It is the year 2000, a new millennium, and the activity of walking -- that most pedestrian form of personal transportation -- has come full circle in terms of its role in our survival.
Initially, humans simply relied upon walking as a means of transportation and hunting. But now walking is one of the most popular fitness activities -- especially in New Mexico, where walking paths and hiking trails abound. Walking is good exercise, especially for senior citizens, and it's a refreshing way for desk-bound nine-to-fivers to combat the little health deteriorations caused by modern society's daily grind.
But, in order to comfortably continue on our evolutionary path, we need to be attentive to a very important piece of equipment -- our feet.
"Although easier on the joints than running, as the numbers of those who turn to walking continue to increase we're seeing an increase in walking-related injuries," says Denise Dorner, a doctor of podiatric medicine who has practices in Farmington, Gallup and Grants.
One place those walking-related injuries occur is the arches. When people complain, "Oh, my aching feet!" they are usually talking about pain related to the structures located on the bottom of the feet. And while troubled arches don't get the same high-profile attention that ankle and knee sprains do, they can be just as frustrating and debilitating.
The foot is an intricate network of 26 bones and numerous muscles, tendons and ligaments designed to propel and support the body as well as help it adapt to changing surfaces.
The most important structure in the arch is a broad fibrous band called the plantar fascia, which runs from the heel to the toes. The flexor tendons, also found on the bottom of the foot, are responsible for curling the toes down.
Injury to these structures can be caused by tight calf muscles, shoes with poor arch support, excessively hard or soft training surfaces or training errors such as increasing your speed or distance too soon.
Pain can also result from inordinately high and low arches, which place unique strain on the tissues.
Plantar fasciitis (inflammation of the plantar fascia) is the most common arch condition. It especially produces pain where the arch attaches to the heel bone. Actions which cause the toes to bend upward -- such as when your heels lift when you walk -- will produce pain.
Other possible explanations for arch pain include tendinitis of the flexor tendons and posterior nerve entrapment. The posterior nerve runs along the inside of the shin and can become compressed, causing not only pain but possibly numbness in the foot.
As with all other athletic injuries, finding the cause or causes of pain and applying the appropriate care is important. If pain occurs during an activity, stop what you are doing and apply ice for 15-20 minutes, 3-5 times per day.
"Slow down, especially in the morning when the feet tend to be stiffer," says Dornar. "I like to recommend rolling the foot on a frozen can of juice."
Anti-inflammatory medication and arch supports can relieve pain, while cross-friction massage, which involves rubbing bottom of the foot, heel-to-ball, has been found to be helpful in loosening tight tissues. Many people are also turning to magnetic insoles for their shoes for relief. The verdict is still out on this option, but there have been encouraging reports.
Dorner recommends seeing a podiatrist if self-help methods produce little or no success.
Preventative measures include using common sense and stretching daily. Dorner recommends wearing a good walking shoe with support for the arch and heel. Suggested stretching exercises designed to improve flexibility include the following:
* Rolling your foot over a tennis ball for about 5-10 minutes
* Gently pulling your toes back until a stretch is experienced, then holding for 15 seconds (repeat 3-5 times)
* Leaning against a wall with your front leg bent and your back leg straight, keeping your heel flat on the floor. Hold for 15 seconds; repeat 3-5 times. Follow this by moving closer to the wall then slightly bending your back leg while again keeping the heel flat on the ground. (This will stretch the calf muscles.)
A good way to improve the strength of your foot muscles is to take a standard size bath towel, put it on the floor and, while seated, crinkle it with your toes. Do this for about five minutes. Picking up marbles with your toes is another way to build foot strength.
The muscle which is responsible for turning the foot inwards should also be strengthened. A good isometric exercise to this end is pushing your big toes against each other while seated. Turning the foot inward against the resistance of an ankle weight for three sets of 15 repetitions will also do the job.
Joe Kolb, MA, ATC, is head athletic trainer at Gallup High School and is an adjunct instructor of athletic training at the University of New Mexico-Gallup campus.
