Patient Education

Foot Care—My Aching Feet!

Here are some tips on how to avoid sore feet.

• Use arch supports
  You may not need custom orthotics—many maladies can be treated with over-the-counter arch supports, including plantar fasciitis and flat feet. If your feet continue to bother you, however, you should consider custom orthotics.
• Ask about custom orthotics
  Orthopedic foot devices are made to limit or reduce motion in specific joints to guide the foot and leg into a more natural position. This is done to alleviate pain and discomfort from running or walking. The custom part of the device comes from its arch curvature, which is created using a mold of the foot while held in a very specific position.
  This type of orthotic helps to correct the mechanical parts of the body that do not do well on their own. It can be useful for work, sports, and general purpose wear for relief of many foot, knee, hip, and back complaints.
• Strengthen the feet with exercise
  Exercises for your toes, feet, and ankles will strengthen, stretch, and relax them. Do the runner’s stretch to work the calf muscle. Make circles with your ankles. Then, move your foot up and down. Do some heel raises. Pick up small objects with your toes. Roll the bottom of your foot across a golf or tennis ball. All of these exercises will make your feet feel great and may help to lessen discomfort from early onset of symptoms after wearing poorly supporting shoes for the day.
• Keep up with your corns and callouses
  Trim your corns and callouses, and lessen the pressure on the bottom of your feet. To trim them, first soak your feet in warm water. Use an emery board or pumice stone to work on your problem areas. Apply lotion, massage the feet, and then, put on socks. If your corns or callouses are still sore or painful when walking, having them treated professionally is your best option.
• Make sure your shoes fit properly
  Feet do lengthen and widen over time. This is your body not holding up over time against the force of gravity. Everything gives! As a result, measuring the size of your feet when buying shoes will always be a good idea. You should be able to wiggle your toes and not feel the end of your shoe with your longest toe. It’s also best to look for shoes that will not cramp your toes from top to bottom, not just side to side. Socks should be a given, as they can be washed, so if your shoes have an unpleasant odour, this may be why.