What's wrong with the pain in the sole of my foot

Unexpected disease problems may occur in every part of the human body. Sometimes they are unavoidable, but once symptoms of disease occur, they should be addressed and treated in a timely manner. This is especially true after people exercise, such as pain in the soles of the feet after a long period of exercise. However, everyone's physical condition is completely different, so it is important to pay attention to doing some exercises that suit your own conditions. What causes pain in the sole of the foot?

Excessive walking for a long time

Walking—the best exercise in the world. The health benefits of walking can definitely not be replaced by golf, bowling, or swimming. Currently, in North America alone, 80 million people participate in walking exercises every day. In Europe, walking and hiking are becoming a lifestyle trend for modern people.

Walking brings the following benefits to your health:

● Strengthen leg and buttocks muscles. Improve muscle defense and resistance, eliminate sprains or spasms.

●Delay bone degeneration and reduce the risk of osteoporosis.

●It can maintain the healthy state of cardiopulmonary function, thereby reducing the risk of myocardial infarction.

● Improve oxygen absorption capacity, thereby improving work efficiency and delaying human fatigue.

●Promote metabolism, consume fat and help lose weight.

Brisk walking is most suitable for middle-aged and elderly people

Professor Hu Dayi, chief expert on health education at the Ministry of Health, said that brisk walking is the safest, simplest and most economical aerobic metabolic exercise and is the best choice for middle-aged and elderly people.

Brisk walking requires a certain speed. Therefore, middle-aged and elderly people should pay attention to three points when doing brisk walking exercises: 1. Ensure 3-5 times a week; 2. It is best to persist for more than 30 minutes each time; 3. After exercise, the heart rate per minute should reach 170 beats per minute minus the age. If you are 50 years old, the best state is to exercise until your heart rate reaches 120 beats per minute. If you are in good health, you can take more; if you are in poor health, you can take less.

To achieve the best exercise results, walk with big steps, fast, agile steps, and keep your head up and chest out; keep your shoulders relaxed; tighten your abdomen and don't lift your buttocks; keep your arms close to your body, bend your elbows easily 90 degrees, and swing them back and forth close to your body; each step must be taken with the heel first, then the sole of the foot, and then the toes.

Walking "recipe" of your choice

Due to different exercise purposes and effects, there are several walking exercise methods for your reference:

●Ordinary walking: Walking is the most popular fitness method. It is used for daily health care and is both safe and effective. It can be divided into slow speed (60-70 steps per minute) and medium speed (80-90 steps per minute).

●Walking backwards: Walking backwards consumes 31% more oxygen than walking forward and increases the heart rate by 15%. Therefore, backward walking is one of the most economical and effective methods of weight loss.

Walking backwards can also prevent low back pain because it strengthens the hamstrings and lower back muscles. It is reported that walking backwards also has the function of maintaining the cerebellum, which is beneficial to improving body flexibility and coordination, etc. It is a very effective and beneficial method for the elderly to keep fit.

Backward walking should be done in an open and flat area, the pace should be controlled at 45-60 steps per minute, and the distance is generally 600-1000 meters.

●Arm swinging walking: suitable for patients with chronic respiratory diseases. Swing your arms forward and backward while walking to increase the mobility of your shoulder girdle and chest.

●Massage walking: used to prevent and treat indigestion and chronic gastrointestinal diseases. Walking and massaging the abdomen can promote the secretion of gastric juice and gastric emptying, helping to prevent and treat indigestion.

Walking is more healthy for the "disease"

Walking exercises should also be carried out according to your own physical signs. Only by walking according to the "symptoms" can the fitness effect of walking be maximized.

For the weak, to achieve the purpose of exercise, only by taking big steps, swinging the arms, and moving the whole body can the functions of various organs in the body be regulated and metabolism be promoted. And it is best to do it after a meal.

Obese people should walk long distances, preferably for an hour each time. Walk faster so that the free fatty acids in the blood can be fully burned, thereby reducing weight.

Insomniacs: Walking slowly for half an hour before going to bed can achieve a better calming effect.

Patients with hypertension—it is advisable to walk at a moderate speed and keep the upper body straight when walking, otherwise it will compress the chest and affect the heart function. When walking, you should make full use of the cushioning effect of the arch of the foot and land on the forefoot, not the heel first, because this will put the brain in constant vibration and easily cause dizziness.

Patients with coronary heart disease—do not walk too fast, and should walk slowly one hour after a meal. Long-term persistence can help improve myocardial metabolism and reduce vascular sclerosis.