We spend a lot of time on our feet, and the more time we spend on them the more they’re going to make us pay for it when we finally end our day.  Our feet do a lot for us throughout the day, and it’s important that we show them a bit of care to make sure we don’t experience foot pain. To make sure you treat your feet right, follow these 10 simple steps to reduce foot pain.

 

Choose the Right Shoes

The right shoes can make all the difference in both preventing and treating foot pain.  Choosing shoes that offer comfort and support, that have laces and aren’t worn out can mean a lot for your feet.  A proper shoe not only keeps your comfortable, but makes sure that you’re reducing the amount of strain put on your feet throughout your day.  Different types of feet require different levels and sorts of support.

 

Make Sure Your Arches Get Support

For people with flat feet, the right shoe means finding the right arch support.  Wearing shoes that offer good arch support and a slightly raised heel can make a world of difference and reduce foot pain at the end of the day.  If you’re concerned that your shoes aren’t providing the right amount of arch support, consider replacing the insoles with an aftermarket or custom orthotic insert.  Custom inserts are very expensive but can help.  If the flat foot is rigid or inflexible an arch support may actually cause more pain.  These types of feet should be evaluated by a professional.

 

Wear the Right Shoes at the Right Time

Wearing the right shoe during physical activity can help to reduce foot pain and lower the amount of stress placed on your foot.  You wouldn’t run a marathon in flip-flops without expecting some issues at the end of the race, so make sure that you choose an appropriate and supportive shoe for whatever activity is planned.  Certain shoes are good for work and running shoes or cross-trainers  are proper when doing physical activities like running or sports.  The right running shoe can make a world of difference in the amount of support during your training.  After work or after training a flip-flop designed to allow the foot to recover may be appropriate.

 

Swap Out Heels for Something More Supportive

While a lot of women may prefer the look of heels for work or a night out on the town, your feet are probably on a different page.  Wearing high heels puts most of your body weight on the front of your foot and over time can cause foot pain, not to mention the risk of bunions, corns or other issues.  In addition, high-heels cause knee hyperextension and forward tilt of the pelvis.  In turn, the lumbar spine and muscles are stressed in heels and problems can occur there. If you absolutely must wear high heels, opt for a shorter, wider heel over a tall and skinny one and avoid wearing heels all day if possible.  As long as the detrimental effects of heels are recognized and counteracted when not in them, they are fine.  For instance, one should stretch the calf muscles after hours in heels as the Achilles contracts in that position.

 

Reduce Stressful Activities, Reduce Foot Pain

One sure-fire way to ensure that you reduce the chances of foot pain is to reduce the amount of overly strenuous activity you perform during the day.  While it may not always be possible to stay off your feet, simply taking some time to rest your feet can provide a bit of relief during the day.  Also, getting on a healthy diet and shedding those extra pounds can help to reduce the amount of stress placed on your feet every day, reducing the chance of foot pain over time.  While sitting is known to be very unhealthy and we should all stand, walk and move as much as possible, the feet do need a chance to recover.

 

Avoid Going Barefoot

We all love the feeling of walking barefoot on the beach, but that doesn’t mean we should do so all the time.  When you’re at home or doing work in the yard, throw on a pair of shoes rather than going about your day barefoot.  Choosing shoes over bare feet ensures that your feet are getting the support they need and helps reduce the chances of foot pain later in the day.  Americans typically do not have the thick calluses built up on the bottom of the feet that those in unshod societies do and shoes protect the skin and structures of the foot.

 

Take a Few Minutes to Stretch

Stretching your feet is just as important as stretching before a workout or a pickup game.  Simply taking a few minutes to stretch your feet can reduce painful symptoms of conditions like plantar fasciitis and will make sure your feet are ready to handle the stress placed on them during your day.  Exercising the muscles that control the ankle, heel and toes is also helpful.  Too often, these muscles become contracted and weak due to inactivity.

Make Sure to See Your Doctor

When all else fails, make sure to take a trip to your doctor.  If you’re regularly experiencing foot pain or feel that you may have injured your feet at any point, it’s best to have them checked out rather than to wait for the pain to go away.  Identifying the cause of your foot pain can help you make adjustments to prevent the pain from coming back later on.