Ways to Avoid Muscle Strain in Your Feet
by Ida Carroll
Your feet are home to plenty of muscles and tendons. Whether you wear fancy shoes or you exercise a lot, there's a risk that you could strain them. When you experience a muscular strain in your feet, life can become uncomfortable very quickly. Here are some ways to prevent strains from happening.
Understand Symptoms
Understanding the symptoms of a muscle strain in your feet can prompt you to rest up and stop the problem from worsening. They include:
- Tenderness and pain that may worsen when you walk
- Tightness and a reduced range of movement
- Weakness in your feet
- Redness and swelling
If any of the above symptoms appear severe or they worsen, schedule an appointment with your podiatrist so they can examine the issue.
Try the RICE Method
Rest, ice, elevation and compression can help to reduce some signs of muscle strain. They can also promote healing, which should allow you to return to your usual activities as soon as possible. Using the RICE method is particularly important during the first 48 hours, as this is when the body's initial healing process takes place. If RICE doesn't appear effective or your symptoms worsen despite self-care, you may need to use podiatry services.
Change Your Shoes
Do you notice that your pains and strains occur after you wear certain types of footwear? If that's the case, you need to look into changing your shoes. Common culprits include shoes with high heels, those that are too tight, and flat shoes that offer little grip or support. If you're regularly wearing such shoes, you're placing more strain than is necessary on your feet. After switching to a different pair of shoes, try keeping a record of how much pain you experience when wearing something new.
Assess Your Gait
If you like to work out, it's worth assessing your gait. A gait assessment can point you in the direction of the right type of footwear. You'll receive the right type of support for your arch and reduce your likelihood of experiencing an injury. In addition to a gait assessment, ask a professional to look at the way you use your feet when running or hiking. If you don't have the right heel-toe strike, you could be placing more strain on some muscle groups than others. Finally, you may want to look into using other types of exercise as an adjunct for the one you love. For example, stretching and yoga to support the muscles in your feet and lower legs. Look into podiatry services for more information.
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About Me
If you are like me, you have probably been in embarrassed in the past about having thick, yellow or otherwise unsightly toenails. You may have even suffered pain from your toenails. Those statements used to describe me, but with the help of my family and podiatrist, my toenails have returned to a strong, clear and beautiful state. The journey wasn't always easy, and it forced me to ask a lot of questions and do a lot of research. As a result, I learned everything you can find in these blog posts. I see other people with painful looking toenails on the street, and I want to help them with some pointers, but walking up to strangers – however well intentioned – is a bit beyond my comfort levels so I decided to create this blog. I hope it helps and entertains you!