Do you know that your feet contain only a quarter of the bones in your entire body and yet bear all of your body’s weight? In fact, during exercise, the pressure on our feet can expand to more than twenty times our body’s weight. It’s no surprise then that high-impact exercise can be one of the major causes of foot pain, which can leave us feeling down and eliminate or reduce any post workout highs. Fortunately, a few measures taken before or immediately after working out can help ensure that we do not put undue stress on our feet:
Wear proper shoes
Before you begin any exercise routine, take the time to ensure that you have the right gear. A key component of that gear should be your footwear as this can make a huge difference in the level of pain you experience in your feet post workout. To find the best shoes for exercising, shop in an athletic footwear store and get your feet properly measured. Next, ensure that your desired footwear is well-constructed with a flexible bed for your toes, a solid heel counter for the back of your feet and extra supportive cushion in the form of padded insoles.
Do warm up exercises
At the start of your workout program, make sure that you warm up your muscles, including those in your feet. A quick and effective warm up for your feet is to sit in a chair with both feet flat on the floor. Then, raise one leg and use the big toe on that foot to draw circles in the air 10 to 20 times. Reverse the direction and draw another 10-20 circles. Repeat the exercise with the other leg and foot.
Ease into a workout routine
One sure route to foot pain and other types of bodily aches is to begin an exercise program and quickly over exert yourself. It’s a common mistake that most people make – don’t do it! Going too hard too quickly can lead to foot pain and cause other conditions such as blisters, foot fractures, and tendonitis just to name a few.
Elevate your feet while resting
Post-work out foot pain usually arises from swollen feet and elevating your feet helps to counter this issue by improving circulation. Make sure that you are raising your feet at least to the level of your heart.
Pamper your feet
After working out, trying rubbing your feet to relieve tired and sore muscles. To do this effectively, rub the top of the foot, slowly working your way down to the sole with increasing pressure. In addition, it’s a great idea to soak your feet in a warm Epsom salt bath for 20-30 minutes. The magnesium in the salt will help relax your muscles and can help to reduce inflammation and swelling.
If you find that your foot pain persists even after implementing some of these home remedies, it’s time to contact your podiatrist. Contact The Advanced Foot and Ankle Institute of Georgia to get in touch with a qualified podiatrist in Marietta.