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Back, Foot, And Leg Pain: Small Changes In Lifestyle That Make A Big Difference

20 October 2014 by Anna Obrien

You may not realize it, but daily aches and pains in your back, legs and feet are not normal and can be prevented. Common pains are often due to posture, footwear, lifestyle, or problems with exercise. Based on where your pain is, you can make some small adjustments in your routine that will make a big difference.

Shin Splints

If your job or exercise keeps you on your feet and always moving, you might feel a burning pain in your shins. Shin splints are more likely to occur in people who run for speed or long distances, and in people who are constantly standing, such as teachers or nurses. This pain is causes by stress placed on the skin bone. This stress comes from:

• wearing poorly fitted shoes. Especially if your job demands a lot of walking, it's important to invest in a supportive, good quality shoe. When it comes to choosing a shoe, the design should be the first priority. You need good arch and heel support to take the stress off the joints and bones. Shoes like those designed by Alegria always put design first, making them a great choice for professionals who wish to avoid the pain of the job. 
• increasing the length of time you spend on your feet suddenly. The best way to avoid this is to gradually add time to you routine. Adding an extra half hour each day until your feet are used to being used so much. 
• increasing speed or exercise during exercise without building up your muscle and skeletal endurance. Here, it's important to use the 10% rule: you only go 10% further or 10% faster each time you run. That way, you'll eventually get where you need to be without injuring yourself. 

Plantar Fasciitis

This is the most common type of foot pain, and it is most easily remedied by choosing good shoes. Wearing flip flops, poorly-designed work boots, or high heels can all exacerbate this condition, which is characterized by:

• burning aches in the heel and arch of the foot
• inflammation or irritation of the plantar facia, which is the tissue that connects to heel to the toes. 
• increased pain intensity in the morning.

You can help reduce the inflammation by exercising and stretching carefully, losing weight if you are overweight, and by choosing well-crafted shoes. You can also get inserts for your shoes to help provide more support. 

Lower Back Pain

Back pain can make everything more difficult, but there are a few things you can do to prevent it. Several factor play into muscle pain the back, including:

• standing and sitting with poor posture. When standing, take care not the slouch over, or to stand on the sides of your feet instead having them firmly planted. You posture should keep your midriff firmly tucked over your pelvis, preserving the natural curve of the spine.
• poor fitting shoes. Like the other painful conditions listed here, bad shoes are a big contributor to pain. Everything starts with your feet. When you wear shoes that don't align the feet properly, the legs and hips are also not aligned properly, causing stress on the lower back and often contributing to poor posture as your body tries to compensate.
• weak core strength. If your abdominal and back muscles are not developed, it becomes difficult to keep your back straight, your shoulders squared, and your head up as you walk. You help improve core strength by practicing plank maneuvers, doing push-ups, and engaging your abs during daily tasks, especially when bending over or simply walking through the grocery store. 

You can significantly reduce aches and pains in your back, legs and feet by learning more info and making some simple adjustments in your footwear, posture, and exercise routine. 

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