Have you noticed how many people around our neighborhood are walking/running in mass quantities? With all the local gyms and general health/wellness centers still closed, people have migrated outside and started mapping out their neighborhoods for regular exercise. I admit, I have been going outside to get exercise and physical release. Friends of mine have started jump roping to increase their stay at home cardiovascular duty and have flared up their Achilles tendon.
Others that I have seen people running, jogging, power walking, cruising around and just flat our getting out and enjoying nature. As a local resident, we enjoy some amazing trails just south of Loma Linda that is popularly known as “Hulda Crooks” trails. These trails have been packed with cyclist, walkers, and joggers alike. Everyone that I have encountered has maintained their 6ft distance to heed to government recommendations in public spaces.
However, what has happened with all this increase outside activity and physical mobility is increase foot/heel pain, aka plantar fasciitis.
If you or someone you know has been doing their due physical duty to maintain their fitness during this crazy time known as quarantine, I’d love to give you 4 of my top recommendations to combat this physical stress in your feet.
Here are some immediate suggestions to help with that nagging pain that is typically presenting itself on the bottom of your foot, close to your heel.
1: Stretch: (best one!!! Does not cost you anything other than giving yourself some TIME)
A simple parameter rule that I give all my patients is the following: “Hold a medium intensity stretch for 60 seconds and repeat it 3 times. Repeat that sequence 2-3 x/day” also, do it to both legs.
Medium stretch + 60 second holds + 3 repetitions per leg = great tissue lengthening with out trauma.
2: Orthotics
Most people do not even realize that they have dropped arches. You have a total of 3 arches in your foot. Even 1 dropped arch can start a cascade of issues up your leg and into your body. If you are unsure, get scanned. Rendon Physical Therapy uses a 3-D and an infrared scanner to give you information about how your feet are holding you up against gravity.
3: New shoes:
Most athletic mid-priced shoes ($45-$80) come with a generic foam and insert, they feel good for about 4-6 months then the cushion absorption wears out and your body continues to pound the pavement with decreased support and shock distribution.
FYI: A good custom orthotic for arch support can make a medium-priced shoe feel amazing, even if it is a little old.
4: Get a Physical Therapy consult for your feet.
Get a movement specialist such as a Physical Therapist to evaluate and assess what is going on with your feet. Not all pains are created equal. Some are short term, and some are long term. However, the most important factor is to find out where the root of the pain is coming from, and fix that, not cover it up with medications or injections and let the pain keep getting worse.
If you are one of the thousands that has flocked to our local streets, trails and sidewalks to get your activity and walking time, and find yourself wanting to continue this new and amazing experience but your feet are talking to you differently, do not delay, try any or all of the above suggestions to keep you doing the healthy and wellness based alternative due to what this current social distancing state has all left us in.
If you would like a free report or consultation, call us at 909-796-0012 or visit our website at www.rendonPT.org and download our free report or schedule a visit for your foot pain.
***Special offer for the readers of this article. ***
Mention this article and receive 1 of the 5 promotional visits this month. ($325 value) for only $195!
Promotional visit includes: 1) Scan of feet with Report, 2) Leg rejuvenation package of massage-compression sleeves, and 3) a skilled manual intervention.
Be well, Be healthy, Stay safe and God bless you.
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