People who spend all day on their feet, whether hair stylists, waiting staff, teachers, traffic wardens – whoever; they are all behaving in a way that puts them at risk of health disorders effecting their back, legs and feet. Millions of sick days are lost each year due to workers who toil all day on their feet not taking the correct care over or wearing the right shoes to protect their feet. So here we have foot specialist and orthopedic surgeon who are skilled and professional in the analysis and handling of lower limb sports wound and other foot and ankle troubles. Our feet are tremendously important to us and if they hurt, we can’t move about without them letting us know it.
So, what can we do to keep our feet and legs happy while we work? Most people would assume that flat shoes are the obvious choice for foot health, but this is not the case. Chiropodists and podiatrists generally recommend a quarter inch high heel on a shoe for optimum foot care. For shoes that you work in, also make sure that the arch support is adequate as this will assist with the reduction of sore feet and legs. Arch supports and insoles can be sourced from places that sell foot care products or you may need to be measured up by a podiatrist for specific supports in your shoes – it depends on the severity of the problem. If in doubt, ask a podiatrist for an appraisal.
Never wear shoes that are the wrong size. Too small, and they will restrict circulation, too big and they will chafe, cause blisters, provide zero support and may even trip you up. Know what size shoe you take, if necessary get yourself measured in a shoe shop. It is a good idea to shop for shoes in the late afternoon when your feet are at their biggest as they tend to swell slightly as the day progresses. If you have arch supports or other orthotics to fit into your shoe, you will need to take this into consideration when sizing up footwear. Some people like to vary the shoes they wear, finding more comfort in alternating between two or three pairs during the week.
Remind yourself to stretch and take breaks throughout the day. Calf raises, a stretching exercise where you raise yourself up on the balls of your feet, is a good way of releasing tension in calves and feet and re-energising the general foot area. Runner’s stretches are another effective trick for waking up leg and feet muscles, bringing life to areas of the feet and legs by lunging forward on alternate legs. Build in to your day times when you are able to sit down and take the weight off your feet – your little trotters will thank you for it!
Be careful to choose the right socks. Sock technology has advanced a lot in recent years and there are socks that wick away moisture, socks with copper technology that limit odour, even socks with inbuilt arch support and extra padding to make feet more comfortable. If blisters, sweaty feet and bruised soles are an issue, consider investing in some socks that address these problems.
When you get home make a real fuss of your feet. Soaking them in a bowl of iced water will reduce any inflammation or swelling that has built up over the day (do not soak in iced water if you have existing vascular problems). A DIY foot massage using a tennis ball is a good way of releasing tension in feet. Roll the feet over the ball from toe to heel and back again – this helps speed recovery in tired, painful feet.
Finally, after a long day, what could be better than putting your feet up? The very act of elevating your feet will help them feel so much better and reduce any residual swelling that remains after the hard slog of the day.
Get into the habit of giving yourself a regular pedicure. Soak feet in mineral salts to soften skin, use pumice to remove hard dry skin, moisturise and energise with invigorating foot balm and make sure that toenails are kept at a comfortable length.
If you are troubled by foot pain that won’t go away, it is essential to get it checked out. Do not walk on through pain because it is an indicator of problems. Whether that may be fallen arches or some other type of foot condition, it is important to locate the cause and devise a treatment plan. Discuss this with your doctor, chiropodist or podiatrist in the first instance.
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