7 Tips to Protect Against Foot Pain

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Whether mild or severe, foot pain can affect your quality of life in multiple ways. When your feet hurt, you may struggle to exercise, leaving you susceptible to chronic diseases like diabetes and heart disease. Foot pain can also prevent you from working, especially if you have a laborious job that requires you to be on your feet. Unfortunately, more than three-quarters of the U.S. population suffers from foot pain, according to a study conducted by The American Podiatric Medical Association (APMA). If you suffer from foot pain, you should consider the seven following tips to get back on your feet.


#1) Say ‘No’ to Flip Flips

Unless you’re at the beach or lounging around your home, you should avoid wearing wearing flip flops. Due to their open design, they generally lack the support and stability to protect your feet from physical stress. Wearing flip flops occasionally probably won’t cause any immediate foot pain. If you wear them for eight or more hours a day, though, they’ll likely take a toll on your feet, resulting in pain and discomfort.


#2) Exercise Your Feet

Exercising your feet is an important step to protecting against foot pain. You might be surprised to learn that the human foot contains more than 100 muscles, tendons and other connective tissue. And like other muscles in the body, if you don’t regularly engage them, they’ll become weak. To protect against foot pain, perform feet exercises like the plantar fascia stretch. This involves kneeling on the floor and leaning backwards so that the tips of your toes press against the floor and stretch the plantar fascia.


#3) Maintain a Healthy Weight

People who are overweight or obese are more likely to experience foot pain than their counterparts who maintain a healthy weight. One study found that 51% of people with a higher-than-normal body mass index (BMI) reported their foot health as being either fair or poor, compared to 21% of people with a normal, healthy BMI. Being overweight is a leading cause of foot pain because of the increased weight it places on your feet. The more you weigh, the greater the force exerted upon your feet. Furthermore, people who are overweight or obese may develop gout in their feet — a condition characterized by the build or uric acid in the joints.


#4) Replace Shoes

When was the last time that you purchased a new pair of shoes? Most experts recommend changing your shoes once they’ve seen 300 to 500 miles of usage. By this time, shoes tend to lose their ability to support your feet and ankles. Even if they feel comfortable, they could be causing or contributing to your foot pain. By replacing your shoes every 300 to 500 miles, you’ll promote healthier feet that are less susceptible to pain.

Here are some tips on how to choose comfortable shoes that won’t cause you pain:

  • Choose shoes made of a lightweight material.
  • Determine your arch type.
  • Examine the soles of the shoes to see if they are strong and durable.
  • Make sure you get the right size for your feet (consider both length and width).
  • When shopping for shoes in person, take a few minutes to walk around the store in them.



#5) Evaluate Your Posture

Poor posture and foot pain go hand in hand. If you’re guilty of carrying yourself with bad posture, you may experience foot pain. This is because poor posture stresses your feet and their supporting structures, resulting in overworked muscles and/or inflammation in the joints. You can correct your posture, however, by making a few changes to the way in which you carry yourself. When walking or running, for example, step down on the balls of your feet so that they are supporting the bulk of your body’s weight. You should also stand upright while maintaining your spine’s natural shape.


#6) Give Yourself a Pedicure

Sometimes foot pain is the result of overgrown and/or ingrown toenails. An ingrown toenail occurs when a toenail grows sideways into the skin. Toenails normally grow outwards without causing any pain or discomfort. But there are times when a toenail may grow sideways, resulting in a painful condition known as an ingrown toenail. Instead of treating ingrown toenails after you develop them, you should work to prevent them by giving yourself a pedicure. Clipping and trimming your toenails at least once a week should protect you from this otherwise common foot condition.


#7) Wear Foot Levelers in Shoes

Adding foot levelers to your shoes will support your feet and protect them from painful overexertion. There are countless other orthotic companies that produce shoe inserts, but none compare to the quality of the foot levelers offered here at Atlanta Chrio and Wellness. We design our foot levelers specifically to meed the unique needs of our clients, meaning you’ll receive the perfect shoe insert to minimize stress and pressure on your feet.


If you suffer from foot pain, contact us today to learn more about our foot levelers and other orthopedic solutions.

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