Unveiling the Secret to Happy, Pain-Free Feet!

Have you ever wanted to achieve blissful, pain-free feet? Few things compare to the joy of walking, running, or simply standing without the discomfort of foot pain. Whether you're an avid hiker, a busy professional on your feet all day, or someone who simply appreciates the freedom of movement, the health and comfort of your feet are paramount.

Pain in the feet is one of the most common complaints we hear as podiatrists and here are a few tips that you can actively include in your day-to-day life to reduce fatigue and manage foot pain!

1.Movement & Exercise

Are you sitting all day at an office desk or find yourself sedentary? Immobility can cause muscles to become tight and painful. This is also affects the muscles of the lower back, hips, legs and feet.

Incorporating some movement into your daily life to break up patterns of sedentary lifestyle can help the muscles of the body remain active rather than latent. Yoga, walking, resistance and strength training are all forms of activity that are recommended.

2. Optimal Footwear

Footwear is not just about style; it's about supporting your feet through every step of your day. Choosing the right shoes can make all the difference in promoting foot health and comfort. Whether you're hitting the gym, strolling through the city streets, or heading to the office, the right pair of shoes can provide the necessary cushioning, stability, and support to prevent pain and discomfort. Look for shoes that offer ample arch support, a roomy toe box, and a comfortable sole with adequate shock absorption.

Some recommended footwear that have recently peaked my interest as a podiatrist!

Brooks Ghost 15 Joggers
The Hoka Cliftons for men and women
The ASICS Gel Nimbus
The Oofos recovery slides

3. Foot Hygiene and Footcare Practices!

Ensuring optimal foot hygiene reduces risk of contracting fungal and bacterial skin and nail infections.

Wear slides in communal showers to reduce risk of contracting an infection
DO NOT attend to nail salons, the risk is extremely high as equipment used is not sterilised.
Deodorise and spray feet with tea tree oil spray daily or an antibacterial/antifungal spray.
Change footwear every 8-10 months!
CLEAN your footwear! Washing and soaking your footwear in Canestan washing liquid is an excellent way to kill any fungal spores that may be living in your shoes!
Use foot dresser for heels to soften the skin and exfoliate

4. Moisturiser & Cuticle Nail Oil Application!

Regularly moisturise your feet using a urea-based cream or ointment, we have been absolutely loving the "Callusan Foam" and "Walker's urea cream" stocked at our clinic. Use x1 per day on the heels and avoid application between the toes.

Applying a cuticle nail oil can help keep the skin and nails healthy and strong, preventing breakage and maintaining skin hydration.

5. Stretching and Mobilisation

Dynamic and static stretching and mobilisation have been shown to increase flexibility, range of motion and reduce pain!

A few stretches and mobilisations can include:

Calf stretches
Calf raises
Pigeon Hip Stretch
Hamstring Stretch
Quadricep stretch
90/90 Hip Mobilisation

6. Intrinsic Foot Exercises

1.Towel scrunches

These exercises will help you build strength in your big toe and shouldn’t be done if you have very little mobility in your toe.

Sit comfortably on a chair. Place a small hand towel on the ground and place your sore foot on it.
Scrunch the towel by curling your toes and then flatten it again by spreading out your toes.
When you can comfortably do this, you can try the exercise while standing.