foot pain

5 Tips to Avoid Foot Pain

Did you know that the average person takes around 5,000 steps per day? So it doesn’t take much to experience foot pain. Even if your feet feel fine now, you should still learn what to do to prevent pain before it happens.  Keep reading for 5 effective tips to avoid foot pain.

 

1.    Use Orthotic Devices
 

Orthotic devices are inserts that add a level of comfort and support for your feet. They are customized with your foot problems in mind. On top of relieving chronic foot pain, they can help with relieving stress and tension in the muscles in the legs, hips, feet, and ankles.

 

2.    Stretch
 

Stretching your legs and feet is a simple yet effective way to help foot pain and prevent injuries or conditions like plantar fasciitis. Here are some easy stretches for feet you can do without any equipment:

  • A standing calf raise—Stand up straight with your feet shoulder-width apart, raise your heels slowly and keep your knees straight, and pose on the tips of your toes. Start out slow and try to stay in this position for a few seconds, and slowly set your heels back down on the floor.
  • Toe spread—Stand up straight with your feet hip-width apart or sit on a flat surface with your legs out in front of you. Spread your toes as far as you can and hold the position for a few seconds. Repeat nine more times.

 

3.    Keep Your High Heel Wearing to a Minimum
 

If you wear high heels, you may feel foot pain when you finally kick them off at the end of the day. However, did you know that it can actually damage your feet? You run the risk of conditions like bunions, ingrown nails, stress fractures, and shortening of the muscles and tendons in the legs. You can still wear heels, but keep it to a minimum and keep a pair of flats or other shoes without a heel with you so you can change as soon as you start feeling foot pain.

 

4.    Wear the Proper Footwear
 

The importance of wearing proper footwear cannot be understated. The ideal pair of shoes have laces, bungee laces, buckles, or Velcro fasteners, a suitable arch, a stiff, comfortable back, a smooth lining, and enough room in the front for your toes. Additionally, have you had your feet measured recently? You may be surprised to find that your shoe size has changed slightly as your feet change as you age.

 

5.    Don’t Shape Your Toenails
 

Ingrown toenails are painful but often preventable. As ingrown nails occur when one of the edges of your nail grows into the skin, you shouldn’t shape or round your toenails. When trimming your nails, use a pair of sharp clippers and cut them straight across. If you already have an ingrown nail, you can soak your affected foot in a warm bath with Epsom salts. If you see signs of an infection (swelling or redness around the nail, tenderness, or discharge), seek help from a podiatrist as soon as possible.

 

You Can Avoid Foot Pain Before It Happens
 

Conditions that cause foot pain like bunions, plantar fasciitis, tendonitis, and ingrown nails can be caused by something as simple as wearing shoes that are too small. If you want to prevent foot pain or need help with your condition, get in touch with our foot doctor in Calgary. Contact North Hill Foot & Ankle Clinic here or request an appointment online now.

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