You’ve probably heard of the ton of benefits that walking can offer. It can improve energy levels, and muscle endurance, strengthen the bones, decrease excess fat, and more. But, walking can also be rough on your old feet. Many adults struggle with pain underfoot after walking.
Roughly 6% of the American population has foot injuries, flat feet, or bunions every year. Heels that are 2 and a half inches or higher, can increase the load on the forefoot by 75%, thus increasing the risks of pain and discomfort.
If you want to learn how to look after your feet when going for walks, then you are in the right place. The guide below can offer some practical tips on how to minimize discomfort and pain when walking. Including ways to prevent soreness.
Why Are My Feet So Painful When I Walk?
There are more than 7,000 nerve endings in every foot. Your feet give you grip and strength to walk and run. They offer balance, stability, and shock absorption. When the protective cushioning around your feet deteriorates, the foot is misaligned or injured, it is normal to experience significant pain.
Different health problems can make your feet hurt when you walk. Some of the most typical causes of foot pain when walking include
– Ill-fitted shoes
– Blisters
– Calluses and corns
– Ingrown toenails
– Flat feet
– Arthritis
– Morton’s neuroma (pain in the affected toes)
– Plantar fasciitis (heel pain)
– Metatarsalgia (pain in the ball of the foot)
There can also be other hidden reasons behind your foot pain. For example, pregnancy, diabetes, and high-impact workouts can have some role to play. If the pain when walking is severe, talk to a podiatrist. They can perform a physical assessment and evaluate your medical history to find what’s causing the problem.
How Should the Foot Land When Walking?
Efficient and comfortable walking starts with a good foot strike. You should try to have a good posture when you walk, so you reduce the strain on the feet, ankles, and toes. When you take a step forward, you should land directly on the heel of the foot. Then, pass the pressure onto the ball of the foot. Next, raise the heel and push off the foot with the big toe.
How Do You Take Care of Your Feet When Walking a Lot?
You should prepare your feet for enduring a long walk. Some preparation can help you reach the finish line and minimize discomfort and pain. Here are some long-distance walking tips for feet you can try:
– Tape the feet. If you have conditions like plantar fasciitis, try taping your feet for long-distance walking. Taping can decrease the amount of moving and stretching the ligament does when you walk. It allows the plantar fascia to heal and avoids additional damage.
– Change your footwear. Choose shoes that are a perfect fit for you. They should offer adequate cushioning, flexibility, and support. Good running shoes can give breathability, protection, and comfort and make walking more effortless. If you can’t find the right shoes, you can have a pair professionally fitted.
– Wear anti-blister socks. Many anti-blister socks are coated with a silicone polymer. This helps avoid friction between the fabric and the skin, therefore avoiding the risk of blisters. Their moisture-wicking capabilities also keep the feet comfortable and dry.
– Use insoles. Wearing the right insoles can help get that much-needed pain relief for foot, leg, and ankle problems. They can also align the feet into a healthy position when walking. Insoles enhance the comfort of your shoes, improve your posture, and reduce the risk of blisters and irritations.
How To Care for Sore Feet After Walking?
There is nothing worse than having sore feet. It is important that you look after your feet after you take your shoes off. That way, you can minimize the discomfort the next time you go for a walk. To reduce the soreness, soak your feet. Soaking calluses and corns in soapy water can soften them.
Pour some Epsom salt into a basin with warm water to relax the muscles, and curb the swelling and soreness. To relax and soothe the skin, add chamomile tea. To create that ultimate calming aroma, add a couple of drops of lavender essential oil.
Eucalyptus oil works just as well for sore feet as it creates a pleasant smell and can reduce swelling, pain, and inflammation. After soaking and drying the feet, give them a quick relaxing massage. This can help boost circulation, relaxation, and lymphatic drainage.
How Do You Take Care of the Feet as You Age?
Aging feet need more care and attention. As you get older, it is normal to have weaker bones and wear and tear on the joints, which cause foot pain. Older adults have less elasticity and thinner skin, especially on their feet. So their feet are more likely to hurt.
You should keep an eye on your feet and keep them as flexible, comfortable, and mobile as you can. To keep aging feet healthy, here are a few tips to try.
– Maintain proper foot hygiene. Wash the feet daily and dry them thoroughly before you put the socks on. Moist areas are a breeding ground for bacteria, so you want to keep your feet as dry as possible.
– Put in a fresh, clean pair of socks every day. This keeps the feet free from fungus and bacteria.
– Carefully inspect the feet for blisters, cracked skin, sores, or bumps. If there are any open wounds, be sure to treat them. Applying a bandage can help decrease discomfort and pain.
– Trim the nails. The nails change with age. They grow more slowly and become brittle and dull. Their color can also change from translucent to opaque and yellow. In older adults, the toenails can become particularly thick and hard. Ingrown toenails can also be more prevalent.
Conclusion
Anyone can experience foot pain when walking. But, that doesn’t mean you should ignore the problem. It is a good idea to try a couple of options to reduce discomfort and pain. Options such as taping the feet, changing the footwear, using insoles, and anti-blister socks can help. As an aftercare tip, give your feet a quick soak and massage.