Tips to Avoid Muscle Strain in Your Feet

With so many muscles and nerves in your legs, muscle cramps are always an option. Because we stand on them all day, these wounds are painful and extremely debilitating.

How did it happen?

  • Muscles can expand or even rupture for a number of reasons.
  • Injuries and trauma
  • Bad exercise techniques (eg incorrect warm-up)
  • Muscle weakness due to lack of movement

These situations expose the soft tissues on the feet to abnormal pressure, leading to tense muscles (sometimes known as tense muscles). The term also refers to nerves that connect to bone muscle.

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Muscle strengthening is not limited to injury or lack of exercise. Everyday situations can be to blame. Turning your foot in front of the train or climbing stairs has the same effect.

Cold weather can also make it worse – in fact, this problem is more common in winter. Muscles are harder in the cold and therefore more prone to injury.

What are the symptoms of muscle tension?

When you pull a muscle, you immediately notice:

  • Pain or tenderness
  • Redness and / or swelling
  • Muscle cramps
  • Tight and limited mobility
  • deterrence

Mild strains may go away without professional help, but don’t ignore them at all. Even minor problems can affect your posture when you try to relieve pressure on a painful area and it will continue to cause a lot of problems.

How bad is Strain?

Muscle strains fall into three categories.

Class 1: soft. Little or no swelling and pain may not be visible until the day after the event. There can be no muscle tearing.

Class 2: Matich. Inflammation and / or injury and pain from the beginning. You may also experience problems with strength and mobility. This means that there are many cracks in the muscle fibers.

Class 3: Grabs. Severe pain, itching and inflammation. Unfortunately, you have a lot of torn muscles.

Should you consider it at home? For class 1 (mild) strains, the R.I.C.E. In fact, it makes sense to use it immediately at any level of stress.

REST: Allow the wound to rest as much as possible for 48 hours.

LED: Apply ice pack to tense muscles for 10 – 20 minutes at least 3 or 4 times a day. Do not apply directly to the skin. Cover it with a clean cloth. It can cool injured muscle and reduce inflammation.

COMPRESSION: Wrap the injured area with an elastic bandage. It can also help reduce inflammation, but make sure it is not too tight as it restricts circulation.

ELEVATE: When sitting or lying down, support the injured leg by placing it on a pillow or cushions. R.I.C.E should be sufficient to completely alleviate mild exertion in 48 to 72 hours. If the inflammation disappears (and only then), you can use heat to support the healing process. Anti-inflammatory drugs, such as ibuprofen, can also work, but always make sure they are safe for you. A pharmacist can help.

For Class 2 or 3 situations, or if symptoms persist, it is time to seek professional help.

Thank Goodness for Your Podiatrist

Persistent sharp pain and swelling can indicate fractures or severe cracks, so your doctor will be the first. Once it is under control, your Podiatrist can support your recovery.

At Feet By Pody, Prospect Podiatry can help you with exercises that stimulate healing and build strength and flexibility of injured muscles. Biomechanical assessment or prosthetics can also be used to improve lower limb position and prevent further injuries.