Wednesday, 28 October 2015

4 Foot Problems and Solutions Bodybuilders should be Aware of

Bodybuilding is almost like constructing a house which demands a well-designed and solid foundation. If you are a bodybuilder, your foot is undoubtedly that foundation which supports the entire symmetrical structure of your body. During the bodybuilding process if your foot is injured or tendon is overstretched, that will automatically affect other body parts.

Weightlifters usually face a few common foot problems which in turn can cause hip, knee or back pain. If you have been experiencing a forefoot shooting pain, or find it difficult to squat or perform leg press, these are then telltale signs that you need to consult a podiatrist immediately. Discussed below are four common foot problems and solutions which every bodybuilder needs to be aware of.

1. Tightness of Achilles tendon

It is important to confirm whether the problem is due to inflexibility of gastrocnemius or calf muscle. Stretch that affected muscle for at least 30 seconds. If you are not sure which muscle is actually causing the problem then stretch both. In case the problem persists, you would do well to consult a licensed foot specialist for proper guidance.

2. Plantar fasciitis

If you experience weakness, swollenness or irritation of the plantar fasciitis (i.e. the flat ligament band which connects the heel bone to the toes), that means the balance of the arch of your foot is disturbed. Use of ice pack can relieve the pain, if you apply it every day for at least 10-15 minutes. Do some stretching exercises of the gastrocnemius and soleus muscles. In case of severe pain, you can try anti-inflammatory drugs, and if the pain still persists, then do seek professional help.

3. Flat feet/High arches

If you are into bodybuilding or any other strenuous sports activities, then you need to be careful of the flat feet and high arches. Those with high-arched feet are most likely to suffer from hammer toes, whereas flat feet can give rise to knee or hip pain.  A gait-analysis should be carried out to determine your specific problem. Based on the result, the podiatrist suggests the right type of sports shoe or orthotic; it can offer necessary support to your strained foot arch or heel. If your foot tends to pronate often, then it becomes even more necessary to invest in an appropriate training shoe.

4. Toe cramps

Generally athletes don’t take toe cramps that seriously. In fact, a study says that around 95% populace worldwide experience muscle cramps at some point. Extreme physical activities and low calcium, magnesium or potassium levels are the prime reasons behind frequent muscle cramps.  Dehydration can also cause toe cramps. If nutrition deficiency is the cause, it can be corrected by revising the diet chart. In case you notice that the toe cramp lasts for more than a few seconds and frequently, then you need to consult a podiatrist.

Always maintain correct foot position whenever you are squatting or leg-pressing. Not only does it ensure better results from the exercise, but also gives complete protection to your feet and knee joints. And most importantly, don’t ignore your foot problems. Seek podiatric help in time, if you don’t want an abrupt end to your weightlifting career.

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