Your walking plan is going great, you’re getting those daily steps in, and your weight loss plan seems successful… And suddenly your feet start hurting. You’re tempted to skip your regular walks, but you don’t want to derail your success. What can you do about foot pain?
Does it feel like the tissues connecting your heel to your toes has become inflamed? You might be suffering from a condition called plantar fasciitis. It’s common in distance runners, people who’ve recently added distance or hills to their daily walks, and those who have recently begun a walking routine or upped their intensity. Sound familiar?
Of course, if you suspect a more serious injury, you should see a doctor right away. But if you suspect simple strain and inflammation from your walking regimen, you don’t need to derail your weight loss plan. Just address your problem with the following steps:
- Try an over-the-counter anti-inflammatory medication like Motrin.
- Massage the bottom of your feet by rolling them on a therapy ball (a tennis ball will do in a pinch).
- Use a frozen water bottle or ice pack to soothe your sore feet.
- Stretch your calf muscles – tightness in the calves can exacerbate foot pain.
- If the pain seems worse in the morning but subsides as you get moving throughout the day, keep moving as long as you feel comfortable. Take it easy on hills and extra distance in the meantime, until the morning pain subsides.
- Switch to swimming, a stationary bike, or another form of exercise that feels comfortable to you, until you feel like walking or running again.
If pain persists for more than two weeks, is severe, or is felt in the bone rather than connective tissues of the foot, go see a doctor. And of course, if you have any other questions about your exercise routine, eating regimen, or anything else related to your weight loss plan please give us a call.
