Foot & Ankle Center Blog

5 Preventative Tips to Help Avoid Heel Pain

After being on your feet all day, you’re not surprised that your feet are sore. The same thing happens every day, but you know what’ll fix the problem – a nice foot rub. Don’t get us wrong, good foot massages go a long way, but have you ever thought of ending your pain instead of appeasing it? After all, why should you have to endure any pain? Here are 5 preventative tips to help you avoid heel pain.

If the Shoe Fits

Make sure your shoes fit properly. This may sound odd, but people make unnecessary compromises when it comes to their feet. For example, a study was done to determine the commonness between wearing the wrong shoe size and how it related to pain for older adults. Results ultimately showed that 48% of participating women wore shoes larger than their feet and that “incorrectly sized shoes were associated with ankle pain in women.” There’s a reason stores have people to find the right shoe for you. Utilize them.

Dress for the Occasion

Try to always wear the right shoes for the occasion. When it comes to activities, your favorite pair of cowboy boots will not always be the best option. Wear dance shoes for dancing since those shoes are designed for flexibility and stability. Wear cleats for outdoor sports to help you gain traction on grass and dirt. Without the proper support, you will definitely feel the pain in your ankles the next day!

Exercise and Stretch

Find the time to stretch and flex. According to Healthline, “taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion.” Check out these 8 ankle stretches, which include ankle circles, the towel stretch, and other ones we would recommend!

Avoid Walking Barefoot

Surprisingly, walking barefoot on firm surfaces causes heel pain in some people. It makes sense to want to slip out of your shoes when you get home from a long day of work. However, remember why you put the shoes on in the first place. Shoes both cushion and support your feet. The floor in your home is no different than the floor at your work.

Find Custom Orthotics

This can be a life changer. Orthotics refers to any device inserted into a shoe. Sometimes called arch supports, orthotics allows people to stand, walk, and run more efficiently and comfortably. Multiple types can be found including:

  • Rigid Orthotics: designed to control function and are used primarily for walking or dress shoes.
  • Soft Orthotics: used to absorb shock, increase balance, and take pressure off uncomfortable or sore spots.
  • Semi-Rigid Orthotics: provide foot balance for walking or participating in sports.

 

If you have a toothache, you go to the dentist, not to the pharmacy. Why should it be any different when you have a foot ache? The average person will wait months before seeing a podiatrist to check out their pain. Don’t be that person! Stop by the Foot & Ankle Center today and speak with one of our friendly doctors about your heel pain.

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