Treat Your Tootsies Right With These Essential Tips

Your feet are the foundation of your body, so it’s important to take good care of them so they can support your overall health, keep you active and mobile, and help you maintain a balanced, pain-free lifestyle.

Here are some practical tips to keep your feet in top shape.

Choose Shoes Wisely

Selecting the right shoes is vital. Ensure there is plenty of room for your toes in the toe box. If you wear heels, opt for lower ones. High heels can shorten the Achilles tendon, stress the forefoot bones and soft tissues, and increase pressure on your lower back joints and discs.

Rotate Your Shoes

For those who walk, run, or engage in athletic activities regularly, rotating your footwear can help maintain optimal shock absorption. This involves having at least two pairs of shoes in your rotation. It’s advisable to replace your shoes every six months or after 300-500 miles of use or earlier if you notice any discomfort in your feet, legs, or back.

Additionally, if you frequently wear high heels, try not to wear them daily to allow adequate recovery time for your feet and Achilles tendons.

Change Your Surface

Constantly working on concrete floors can lead to discomfort. Request that your supervisor or boss provide shock-absorbing mats if you work on such surfaces. If you run or walk on hard surfaces, find alternatives like dirt, grass, or a rubberized track. Playing sports on tile or concrete courts can quickly wear you out, so opt for modern surfaces that offer shock absorption.

Use Ice Therapy

Inflammation and pain often go together. Icing your aching feet for 5-10 minutes can help reduce inflammation. Avoid overdoing it—once your feet are numb, stop the icing. Always err on the side of caution if you’re unsure.

Try Heat or Contrast Therapy

Heat is unsuitable for acute or chronic inflammation, but it can increase local circulation, aiding in removing waste products and bringing in nutrients. If icing doesn’t relieve your pain, try a warm foot bath or contrast therapy with 5 minutes of ice, 10 minutes of heat, and another 5 minutes of ice. Remember, these methods won’t fix nerve or structural issues but can provide temporary relief.

Take a Break and Manage Your Weight

Taking breaks to sit can relieve pressure from your feet. Losing excess weight also benefits your feet, heart, back, and self-esteem. Consult your chiropractor for safe exercise program recommendations.

Seek Professional Help

If your feet frequently go numb or experience “pins and needles,” consider getting a chiropractic evaluation. The cause could be as simple as your shoe lacing pattern or a wallet in your back pocket or more serious conditions like diabetes or pinched nerves and spinal discs.