It is said that an army marches on its stomach. I would argue that an army marches on its feet! It is certainly true that when you begin an exercise program, particularly one designed for relief of neck pain, back pain, and/or sciatica, the feet are the foundation, literally and figuratively. Attention to and care of your feet will ultimately lead to the success or failure of any pain relief strategy that depends on exercise.
When first beginning an exercise strategy designed to deal with neck pain, back pain, and/or sciatica, there are many things to consider. The fact is, most of us when first starting any sort of an exercise-based pain relief strategy will be doing so after weeks, months or even years of sedentary living, many times the direct result of the chronic pain we have had to endure. For this reason, and for others we will touch on below, the feet may actually give us more trouble than the neck pain, back pain or sciatic nerve pain we are attempting to overcome, particularly early on.
Neck Pain, Back Pain, and Sciatica Relief Program: Exercise, Walking and the Ankles
As you begin the early stages of an exercise program, make sure you pay close attention to your feet. Attention to the feet means paying close attention to the ankles, the feet, and the toes. Beginning to walk again is a big step (yes I know, pun intended), even if it means only beginning to walk a few steps, perhaps only to the end of your driveway, as was the case when I started. I actually had to have someone, usually my wife or one of my daughters, walk with me at first, just to make sure I made it back!
You see, after a period of time off your feet, and walking around the house doesn’t stress the feet in the same way walking as part of a pain relief strategy does, your feet may rebel. When I say your feet may rebel, I mean you may end up noticing several issues that, as long as they are atteneded to early on, will not stop you from exercising. However, if you neglect these issues early on, your feet will stop you, quite literally, in your tracks.
When you initiate any sort of a walking and/or exercise program designed to overcome neck pain, back pain, and/or sciatica, particularly after having suffered from chronic pain for any length of time, you will be putting a great deal of pressure and stress on an area that has been sorely neglected, perhaps even for years, your feet…as stated above.
Special attention to the ankles is crucial when first starting out. Once again, after a time off your feet, the ankles my exhibit signs of stress and trauma associated with being active again…and “active” may mean just a few steps a day at first. The ankles may swell and become sore to the touch when you begin, so check them after each walk and/or stretching regimen.
If you notice your ankles beginning to swell, make sure to ice them immediately. Ice will not only reduce the swelling but it will actually help treat the skin. Just don’t over-ice and be sure to do it immediately after the walk or stretching session. As you continue your neck pain, back pain, and/or sciatica relief exercise program, just make sure to ice every day, perhaps a few times a day, until swelling abates. Swelling will depend on how long you have been sedentary, if you are carrying extra weight, and how gung-ho you are at the start. If you try to do too much, too soon, even if you are not carrying extra weight, you may still experience swelling. Generally, it is nothing to be alarmed about, but make sure you react at once and don’t over-do it until the swelling begins to lessen.
Swelling doesn’t mean you have to stop! Just take care to listen to your body, ice the ankles, and perhaps back off a bit if you have been too aggressive at first…an easy trap to fall into.
Neck Pain, Back Pain, and Sciatica Relief: Exercise, Walking, and the Feet
Next, check the feet, particularly the pads on the bottom of your feet and around the heel. Check for sore spots and again for swelling. As you begin to feel better and walking becomes easier, you may fall into a very common trap and begin to do a bit too much too soon. This may lead to serious problems if you are not careful…so just be aware and ice your feet consistently when you first start out and at the first sign of trouble.
Remember!
A day off may be a step in the right direction, not a step back, particularly if the day off allows your body, in this case your feet, to heal a bit and regenerate. Stress fractures are a reality and if you do too much, too soon, while carrying too much weight, and being sedentary for too long, you may end up having to literally sit it out for a month or two and begin all over again…so take it slow and pay attention to your feet.
Neck Pain, Back Pain, and Sciatica Relief: Exercise, Walking, and the Toes
The toes are as important, if not more so, than any other part of the foot and problems with them can stop you as quick or quicker than any other part of the foot. Make sure you watch for blisters and take care of them quickly. There are several treatments for blisters, most will do just fine. I use hydrogen peroxide with Nu-Skin to deal with blisters that may have gotten away from me a bit. Usually, wearing the right socks, the right shoes, keeping your feet clean and dry is enough.Pay attention to the area between the toes, inspecting them before and after every walk. However, should the blisters become a problem, particularly if you are diabetic, see your primary care physician or, better yet, a podiatrist. There is nothing wrong with erring on the side of caution and, as with the ankles and feet, the toes can stop your neck pain, back pain, and sciatica relief exercise program in its tracks (there go the puns again!).
Neck Pain, Back Pain, and Sciatica Relief: Exercise, Walking, and What’s Next?
We will get into the proper foot care products in the next article (shoes, socks, first aid supplies, inserts, etc.). At this point it is important enough to realize that the feet are the base, the foundation of any solid neck pain, back pain, and/or sciatica relief walking, stretching, and exercise program. After being sedentary, generally as a reaction to chronic pain, and gaining a few pounds, sometimes more than a few pounds, the stress the feet must endure as you begin to walk, stretch, and exercise again can quickly derail any program. So, make sure to be vigilant, react quickly, and treat the feet consistently and do not hesistate to seek medical attention if you notice severe swelling, an infection, or an area that seems to express acute pain. By now you know what kind of pain is related to soreness, actually a good thing when beginning a new pain relief program, and the kind of acute and/or chronic pain you have come to know through your experience with neck pain, back pain, and sciatica, when experiencing pain that seems out of the ordinary, see your primary care physician or a podiatrist at once.
In any case, begin at once at TheBadBackGuy.net today. You will never be sorry you did…and it’s guaranteed!
John
Professor John P. J. Zajaros, Sr., The Bad Back Guy
216-712-6526 (home/business)
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimatebadbackstrategies.com
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