Every time you take a step, your foot is hit with unforgiving vibrations that can cause tendinitis, plantar fasciitis, stress fractures, and more — particularly if you wear high heels or participate in foot-stressing activities, like running.
The muscles in your foot play a huge role in how your body absorbs shock.
To start an at-home foot health routine to reduce pain, try these four moves:
• For strength: Short foot. This is a movement so small, To perform the short foot exercise, stand barefoot and contract the arch of your foot by driving your big toes into the ground. It makes the bottom of the foot contract, it pulls your arch up, and fires your hips and abs — just from that one little movement. “Short footing” a few times a day while you’re doing another activity like brushing your teeth, cooking dinner, or waiting for the bus.
• For strength: Stand on one leg. Now that you know the benefits of single-leg training, try it at home by simply standing barefoot on one foot while standing in line or doing chores around the house. For an extra balance challenge that will really fire your feet, close your eyes — it throws off your centre of gravity and makes balancing more challenging.
• For recovery: Stand on golf balls. Golf balls under your feet work the same as foam roller and massage for other parts of your body-hey break up lactic acid to help muscles relax and recover from stress. If standing on the balls is too intense for you, sit in a chair and roll the golf balls under your feet for a light massage. This exercise can be helpful for arch pain, cramps, and foot pain from plantar fasciitis.
• For recovery: Calf stretches. Tight calves put a lot of strain on your feet, which is why The Podiatrist recommends stretching your calves daily. For a simple stretch, face a wall from two to three feet away. Lean into the wall, keeping your heels on the floor and your knees extended, and hold. For a deeper stretch, stand on one leg on a stair, holding a railing for support. Drop your heel, so that it hangs off the step, and push it down with your weight until you feel a stretch in your calf.
Contact The Podiatrist for any of your foot problems.
The saying it take a village to raise a child may be true. We are here to help you care for your child’s feet and set a good example. Prevention is very important when it come to the health of your child, and this includes feet! Check out these ten tips for caring for feet
- Look carefully at your newborn’s feet. Lookout for abnormalities and make sure they get checked out and treated before they become a serious problem.
2. Lightly cover your baby’s feet- Allowing your baby to kick and move around encourage muscle development in the feet. Tight covers could slow development.
3. Let your toddler go shoeless- Going barefoot indoors is healthy especially as a child begins to walk
4. Watch for lingering toe-walking. Walking solely on the toes after age 2 could be a sign of more serious problems.
5. Cut toenails straight across. This helps avoid ingrown toenails.
6. Keep feet clean and dry. Clean, dry feet will help prevent infections.
7. Buy shoes that fit well. Kids feet should be every time shoes are purchased because they grow so quickly.
8. Prevention- Don’t allow your child to walk barefoot outdoors or in areas where sharp objects may be on the floor. This will prevent foreign objects from entering your child’s foot and causing pain and injury.
9. Cover Cuts- Wash and cover cuts until they have healed.
10. Set a Good Example- Take good care of your feet and your child should learn by example.
If you notice any abnormalities in your child’s feet, be sure to schedule an appointment with The Podiatrist.
You are only given 1 pair and they have to last a lifetime.
Whether you’re taking a sightseeing trip, walking the dog, or traipsing along in your favorite pair of heels, your feet can get a lot of wear and tear during this time of year — as well as year-round.
But unless there’s pain, most people in general don’t really pay a lot of attention to their foot health.
Here are 13 mistakes to watch out for:
• Wrong footwear: The biggest problem that I see when patients come to see me with foot problems is they’re wearing the wrong shoe, such as jandals, or the wrong size of shoe.
The right shoe varies from person to person and depends on such factors as whether the individual has flat feet or high arches, or a disease, such as diabetes, that can affect foot health.
For diabetics, The Podiatrist can prescribe special shoes which tend to be seamless and deeper than regular shoes.
Diabetics need to be careful with their feet because people with the disease often have circulation problems and a difficult time feeling pain in their feet. That makes them susceptible to ulcers and open wounds that can lead to infections and amputations. A lot of diabetics, they would like to get in their sandals and shoes and not wear their diabetic shoes, but that’s where they get into trouble.
• Failing to try on new shoes: A lot of times you will see a pretty shoe and you just grab it and you go. Make sure you try the shoe on. Make sure you walk around in the store. Make sure that you get it properly fitted and have the right cushion or insole in the shoe and that you seek medical attention when you experience foot problems, instead of letting any problems linger.
• Not taking good care of shoes: Especially if you’re a runner, don’t let your shoes get too old, and mind the weather. Leaving shoes in a hot car is enough to make the rubber materials not function properly.
• Wearing jandals: With a jandal type of shoe, people have to grasp with their toes, and their foot can come out of the shoe. The grasping process can cause pain all the way up into the leg.
• Going barefoot: This is generally a bad idea because the feet need support and padding. There’s also the danger of stepping on a sharp object or breaking a toe, People with neuropathy (nerve damage) in their feet could get injured without even knowing it. Also, despite the introduction of minimalist running shoes that are supposed to be similar to going barefoot, not a lot of people can tolerate such lack of cushioning.
• Wearing sky-high shoes: When you wear a very high heel, there’s a lot of pressure on the base of the toes which can lead to pain and calluses.
The Podiatrist recommends not wearing high heels for any extended amount of walking. Any time you go much higher than 2 ½ inches, it’s very unnatural on the ankle and the foot and throws the weight forward so much that it’s easier to fall and turn your ankle.
• Wearing shoes that are too flat: Ballet flats tend to be too low, and most people feel better in a shoe with at least a little bit of a heel and some cushioning. The sole of the shoe needs to be firm. If the sole of the shoe is too soft, your foot is going to bend a lot and there will be a lot of weight on the ball of the foot.
• Not examining the feet: The Podiatrist recommends every six months for diabetics to have their (feet) examined. When they do come in, we do a thorough circulation exam. We do a thorough neurological exam and examine their feet and examine their shoes … and if we identify any complications or any problems, then we let them know how to manage it.
Checking your own feet is a good idea, too. Briefly each day, examine the bottom of your feet to make sure there’s nothing going on, especially if you’re diabetic, Ahmed said. You can use a makeup mirror or a long-handled mirror.
• Failing to address medical conditions: With diabetics, if you don’t have your sugars under control, you are not going to heal an ulcer no matter what you do to it.
Heart disease and weight problems also can affect foot health.
• Being obese: Obesity can contribute to foot deformities, with extra pressure on the ankle joints, there’s more pressure on the smaller joints of the foot, which are fragile. People will get more flat feet. People will tend to get more bunion pain, more hammer toes. They also can develop plantar fasciitis, inflammation of the ligament on the bottom of the feet, he said. If people lose at least 5 to 10 percent of their body weight, their symptoms usually resolve on their own.
Obesity also is affecting the size of people’s feet. A lot of shoe companies do not make wide varieties, and with the increasing rate of obesity in our country, people are getting wider feet.
• Standing too much: Plantar fasciitis is really worsened by standing a lot in one place. If you have to do that, you should try to shift your weight from side to side and consider purchasing over-the-counter arch support, a plastic piece that goes under the arch.
• Being a weekend warrior: Many people who are sedentary during the week will get involved in physical activity, such as golfing and running, on weekends and wind up with ankle sprains and pain. They’ll try to do all of these things that they’re not used to doing, so their ankle will get sprained. Stretching before and after exercise and having a regular regimen of working out so that you’re not just going from zero to 60.
• Allowing moisture to hang around: Beware of fungal infections. Fungus loves moisture and fungus is everywhere; the spores are in the air. If your feet are kept moist enough, fungus will start growing, so change your socks more often, keep them dry and don’t put wet shoes on. Try to rotate shoes so you don’t wear the same shoes two days in a row.
For more any problems, visit The Podiatrist
Plantar warts are different from most other warts. They tend to be flat and cause the build up of callus (that has to be peeled away before the plantar wart itself can be seen. Plantar warts may attack blood vessels deep in the skin. They can be quite painful. Plantar warts are caused by human papillomavirus (HPV) type 1 and tend to affect teenagers.
By contrast, common warts on the skin of the fingers and hands appear as little mounds of overgrown skin with a rough dry surface. They do not as a rule grow down much and they do not tend to hurt. They are usually caused by HPV types 2 and 4 and by preference affect young children before their teens
To avoid plantar warts, a child should be taught never to wear someone else’s shoes. If a child gets plantar warts, they should be treated by The Podiatrist. Plantar warts can be far more of a problem than common warts.
- Unless you’re strolling on a sandy beach, don’t walk barefoot.
- Put on a fresh pair of socks each day, and alternate shoes each day.
- Make sure your feet are always dry and clean.
- Inspect your child’s feet regularly.
- Do not touch warts on another person or on another part of the body.
- Pay attention to unusual growths on the skin. Seek prompt medical attention if you find any.
See The Podiatrist for all your foot care needs.
The shoes you wear can make you feel slim, sexy, and stylish—or they can leave you wincing in pain.
Ever wonder how much damage you are doing when you walk to work in sky-high heels or scuff through errands in flip-flops?
How High Heels Cause You Pain
There’s a reason most women willingly forgo comfort to squeeze their feet into stilettos: Adding inches makes you look slimmer, accentuates calf muscles, and even lifts your backside.
But you may be doing lasting damage if you live your life in heels. A 2011 Danish study found that walking in heels can increase the risk of osteoarthritis six-fold.
Imagine standing on the edge of a ski slope with your toes pointing downhill. To compensate for this tipped-forward position, it’s natural to bend your knees slightly and arch your back. As a result, your quads are forced to work overtime, which makes them tight and prone to injury. Walking with your knees slightly bent also puts 200 percent more stress on your kneecaps, which can wear away at the cartilage and increase your risk of developing arthrits.
The added height of heels puts extra strain on the shin muscles, which control the forefoot. This repetitive strain can eventually lead to painful shin splints.
Heels put your calf muscles in a shortened position. Over time, this can become permanent: One study in the Journal of Experimental Biology found regular heel wearers had calf muscles that were an average of 13 percent shorter than those of nonheel wearers, making it uncomfortable for them to walk without heels because their natural stride was thrown off.
High Heels Help
Stretch it out.
Give your calves a good daily stretch like this one from Bowman: Stand with your feet hip-width apart and place a rolled-up towel under the ball of your right foot. Lower your right heel to the floor. Once you’re comfortable here, take a small step forward with your left foot, keeping your hips square. Hold for 20 to 30 seconds and work up to 60 seconds.
Massage your shins.
Relieve shin pain with a gentle self-rubdown, applying long vertical finger strokes down the front of your lower leg. Then focus on kneading the muscles horizontally, says Bowman.
Embrace the commuter shoe.
Switch to low-heeled options for getting places, and save those skyscrapers for when you’re mostly sitting pretty.
Feet swell over the day, so if a shoe feels slightly tight at 7 a.m., it’ll be a vise by nightfall. Only buy shoes that are roomy enough, and consider going lower. Research shows that 2-inch heels create impact forces 4 percent greater than flats, while 3-inch heels boost stress by 33 percent
How Flats Cause Foot Pain
Flats sound like the healthier alternative to heels, but the truth is that even a basic ballet flat or canvas casual can be just as problematic.
Many flats lack internal support (like the kind you find in a sneaker). Without it, the ligaments and tendons along the bottom of your foot can overstretch and the arch can collapse. This in turn can lead to the painful foot condition plantar fasciitis—a notoriously hard-to-treat burning or aching along the bottom of the foot. Poor internal support is especially problematic if you’re naturally flat-footed.
Many casual flats have even less interior cushioning than heels or sandals. This lack of padding can trigger pain in the heel or ball of your foot when you’re walking, especially if you have high arches.
Fixes for Flat Shoes
Give your feet a workout.
To wear shoes with no built-in support, you need to strengthen the tiny foot muscles that support your arch. Try doing toe lifts: Raise your big toe without moving the rest of the gang. Until you get the knack, wiggle your toes and rub your feet vigorously, which will stimulate your nerve endings and help wake up your feet. Do 20 toe lifts per foot.
Stretch it out.
Just as the abductor/adductor machine at the gym strengthens your outer and inner thighs, you can work your toe abductors and adductors to make the muscles of your foot stronger and more supportive. Start by interlacing your fingers with your toes to help press them apart, then spread and relax them without assistance from your hands. Hold the stretch long enough to sing the alphabet. Do this once a day (or up to three times if you have bunions).
Bump it up.
Help strengthen the small muscles in your feet and lower legs by striding barefoot across an uneven surface such as cobblestones. This also helps stimulate the nerves in your feet. Buy a pre-made cobblestone mat with smooth stones already glued to it, or find (or make) a bumpy space to walk back and forth on in your backyard.
Add OTC insoles.
If you have flat feet (your wet footprint shows the entire foot), foam or rubber insoles can help prevent your arches from collapsing. If you have high arches (you see only the heel and ball of your foot in your footprint), look for an insole with more rigid arch support.
Look for flats with an insole that curves along the same lines as your foot and arch. Then try to fold the shoe in half—it should bend only at the ball (the same place your foot naturally bends as you walk). Also avoid pairs that fold right in the middle or roll up easily.
How Toning Shoes Cause Foot Pain
Shoes with rounded or “rocker” soles that purportedly increase muscle activity and boost calorie burn are big business—after all, who doesn’t want to get a workout without really working out? But despite their medical provenance (rocker-bottom shoes were originally engineered to help patients with pain in the balls of the feet, says Leahy), consider the following before you get a pair as a fitness tool.
The rigid soles prevent arches from naturally flexing. Eventually, this can cause your arches to flatten and lead to overpronation (when the feet excessively roll in while walking). The result: Your feet absorb less shock, causing your knees and back to take on extra stress.
Relief from Rocker Shoes
Be inspired (but don’t skip your strength workout).
If these shoes help you feel more conscious of the benefits of every step you take and make you want to walk more, go for it! But don’t skip proven strengtheners. The best way to tone your lower body is with strength moves such as squats and lunges, not just walking around in toning shoes.
Contact The Podiatrist (www.thepodiatrist.co.nz)
Foot pain during pregnancy is a common sign and occurs due to an increased growth of the baby, which increases the size of the uterus. Sometimes, it can be really severe and cannot be tolerated. Most women have mild to moderate forms of foot pain during pregnancy. However, you need not worry as there are certain tips to prevent or treat your foot pain during pregnancy.
So, read onto know some of the tips to prevent foot pain during pregnancy.
Foot Pain During Pregnancy – Tips to Prevent!
Here are some of the simple yet effective tips for preventing foot pain during pregnancy:
- Do not stand for a long periods and avoid walking barefoot for a long time as
well. Take short breaks and sit down or if possible elevate your both the feet.
- Loose ligaments, extra weight, and decreased balance – all requires extra support.
So, all you need to do is wear properly fitted shoes and see The Podiatrist for
advice on arch supports.
- Do not even stand still for a long time. Walk for some time and take rest. Walking
will ensure that it pumps the extra fluid out of your feet and legs. Make sure
that you rest frequently.
- You can wear compression stockings that would decrease the swelling. Use knee-high
stockings that are good. You can also use thigh-high stockings as well. This
ensures that extra fluid does not collect around your knees or feet.
- Drink lots of water throughout the day. Avoid the use of salts in your daily food as
this increases the fluid retention.
- Swim for some time or take bath; the water applies an outside pressure on the feet
that has swelling. This helps in reducing the swelling.
- Another excellent way is to rest on your left side as this decreases the pressure on
blood vessels, which allows more fluid to move from your legs to the upper
These are some of the tips to prevent pregnancy foot pain. I hope that if you are pregnant and one among who is suffering from foot pain, then follow the above tips to have a painless and happy pregnancy.
This information does not replace proper medical advice. Please see The Podiatrist if you have any problems.