I'm writing to you because I want you to forget how foot pain feels... Eventually.
If you cut your foot or bump your knee, there's no need to guess where the trouble is or how to treat it.
But when it comes to foot pain, which leads many to ask 'why do my feet hurt?', the causes can be numerous and varied, ranging from overuse of the joints to an injury that never fully healed.
First, I'll focus on the five most basic tips for chronic foot pain relief.
Some of them you may know, some may be a bit more surprising. Or you could know them all if you've been fighting foot pain for a long time or if you're serious about foot comfort.
According to the University of Maryland Medical Center, about 75% of Americans will experience foot pain at some point in their lives. Fortunately, many measures can help relieve chronic foot pain.
The following tips will help you to either reduce foot or heel pain that you already may have developed or they can also help prevent you from having issues develop.
5 Ways to Ease Foot Pain: Tips to Prevent Discomfort
1. Stretch Regularly
The most important thing to do to help reduce pain in aching feet and also prevent pain is to stretch your foot ankle regularly (think foot ankle mobility). See the stretching exercises below for some ideas to soothe sore feet and stiff joints. This is the most important one and if you do nothing else then (please!) at least do some stretches. Preferably regularly, for lasting relief.
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Here are a few basic ones:
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Passive Stretch for Ankle Gently grasp the foot and bend the ankle and foot up and down. Hold 30 seconds. |
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Gently grasp the big toe and straighten it to feel stretch in the bottom of the foot and toes. Hold 20 seconds. |
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Stand with right foot back, leg straight, forward leg bent. Keeping the heel on the floor, turned slightly out, lean into the wall until a stretch is felt in the right calf. You may feel slight discomfort when doing this exercise, but it will help in reducing strain. Hold 30 seconds. Complete on the opposite leg also. |
If you have flat feet, consider exploring exercises for flat feet that will be more applicable to your foot care routine. Strengthening your foot muscles is crucial in maintaining a healthy arch. Also, be sure to understand the differences between collapsed arch vs. flat feet to ensure you properly stretch your feet.
2. Don't go barefoot
Don't go barefoot. It puts a strain on your foot and can lead to plantar warts and athlete's foot.It may also raise your injury risk when walking on hard surfaces. Wear proper footwear, like shoes for foot pain, and shoe inserts to prevent discomfort and improve leg pain.
Flip-flops are a good choice to protect your feet in locker room showers, pool areas, and the hot sand at the beach. But use them rarely. You want to avoid flat footwear that can worsen your foot condition.
Flat flip-flops or shoes can cause heel pain, tendinitis, and stress fractures, especially if you have flat feet. If you need sandals or flip-flops, choose ones that support proper arch type foot alignment and impact absorption, with a padded interior to alleviate fascia pain and reduce pressure on the heel, such as our orthopedic sandals with arch support.
3. Choose comfortable, roomy, well-cushioned shoes
Having enough breathing room for your feet or toes is essential. You need comfort and space, not cramped shoes and squeezed feet. If you choose Orthofeet wide-toe box shoes you can choose the width that fits your feet: from narrow to extra extra wide. No need for squashed feet with wide and extra-wide shoes.
Find supportive footwear, shoe inserts, and compression socks to ensure you wear the most comfortable walking shoe for your needs. The right pair can provide everyday relief, protect the joints, and help prevent future flare-ups.
4. Take proper care of your toenails
Fully 65% of people age 65 and older have thick toenails, making it one of the most common foot problems. Once nails thicken, they can even separate painfully from the toe bed. The prime culprit is athlete's foot, or tinea pedis, which can hang out in your shoes for years before causing symptoms.
A major source of foot pain is ingrown toenails, which happen when the edge of your nail grows into the skin around the toe. The symptoms of ingrown toenails can include redness, swelling, and intense pain. The best way to prevent this is to cut your toenails straight across with clean, sharp nail scissors. Don't round the corners to match the shape of your toe.
5. Avoid high heels
It should go without saying but I'll say it anyway - avoid high heels. Always. (Or at least almost always!)
A 5-inch spike heel isn't going to do anybody any good. It forces all the weight to the front of the foot and will cause pain. High heels also put you on the fast track to bunions, corns, and other problems by stressing the arch and forefoot joints.
If you love heels, try a shorter one. A two-inch heel is better than a four-inch heel. Don't wear them every day, and don't wear them when you will be on your feet for a long time. Choose chunky heels instead of skinny ones if you have flat feet, and prioritize shoes meant for walking between events.
So these are the basic tips. I'll have more in my next email.
If you have any questions or would like to learn more about foot pain, shoes, or exercises that can help, just reply to this email and I'll try to have your questions answered for the next time. If you’re wearing supportive shoes consistently and still have pain, a podiatrist can evaluate your foot and ankle joints for underlying injury.
Orthofeet's Solutions for Foot Pain Relief
Discover the relief and comfort that come with our specially designed Orthofeet orthopedic shoes, including plantar fasciitis shoes, walking shoes, and orthopedic sneakers. Each product is meticulously crafted to target and alleviate foot pain, support the arch, and protect sensitive joints, enhancing your mobility. Don't let discomfort dictate your day—visit our products now and embrace a life of comfort. For more insights, check out our informative blog posts on Pain on the Side of Foot, Causes of Foot Pain at Night, and Foot Pain from Standing All Day. Continue to follow the Orthofeet Blog for regular tips on foot health, stretching exercises, and smart footwear habits to prevent future issues.
