How to Keep Your Feet Strong and Pain-Free
Your feet log a lot of miles. Like tires on a car, you need to keep them in good working order. (Sorry, pedicures don't count. )
I love to walk. When possible, especially in big cities where sites are plentiful, I’d rather be moving on my feet than moving in a car, bus or taxi. Walking for exercise, walking to sightsee, walking for necessity; it all adds up to many miles logged over a lifetime.
And if you’re reading this, I’m sure you’re already caring for your health. But so many of us forget about our feet until, like the deflating tires on our car, the warning light comes on.
Feet play a huge part in our longevity, mobility, and overall health, and shouldn’t be overlooked.
Yes, I know…tires are easy. All you need is some air (and maybe a replacement once in a while). Wouldn’t it be so nice and convenient if feet were that easy?
Tires don’t hurt, but feet do. And when they hurt, they can ruin your entire mood and perspective. At the risk of sounding dramatic, when my feet hurt, I instantly turn cranky and feel utterly, hopelessly exhausted.
The obvious fact is that we can’t inflate our feet with air, nor can we get new ones. But we can take care of the ones we own for life.
The not-so-obvious fact is that it’s not just the wear and tear you put on your feet, but it’s that your feet change over the course of a lifetime:
Feet can get longer and wider. No, they’re not actually growing, although your size nine shoes no longer fit; in fact, your feet stop growing longer when you stop growing in height. What’s happening, then? Your feet are spreading out because ligaments and tendons that hold them together lose their elasticity over time (just as ligaments and tendons in other parts of your body loosen with age).
A good (but not necessarily happy!) excuse to buy new shoes?
Common foot conditions become more prevalent. I don’t know about you, but when I talk to someone of a similar age, we inevitably touch on the topic of shoes, feet…and pain. What, you gave up heels for Birkenstocks, too?
Getting older means dealing with common (but pesky) foot conditions like plantar fasciitis, adult-acquired flat foot (aka fallen arches), bunions, Achilles tendinitis, and foot arthritis.
Collagen and elastin decrease. Why should our skin be the only beneficiary of this wonderful occurrence? Literally, head to toe, the loss of collagen and elastin can affect the flexibility of your feet and make it more uncomfortable to walk or stand.
If you feel like you’ve been kicked to the curb (sorry, couldn’t resist) with this news, don’t relegate yourself to wearing ugly, “old lady” shoes. Do something! Like what?
Stretch your calf muscles. When calf muscles are tight, they put more force through your foot and ankle joints, ultimately causing pain. Avoid injury by stretching your calves for 2-3 minutes each morning and before bed. This will help keep your ankles supple; the more ankle motion you have, the less stress you’ll have to put on the small joints of your foot.
Wear the *right* shoes. They may not be sexy stilettos, pointed-toe slingbacks, or fun flip-flops. But there are plenty of good-looking *reasonable* shoes that can help minimize foot pain. These are usually ones with wider toe boxes and some sort of padding or thicker sole or platform to cushion the bottom of your foot.
I’m so happy that sneakers are here to stay (at least I think they are!). Stylish and comfy sneakers get me through most days, even if I’m in a dress or skirt and not just sweats or jeans.
Consider orthotics. They are not always the answer, but for many foot conditions, orthotics can provide support and cushioning and a better shoe-wearing experience.
If the shoe fits, wear it. Falling in love with a shoe isn’t enough…the shoe must be comfortable. We must no longer suffer for beauty or fashion! One thing I’ve noticed: Many shoe stores and shoe departments are carpeted…and of course, walking on carpeting is way more comfortable than walking on hard surfaces. Be aware of that when you are testing out your shoes. For more tips, click here.
Surgery. It can help with certain conditions and can sometimes the only solution. But first, try physical therapy, orthotics or any other non-surgical recommendation.
For a Pause:
A foot-measuring device, called a Brannock Device, can measure both the length and width of your feet. They’re available on Amazon and other sites, if you want to DIY at home before you head out to the shoe store or to a site like Zappos (one of my faves) to order shoes.
There are so many sneaker options out there, but if you ask me for my personal favorite, one that works well for my particular foot (and fashion sense) are ones like these, from New Balance.
How to know when shoes need a proper goodbye? Look for worn-out treads, or trust your body: if you’re feet are tired after activity, or you have pain in your shins, knees, or hips it might be time to replace them.
Is there much else after a long day that feels as good as a nice soak in a foot spa? Here’s one that you can pull out whenever the mood (or discomfort) strikes. Go ahead and add it to your holiday wish list.
One More Thing…
Here’s a timeline of shoe styles from the Victoria & Albert Museum, spanning more than 3,000 years. Talk about history - and fashion - repeating itself!
From the year 1830 (above). Look familiar?
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Until next time, stay healthy, and strong, and may your feet take you everywhere you want to go. XoSheryl
