Whether you're walking around the neighborhood, jogging on the beach, hiking a mountain trail or trekking through a national park, exercising on foot offers both health benefits and the pure enjoyment of outdoor recreation.
Strenuous, extended physical activities, such as walking, running, or hiking, can put tremendous pressures on the foot, and lower leg. These pressures can lead to a variety of painful injuries and conditions.
Common Injuries and Conditions
Blisters
Blisters can be caused by the repeated rubbing of skin against the inside of the shoe. Shoes that fit incorrectly can cause blisters, as can the process of breaking in a new shoe.
Blisters are made worse by damp, sweaty conditions of the shoe- commonly caused by extended physical activity.
Blisters can be prevented or lessened by wearing well-fitted, supportive footwear.
Calluses
Calluses are thickened areas of skin, which form on the bottom and sides of the feet. Too much callusing can indicate poorly fitted shoes.
Thick calluses may crack or bleed and can often become quite painful.
Dr. Roth recommends TABS arch supports to help cushion, support and protect areas of the foot sensitive to excessive callus formation.
Bunions
A bunion is a minor bone deformity usually in located in the big toe- often caused by crowding of the toes within the shoe. Bunions can be prevented by putting a spacer between the affected digits, and by wearing properly fitted shoes.
Plantar Fasciitis
The plantar fascia is the thick, connective tissue that supports the arch of the foot. It originates at the heel and extends to the base of the toes.
The plantar fascia tightens and stretches each time the foot is used, and is highly prone to overuse- especially if the arch is not supported by proper footwear.
Pain is typically experienced on the inside of the heel and along the arch.
Care measures include applying ice, stretching, anti-inflammatory medications, and gentle massage. The earlier plantar fasciitis is treated, the quicker it can be resolved.
Flat feet, also known as overpronation, are the leading cause of plantar fasciitis. Dr. Roth recommends FABS or MAGFABS to help alleviate Plantar Fasciitis caused by pronation.
Achilles tendonitis
Achilles tendonitis is a painful condition caused by the inflammation, and irritation of the Achilles tendon. The Achilles tendon runs the length of the posterior leg, extending to the heel.
Achilles tendonitis is often experienced by athletes- particularly long-distance runners.
The most common cause of Achilles Tendonitis is overpronation of the feet. Other contributing factors include improper footwear, and inadequate stretching before strenuous physical activity.
Dr. Roth recommends FABS or MAGFABS to help alleviate Achilles tendonitis caused by overpronation.
Metatarsalgia
Metatarsalgia also known as "stone bruise" is a painful foot condition in the ball-of-the-foot- the area just before the toes.
Ball-of-foot pain can be caused by a direct injury, or improper footwear that places downward pressure on the metatarsal arch.
Dr. Roth recommends TABS or MAGTABS to help alleviate the pain associated with Metatarsalgia.
Leg Fatigue
Lower leg fatigue may be induced through the pronation of the foot.
Pronation of the foot causes a generalized muscle imbalance to occur.
When feet pronate, your leg is no longer aligned properly, so your leg and foot muscles must work harder to give you the support usually provided by your bones. The muscles will fatigue, causing pain and discomfort.
Dr. Roth recommends FABS or MAGFABS to help alleviate leg fatigue caused by pronation.
Shin splints
Shin splints is the term used to refer to a painful condition of the shinbone, also known as the tibia, caused by small tears in the connective tissues that attach the muscles to the bone.
The overworking of the shinbone, and the affixed connective tissues that attach your muscles to the bone, is a major cause shin splints.
Chronic shin splint pain is commonly experienced among long-distance, and marathon runners.
Supportive compression wraps, such as Dr. Roth's Ultimate All-Purpose Wrap, assist in healing by reducing strain, and providing essential support to the affected area.
Pronation is also a common cause of shin splints. Pronation is the rolling motion of the foot from heel to toe while walking, jogging, or running. Too flat of a foot or too high of an arch can bring on a number of leg and knee injuries.
Dr. Roth recommends FABS or MAGFABS to help alleviate shin splints caused by pronation.
Ankle sprains/strains
The ligaments of the ankle keep the anklebones and joint in the correct position. They protect the ankle joint from abnormal, unnatural movements- especially exaggerated twisting, turning, and rolling of the foot.
A ligament is a flexible, elastic structure. A healthy ligament usually stretches within its limits, and then returns to a normal position. A sprain occurs when a ligament is forced to stretch beyond its natural range of movement.
A severe sprain can cause actual tearing of the elastic fibers of the ligament.
Ankles sprains are often the result of walking, running, or hiking on uneven ground- such as a beach, or mountain trail.
People who have had an ankle sprain or strain are at further risk while in the recovery stage. In an effort to provide greater support the ankle should be supported with a properly designed shoe and a correctly fitted ankle and foot wrap.
Dr. Roth's Ultimate All-Purpose Wrap is engineered to provide maximum support, compression and comfort. When a strain or injury has occurred and support is required; a wrap that will perform and can be adjusted to the desired tension is an absolute must.
Injury Self-Care
R.I.C.E. is a simple, and effective self-care measure that can be used to treat minor strain, and sprain injuries.
Instructions for R.I.C.E.
Rest the injured limb. Rest is a key part of repair. Without rest, continual strain is placed on the area, leading to increased inflammation, pain, and possible further injury.
Ice the affected area. A good method is ice every 20 minutes of each hour, for a 24-48 hour period. To prevent blood supply restriction to the skin, it is recommended that the ice be placed within a towel before wrapping around the area.
Compress the area with a wrap, or bandage. Compression aims to reduce the swelling that results from the inflammation.
Injury Prevention
- Stretch properly before and after walking, running, or hiking
- Wear footwear appropriate to your chosen activity
- Do not overexert yourself
- Increase your workout and mileage incrementally
Footwear Suggestions
Proper footwear is crucial in preventing injury and discomfort when engaging in physical activities such as walking, running or hiking.
- Walking Footwear Tips
- Look for a shoe with a low, rounded, and supportive heel. Too thick or too rigid a heel will inhibit the natural rolling motion of the foot when walking.
- Walking requires a shoe with a flexible sole and bendable toe area. You should be able to twist and bend the toe area.
- Look for a shoe that is lightweight and breathable.
Running Footwear Tips
- Look for shoes that aren't too loose, or too constrictive in width and length
- Do not wear new running shoes for a race or competition
- Tightening laces too tightly can result in a loss of stability and overpronation
- Monitor the shoe's wear and tear. Excessive shoe wear can lead to a variety of problems.
Hiking Footwear Tips
- Wear a hiking boot with a thick, sturdy sole. A thick sole will prevent discomfort or injury from sharp rocks or stones on the trails.
- Hiking boots should provide enough padding so that the sides of your feet are protected.
Increase your endurance
Many athletic activities put a lot of stress on your arches, as well as your feet, ankles, knees and lower back. Improving the position of the foot by providing arch support you can increase your endurance level and make your favorite activities easier and less painful.
FABS or MAGFABS can replace temporary measures such as taping and reduce the occurrences of injuries related to pronated feet. In an improved position, your endurance may increase, and you will feel less foot fatigue.
External Links
- Glossary of Hiking & Walking Gear
- Runner's World.Com: Running, Racing, Training and More
