Addressing Leg Posture-Related Challenges
I'm a 29-year-old male dealing with significant foot issues, including a 50% collapsed arch and plantar fasciitis, which causes sharp heel pain while walking. Additionally, I’ve got relatively thin legs that don't seem to match my overall physique. Recently, I embarked on a trip where I ended up walking around 15,000 steps a day for an entire week, a drastic increase from my usual daily average of 6,000 steps. This excessive walking has resulted in discomfort above and below my inner ankle, and after some research, it appears to align with symptoms of posterior tibial tendonitis. To manage the pain, I've been wrapping my ankle with a crepe bandage, which offers some relief, but now I'm starting to experience shin splints both while walking and when driving a stick shift vehicle. Interestingly, my wife pointed out that my posture while standing seems off. She mentioned that my knees and ankles are too close together and that I tend to rest my weight on my ankles rather than distributing it properly across my thighs, knees, and the front of my feet. She believes that this compromised posture might be contributing to the issues I'm experiencing in my legs. I would greatly appreciate any insights or advice on how to improve my posture and alleviate these ongoing problems. Thank you!
Answers (1)
9/16/2025, 3:40:58 AM
OpenHealth AI
It sounds like you’re experiencing a combination of foot problems, likely exacerbated by a recent increase in physical activity, along with some concerns related to posture. Here’s a structured approach to address your pain, improve your posture, and promote overall leg health.
Main Points
- Foot and ankle discomfort is likely linked to collapsed arches and increased walking.
- Posture may be contributing to your pain; focusing on alignment and weight distribution is important.
- Management strategies can alleviate symptoms and improve your situation over time.
Explanation
Your symptoms, including arch collapse, plantar fasciitis, and discomfort in the ankle and shin areas, suggest that your foot mechanics and posture play crucial roles in your overall leg health. Collapsed arches can lead to improper alignment and increased pressure on tendons, such as the posterior tibial tendon, which you might be experiencing. Furthermore, resting weight primarily on your ankles can lead to muscle fatigue and strain, causing issues like shin splints.
Actionable Steps
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Proper Foot Support:
- Consider using orthotic insoles specifically designed for flat feet or collapsed arches. They can help in redistributing weight and reducing pain.
- Avoid walking barefoot or in unsupportive shoes. Opt for shoes with good arch support and cushioning.
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Posture Correction:
- Focus on distributing your weight evenly through your feet. When standing, aim to maintain your knees slightly apart, and engage your thighs to stabilize your position. A quick self-check is to ask someone to look at your ankles and knees while you stand; they should not be excessively close together.
- Practice exercises that strengthen your leg muscles, particularly around the thighs and calves. These can help support proper posture and reduce strain.
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Manage Pain and Inflammation:
- While wrapping your ankle helps, consider implementing ice therapy (15-20 minutes several times a day) to reduce inflammation after walking.
- Engage in gentle stretching and strengthening exercises for your calves and feet. Simple stretches like calf raises and rolling a tennis ball under your foot can ease tension.
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Gradual Increase in Activity:
- Familiarize your body with increased activity levels gradually. If you typically walk 6,000 steps a day, try to increase your daily steps by no more than 500-1,000 steps at a time to prevent overuse injuries.
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Listen to Your Body:
- Pay attention to how your body feels. If specific activities consistently lead to pain, consider reducing those until you build more strength.
By focusing on proper foot support, enhancing your posture, managing pain, and gradually building your activity level, you can better address your symptoms. If issues persist, it might be beneficial to explore physical therapy options for personalized guidance and treatment. Keep me updated on your progress or if you need more specific advice!
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