Don’t Suffer Through 2021 With Foot Pain!
You may feel as though you are in for a whole lot of foot pain this 2021; after all, you’re bound to partake in a whole lot of standing, walking, and other activities that may put pressure and stress on your lower limbs.
However, I’m here to tell you that does not need to be the case; here are a few tips to keep you fresh on your feet this year!
Wear sensible shoes
Spending more than an hour or two in shoes that don’t support your feet properly, for instance, heels and clogs will cause severe consequences, especially if you do this frequently.
Don’t worry about keeping up with the latest fashion; if you are out and about, you’re going to want to stick with your comfortable not so attractive footwear. They should be able to provide excellent arch support and shock absorption, wide toe boxes, and be a solid fit for your feet - both in length and width.
Furthermore, your shoes should be prudent and appropriate for the activities you may choose. For example, if you’re outdoors trudging through the rain, get out the boots to keep your feet warm and dry, but avoid wearing them all day if you’re going to be indoors.
If you insist on wearing your fancy footwear, heels, flip flops, and wedges, try to minimise the damage. Keep the heel height at 2 inches at the absolute tallest, and the chunkier, the better. Ensure you bring a regular pair of shoes along for the journey, so you can switch as needed.
Give yourself a break
Regardless of whether your feet are hurting or not, remember to give them regular breaks if you have a big day of standing or walking planned. Even taking a couple of minutes every now and again can make a significant difference in terms of how long you can go without pain, how your feet feel at the end of the day, and how they feel the following day!
Take time to stretch and pamper yourself
Over the course of a long day, muscle fatigue and cramping can very quickly set in. At home, or even when out and about, take some time to gently stretch out your feet, ankles, and legs to diminish your discomfort.
Tight calves are not only painful in and of themselves but can also tug on the ankle, heel, and plantar fascia and cause them discomfort as well. This is why calf stretches are particularly valuable.
At the end of a long day, stretch out your arch by rolling a tennis ball or frozen water bottle under your feet. If your feeling particularly adventurous, you could even give yourself a foot massage; all of the above will help keep away pesky foot problems.
Watch what you eat
Eating a healthy diet is about so much more than simply maintaining a figure or waistline; what you eat has a direct impact on the health of every cell, tissue, and structure in your body - including your feet. Consider that:
Diets in high sugar and carbs can cause blood sugar levels to rise and remain elevated over a prolonged period of time. This may not necessarily result in a diabetic diagnosis. However, high blood sugar can still compromise the health of circulation and nerves in your feet and put you at risk of developing conditions like peripheral neuropathy.
Diets high in purines can trigger attacks in patients suffering from gout. Foods such as meat, seafood, decadent desserts, and sweetened beverages are all high risk.
Each pound of bodyweight you gain can increase the force on your feet by 2-3 pounds when walking or running and even more when jumping. Therefore, if you are overweight or obese, improving your diet and exercise can make a massive difference in terms of foot pain.
Stay safe
It is not unusual to see an influx of foot injuries, especially during the summer months. This includes heel pain, ankle sprains, tendon tears, etc.
Whilst it is encouraged to stay as active as you can be, it is vital you know your limits and stay safe in the process. Don’t attempt more than your body can handle and understand that pain is always a bad sign and needs to be addressed - ignoring it will only make it worse.
There are a large variety of foot care professionals, just like ourselves, out there that can keep your feet working and feeling great - so you can enjoy your 2021 with your friends and family without having to worry about foot pain. We can provide comprehensive foot and ankle treatments with a focus on managing your pain conservatively whenever possible. Including everything from finding the shoes you need to fitting custom orthotics to physical therapy, cortisone injections, and much more!