- Proper Footwear: Invest in good-quality shoes that ideally provide some form of arch support as well as cushioning to reduce stress on your feet. If you think about it we have not evolved to walk on flat, hard surfaces.
- Stretch and Strengthen: Regularly stretch and strengthen your feet and ankles to maintain flexibility and strength. Toe stretches against a wall, toe hard squeezes into the ground (keeping toes flat, not curling) , calf raises (try single leg 3 x 10 each leg), and rolling a ball under your foot for 1-2 minutes can help.
- Foot Hygiene: Keep your feet clean and dry, especially between the toes, to prevent fungal infections. Good socks can help here. If you have very dry feet leading to hard skin and cracking you can moisturize to help try and avoid dryness and cracking.
- Nail Care: Trim your toenails straight across and not too short to prevent ingrown nails. Do not pick at them!
- Rest and Recover: Give your legs and feet breaks, especially after long periods of standing or walking on hard surfaces. If you get swelling elevate them to reduce swelling and fatigue. For active people (we should all be!) make sure you take adequate rest days and/or cross train to allow for your body to recover from repetitive load.
Are you experiencing foot pain or discomfort?
Get in touch with your local Sports & Spinal Podiatrist today to learn more oh how they can help you!