Proper foot care really is essential for avoiding painful injuries that could force you to miss work or skip out on activities. The experts over at Commonwealth Foot & Ankle advise that seeing a foot and ankle doctor once a year, and following the tips below, can keep your feet healthy.

Wear Supportive Shoes

Wearing unsupportive shoes is a primary reason people hurt their feet. Consider these key points for picking better daily footwear:

• Select shoes with arch support. Make sure they have cushioning in the soles. Thinner soles often lack support, causing strain.
• Replace worn shoes every six months. Old shoes lose their cushioning ability over time. This causes sore, tired feet.
• Try inserts or orthotics. These support the arches and distribute weight better. A foot doctor can recommend custom orthotics matched to your feet.
• Choose shoes with enough room. Do not pick shoes that pinch your toes or are loose.

Stretch and Strengthen Feet

Devoting a small amount of time to simple foot stretches and exercises reaps huge rewards. This practice can enhance circulation, improve flexibility, and build strength in your feet.

Here are some easy foot exercises:

• Seated toe curls: Sit and slowly curl toes downward, holding for five seconds. Repeat curling toes upward.
• Seated ankle rolls: Lift each foot bending ankles slowly up and down in circles. Repeat in the reverse direction.
• Towel grab: Place a small towel on the floor. Curl toes under grabbing the towel and lifting it a few inches keeping heels on the floor.
• Calf raises: Hold onto a chair for balance. Lift both feet up onto toes then lower down with control.

Proper Foot Care Habits

Pampering feet prevents problems. Follow these self-care tips for healthy, pain-free feet:

• Wash feet daily using gentle soap. Make sure to dry carefully especially between the toes.
• Soak feet after long days on them to reduce swelling. Epsom salt baths ease achy feet.
• Regularly inspect your feet, keeping an eye out for potential issues such as blisters and fungal infections.
• Apply moisturizing lotion daily, ideally that contains lanolin or petroleum jelly, and focus on callused areas.
• Cut toenails straight across to avoid painful ingrown toenails. Smooth edges with an emery board.

Preventing Foot Injuries at Work

Jobs requiring standing excessively or heavy lifting lead to foot injuries like sprains or fractures. Here are tips tailored for common workplace settings:

Office Workers

While not physically taxing, office jobs still put feet at risk sitting for long hours. Circulation slows, causing swelling and stiffness.

Try these office foot health tips:

• Take regular short walking breaks to restore blood flow.
• Do seated stretches and foot pumps periodically.
• Elevate feet on a stool when possible.
• Select supportive shoes for commuting.

Restaurant Staff

Serving tables and preparing food is tough on feet. Anti-fatigue mats allow cushioned standing. Take mini breaks to unwind feet. Rotate pairs of supportive, slip-resistant shoes suited for the work.

Healthcare Professionals

Floors in hospitals and clinics are hard. Being on one’s feet all day leads to pain at the end of long shifts. Choose comfortable athletic shoes with arch support. Custom orthotics also relieve pressure. Take moments to stretch lower legs and joints to increase circulation.

Construction Workers

Building sites present safety hazards like falling debris. Wear protective steel toe boots. Replace when the steel caps wear thin. Add gel pads under the heel and forefoot for comfort and support.

Conclusion

Preventing injuries ensures healthy feet for years to come. See a foot doctor for guidance choosing proper footwear. Stretch feet daily and care for them properly. Employ workplace tips matching your occupation. Protect the feet that carry you everywhere each day.