In our quest to live life to the fullest, many of us push ourselves to achieve more, whether it is in the gym, on the track, or in our everyday activities. However, the eagerness to do more can sometimes lead to overtraining; a condition where you have pushed your body beyond the limits, resulting in pain and injury. Taking care of your feet is the key to doing more.
Symptoms
Symptoms of overtrained feet: Feet are the foundation of your body, and healthy happy feet are what will keep you moving. Pain can develop when the feet and lower limbs have been overstressed. Paying attention to muscular pain is important for preventing injury. Swelling in feet is common with activity. However, rapid increases in vein volume from overtraining can lead to increased swelling, causing tightness in footwear and overall pain. Hot spots can form from the increased pressure leading to calluses, corns or blisters. Ill-fitting shoes are the number one contributor to callus, corn or blister formation.
Prevention
Prevention is key to helping you do more in life. Simple things like stretching before and after an activity will keep everything loose and help prevent injury like muscle strain. Gradually increasing the workout intensity, duration, or frequency will allow your body to adapt and decrease the likelihood of muscle strain or tears. Fueling your body with a balanced diet helps to ensure you have the energy to perform and recover from your workout.
Performance Enhancement
Investing in the proper gear, such as appropriate footwear, orthotics, and even compression socks can help you perform your workout with efficiency. Properly fitted shoes, that are designed for your specific activity, as well as orthotics, can help manage the pressure you are putting on your feet, decreasing pain and increasing performance. Compression socks will target those areas that normally swell with increased activity and prevent them from swelling in the first place.
Recovery
Listening to your body and paying attention to how your body feels is important. If you are feeling overly fatigued or sore, it’s okay to take a rest day. Rest is just as important as exercise for overall health and performance.
If you are already experiencing overtraining, don’t worry, there are strategies and techniques to get you back on your feet. Rest! Take a break from the activities causing pain and focus on gentle stretching, foam rolling or other relaxation techniques like massage therapy. Ice and heat, alternating between ice (which helps decrease inflammation) and heat (which relaxes muscles) can be beneficial. Just remember to not do more than 15 to 20 minutes at a time, and never apply ice directly to the skin.
Come See Us!
While we can’t promise instant pain relief with a single product or service, BioPed clinicians are here to support you on your journey to a more active life. We are equipped with the knowledge and products to get you where you want to be. So stay strong, stay active, and keep striving for more! But take it slow!
