How To Treat Fatigued Feet With These Quick And Easy Tips
There’s no question that occupations which require standing and walking all day on your feet can be physically exhausting. Working extended periods of time spent on your feet in work shoes or steel-toe boots invariably will take their toll. Chronic pain, inflammation, blisters, ligament damage and ingrown toenails are just a few of the painful consequences if proper precautions and care aren’t taken.
Whether you are a construction worker, a nurse or a waitress, these tips can help those tired, aching feet on and off the job.
Daily foot stretches should be a part of everyone’s routine, whether you work on your feet or not. Left unchecked, the pounding that your feet take during the day can increase the risk of plantar fasciitis.
Plantar fasciitis is one of the most common causes of heel pain in many adults. It involves pain and inflammation of a thick band of tissue, called the plantar fascia that runs across the bottom of your foot and connects your heel bone to your toes.Plantar fasciitis commonly produces a piercing pain that typically occurs with your first steps in the morning. Once your foot loosens up, the pain of plantar fasciitis usually decreases, but it may return after long periods of standing or after getting up from a seated position.
Plantar fasciitis is particularly common in athletes. In addition, people who are overweight or those who wear shoes with inadequate support are at greater risk of plantar fasciitis.This painful condition arises from tightness and inflammation in the plantar fascia – a band of tissue in the bottom of your foot connecting your heel to your toes. Dedicating 15 minutes a day to stretching out your feet can help tremendously.
- Stand at arm’s length placing both hands on a wall or solid vertical surface
- Place your right leg behind your left until it is almost fully extended
- Gently bend your left leg forward while keeping your right leg straight and your right heel on the ground
- Hold the stretch for 15 to a maximum of 30 seconds and release. Repeat three times.
- Reverse the position of your legs, and repeat.
This stretch targets the muscle in your calf and loosens the soleus muscle in the lower calf. Don’t over stretch or extend as this can cause injury.
Grab A Chair To Stretch Your Plantar Fascia
Try these three seated stretching exercises to help relieve plantar fasciitis. Make sure to sit up straight while performing them.
- While seated, gently roll your foot back and forth over an ice-cold can, a frozen water bottle or a foam roller. Do this stretch for one minute and then switch to the other foot.
- Cross one leg over the other and grab your big toe pulling it gently toward you and hold the position for 15 to 30 seconds. Do this three times, then reverse and do the same with the other foot.
- Fold a towel lengthwise and sit back down. Place the folded towel under the arches of both feet grab the ends of the towel with both hands. Gently pull the tops of your feet toward you. Hold for 15 to 30 seconds, and repeat three times.
Ice Your Feet
Working on your feet all day can cause a number of problems for your feet, legs, and back.
According to the Society of Chiropodists and Podiatrists, “each year 2 million sick days are lost due to lower limb disorders. Many of these sick days could be prevented by wearing the right shoe for the job and following a daily foot care routine.”
Whether you’re a cook in a restaurant, a hairstylist in a salon, a teacher in a classroom or a production line worker, making an extra effort to take good care of your feet and legs can go a long way toward the health of your feet. When arriving home after a long day of working on your feet, ice therapy can help minimize inflammation by constricting the blood vessels. Submerse your feet in ice water or use a cold pack for 15 to 20 minutes. Performing this once a day after work should help relieve the inflammation and mild discomfort.
Properly Fitting Shoes
The average person will walk thousands of miles over their lifetime. Unfortunately, many of those miles will be performed in uncomfortable shoes that do not fit properly.
Shoes that are too loose, too tight or don’t have enough support, can lead to unwelcome stress on the feet, ankles, lower leg, hip and back. This ongoing pressure causes injury and pain that can limit or prevent participation in work, sports and activities of daily life.
According to the National Ambulatory Medical Care Survey (NAMCS), “nearly 7 million Americans visited a doctor for foot- and toe-related discomfort in 2009. Fortunately, many foot-related problems can be prevented with shoes that are appropriate for an individual's feet, body, and lifestyle.”
Style often plays a big part when choosing a pair of shoes, but it cannot be the only factor. To reduce the risks of developing foot problems, a shoe should comfortably conform to the shape of your foot and should be appropriate for the type of activity you are doing, such as standing for long periods of time or walking long distances.
Keep these tips in mind when purchasing a pair of shoes.
- Due to foot swelling throughout the day, purchase shoes toward the end of the day to ensure maximum comfort.
- Feet grow as we get older, so have your feet measured every year. Make sure to stand while having your feet measured because the full weight of your body will expand your feet.
- Don’t buy a shoe based strictly on size because sizes may vary from style to style and brand to brand. Make sure to try on shoes and then purchase the ones that fit the best, regardless of the size.
- Make sure to have 1/2 inch of space between your longest toe and the tip of the shoe. If you wear shoes that are too long for your foot, you may develop blisters and toe pain as your foot continuously slides forward toward the front of the shoe.
- Walk around on different surfaces in the shoes to ensure they are comfortable before purchasing them.
- A round or square toe box will provide more room and comfort by allowing your toes to lay flat. A pointed shoe can crowd the toes, causing discomfort.
- Purchase a shoe that conforms to the shape of your foot such as a curved or straight shoe.
Your choice of footwear will play a big part in the health of your feet, legs, hips and back, so invest time in choosing a proper fitting shoe.
For Treatment Or Prevention Tips Of Tired, Aching Feet Or Plantar Fasciitis, Contact Our Foot Experts At One Of Our Kirkland, Everett, Renton Or Redmond Locations.
Taking care of your feet is important to your overall health. In addition to following the above tips, be sure to see a podiatrist at the Integrative Foot & Ankle Centers of Washington located in Kirkland, Everett, Renton and Redmond if you’re dealing with foot pain or other foot problems. Call (425) 678-3877 or visit our contact page to get in touch.