide toe-box. Ultrasound also helps in relieving from the pain. The bony protrusion is removed by surgical methods in acute cases.
5. Lumber strain
Symptoms: Distress in the mid to lower back.
Problem: It’s not the walk that leads to the pain. The repetitive motion causes the distress. Inflammation in the nerves and arthritis also aggravates the problem.
Solution: In general, the trunk muscles should be strong. While walking, pull your belly towards the spine, i.e., flatten your belly. While climbing up a slope don’t bend at the waist.
6. Neuroma
Symptoms: Bad pain between each toe and in the foot-ball.
Problem: Numbness and pain is caused when the tissue surrounding the toe thickens. Morton’s Neuroma is a condition in which you feel as if you are treading on a small marble.
Solution: Wearing a roomier can treat if the problem is at the initial stages. In acute cases surgeries help a lot. Visit a podiatrist on time as the severity increases quickly. Wear comfortable shoes and avoid wearing heels.
7. Shin splints
Symptoms: Your shins are likely to get stiffened.
Problem: Shins and the surrounding muscles get swelled at the time of exercise as shins bear a weight up to 6 times of your weight. The strong calves pull on the weaker muscles near the shin and the pain increases. Walkers who are too fast to walk suffer from this problem. Walking too much on a hard surface for a long time also aggravates this.
Solution: Do not stress the tissues and take a complete rest for about three to eight weeks; this will give ample of time for the tissues to heal. Cold packs and ibuprofen are the medications to cut down the inflammation. Cycling and swimming are the low-impact exercises that can be done to avoid boredom.
8. Bursitis
Symptoms: The outer portion of the hips gets sore.
Problem: The fluid-filled sacs called Bursae gets inflamed under consequent stress. This problem is common in people with one leg slightly longer than the other.
Solution: avoid weight-bearing workouts. Go for swimming or for stationary bike rather. In case of acute problem you need to walk with the help of crutches.
9. Runner’s knee
Symptoms: A sore is witnessed in the knee-cap front.
Problem: When the shoe hits the ground, the knee can feel it because knee-cap rubs against femur causing tendinitis and damage to cartilage. Flat-footed people are susceptible to Runner’s knee.
Solution: Sqad strengtheners strengthen knee-cap. Do not bend knees and take small steps while climbing up and down.
10. Stress fracture
Symptoms: Pain in lower leg and foot is experienced.
Problem: In case you feel tenderness on a particular point of the foot or lower leg, you are likely to have stress fracture. Repetitive stress on the lower bone is the reason. Walking for hours and hours can also lead to stress fracture. Ignorant behavior leads to misalignment of the bone.
Solution: Back off and don’t stress the feet for many weeks. Don’t wear the old worn-out shoes. Eat cheese, green food and yoghurt as they are rich in calcium; this will help the bones to get strengthened. Engage in water-aerobics and swimming activities.
