You can live a healthier life and possibly relieve some of your pain from our advice. Here are some tips that can keep your feet healthy:
Avoid Shoes with High-to Toe Offset
We all like pretty shoes, especially high heels. However, these modern and dressy shoes are not functional. They actually restrict your feet from performing naturally. In the long term, they are bad for your feet health. You can determine the functionality of your shoes by looking at the heel-toe drop. It is the height difference between your heels and toes. When the difference is higher, there will be more stress placed on your feet and lower legs. It makes it difficult to stand and walk naturally. As a result, it can contribute to serious consequences for your back after prolonged use.
Work on your Balance
Change Your Shoes Regularly
You should change your running shoes if it is worn for more than four months. Check the bottom of shoes for damages of the soles. Always replace your shoes on a regular basis just like the frequency of changing your tires!
Wear Flats Shoes which Allows your Toes to Move
Strengthen your Toes and Calves
You will reduce the chances to develop injuries including ankle spaces and the ones that caused by overuse syndrome by strengthening your toes and calves. Paying attention most to your calves will help keep your feet healthy.
Strengthen your Toes and Ankles
By strengthening your toes and ankles, you will keep a normal gait pattern, prevent repetitive stress and weight on joints, maintain a normal arch, so that your strong foot helps your knee and hip to move and perform much better.
Here is a practice that helps you to strengthen your calves, toes extensor and improve the movements for your toes, which you need for normal walking.
Strengthen Your Toes and Arch
The muscles and tendons you use to curl your toes help to keep the normal arch of your feet. It is important to keep you flexors hallucinate braves and longus, flexor digitorum longus and your lumbricals strong to keep your feet healthy and mobility free. Your feet hold and support the weight from your body so it is vital to make sure the arch functions normally. This is a daily exercise for you.
Strengthen Your Toes
Your feet are the base of your body, therefore it has to be supportive. Our feet and lower leg muscles can stop functioning naturally because of the’ excessive sole, functioning and lack of room for toes from our shoes. Since we can’t barefoot outside, we should strengthen our toes by being barefoot at home and doing some toes’ strengthening.
Besides are some exercises that help you to strengthen your toes. They seems easy but actually not, and you probably need you hands to help you at the beginning. It is normal for you to feel minimal motion and control, you will improve once you practice many times.
Big Toe Flexion: raise up all toes, at the same time, keep your heel and ball of the foot on the floor. Then slowly lower the big toe to the floor, keep other toes up.
Arch up: Keep foot flat on the floor, and now elevate your arch higher. Try not scrunching your toes or turning your knees out.
Big Toe Extension: Place your foot flat on the floor, raise your big toe and keep other toes and heel on the floor.
Big Toe and Little Toe Flexion: Keep the ball of foot and heel down, raise up the toes. You then lower your little toe to the floor and keep the other toes up. Put the little toe is down and lower the big toe to the floor. Your foot is supposed to be on the floor with big and little toes down and the other three up. This is a challenging exercise and you may need to practice many times.
Allow Your Toes to Splay
In a long time of the day, we cram our feet in shoes and squeeze our toes together very tight, which stops them from moving, splaying and functioning normally to support our body when we are walking and weight bearing. It can result in lower extremity dysfunctions, such as bunions.
We should remove our shoes and barefoot at the end of the day in order to pamper our feet and allow them to function healthily. If you feel the exercises above are too hard for your toes as they have poor dexterity, wear toe spreader to improve mobility and motor control. They help your toes and feet muscles to recruit from the position of splaying. You may need a little time to get used to it, and it will regain your mobility and balance greatly after some time. You still need to do the exercises because they are not a substitute for them.
Pamper your Feet
Our feet are made to be robust, carry weight from the body and connect us to the floor. We all stretch our hips, shoulders, back, and neck, but feet health should also be considered. Stretch your feet so that they can be flexible and soft.
You should use a foam roller and lacrosse ball to massage and use the areas that are sore from running, walking and standing.
A helpful exercise would be to roll your foot with a lacrosse ball or a rubber ball that is firm on the bottom sides and top.
For feet that are in pain and sore, freeze a water bottle and roll on it back and forth. After a workout, long uses of your feet or hiking, use a foam roller to maintain the suppleness of the muscles by rolling all ears of your calf. Doing this with stretches will be better.
When doing the above work on bottom of feet and calf, don’t forget to stretch your toes one by one in a full range of motion.
If you’re looking for more feet stretching ideas check here
Find a Physical Therapist
Physical therapists are movement experts that are trained to evaluate posture, gait, movement patterns, joint and soft tissue, strength and balance and nerve dysfunctions. By evaluating these parts, they will know the cause of your pain or dysfunction. Physical therapists use many physical techniques, exercises and other methods. The goal above all is to help you function with no pain medication.
Physical therapists can help find the root of your problem. It is useful because everyone has different strengths and weaknesses with regard to the body. As a result, the injuries might need to be treated in a specific way.
A physical therapist will create a customized program of strengthening, stretching, movement and modification to treat your pain.
Keep in mind that if you are resting for more than two weeks, it is essential to get professional help in order to return to your activities and training. Learning to move by yourself can result in more problems. You visit a professional when you need a teeth check-up or for an oil change for your car so why not do that for your feet health. A physical therapist will provide you with movement screening and check out musculoskeletal injuries.
Contact us if you have any questions.