The feet are one of the most durable parts of the human body. They have mighty strength that can carry a person’s weight and maintain proper posture, balance, and gait. So, once the feet are affected, it can significantly impact one's overall well-being. This is exactly why proper care for your feet is essential.
In this post, you’ll learn more about how feet problems can affect your fitness and overall health.
Restrict You From Performing Weight Exercises
Doing weight exercises isn't recommended if you have plantar fasciitis or inflammation of the tissue connecting the toes and also the heel bone. Those who usually experience this problem are runners, obese individuals, those people who are always walking barefoot, in addition to people with high arches or flat feet.
This foot problem is chronic and can take about six to 12 months to completely heal. The inflammation must subside before resuming weight-bearing activities and exercises.
So, how do you deal with plantar fasciitis? Check out these pointers to help manage plantar fasciitis:
- Use an ice pack to relieve inflammation: You may wrap a small- to medium-sized towel or face towel around a plastic bag that's filled with crushed ice. Wrapping a towel around a frozen pea or corn package is another good idea. Apply it on your heel at least three times a day for about Fifteen minutes at a time. Also, you can fill a pan with ice and water and soak your heel for 10 to 15 minutes twice a day, keeping your toes out of the water.
- Stretch: You can do stretching of the Achilles tendon, calves, and the bottom of the feet, making the muscles of your legs and feet stronger. Stretching helps stabilize your ankle, relieve pain, and prevent this foot problem from returning.
- Take pain relievers: You can take nonsteroidal anti-inflammatory drugs (NSAIDs), that are around over the counter. Click here to learn more about other available choices in treating plantar fasciitis, including surgery.
Feet Problems Affect Your Balance
Balance nerves “mechanoreceptors” send messages towards the brain to let you know how your feet will work. Aside from being responsible for maintaining balance, balance nerves cause you to aware of the location of your feet wide. However, if the brain nerves are damaged, the mind may not get the feedback properly, thus causing balance problems, making you at risk of falls and inside your fitness.
Here’s how feet problems can affect your balance and overall fitness and well-being:
- A stiff foot, including arthritis, while carrying out a walking cycle results in little to zero shock absorption, in which excessive shock is applied through the ligaments, tendons, and muscles.
- The foot type that is commonly associated with stiff feet are “high arched” and supinated feet, affecting the nerves of the legs and feet.
- One tell-tale sign that your balance nerves aren’t working well is frequent tripping over the edge of a lifted footpath or small ground bumps, restricting you against performing exercises that require balance, for example yoga and Pilates.
Quick Guide On Common Feet Problems
Blisters
This foot problem is a painful condition involving raised fluid pockets caused by standing or walking for prolonged amounts of time, having sweaty feet, or wearing ill-fitting shoes. While blisters aren't very serious, the pain can be intolerable with a people, restricting them from exercising and performing other movements and activities. Be sure to check with your doctor if your blisters come with flu-like symptoms.
Bunions
If you notice a bump on the side of your big toe, making it bend toward your toes, it may be a bunion. Tight-fitting shoes, prolonged standing, or inherited foot structure would be the risk factors of developing a bunion. Because of inflammation and pain, even walking is fixed.
Corns
Corns are thickened skin of the soles from the foot or toes. Corn formation is really a normal body response to prevent blistering from the feet, like when you always wear poor-fitting shoes, or else you have hammertoe or bunions. While corns are unsightly, they're usually not painful. However, with time, this foot issue can be a big problem if it becomes irritated, which could impede you from exercising. A doctor may prescribe medications or perform surgical removal of corns.
Claw Foot Or Claw Toe
This foot problem might be obvious at birth. With this particular condition, the joint from the first toe points up, as the second one points down. Other concerns that may cause claw toe is really a serious medical condition, such as diabetes, cerebral palsy, rheumatoid arthritis symptoms, and stroke. Treatments for claw foot may include wearing proper shoes, splints, medications, toe exercises, and surgery.
Gout
The great toe is usually affected by gout because of high uric acid levels in your body. This condition causes intense pain. It commonly affects older men, aged Age forty and above. Some gout patients may feel like their feet are on fire.
While gout will come and go, it can develop into a chronic condition that may cause joint damage. Treating gout includes medications and lifestyle modifications, for example avoiding certain foods, including seafood (shrimp and shellfish), sardines, organ meats, grain liquors, and steak.
Fungal Nail Infection
Fungal nail infection is brought on by fungi entering the toenail due to moisture, and the signs and symptoms usually develop gradually. Utilizing a public locker room or pool, a skin injury, being exposed to contaminated nail instruments, and health conditions, such as diabetes, are some of the causes of fungal nail infection.
Here would be the signs and symptoms of fungal nail infection:
- Streaking or scaling
- Flaking
- Crumbling
- Yellow spots
Athlete's Foot
Athlete’s foot is a contagious feet condition that usually appears after being exposed to wet environments, for example public showers, swimming pools, and locker rooms. Having one of these foot problem can affect your fitness due to the unsightly look, foul smell, and discomfort it brings. Your level of confidence can be affected, restricting you from performing at your best.
Take phone important things you need to know about athlete’s foot:
- The common indications of athlete’s foot are stinging, burning feet, and itchiness. Foot blisters, dry, raw, and cracked skin, and crumbly toenails may also develop on your feet.
- Over-the-counter (OTC) goods are available in treating athlete’s foot, for example foot powders and sprays. Your doctor can prescribe medications to solve a severe athlete’s foot.
Hammer Toe Or Mallet
Hammertoe or mallet is diagnosed when the curved toe points down rather than outward. Genetics, poor-fitting footwear, or other foot problems, such as bunion, high arch, toe injury, or arthritis, would be the risk factors of hammertoe.
This foot condition may cause pain when walking or stretching the feet. Also, the wiggling of your toe may seem difficult to do. Wear comfortable shoes and employ over-the-counter footpads and cushions to experience relief from the symptoms.
Plantar Wart
A plantar wart is a wart found on the bottom from the foot, and which is brought on by human papillomavirus. It’s usually transmitted in locker rooms, public pools, and other moist environments. When walking, plantar warts cause pain, restricting a person from performing walking cycles along with other exercises. Plantar warts are treatable and, sometimes, go away on their own. Salicylic acid-containing products can help address this unique condition.
Ingrown Toenail
Ingrown toenails refer to toenails that grow into the skin surrounding them. These usually occur when you have curved nails, compressed toes, poorly trimmed nails, or perhaps a toe injury. Also, genetics play a role in the development of this foot problem.
Mild ingrown toenails usually cause tender skin and discomfort that may be treated with pain relievers, topical antibiotics, and warm soaks. Severe ingrown toenails can become infected, causing redness, pain, pus, and bleeding, and could not heal on their own. Sometimes, an ingrown toenail might require surgery.
Metatarsalgia Or Stone Bruise
Metatarsalgia or stone bruise is a condition that affects the ball of the foot. It is caused by high-impact exercise, poor-fitting shoes, or any other underlying conditions. The area between your arch and toes may feel numb or sharply painful. Others describe the sensation as having a pebble inside their shoes, with symptoms getting worse as time passes.
Here are some ways to treat stone bruise:
- Rest your feet
- Apply ice
- Take pain relievers
- Use well fitting shoes
- Consult your personal doctor for severe symptoms
Heel Spur
Heel spurs are associated with calcium deposits growing between your arch and heel. The twelve signs and symptoms of a heel spur include swelling or inflammation, pain, and a bony front heel protrusion. Another foot condition, plantar fasciitis, may accompany heel spur.
Here’s how a heel spur is treated:
- Check your footwear and avoid tight-fitting shoes
- Rest your feet
- Use a cold compress
- The doctor may prescribe physical rehabilitation, medications, or surgery.
Flat Foot
A individual who lacks foot arch has a flat foot, which, sometimes, requires treatment. Standing for long periods and exercising could cause pain, thus impeding fitness activities. Pain-killer, lifestyle changes, and orthotics are the recommended treatments for flat foot.
How To Properly Care For Your Feet
1. Evaluate Your Footwear
Always wear comfortable shoes and steer clear of tight fitting ones that may cause pressure to the feet.
2. Keep Your Feet Clean And Dry
Wash your feet properly in warm, soapy water every day. Avoid soaking the feet as it can strip off the natural oils of the skin. After washing your feet, dry them thoroughly, paying close attention among the toes, where most fungal infections develop, for example athlete’s foot.
3. Moisturize And File
Dry skin should prompt you to definitely apply moisturizing cream, especially between the toes. Calluses and hard skin should be removed using a foot file or pumice, but avoid overdoing it because it could result in skin damage.
4. Cut Your Toenails Carefully
It’s important to trim your toenails using proper nail clippers. You need to cut straight across and not down the edges or in an angle, which may cause ingrown toenails.
5. Change Socks Everyday
Changing your socks everyday can keep your feet from smelling bad. Cotton socks are a great option, as well as bamboo or wool socks that allow your feet to breathe, keeping them at the right temperature. There are also specialist socks that are available for workout or sporting activities.
Feet Safety Tips During Exercise
1. Stretch Your Feet
Stretch your hamstrings and feet by using a tennis ball, which you can roll beneath the soles of your feet. It will help relieve foot tension and reduce symptoms of plantar fasciitis. Foot-specific exercises strengthen the feet. Balance exercises and barefoot exercises keep the feet strong. Yoga moves, such as Mountain Pose, is an excellent feet workout.
2. Rest Your Feet
High-impact exercises could cause foot problems, so make sure to rest your feet in between sets to prevent them.
3. Keep Your Feet Dry and clean During Exercise
Avoid bacteria, fungus, and viruses by upholding your feet clean and dry. Wear a waterproof sandal or flip-flops when you shower after exercise at a public locker room. Dry the feet using a clean towel and use antifungal foot powder. Inspect the feet for blisters, cuts, spots, or bruises regularly. First and foremost, don’t ignore foot aches and pain.
4. Wear Comfortable Shoes
Investing in a good footwear can help avoid feet problems. Wearing ill-fitting shoes usually lead to foot pain and injuries. There are lots of types of shoes one can use during a workout. Walking sneakers have better heel and overall cushioning as compared to running sneakers. On the other hand, flexible shoes are best for walkers as they offer excellent cushioning for the ball of the feet, promoting optimum arch and weight support.
Conclusion
Feet problems, such as arthritis, bunions, corns, blisters, athlete’s foot, and foot structural abnormalities, can affect your fitness. Some patients are unable to perform their usual workouts because of pain, inflammation, and irritation brought on by these feet problems. That’s why prompt medical consultation is highly recommended to diagnose and treat any foot problem in early stages. By doing so, you’ll improve your quality of life and resume to your normal activities and fitness regimen as quickly as possible for your overall health.
