|Ensure the Shoe Fits|
|Stretch It Out|
|Frequently Asked Questions|
7 Tips to Manage Foot Pain
Your feet withstand a lot of abuse, especially supporting the weight of your entire body day after day. Why not provide them with some support of their own? Get some relief from every day foot pain with these easy steps.
1. Rest Up! – Give your feet a chance to recover and avoid high-impact activities.
- If you're a runner, be sure to take a 2-week hiatus.
- Consider lower impact activities like swimming and biking instead.
2. Get Comfortable – Switch to comfortable & supportive shoes.
- Avoid shoes notorious for foot pain and lack of support.
- Ditch the high heels, which put pressure on the front of the foot leading to bunions or corns.
- Kick off the flip-flops, which offer no arch support or shock absorption and also cause our toes to bend tightly to keep the sandal on. This can cause plantar fasciitis and other heel pain, tendinitis or stress fractures.
- Take advantage of shoes specifically designed for sports or foot ailments. Pay attention to special features, cushioning and support.
- If you're an athlete, chances are that there are shoes specifically designed for your sport (e.g. running, cross training, basketball).
- If you have high arches, look for shoes that cushion your heel and absorb shock.
- If you over-pronate, look for running shoes that have a harder material on the inside of the midsole (the thick, hard foam part).
- Replace your shoes as soon as they start to wear down.
3. Ensure the Shoe Fits – Make sure you're wearing the right size shoe!
- Measure your feet at least once a year, since our feet tend to change with time.
- Do your measurements at the end of the day when your feet are the largest.
- Measure to your longest toe.
- Don't forget to measure both feet since no two feet are exactly the same.
See how to easily measure your feet to ensure you're buying the correct size.
- For over-pronation – find an orthotic with rear foot posting and longitudinal arch support.
- For plantar fasciitis – elevate your heel and reduce shock using a heel cradle or heel cup.
5. Stretch It Out – Follow a few simple exercises.
- Stand on the edge of a step, and rest your weight on the balls of your feet.
- Bend your knees for 25 seconds and then straighten.
- Repeat up to 5 times whenever you feel tight.
For Flat Feet – Strengthen your arch.
- While seated and barefoot, squeeze your foot as if you have a small marble under the ball of your foot.
- Or, if you have the real thing, practice picking a few marbles up between your toes and ball of your foot, and then set them down again.
6. Get Active – Gradually resume exercise.
- After sufficient rest, it's important to get back to some level of physical activity, especially if you love to run or if you're trying to lose excess weight that may be exacerbating your pain.
- Be sure to do so gradually though, and take breaks in between to rest and stretch. If you're running or walking, you should only tack on an extra 10% in mileage per week, as a general rule.
- Lastly, avoid running on hard or uneven ground if you can!
7. Slim Down – Take some pressure off your feet.
- It's easier said than done, but trimming a few of those extra pounds may help alleviate much of your foot pain.
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|What is Plantar Fasciitis + 4 Tips for Relief|
|What Causes Chronic Foot Pain?|
|How Do I Tell if I'm Wearing the Right Shoe Size?|
|What to Look For in a Shoe if You Have Foot Pain|
|What is Over-Pronation?|
|Frequently Asked Questions:|
A. One of the most common foot ailments, it's helpful to identify what is causing strain to effectively treat plantar fasciitis. Here's what to look for.
A. Find out why this fibrous tissue is so important to your feet, and how overuse can become a serious pain.
A. Take this two-step test to find out your arch type!
A. Pronation is the natural process that helps to provide shock absorption as you walk or run. Learn how it works.
A. A While a certain amount of pronation is necessary, over-pronation can lead to painful injuries, like these...
A. Supination is a natural process that allows us to walk and run properly. Learn how it works.
A. While "shin splints" is not a medical diagnosis, the discomfort being experienced is likely indicative of one.
A. We've all heard our grandmothers talk about them before, but what actually is a bunion?
A. The Achilles tendon is your best friend when it comes to walking, running, and jumping, so inflammation of it can be a real pain. Find out more.
A. Metatarsalgia is a fancy word for pain in the ball of the foot. Find out what causes this discomfort, and how to treat it.
A. Fallen arches, also knows as flat feet, refers to an abnormal foot arch, and may be the reason for your foot pain.
A. Find out how arthritis, including gout, can cause foot pain, especially in the big toe.
A. A form of arthritis, gout most commonly occurs in the big toe. Learn more about what causes this inflammatory condition.
A. Often caused by wearing tight shoes, a hammer toe is a painful abnormality. Here's what to look for.
A. Often a result of nerve damage, a claw toe is a painful abnormality. Here's what to look for.
A. Ingrown toenails are a pain, and can be caused by injury, ill-fitting shoes, or improper foot care. Learn how to avoid them.
A. The heel counter controls the foot's pronation, and is key to providing foot and ankle support. Find out what to look for.
A. Every shoe has a sole, which provides protection from the ground with each step. Learn what to look for to get the support you need.
A. A rocker sole shoe (aka a rocker bottom shoe) is a type of shoe that has a thicker sole with a rounded heel. Learn more about the two types of rocker soles.