Here is a list of tips that can assist you with lowering heel or foot pain that you are already experiencing, or you can use this advice on how to prevent the issue from developing.
1. Stretch
Stretching your ankle and foot regularly is perhaps the best way to help lower and prevent pain. Here are a few popular stretching exercises to give you a few ideas. This tip is at the top of the list for a reason, and if you are doing nothing else, at least stretch your feet and ankles on a regular basis.
Below is a list of some of the basic ones:
- Passive Stretch For Your Ankles
Hold your foot gently and bend your foot and ankle downwards and upwards. Hold each position for 30 seconds.
- Passive Stretch For Toe Extension Or Flexion
Hold your big toe gently and pull it straight until you start to feel the stretch along the bottom part of your foot. Hold the position for 20 seconds.
- Stretch Your Calf Muscle With A Straight Knee
Stand with your right foot to the back, making sure the leg is straight, bending the front leg. Keep your heel slightly turned out and on the floor. Now lean your weight into a wall until you start to feel a stretch in your right calf. Hold this position for 30 seconds. Swap your legs around to stretch the left calf.
4. Avoid Walking Around Barefoot
Avoid going barefoot as it places unnecessary strain on your feet and can even lead to athlete’s foot and plantar warts.
Keep flip-flops as a protective barrier around pool areas, locker-room showers and from the scorching sand when you visit the beach. Only use them on occasion as you also want to stay away from flat footwear.
Flat shoes or flip-flops can result in stress fractures, tendinitis, and heel pain, especially for those with flat feet.
If you are looking for slippers that provide reasonable orthotic support, visit the Orthotic shop. You will find slippers that feature a unique design when it comes to ergonomic support and you are able to walk in comfort in these shoes throughout the day.
5. Choose Well-Cushioned, Roomy, And Comfortable Shoes
Your feet and toes need ample breathing room. Your feet also need space and comfort, and not squeezed and cramped feet.
When choosing Orthofeet shoes, there are different widths on offer to find the perfect fit for your feet from extra-extra wide to narrow.
6. Unexpected Reasons For Foot Pain – Toenails
For most people over the age of 65, around 65% of them have thickened toenails which makes it a fairly common foot problem. When the nails start to thicken, they can eventually pull away from the actual toe bed which is very painful. One of the main culprits includes tinea pedis or athletes foot, that hang around in the shoes for a long time before that start to cause any symptoms.
Another common source of foot pain includes ingrown toenails. This occurs when the nail on the edge starts to grow back into the toe skin that surrounds your toe. To prevent this common issue cut your nails straight across using sharp and clean nail scissors. Avoid rounding the corners in order to match the toe shape.
7. Don’t Wear High Heels
This should be an obvious one, but try to avoid wearing high heels as much as possible.
5-inch spiked heels will force your entire weight onto the front part of your feet, and this will result in pain. High heels also increase your chances of developing corns, bunions, along with other issues.
If you really like the look of high heels, go for a lower heel. The 2-inch heels are a better alternative to the 4-inch heels. Avoid wearing high heels every day, and rather wear more comfortable shoes if you plan to wear them for many hours at a time. For people with flat feet, it is recommended to go for a chunkier heel over a skinny one.
If you have questions or concerns or you need more information on shoes or foot pain, please comment belpw, and I will try to answer your question!
Throughout the year, our writers feature fresh, in-depth, and relevant information for our audience of 40,000+ healthcare leaders and professionals. As a healthcare business publication, we cover and cherish our relationship with the entire health care industry including administrators, nurses, physicians, physical therapists, pharmacists, and more. We cover a broad spectrum from hospitals to medical offices to outpatient services to eye surgery centers to university settings. We focus on rehabilitation, nursing homes, home care, hospice as well as men’s health, women’s heath, and pediatrics.
