These tips will help keep your tootsies in top shape
If your job requires you to be on your feet all day, almost certainly you have experienced some sort of foot pain. People who work in the restaurant or retail industries especially know what it’s like to come home after a long day with aching feet.
But office workers aren’t immune to foot pain either. Even if your primary duties involve sitting at a desk and using a computer, chances are you’re not there all day. Because of meetings, conferences, trips to the copier, and break room and bathroom visits, you put in a lot of mileage on a daily basis.
If your feet are constantly hurting, these four tips can help:
1. Wear the right shoes
This may seem obvious, but you’d be surprised at how often it’s ignored. It can be very tempting to wear your most stylish shoes to work, and while they might be fine for a few hours, most likely they’re not meant for a full work shift. If you have to stand all day, flat-soled shoes probably sound like a good idea, but they’re not – the heels on your work shoes should be about ¼ inch. It’s also important that you get good support for your arches in order to reduce soreness in your legs and feet. If your shoes don’t offer enough support, make sure to buy some good insoles or custom orthotics.
In addition to wearing the right shoes, they also need to be the right size. If they’re too small, you will increase your chances of getting blisters and you’ll hurt your circulation. It often pays to get footwear that’s a half-size bigger for a couple of reasons. First, it will give you more room for those insoles or orthotics. Also, you may not realize it, but your feet are naturally a little bigger by the end of the day, so you’ll definitely be thankful for a pair that isn’t so tight.
2. Do some leg exercises
Certain exercises can help prevent your muscles from becoming stiff and tender. If you are able, take a few minutes every hour to stretch and lengthen your leg muscles. Calf raises are a great way to work out your calf muscles and they can also help redistribute some of the blood that has collected in your feet.
3. Prepare for the next day
One of the first things you can do when you get home from work is put your feet up. Elevating them from the rest of your body is good way to reduce swelling. However, you shouldn’t stop there. Immersing your feet in ice water for about 20 minutes will dramatically cut down on swelling and inflammation. And massaging them by rolling them on a tennis ball is another excellent way to decrease pain, as this stretches tight foot muscles.
4. Talk to a podiatrist
If you’ve tried these tactics and the pain isn’t getting any better or it’s gotten worse, you should probably see a podiatrist. It’s especially important to talk to a doctor if you’ve noticed things like tingling or numbness in your feet. By ignoring these symptoms or trying to work through the pain, you could put yourself at risk for something much more serious.
Want more information on how to take care of your feet? Make an appointment with us and we will gladly assess your situation and provide expert guidance to get you walking without pain. Call us at 954-452-4590 or fill out our online form today.
Dr. Nina L. Coletta has been practicing Podiatry for over twenty years. Her practice remains on the cutting edge of advancements in Podiatric Medicine, providing state of the art laser treatments, three-dimensional technology to construct custom orthotics and braces, and in-house arterial and venous studies of the lower extremity. From pediatrics to mature adults, her staff provides superior care in a warm, welcoming environment.