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The list of tips for sore feet is not complete without mentioning the butt muscles. This group of muscles may be the laziest in the entire body. When the butt muscles become weak, the entire leg is affected, including the feet. Everything starts to turn inward. The thigh bone rotates inward causing "knock-knees." The ankles turn inward to the point that the arch of the foot can become plastered to the ground. This misalignment of the leg leads to a chain reaction of chronic pain.
Anyone with back, hip, knee, ankle, or foot pain should remember to strengthen the butt muscles. The easiest and most practical way to improve strength in the buttocks is to stand on one leg. Go ahead and try it (if needed, hold onto a chair for safety). Your beltline should remain parallel to the ground and your body should remain upright. If that was difficult, try it again only this time focus on tightening the butt cheek on the same side you are standing on. Once the butt muscles engage, the leg be...
Alternative Names Swelling of the ankles - feet - legs; Ankle swelling; Foot swelling; Leg swelling; Edema - peripheral; Peripheral edema Prevention Avoid sitting or standing without moving for prolonged periods of time. When flying, stretch your legs often and get up to walk when possible. When driving, stop to stretch and walk every hour or so. Avoid wearing restrictive clothing or garters around your thighs. Exercise regularly. Lose weight if you need to. References Goldman L. Approach to the patient with possible cardiovascular disease. In: Goldman L, Ausiello D, eds. Cecil Medicine . 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007:chap 48.
Alternative Names Lower leg pain; Pain - shins; Anterior tibial pain; Medial tibial stress syndrome; MTSS; Exercise-induced leg pain; Tibial periostitis; Posterior tibial shin splints Home Care Begin the healing process with 2 - 4 weeks of rest. Rest completely (other than walking for daily activities) for at least 2 weeks. You can try other training activities, such as swimming or biking. After 2 - 4 weeks, and when the pain is gone, you can start running again. Increase your activity level slowly. If the pain returns, stop exercising right away. Warm-up and stretch before and after any exercise. Use ice or a cold pack over the area for 20 minutes, twice a day. Over-the-counter pain medications will also help. Talk with your health care provider or a physical therapist about wearing the proper shoes, getting orthotics for your shoes, and running on the right types of surfaces. For anterior compartment syndrome, your doctor will recommend treatment. For a stress fracture, see your health care...
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