Stress is everywhere and has become a part of modern life. Stress has a negative impact on the body in various ways, including the musculoskeletal system. Stress is known to increase muscle tension, change blood pressure and affect the release of various hormones and neurotransmitters. Walking is a simple, natural and inexpensive way to combat stress, although it can cause strain or discomfort in your feet-especially if you're not used to it. There are many ways to keep your feet comfortable, either at home or through the care of a healthcare professional.
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Part 1 of 3: Comforting Your Feet at Home
Step 1. Elevate your feet while you rest
One of the causes of foot pain is excessive use of the foot and swelling. Elevating your feet while relaxing at home will help remove gravity and allow blood and lymph fluid to exit your lower limbs and get back into circulation. Removing socks or stockings will also help reduce swelling, thereby making your feet more comfortable.
- Elevating the legs parallel to or higher than the position of the heart is very good for improving circulation.
- Use soft pillows to elevate your legs when you lie on the couch, but don't block blood flow by crossing your legs or ankles.
Step 2. Consider soaking your feet in an Epsom salt solution
Soaking your feet in warm water mixed with Epsom salt can significantly reduce pain and swelling, especially if the pain is caused by muscle tension. The magnesium content in salt helps relax the muscles. Make sure the water is not too hot to prevent scalding, but try to keep the water as warm as possible. The warmer the water, the more effective Epsom salt will be. Don't soak your feet for more than 30 minutes because salt water draws fluids from your body and can dehydrate you.
- If swelling is a major problem in your feet, after soaking them in salt water, continue to soak them in ice water until the feet feel numb (about 15 minutes or so).
- Always remember to dry your feet thoroughly after soaking so you don't slip or fall.
Step 3. Do the leg stretch
If you walk very long, it may be that the stress on your feet is caused by muscle tension. Mild muscle tension can be treated with a few light stretches because stretching relieves muscle tension and improves blood flow. The focus should be on the three main muscle groups: the calves, quads, and hamstrings. In general, hold the stretch (without bouncing) for 30 seconds. Do this stretch for three to five minutes every day, until the discomfort in your feet is reduced.
- To do the quadriceps stretch while standing, hold on tight to the wall, flex your knees, and try to pull your feet up so that your heels touch your buttocks.
- To stretch your hamstrings while standing, bend at the waist and bend over and try to touch your toes.
- Warming up and stretching your leg muscles before walking or engaging in any athletic activity can help prevent injuries such as strains, sprains, and muscle cramps.
Step 4. Take the medicine
Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen or aspirin are short-term solutions to help you deal with tension, pain or inflammation in your feet. Keep in mind that these medications can be harsh on the stomach, kidneys and liver, so it's best not to take them for more than two weeks continuously.
- The dose for adults is usually 200-400 mg, taken every four to six hours.
- Or you can try over-the-counter analgesics such as acetaminophen (Tylenol) to soothe your feet, but never take them at the same time as an NSAID.
- Be careful not to take the drug on an empty stomach as it can increase the risk of peptic ulcers.
Step 5. Change your shoes
Shoes that don't fit or are too heavy can also do their part in causing tired or sore feet. Therefore, wear shoes that are stable, light and suitable for your type of work, sport or activity. We recommend wearing shoes with heels no more than 1.5 cm. High heels squeeze the toes together and increase the strain on the calf muscles and the Achilles tendon. If you are a serious runner, change your running shoes after running 560-800 km or every three months, whichever comes first.
- Remember to always tie your shoes tightly as loose-fitting shoes or flip-flops put more stress on your feet and lower leg muscles.
- Minor foot injuries such as shin splints are often caused by walking (or running) uphill, over uneven terrain or on hard surfaces such as asphalt or concrete. Therefore, change your route and choose a different type of surface to walk on, for example switching to grass or dirt.
Step 6. Lose weight
Weight loss helps prevent various musculoskeletal problems because the stress that puts pressure on the bones and muscles of the legs and bottom of the feet is reduced. For most women, consuming less than 2,000 calories daily will lead to weight loss each week, if you only exercise lightly. Most men will lose weight if they eat less than 2,200 calories per day.
- Replace your diet with lean meats and fish, whole grains, fresh produce and plenty of water for the best weight loss results.
- Many overweight people have flat feet and tend to overpronate their ankles, so choosing shoes with the best arch support is very important.
Part 2 of 3: Getting Alternative Medicine
Step 1. Massage your feet
Look for a massage therapist who can provide a full foot massage focusing on the calves, shins, quads, and hamstrings. Massage reduces muscle tension and inflammation, helps break down scar tissue and improves blood flow. The therapist should start near the inner thigh, and work your way down, and then work your way back to the top of the leg to properly release lymph.
- Ask a therapist to apply essential oils (such as lavender) to your feet, as lavender can help calm you and relieve stress.
- Don't forget to drink lots of water after the massage to flush out inflammation-causing by-products, lactic acid, and toxins from the body. If this is not done, you can develop headaches and mild nausea.
Step 2. Consider acupuncture
Acupuncture is done by inserting very thin needles into specific energy points in the skin in an effort to reduce pain and inflammation. Acupuncture to relieve stress or discomfort in the feet can be effective, especially if done at the time symptoms first appear. Based on the principles of traditional Chinese medicine, acupuncture works by releasing various substances including endorphins and serotonin which work to reduce pain.
Find a licensed acupuncturist and ask friends for recommendations. Many countries require acupuncturists to be certified before they can practice. One of the institutions that issue this kind of certificate in Indonesia is the Indonesian Accountancy Competency Certification Institute (LSKAI)
Step 3. Ask for an orthotic to be made
If you have flat feet or shin splints and spend a lot of time standing or walking, consider using a pair of orthotics. Orthotics are shoe inserts that support the arch of the foot and promote better biomechanics when standing, walking, and running. This helps prevent stress and tension from building up in the leg muscles. Orthotics will also help reduce the risk of developing problems with other joints such as the ankles, knees, and hips.
- Health professionals who can make customized orthotics include podiatrists and some osteopaths and chiropractors.
- As an alternative to customized orthotics, consider purchasing a commercially available pair of orthopedic shoe inserts. This alternative is much cheaper and can provide a quick solution.
Step 4. Do physiotherapy
A physical therapist can show you special and customized stretching and strengthening exercises for the legs, and if needed, treat your muscle pain with electrotherapy such as therapeutic ultrasound or electronic muscle stimulation. A physical therapist can also design an exercise routine/program that will help you lose weight. This helps reduce stress.
- Often you will need physiotherapy two to three times per week for four to six weeks to have a positive impact on musculoskeletal problems.
- Good strengthening exercises for the legs, in addition to walking, include cycling, rollerblading, beach volleyball, swimming, and weight training.
Part 3 of 3: Troubleshooting Complications
Step 1. Visit a chiropractor or osteopath
If the pain in your feet is chronic, gets worse with walking or is very severe, you may want to see a chiropractor or osteopath. Chiropractors and osteopaths are spine specialists who focus on establishing normal motion and function of the spinal joints that connect the spine by making adjustments manually. Problems in the spine, such as a herniated disc (spinal hernia), “pinched” nerves, or degenerative arthritis, can cause pain, numbness and/or weakness in the legs, making it difficult to walk.
- Sometimes a single spinal adjustment can completely solve the problem, but you will most likely need three to five treatments to get significant results.
- Chiropractors and osteopaths also use a variety of therapies that are designed more to treat muscle tension so that they may be more appropriate for your foot problem.
Step 2. See a specialist
A visit to a specialist may be necessary to rule out the most serious causes of chronic foot problems, such as diabetic neuropathy, venous insufficiency (leakage of the veins in the lower leg), stress fractures of the shinbone (tibia), infections, bone cancer, compartment syndrome chronic (swelling of the lower leg muscles), or popliteal artery entrapment. This condition is definitely not a common cause of tired or sore feet, but if home treatments and conservative therapies aren't effective for comforting your feet, you should consider something more serious.
- X-rays, bone scans, MRI and CT scans, diagnostic ultrasound and nerve conduction studies are diagnostic tests and methods that a specialist may use to help diagnose your foot problem.
- Your doctor may also order blood tests to rule out diabetes, inflammatory arthritis or bone infection.
- You may be asked to wear compression socks if the veins in your lower legs are weak or leaking.
Step 3. Make an appointment with a mental health professional
If the stress level in your life is too high and causing musculoskeletal and/or emotional problems, talk to a mental health professional. Besides being able to help deal with stress, anxiety and depression, cognitive behavioral therapy can also help with musculoskeletal pain.
- Mental health professionals sometimes recommend mood-altering medications, such as antidepressants, which can also affect the musculoskeletal system.
- More natural ways to relieve stress include meditation, yoga, taici, and deep breathing exercises.
Tips
- Elevate your feet when you watch television. This step can improve circulation in the legs and minimize the risk of blood clots and varicose veins.
- Do not use flip-flops for long walks or sports. Flip-flops do not have adequate shock absorbers for the feet, nor do they have support and arch protection.
- Lack of minerals in your daily diet can have a negative effect on muscle performance. Adequate intake of calcium is required for muscle contraction, while magnesium is required for relaxation.
- Focus on drinking more pure water before you go for a long walk as dehydration generally causes muscle cramps.
- Stop smoking. Smoking can interfere with blood flow, causing muscles and other tissues to lack oxygen and nutrients.
