Most people will get their teeth deep cleaned at least once a year, keep tabs on their heart, and may even have an annual eye exam. While they might clip their toenails on a regular basis, most people will often neglect the health of their feet.
That lack of attention can lead to pain and other foot problems, which are common and for most people especially in the fitness industry.
Our Feet Changes Over A Period of time
Over time, natural changes in your feet can make it more likely that you will experience pain
In your 30s. At this stage of life, the muscles, tendons, and ligaments in your foot may start to weaken or lose resilience.
In your 40s. This is the time when many people start to experience foot pain and problems caused by the weakening of foot structures that began in your 30s. Many people in this age group start to notice their feet are sore at the end of a long day and often begin to experience foot problems. Common conditions include bunions, which are caused by a misalignment of the foot bone that causes a bony bump to jut out at the base of your big toe; or hammertoes, toes that permanently curl downward; and nail fungus.
In your 30s, 40s, and beyond. The fat pads in the bottom of your feet become thinner. By the time people reach their 40s typically half of the fatty padding in the soles of their feet is gone. A loss of estrogen after menopause may lead to lower bone density in the feet and consequently a higher risk of stress fractures in the foot. People in this age group are also more prone to calluses and corns. Foot problems related to chronic conditions are also more common in this age group.
Foot Pain Is a Common Problems with Most People
A 2018 survey of nearly 1,300 adults conducted by the American Podiatrist Medical Association (APMA) found that as many as 75% of those surveyed had some issue with their feet, ranging from the troublesome (such as excess sweating, odour, or nail problems) to the painful (such as bunions or stress fractures). And half of those surveyed said they have foot problems that are severe enough to limit their activity in some way.
"I think the biggest problem when it comes to foot pain is that no one knows what to do or who to talk to about it. Taking some simple steps to protect your feet can help you avoid pain and other problems.
How to Stretch Your Feet?
Limber up. To limber up your foot ,Sit in a chair with your feet flat on the floor. Lift your left leg so your foot is off the floor and use your big toe to make circles in the air, moving in a clockwise direction, for 15 to 20 rotations. Reverse direction and make another 15 to 20 circles, this time in a counterclockwise direction. Repeat with your right foot.
Bottom-of-foot stretch. To stretch the muscles on the bottom of your feet and your toes:
Stand with feet together. Step back with your left leg so your heel is raised, and your toes press against the ground. You should feel the muscles on the bottom of your feet pull gently. Hold for 20 to 30 seconds. Repeat with your right foot.
Top-of-foot stretch. To stretch the muscles on top of your feet and your toes:
Stand with feet together. Working with one foot at a time, raise your heel and curl your toes under, pressing the tops of your toes against the floor. You should feel the muscles on the top of your feet and the front of your ankle gently stretch. Hold for 20 to 30 seconds. Repeat with the other foot.
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This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.