Your feet are two tough tootsies! People are likely to walk more than 100,000 miles over the course of a lifetime. But as important as your feet are, it’s all too easy to neglect them… until they hurt!
Seven key ways to keep you striding strong for years to come.
1. Stay at a healthy weight.
Your feet bear the weight of your entire body. The more weight the feet support, the harder they need to work. As little as 20 excess pounds can change the way your foot functions, increases the force on your feet and can trigger pain.
2. Boost your flexibility.
Calf muscles may tighten as you age, which puts increased stress on the heels of your feet. Stretching the calves on a regular basis can prevent or diminish foot pain. How to perform a calf stretch – Stand with toes on a step with the heels off the edge. Slowly lower the heels down and hold for 20 seconds before lifting heels to the starting position. Repeat 2-3 times. Perform 1-2 times per day.
3. Kick your high-heel habit.
Wearing heels can create havoc for your feet. According to the American Academy of Orthopedic Surgeons, 9 out of 10 women’s foot issues can be attributed to too-tight shoes. Squeezing your feet into pointy-toed heels can lead to a laundry list of ailments including ingrown toenails, blisters to back pain.
4. Wear shoes that fit.
Feet change shape as you age. Having a professional measure your feet every 2 years is a good strategy in avoiding foot problems.
5. Sit down during breaks.
Sitting all day is bad for your health but standing all day isn’t ideal either! A combination of standing and sitting is recommended during the day.
6. Don’t cut corners when trimming toenails.
A major source of foot pain is caused from ingrown toenails which is when the edge of your nail grows into the skin around the toe. Cutting the toenail straight across is the best way to prevent an ingrown nail.
7.Stay hydrated.
A foot cramp can occur suddenly and can be highly painful. Drink plenty of fluids throughout the day, especially when exercising or outdoors to remain hydrated.
Our feet support our body weight and get us to where we need to go. Treat them well and they will carry you for a long time! Contact Live in Motion Physical Therapy with any foot ailments or concerns you may have. We will be happy to assist you!
About the Author:
Krista Becker, PT, MPT
Krista is a western North Dakota native. She holds a Master’s Degree in Physical Therapy from the University of Mary. For the last 12 years, her career has focused on outpatient orthopedics and geriatrics with a special interest and additional training in women’s health.