What to Do About Sore Feet

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What to Do About Sore Feet

When you’re following a weight loss plan and exercise regimen, the last thing you want to do is become sidelined by an injury. So when foot pain strikes, you might feel undecided. Should you take a rest day or two, or push through your workout?

First, let’s discuss the obvious. Any time you suspect a serious injury, of course you should not exercise. You should also visit your doctor right away to get on the path to recovery. Continuing to exercise with a serious injury could make the problem even worse.

On the other hand, it is likely that you’re experiencing a problem that is common to people who have recently begun walking (or who have recently increased the duration or intensity of their walks). Does it feel like the tissues connecting your heel and toes are inflamed? It is very likely you’re suffering from plantar fasciitis. Here’s what you can do to address your pain and begin healing.

  • First, take an over-the-counter anti-inflammatory medication such as Motrin (unless you are not supposed to take these drugs due to a contraindication)
  • Roll the bottoms of your feet on a therapy ball or tennis ball to massage the sore spots
  • Stretch your calf muscles to release tension that can make the foot pain worse
  • Soothe your feet with an ice pack or a frozen water bottle

Luckily, you probably don’t need to take time off from your exercise routine and weight loss plan. If the pain is worse in the morning but improves as you get moving, that’s a good sign that you’re clear to keep walking. It might help to pursue a slightly easier walk than usual, such as reducing your distance or avoiding the steepest hills.

Or, you could switch to another form of exercise that is more comfortable until your foot pain goes away. Activities like swimming or biking are much easier on the feet.

Remember, these tips are only good for those who suspect plantar fasciitis from slight overexertion. Any time pain is severe, or if you can feel it in the bone, you need to visit a doctor immediately. Give us a call if you have any other questions about your weight loss plan and exercise routine.