Content

• Steps
• Part 1 of 4: Identifying Symptoms and Causes of Leg Pain
• Part 2 of 4: Practical Techniques to Help Relieve Leg Pain
• Part 3 of 4: Preventive Measures
• Part 4 of 4: When to See Your Doctor
• Tips

The human foot is made up of 24 bones, over 100 muscles, and numerous tendons and ligaments. Leg pain can be caused by both external and internal factors. The legs are responsible for the ability and speed of movement, so you should immediately pay attention to any discomfort and the slightest pain in the legs.When our feet begin to hurt, our gait involuntarily changes, which can lead to calluses, fasciitis and curvature of the toes. Of course, such problems should be discussed with a doctor, because only a specialist can choose the right treatment for you and give you useful advice.

Steps

Part 1 of 4: Identifying Symptoms and Causes of Leg Pain

1. 1 The symptoms of leg pain are fairly obvious. Therefore, if you notice one of the following symptoms, you need to start paying more attention and care to your legs:
   • Soreness in toes, heels, or ankles
   • Bumps or bumps on some part of the foot
   • Pain and discomfort while walking
   • Increased sensitivity in response to touching the leg
2. 2 So, it's important to know the possible causes of heel pain. Here are some of them:
   • The most common cause of heel pain is plantar fasciitis. This condition is caused by irritation of the plantar fascia, which connects the phalanges of the toes to the heel bone. It can cause pain in the heel and arch of the foot.
     • Treatment for plantar fasciitis includes rest, pain relievers, massage, and other medications that only a specialist can advise.
   • There may be growths (heel spurs) on the bottom of the calcaneus that cause severe discomfort. They are usually caused by poor posture, inappropriate shoes, and running and other physical activity.
     • To cure heel spurs, you first need to choose the right, comfortable shoes. Of course, you need to rest and take local pain relievers.
3. 3 There are other causes of leg pain. They are not associated with the heel bone. Some of them are listed below:
   • Metatarsalgia is pain that occurs due to inflammation of the foot. This is most often caused by inappropriate shoes and strenuous activity.
     • Treatment includes the use of cold compresses, rest, selection of suitable footwear, pain relievers.
   • The appearance of "bones" - protrusions on the edge of the foot near the base of the big toe. Very often uncomfortable shoes are the cause of their occurrence.
     • To get rid of the "bone", you need to choose comfortable shoes. But in some cases, surgery is required.
4. 4 Determine which part of the foot is causing pain and discomfort. Before you start doing leg exercises or starting treatment, decide what exactly hurts (toes, heels, ankles, arch of the foot). Does the pain get worse when you have to carry something heavy? Do you have to change your gait because of this?
5. 5 Think about what type of gait you can refer to. Some people walk with their feet slightly bent outward. This is called the duck walk. Other people turn their feet inward when walking. This gait is called clubfoot. It may be comfortable for them to walk like this, but muscles, bones and tendons suffer. If your feet are not properly positioned when walking, it can cause pain in your feet, knees, hips and back.

Part 2 of 4: Practical Techniques to Help Relieve Leg Pain

1. 1 Place your feet together. Stand straight with your toes facing forward. Stand on a flat surface, on the edge of a rug or yoga mat. Align one foot first, then the other, they should be directed forward. You may feel strange at first. Try to get used to this position and remember this position of the feet.
2. 2 Walk barefoot to feel how straight your foot is. Walk barefoot around the house for a while every day. Plus, it will improve leg agility and stretch the muscles.
3. 3 Stretch your legs forward. Sit with your legs straightened and your feet extended to the wall. Place a pillow under your buttocks. Lean forward, keep your back straight. Hold this position for 10 seconds. Relax for 10 seconds. Repeat the exercise 3 times. This warm-up is especially important for those who wear high heels.
4. 4 From a seated position, lie on your back a few centimeters from the wall. Place your legs in a "V" and straighten them.You should feel tension on your inner thighs and arches of your feet. If you want to relieve tension in your legs, lie with your legs raised above chest level.
5. 5 Now stretch your fingers. Stand up, step forward with your right foot and place all your weight on that leg. Twist your left toes so that the tips of your toes touch the floor. Lean forward slightly until you feel tension at the top of your foot. Hold this position for 10 seconds. Repeat this warm-up 2-3 times for each leg.
6. 6 Sit down and place your right leg on your left thigh. Take the toes of your right foot with the fingers of your left hand, spread and pull them. Do this exercise for 1 to 5 minutes, then switch legs and repeat on the other foot.
7. 7 Rub your feet with an anti-inflammatory topical gel. This will help relieve muscle tension from tired legs.
8. 8 If your foot pain is severe, you can reduce it by using recreation, ice, compress and heights (OLKV). When your feet start to hurt, give them a rest. Wrap the ice pack in a napkin and apply it to the most painful areas of the feet, after wrapping these areas with a bandage or towel. To reduce swelling, lift your feet so that they are above the level of your heart.

Part 3 of 4: Preventive Measures

1. 1 Pay attention to the shoes you are wearing. High heels, tight shoes, and wedges can cause pain in your feet. Buy soft, comfortable shoes to help relieve pain.
2. 2 Choose shoes without heels. There are special shoes in which the heel is placed slightly below the level of the entire foot. This will help relieve some of the pressure from the foot and stretch the calf muscles a little. This point is especially important for those people who have severe pain in the forefoot.
3. 3 Stretch your legs before leaving the house. Quite often, pain appears due to the fact that the muscles of the legs are not used to stretching. Therefore, before going somewhere, do a little stretch.

Part 4 of 4: When to See Your Doctor

1. 1 If the pain persists for a long period of time, no amount of home remedies or exercise helps, you should definitely see your doctor, even if the doctor just examines your leg and prescribes pain relievers. This is important to rule out other possible illnesses.
2. 2 Serious problems (such as bones) are more often treated with surgery. If a bone in your leg grows and hurts badly, restricts your movement, or causes a deformity in your foot, you should see a doctor as soon as possible. During the surgical operation, several holes are made, with the help of which the growth of bone tissue is corrected.
3. 3 Severe pain can be with arthritis of the foot. If you have arthritis, your doctor will most likely recommend surgery. This operation involves removing all cartilage from the joint and replacing them with special screws and plates. This will ease the pain caused by arthritis and allow you to move normally.
4. 4 It is imperative to see a doctor if you are injured during a sporting event. You may have a sprained or broken bone. The doctor should assess the extent of the injury and prescribe treatment.

Tips

• If you have plantar fasciitis, rolling a golf ball around the bottom of your foot can help ease the pain.
• If you notice sores on the skin of your legs, be sure to heal them. An infection can penetrate the ulcer and spread to surrounding tissues.
• Try to move less.