by Staff Writer: Ed Barillas
Have you ever injured your feet or had excruciating pain from swelling of the feet? Have you put aside your workout routine due to these problems because you found it difficult to continue with your workout routine? I know it can be very disappointing, but there are ways around a foot injury or the swelling of the feet in order to keep going with your workout plan and at the same time exercise your feet to get them back into shape and running once again!
You may not be able to perform the full body exercises you were able to do before the injury or the swelling, but there is no reason for which you cannot continue with the upper body workouts which do not require the use of your feet. For meanwhile you get better you can place those lower body exercises aside and focus on doing some healing exercises for the foot injury and reduce the swelling. In between the healing exercises, you can do some upper body workouts such as chest, arms, back, shoulders, and abs. You do not have to necessarily give up on your full workout routine until your feet get well. If you choose to do that, you are getting back on track with your fitness will be more difficult then it could be if you continue with what you can.
As you read along, I will guide you through some tips on how to get your feet back in shape and a few exercises that you can continue doing without having to use or put force on your feet, but before that, let me explain to you how foot injuries come about or the swelling of the feet.
Sometimes if you sit too long or if you stand for too long, your feet can swell. This is due to the blood flow not circulating properly. While standing or sitting for every long periods of time throughout the day can cause the pressure of your blood flow to drop down onto your feet and therefore cause the swelling due to clogged up fluid.
Here is exactly what happens. Inside your swollen feet lies excess fluid. Your body normally regulates its fluid balance well. But, when your body holds on to this fluid or has a difficult time flushing away, it builds up, much like water in a drain that is stuffed up with waste. The common causes which can create this problem include too much sodium in your diet, dehydration, certain medications and serious heart or kidney problems. While exercise helps relieve this condition, you must identify what causes your swelling before you can effectively eliminate it. To avoid the swelling or help reduce it, exercise is the best solution! Just make sure to consult with your doctor to see what exercises are best for you and which you should avoid.
A foot injury can easily come from placing your foot down on the ground incorrectly or by not following the full procedures of warming up your feet before exercising. If you are also putting too much force than what your feet can handle, you will most likely sprain a muscle tissue within them that can become very painful and disappointing.
So, to avoid injury, make sure to always warm up your feet along with the rest of your body and do not push it past its limits. Remember that they are the foundation of your body and if they are not properly ready for a workout, so will the rest of your body not be ready either.
Here are some exercises that can become of good benefit for your foot troubles:
Taking A Walk
The more you walk the more fluid your muscle will squeeze back into your bloodstream. Walking also relieves one of the causes of swelling which is, sitting too much. When you spend too much time sitting, fluid puddles up in your lower extremities. The gravity and the bend at your knees make it more difficult for your body to carry this fluid away. Doing cardiovascular exercises like walking also strengthen your heart and circulatory system. The stronger your heart and circulatory system are, the more effectively they transport blood and fluid through the body.
Perhaps one of the most beneficial ways to relieve swelling is, swimming. Constant pressure is applied to your legs and ankles by deep water. That pressure presses fluid out of water-logged tissues and returns it to the bloodstream, where it can be flushed away. The muscle movements and boosted circulation also help flush this fluid away.
Doing Some Weight Training
Now, here is a third way to get rid of the swelling, but you have to be very careful and not push too hard! Weight training can strengthen the muscles in your legs and increases their size. The bigger and stronger those muscles are, the more fluid they can push out of your tissues as you move your body. I recommend that you do weight training two to three times per week. Do exercises such as squats, calf raises, leg presses and lunges for these are a few of the exercises that will build leg muscles and help prevent leg swelling.
Here are three simple exercises you can do to help restore your foot from an injury:
Static toe flexion
- With your feet flat on the floor, press your toes downwards into the floor.
- Now, do not allow them to curl, or the ankle to move while performing the exercise.
- Hold in place for a count of 3, and then repeat 10 times.
- This exercise should be performed for 3 times a day if possible.
- Make the exercise progress by holding the contraction for longer.
Spreading the toes
- Put your feet flat on the floor.
- Next, spread your toes as far as they will go and then return them together.
- Repeat this movement for 10 times, rest and then perform 2 more sets of 10 repetitions.
- Your goal is to repeat this exercise 3 times a day, as above.
- Put the back half of a foot on a suitable book, and the forefoot on a set of weighing scales, making sure the foot is horizontal as far as possible.
- Now, press down with your forefoot onto the scales to see who much force you generate.
- This should be repeated 10 times for each foot.
- Try to perform these exercises daily. It is an excellent way of seeing exactly how the strength of the foot is improving.
There you have it! There is always a way to continue your workout routine around an injury or even feet swelling. So, do not give up completely and even it means only being able to do upper exercises and foot healing exercises, it is better than not doing anything at all!