Exercise is a Walk in the Park, Unless You Have These Common Injuries. Here's How to Fix Them.
Thirty minutes of brisk walking per day can have a great impact on your health, as well as a great way to de-stress. The pleasure of walking provides many health benefits, but a nagging injury can keep you off your feet. A good rule to follow is rest, ice and elevation. An important part of prevention is to gradually strengthen your feet and legs so you never have to take a pause from your favorite daily habit.
Symptom: Tenderness in front of your heel or the bottom of your foot
Fix: Roll a frozen water bottle under your foot to massage and ice the injury. To stretch, place your injured foot across your knee. Now pull your toes upward, toward your shin, until you feel a gentle stretch in your arch. Hold for a count of 10. Repeat three times daily.
Symptom: Stiffness or soreness in your shins
Prevent it: Stand on a low step and face downstairs, holding onto a railing, with heels on the edge and toes hanging off. Keeping your legs straight, point toes downward and then lift upward repeatedly as fast as you can for 30 seconds. Do two sets. Repeat three times daily.
Symptom: Ache in the back of the leg, just above the heel
Prevent it: Standing at the bottom step, balance on the balls of your feet with your heels extending out behind you, beyond the step. Straighten your legs. Now drop both heels in a downward direction, and hold for a count of 10. Repeat three times daily.