Caring for tired, aching feet
All of us have experienced tired and aching feet at one point or another, especially after long periods of dancing, shopping, walking or standing. As we age, the incidence of tired and aching feet become much more frequent and prolonged. Research has shown that fallen foot arches, or what is described in podiatric terms as over-pronated flat feet, causes a person to use more energy when walking, resulting in greater fatigue at the end of a day than people with normal feet. Strenuous walking or standing for long periods has an obvious effect on your feet. Other factors include ill fitting, poorly padded shoes, tight socks or stockings and tight garters. Reduced blood circulation to the ankles and feet also causes tired aching feet.
Contributing factors to tired and aching feet
There are multiple factors that contribute to the development of tired and aching feet:
• Age: as we age, the natural thick pad on the soles of our feet begin to thin. Additionally, our feet widen and flatten, and the skin on our feet also becomes drier. In some cases, foot pain in older people may be the first sign of arthritis, diabetes, and circulatory disease.
• Gender: Women are at higher risk than men for severe foot pain, especially women who wear high-heeled shoes. As a result, severe foot pain is a major cause of general disability in older women. Pregnant women have an increased risk of aching feet due to weight gain, swelling in their feet and ankles, and the release of certain hormones that cause ligaments to relax.
• Dehydration: your feet have approximately 250,000 sweat glands, and can excrete as much as a quarter of a litre of moisture each day. Therefore, it is important to remember to drink plenty of water, throughout the day.
Treatment and relief for tired, aching feet
• Lie on the floor and put your feet up on a couch or bed for about 15-20 minutes. This is a way of clearing the lymph modes and the water retention, which is a fairly common and very likely cause for aching feet.
• Soak your feet in Tea Tree Oil in warm water either in a basin or you can use a foot spa if you have one. Peppermint oil is good for the feet and has a soothing affect. Or use a good foot cream to relax your feet.
• Wear orthotic insoles in your shoes. Orthotics control over-pronation and support your arches, taking away one of the major causes of tired, aching feet!
• Have your feet massaged regularly
• Exercising your feet can help to keep them healthy. It tones your muscles, helps to strengthen the arches, and stimulates blood circulation. Here are some foot exercises:
1. Rise on your tiptoes: Stand with feet parallel. While holding on to a steady piece of furniture for support, rise slowly up and down on your tiptoes. This exercises the leg muscles and helps strengthen the foot muscles.
2. Extend the sole of your foot while sitting down. Extend and stretch the foot in as straight a line with the leg as possible.
3. Rotate the feet while sitting. Extend feet one at a time and rotate slowly at the ankle, as if trying to draw the largest circle possible with the big toe. Do this first in one direction, then the other.
4. Move your toes: Remain sitting with feet resting on the floor. Move the toes up and down. This will decrease internal rotation of the legs and the stretching on the leg muscles, thereby reducing tired, aching legs.
The Podiatrist is an expert for all your foot problems.
Posted on July 16, 2012, in Contact a Podiatrist, What is a Podiatrist, Your feet and tagged aching feet, anklefoot muscles, arch pain, auckland podiatrist, Caron Orelowitz, circulation, flat feet, Foot, foot pain, heel pains, high heels, inserts, leg muscles, leg pains, massage feet, muscle pains, orthotics, Podiatrist, podiatry, pronation, rolling in, Shoe, sole, sore feet, stiff, stretching, support, The Podiatrist, tiptoes, tired feet, toe pain, toes. Bookmark the permalink. Leave a comment.