Most people complain of pain in their feet and legs when they walk. They even buy special shoes because someone told them the shoes are the problem. Imagine That! Fall is back, the weather is great and it is time to put on those walking shoes and start walking! I can hear the groans as I write. My feet hurt, it bothers my legs, my knees hurt.! Many believe it is their shoes and many shoe salesmen will agree. We have been told for decades that good shoes must have arch supports, heel supports, and cushioning. Your shoes are important, but it is not all those supports that make a difference. The arch support can temporarily stop the pain in your arch, but it will come back because your arch muscles are too short. Over time the arch support will make it worse. Orthotics will do the same thing. It is like putting your foot into a cast. It feels good for the short term, but it do damage in the long term.
Well it is time to get back to work. Pull out one of those golf balls and put it on the floor. Place your foot on top of it, in the arch area, and begin to press. Yes it will hurt a little, but breathe and press on until the pain stops. If you can reach your foot, you can use your fingers to soften up the arches and get them ready to walk.
Next, when walking your shins will get fatigued. Sitting in a chair, cross one leg over the other. Use both hands and wrap around your leg and squeeze just below your shin bone. Start at the knee and work your way down to your ankle. There are 3 muscles in your shin, so you will have to do this three times, each time move a little farther away from your shin.
Lastly, the calves will tighten on you and that can lead to plantar fasciitis or heel pain. In a lying position, wrap your rope, or yoga strap around the ball of your foot. Pull your foot toward you and hold for 2-3 seconds, then repeat 8-10 times. Next shift your foot inward and repeat the same stretch. you will feel the stretch on the outside of your leg. Finally shift your foot outward so you can stretch the inside calf. Almost done, now just sit up and repeat the last 3 stretches while in a seated position. Remember to lean toward your toes so the stretching will be more fun!
Don't forget to do both legs and feet. Most people tend to focus on just the area that is hurting. Many times it is the opposite side that creates the pain.
Now you are ready to go walking! Happy walking and remember, if you have any questions just call us at The Muscle Repair Shop.