Aching feet? Check this list of the top five foot complaints for symptoms and treatment.
- Foot cramps: muscle spasms that can attack your toes or arches. Dehydration is a major cause of foot cramps, so be sure you’re drinking enough — especially while working out. Strengthening the muscles can help cut down on cramps, too. If lactic acid builds up in the feet, the muscles can spasm. Build foot muscles by picking things up with your toes!
- Plantar fasciitis: an inflammation of the tissue connecting your heel bone to the base of your toes, causing a sharp pain under the heel. Painkillers like ibuprofen and a week’s worth of rest is your best bet to ease the inflammation. Some gentle stretching can help, too: bend your toes back while you massage the arch of your foot. If the pain lingers, you may need to talk to your doctor.
- Plantar warts: warts on the soles of your feet, thanks to a viral infection. Many over the counter wart remedies can clear things up, but if the warts persist for several weeks, you may need a stronger treatment.
- Stress fractures: a small crack in a bone in the foot, often caused by a sudden change in intensity or frequency of your workouts. The pain and swelling can be severe, but you don’t have to rush to the doctor. Take it easy for a few days — if you have to exercise, keep it light, like walking or swimming. If the pain sticks around for a few weeks, you may need to see your doctor in case you have a more serious break. However, many stress fractures heal on their own. When you go back to exercising, be sure to build intensity and frequency gradually.
- Achilles tendinitis: inflammation of the tendon that runs up the back of your ankle. You may feel a sharp pain above your heel bone when you stand or walk. If you have a mild case, you may only feel the pain after exercising. You’ll need a few weeks of rest and a non-steroidal anti-inflammatory (NSAID) to ease pain and swelling. If you don’t see any improvement after a few weeks, talk to your doctor. When you’re ready to exercise again, be sure to stretch before working out.