Educators Spend Countless Hours On Their Feet But These Posture
- Prolonged standing stresses your legs, knees and lower back, as well as can lead to varicose veins, joint damage and circulation issues.
- Here are five strategies to minimize pain.
Its no secret standing all day wreaks havoc on your joints, ligaments and aching feet. Now a growing body of research suggests it may also increase your risk for chronic disease.
Being still whether sitting or standing, impacts our metabolism and circulation, both of which can contribute to certain conditions and diseases, says Jennifer Spreckley, director and chief learning officer of Kingsway Pilates. Indeed, studies show prolonged standing not only stresses your legs, knees and lower back, it can also lead to varicose veins, joint damage and circulation issues.
While you need to be on your feet to teach, you can incorporate strategies to ease the strain. You may already know its important to maintain good posture, move around and give your feet room to breathe. Here, five additional strategies to quiet barking dogs and minimize pain.
Dansko isnt the only company designing shoes to meet the demands of employees who spend most of the day on their feet. Aetrex, for example, produces orthotic shoes with a focus on fashion, function and quality. The company builds a unique Lynco orthotic system into every shoe, offering comfort, support and proper body alignment. A bonus: All of their shoes come equipped with memory foam cushioning and advanced odor free technology.
How To Relieve Knee Pain From Overuse
Although the causes might be different, there are some basic steps you can take if you have knee pain from overuse:
NSAIDs , such as ibuprofen or naproxen, are over-the-counter medications you can take for knee pain. They are very effective for this type of pain. They should only be used for short periods of time, though, because they might slow down the healing of some injuries. Also, you should avoid NSAIDs if you have kidney problems or stomach problems such as ulcers.
Icing the knee can reduce pain and swelling.
Resting or reducing activity for short periods of time may be helpful. You dont want to stop exercising completely for long periods of time because this can make things worse.
If your pain is lasting for a long time, such as more than 1 week, its a good idea to see a healthcare provider to get a better idea of what is going on with your knee. Sometimes, X-rays can help with the diagnosis. Additionally, a referral to physical therapy can be helpful. They can show you which exercises to do and how to do them safely.
How Do Knee Overuse Injuries Occur
Various factors can cause overuse injuries to the legs, including poorly fitted footwear, inappropriate training programs and inadequate training surfaces .
Another major cause of knee pain, which can often be overlooked, is abnormal alignment of the foot and lower leg.
Excessively Pronated Feet commonly known as flat feet, this can lead to excessive internal rotation of the lower leg at the same time that the upper leg is rotating in the opposite direction with forces produced during walking or running. The knee is the area that therefore must absorb these twisting forces, and thus injuries due to excessive strain or force can be the end result. Excessively pronated feet can result in a knock-kneed position, which can contribute to various muscles exerting their forces in abnormal directions.
Abnormally High-Ached Feet high arched-supinated feet, or feet which roll out excessively, do not allow normal knee flexion during walking. This foot type is often accompanied with a forefoot valgus which can also alter mechanics and forces on the ankle and the knee joint. Neutralising these abnormal foot and leg mechanics can help to reduce damaging forces on the knee joint.
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Painful Foot Problems Related To Ra
One of the targets of this inflammation is the joint capsule, which normally acts like a sleeve, protecting the joint by adding stability to it.
Some of the deformities related to rheumatoid arthritis include:
- Bunions This is an enlargement of the joint at the base of the big or little toe.
- Hammertoe Hammertoes and claw toes occur when the toes are permanently bent under.
- Bursitis Fluid-filled sacs develop under the ball of the foot and may become inflamed and swollen. They commonly occur along with bunions.
- Charcot Arthropathy, Also Called Charcot Foot and Ankle If one or more joints in the ankle or foot become severely damaged, the foot may collapse, resulting in a deformity called Charcot arthropathy.
- Plantar Fasciitis Inflammation of the plantar fascia in the sole of the foot causes pain under the heel.
- Rheumatoid Nodules These firm lumps, which are the size of a pea, occur where pressure is put on the foot, like the soles and the big toe joints.
- Valgus Heel Joint damage may cause the heel to push outward, which results in valgus heel.
Why Do My Knees And Feet Hurt More At Night
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Your Orthotics May Not Be Right For You
Each foot is different and may require unique care and attention. If your orthotics are causing significant knee pain, they may not be the right orthotic for you. Off-the-shelf orthotics are not made to meet the needs of the wearer and can sometimes cause more harm than good if they are not properly fitted. A custom made orthotic from a professional Pedorthists can ensure that you are improving your foot health, and not causing long-term or additional knee pain.
What Is Overpronation And Underpronation
Pronation is basically the natural movement of your foot when you are running and walking. People can have neutral pronation, overpronation, or under pronation.
We have already explained overpronation, which is what we commonly refer to as flat feet.
Underpronation, meanwhile, is also called supination and it happens when there is not enough inward roll in the foot, meaning your weight is on the outside of your foot.
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An Older Injury Is Stirring Up Problems Again
Having an injury earlier in your lifewhether it was treated or untreatedcan increase your risk of having joint pain later, Dr. Gasbarro says.
There are a few different ways this can happen, but problems like a ligament tear, tendon issues, or a bone fracture can lead to inflammation over time, Dr. Gerhardt says. Even though a doctor can help you manage symptoms, they cant go back in time and erase the injury. So, if you had a ligament tear in your knee in your 20s, for example, it sets you up for arthritis 10, 20, or 30 years later, he says.
Spinal Causes Of Leg Pain
Problems in the lower spine may affect the spinal nerve roots, causing pain to radiate into the leg and/or foot . Common causes of leg and foot pain that originate in the spine include:
- Herniated discs: Bulging or leaking out of an intervertebral discs inner contents .
Compression of the spinal cord in the neck and/or cauda equina in the lower back can also cause leg pain.
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What Are Some Common Symptoms Of Knee Pain
Knee pain sufferers may experience a dull, aching pain in the vicinity of the kneecap. Sometimes pain will occur behind the kneecap. In the case of runner knee, the name suggests running is a common cause of runners knee and this is true. However, many other sports and activities can bring on knee pain including simple walking, hiking, squatting, netball, football, basketball, soccer, cycling and jumping activities.
Climbing up and down stairs is another common activity that can aggravate the knees and bring on symptoms. Even standing up from a seated position may cause discomfort. Some may even feel instability in the knee. Iliotibial band syndrome commonly causes pain along the outside of the knee. Knee swelling or grinding are also common symptoms that can occur.
Where Can I Get Help for Knee Pain?
What Are The Signs & Symptoms Of Pfp Syndrome
Patellofemoral pain syndrome causes pain under and around the knee. The pain often gets worse with walking, kneeling, squatting, going up or down stairs, or running. It may also hurt after sitting with a bent knee for a long time, such as in a long car ride or in a movie theater.
Some people with PFP syndrome feel a “popping” or creaking after getting up from sitting or when going up or down stairs.
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Osteoarthritis Of The Knee
Arthritis is a group of conditions that involve inflammation in your joints. Osteoarthritis is the result of gradual wear and tear of the cartilage in the joint. Knee arthritis is a major cause of disability. The main symptoms are:
Some people with osteoarthritis of the knee experience increased sensitivity to cold. A 2017 study notes that when compared with the control group, these patients also had:
- lower pressure pain threshold in the knee
- increased pain
- greater functional impairment
- more features of neuropathic pain
These symptoms may point to increased central sensitization of the knee. Women are more likely than men to report that their knees are affected by cold weather.
Who Is At Risk For Pfs
PFS often impacts athletes and those who engage in running, basketball, and other sports. Women are especially vulnerable to PFS, particularly at a younger age. This thought to be partially due to the greater likelihood of patellar malalignment in females, in addition to muscular imbalances.
PFS is most symptomatic during positions when the knee is flexed, such as after sitting for a prolonged period time, exercises that required deep squatting, or, most commonly, climbing stairs. Strengthening the muscles around your hips and quadriceps and stretching your iliotibial band, hamstrings, and quadriceps can help relieve strain on your knee.
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As With Many Injuries You’ll First Want To Rest And Ice The Area To Reduce The Swelling You Can Also Take Over
- Try swimming, stationary bikes, and other low-impact activities that won’t stress your knees.
- Wear a knee brace to provide support and relieve pain.
- Wear stable shoes with good arch support, especially while walking or exercising.
- Strengthen your gluteal and hip muscles, which will promote knee stability while walking and running.
Can A Misalignment In The Foot Cause Pain In Other Joints
A misalignment of the structures of the feet and ankles causes a ripple effect that travels up, through the leg, and into the hip and lower back. If the foot doesnt function properly, it can cause the other joints in the lower part of the body to overcompensate. This causes stress and pressure on the joints that normally wouldnt pose a problem. The longer the misalignment exists, the more damage it can cause to both the feet and the other joints.
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Lisfrank Or Midfoot Injury
The middle of the foot is known as the Lisfrank area or midfoot. This area is made up of a group of small bones that help form the foots arch.
If one of the midfoot bones is broken or a tendon is inflamed or torn, it may cause pain, swelling, bruising, and redness on the top of the foot.
Midfoot injuries can be caused by accidents, such as a heavy object landing on the foot.
Not all midfoot injuries are due to dropping something or getting the foot stepped on, however. They often occur when someone falls with the foot flexed downward, pulling or straining tendons or fracturing bones.
A hairline or stress fracture can also happen in this area due to overuse, such as from long periods of running or high-impact activity.
Midfoot injuries can be mild to severe, depending on how many tendons or bones are injured. Mild tendon injuries may only require RICE until the tendon has healed.
Severe injuries and bone fractures may require a cast, physical therapy, or surgery.
How Is Knee Pain In Teens Diagnosed
Your healthcare provider will ask about your teens knee pain:
- Is there a known cause for the knee pain does it happen with certain movements or is there no specific known event?
- How long has the pain been present?
- Where on or around your knee do you feel pain?
- Does the pain wake you up at night?
Your provider will perform a physical exam, checking:
- Kneecap and knee stability.
- Alignment of lower leg, kneecap and thigh.
- Range of motion of hips and knees.
- Thigh muscle strength, flexibility, firmness.
Your provider may order imaging tests including X-rays or a CT scan or MRI .
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What Is Hand And Foot Pain
Hand and foot pain is pain in the extremities that can range from a sharp pain to a dull ache. It may also radiate into other areas of your body. Depending on the cause, you may also have numbness and tingling in the hands and feet.
There are many possible causes of hand or foot pain, including:
- Inflammation . Swelling of the joints, muscle, or tissue can occur in the hands and feet either because of injury or because of inflammatory disorders like arthritis .
- Nerve damage. Pinched nerves or neurological problems can occur anywhere in the body but may be felt as numbness or tingling in the hands or feet.
- Injury. Injuries to the bones, muscles, tissues or joints of the hands or feet can result in inflammation and pain.
- Disorders. Some disorders cause pain and inflammation throughout the body or affect circulation to the extremities, resulting in pain symptoms.
Without the presence of an injury, pain in both the hands and feet is usually a sign of a systemic problem that is interfering with your bodys ability to regulate temperature, sensation, or circulation to the extremities.
Nutritional Causes Of Leg Pain
Deficiency of certain vitamins and minerals may cause damage to the peripheral nerves resulting in leg pain and/or weakness. Typical nutrient deficiencies include7:
- Vitamin B12
- Vitamin B6
Excessive intake of alcohol and heavy metals, such as arsenic, thallium, or mercury may also cause peripheral nerve damage and pain in the legs.
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How Is Knee Pain Treated
Knee pain treatment for overuse conditions generally responds well to conservative treatment if treated early. In fact, a research article was published in late June 2017 concluding:The addition of foot targeted exercises and foot orthoses for 12 weeks was more effective than knee targeted exercises alone in individuals with patellofemoral pain.Heres the link to the study:
If knee pain is disregarded, symptoms and treatment can last for several months and may lead to the need for possible surgery. Conservative treatment often involves:
Training or activity modification.
Your training or activity schedule will be discussed and modified so that a successful and effective treatment can be administered.
R.I.C.E. Rest, Ice, Compression and Elevation.
As with any acute injury the RICE principle is paramount. It is necessary in the early stages of treatment to help fight the inflammation. Anti-inflammatory medication may also be suggested.
These allow the foot, leg and knee to function in a position which reduces the damaging forces placed on the knee and its surrounding structures. Forces are redistributed throughout the leg and stability is improved.
Appropriate strengthening and stretching of muscles around the knee may be advised by your Podiatrist.
Your podiatrists may suggest taping, bracing or further assistance from a physiotherapist.
Footwear Assessment and Advice
Signs And Symptoms Of Ra
You might find that pain is affecting both your feet in the same locations. For some people, the ankles hurt the most and might appear swollen. You might feel other symptoms as well.
Patients complain of pain in the toe joints, ligaments, or ankles mainly upon arising from bed. It is associated with joint swelling, redness, and warmth. Rheumatoid nodules can also develop. This can lead to joint deformities and widening of the forefoot, necessitating an increase in shoe size, explains Maya Mattar, MD, a rheumatologist at the Louis Stokes Cleveland Veterans Administration Medical Center in Ohio. Dr. Mattar adds that the pain and stiffness may be worse in the morning, forcing you to get up an hour or more early in order to prepare yourself for the day.
A study published in the July 2018 issue of Journal of Foot and Ankle Research compiled the recommendations of a panel of 24 medical professionals and patients to diagnose and treat foot problems related to RA. Based on the foot issues, treatments include medication, exercise therapy, a variety of shoes, braces, and orthotics, or surgery.
Your rheumatologist can also prescribe you medications, called disease-modifying anti-rheumatic drugs , that control the inflammation and prevent joint damage, notes Mattar.
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Treatments For Joint Pain
Joint pain can range from mildly irritating to debilitating. It may go away after a few weeks , or last for several weeks or months . Even short-term pain and swelling in the joints can affect your quality of life. Whatever the cause of joint pain, you can usually manage it with medication, physical therapy, or alternative treatments.
Your doctor will first try to diagnose and treat the condition that is causing your joint pain. The goal is to reduce pain and inflammation and preserve joint function. Treatment options include: