足病医生希望您知道走路

There’s no doubt about it: Walking is good for you. A每天步行可以改善您的情绪，降低血压并增加骨密度。这也是一个很好的方法启动减肥万博彩票下载安卓狗万体育买球or ease back into working out after some time off. Unfortunately,walking injuries确实会发生，尤其是如果您升高过快或定期走很长的距离。倾向于首当其冲的主要身体部位之一？你的脚。

解释说Dana Canuso博士, a podiatric surgeon, but they can snowball into much bigger issues. “Stop the problems before they start, and you’ll save yourself many days of recovery in the long run,” she adds. Here, Dr. Canuso and other top podiatrists share what they wish new and veteran walkers alike knew about their foot health.

If you’ve been walking in worn-out sneakers or worse, floppy sandals, listen up. “Nothing is more important than supportive shoes with a good arch,” says Dr. Canuso. That’s because no matter thewalking terrain, your foot is constantly adjusting to uneven ground. “A good shoe will support your arch and help you walk effectively and safely.”

How can you tell if a shoe will do the job? If you can, take a look at the insert alone, Dr. Canuso suggests. (In most sneakers, they’re removable.) “It should have a built-up section in the arch of the foot. Also, look at the sole of the shoe. It shouldn’t be completely flat all the way around but should have a thickening of the inside of the sole at the arch,” she says. Of course, you can also tell how supportive a shoe is by feel. “When you first put on a good, supportive shoe, your feet feel like there’s no pressure on the ball or heel of the foot.”

“放慢速度，随着时间的推移增加距离和速度，”says Dr. Lucy Meier, a podiatrist at Third Coast Foot and Ankle. This is especially true if you’re taking up outdoor walks. “Walking outside is beautiful and refreshing, but also has varying terrain: hills, cracks, curbs and step-offs,” Dr. Meier points out. “It takes our body some time to get used to this. Even if you’re used to walking 5 miles on the treadmill, walking 5 miles outside is going to feel different and take a different toll on your body.”

Sometimes the particulars of our walking habits can impact our feet in ways we wouldn’t expect. “Do you always walk on the right side of the road? Go a different direction, so you can walk on the left,” suggests Dr. Canuso. “Your ankle tilts slightly if the road tilts, and if you’re always going the same direction, you can get overuse injuries to one side or the other.”

“通过任何锻炼，我总是建议'了解您的身体'，这意味着如果某事伤害了您，您需要听取这种痛苦的情况，然后才会变得更糟。”Dr. Brad SchaefferTLC的“我的脚杀了我”的足病医生，脚和脚踝外科医生。

Schaeffer博士的许多患者在长期患疼痛之后出现了。“不幸的是，这并不总是一个快速的解决方案。脚通常无法像患者想要的那样固定小的疼痛。” Schaeffer博士说。他的建议：如果您遇到任何脚部疼痛，尤其是与步行有关的脚部，请由医生或足病医生检查脚。他解释说：“通过不允许痛苦流连而变得更糟，您可以更快地回到步行和锻炼。”另外，未经处理的脚问题可能会开始影响身体的其他区域。“一旦让问题变得更大，就开始过度补偿并引起其他问题，例如多米诺骨牌效应。”

The most common foot complaint related to walking is something called plantar fasciitis. “Plantar fasciitis is caused by a tight cord on the bottom of our feet called our plantar fascia,” says Dr. Schaeffer. “This causes a pulling effect on our heel and arch, which then causes a lot of pain.” One of the best ways to prevent plantar fasciitis is to ensure you’re wearing supportive shoes.

Dr. Schaeffer also recommends adding insoles to your walking shoes if needed. These are widely available and are usually found at pharmacies and even some grocery stores. Lastly, to确保脚保持步行形状, a solid stretching and热身程序is a good idea.

我们大多数人不会花很多时间看我们的脚。但是Schaeffer博士建议在步行后快速检查一下，以确保一切都很好。另外，别忘了像做身体其他部位一样照顾脚。“把你的脚浸入Epsom saltsto improve circulation and help with inflammation or swelling,” suggests Dr. Schaeffer. “Additionally, it’s always nice to perform or receive a foot massage, which provides those foot and ankle muscles with some much-needed TLC.”

Make progress every day while you work on fitness and nutrition goals, like walking more steps. Go to “计划“在MyFitnessPal应用程序中，用于日常教练和易于完成的任务，以使您有动力。