Legs contain a quarter of all the bones in the body. They absorb half of your body weight through every step. Sure you can do an occasional pedicure or you can lift them up on the sofa at the end of the day, but experts say that everyone should do much more for their legs than that. A person walks around 1000 km per year. Legs are the second part of the body that works hard, the first being heart. Legs are very important: when they are painful, many problems occur. Therefore they deserve more attention.
4 solutions for the inconvenience of feet
1. Leg cramps – These muscle spasms can cause strange blocking of fingers or painful sensations in the foot.
What you can do: Drink plenty of water especially when doing physical activity (dehydration is the main cause) and try to make your legs stronger. People do not use their small muscles of the feet effectively, so that lactic acid accumulates in the muscles and spasms occur. In the sitting position (on a chair) put a towel on the floor that you will raise with each leg. Push the center of the foot. Continue alternating legs until your fingers get tired. Repeat daily.
2. Plantar Fasciitis – A sharp pain in the heel caused by inflammation of the tissue that connects the heel bone and the toes.
What you can do: Use ibuprofen (if it’s not contraindicated by your physician) and rest your feet for a week. When you restart the exercise, intensity will gradually increase. Stretching may be useful. Put the ankle that upsets you over the opposite knee and then bend your toes backwards with a hand and foot massage with the other hand. Do this for 30 seconds three or four times a day. If the pain persists see your doctor (it may recommend cortisone injections to reduce inflammation).
3. Plantar warts – These growths on the soles of the feet are caused by viral infections.
What you can do: Apply a treatment not prescribed over them like a patch of salicylic acid. If they do not disappear in a few weeks, see your doctor to recommend a stronger treatment such as burning them.
4. Stress fracture – A small crack in a bone of the foot, this occurs most often in athletes, in front of the foot, causing pain and swelling. Increasing exercise intensity or frequency can cause this problem.
What you can do: Take care of yourself. Light exercise can be done with low impact – walking or swimming – are allowed if pain occurs. Otherwise, rest the leg a few days. Most often stress fracture heals itself, but if the pain persists even after several weeks, see your doctor. Then resume workouts gradually.
4 myths about feet
1. Flip-flops are recommended for maintaining healthy feet. It would be an ideal alternative, but the traditional flip-flops do not have any support, nor do they attenuate the walking in any way. Chances are your feet my get hurt within a few hours of wearing them. In fact, wearing this type of shoes can lead to tendonitis, foot pain and ankle sprains.
2. Foot size and width does not change. Pregnancy, weight gain and even aging causes stretching of feet ligaments, causing them to be larger even with a number.
3. Some leg pain is normal – Certainly not! Any discomfort means replacing the shoes, rest or change the practice exercise area (choose a treadmill that is more indicated than concrete, for example).
4. To prevent having athlete’s foot, it is recommended to wear slippers in the locker room. They help, but what causes the development and multiplication of viruses in the legs is a humid environment (like sweaty feet or poorly ventilated shoes). Immediately after exercise, change your sneakers with casual, cry shoes.
Tips for Buying Sneakers
Before you buy sneakers, you should keep in mind the answers to the following questions:
– where will you use these shoes? Depending on the type of work they will do, the foot needs support and cushioning in different ways.
– is attenuation and additional control during movement required? This depends on the shoe size but also the shape. Make the Bathmat test to know this: look at the marks you leave on the floor after you take a shower. You see the heel but there is only a hint to the fingers? Means that the notch in the bottom is accentuated and you need shoes with additional shock absorption. If mark left is similar to a kidney, the notch in the base is quite small and you need to look for shoes that provide larger stability when doing exercise .
– what shoe size do I have? Usually, for sneakers you wear a larger number than in other types of shoes. To buy the ideal size try on sneakers with socks.