Prevention – Pes Perfect

What can I do to prevent foot pain?

To best support your feet, keep the following considerations in mind to help optimize the way you walk:

● Proper Posture: Stand up straight, with your shoulders back and your head straight up, supported by your spine. Do not look down at your feet or your phone. Feet should be shoulder width apart, your chest should face straight forward and you abdominal/core muscles should be engaged.

● correct gait cycle: The gait cycle should begin with the heel landing squarely on the floor. As you roll onto the entire ball of your foot the heel should begin to slightly lift and toes should be starting to bend. The step should spread to each toe, beginning with the small toe hitting the floor and lifting up off the ground as you complete the step. Mindfully watch to see if your step has you rolling inward or outward.

● Gait: Ensure your toes face forward to keep the ankles in a neutral position. If toes are in a ‘V’ outward or inward it creates strain on soft tissues of the ankle and heel.

Custom orthotics may be indicated for many patients that require extra support to ensure that foot strike is optimized.

Shoes

Ensure that your shoes are supportive for all areas of the foot and that they are flexible and provide ample width. Also note if they are causing blisters.

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Ladies footwear is a common cause for a multitude of foot problems. Fashion and comfort usually don't meet each other halfway.

When looking for shoes that can alleviate foot pain, it's essential to choose footwear that provides proper support and cushioning. The right shoes can help distribute your body weight evenly, reducing pressure on your feet and joints. Additionally, shoes with a wider toe box can offer more room for your toes to move comfortably, which can be particularly beneficial for those with conditions like bunions or hammertoes.

The ideal shoe, should be:

Firm but have cushioned soles

Straps around the heel

Roomy toe area

A slightly raised heel

A non-slip sole

correct footwear

Poor footwear choice can contribute to common sports injuries such as shin splints and Achilles tendon pain, corns and bunions, ingrown nails, or postural issues and lower back pain. Such injuries may significantly limit or stop your activity. Choosing the right shoes can help avoid injury.

The chance of injury can be increased if your shoes are not designed for your activity, the conditions, or suited to your body mass or foot mechanics. As an example, there are different requirement for beach versus road running. Wearing the wrong shoe can exacerbate existing problems such as pain or arthritis in your hips, knees, ankles or feet. Even a short duration in the wrong shoes can cause stress and pain to your bones and joints, and the soft tissues that support them.

Your shoes can make a significant impact on the way you walk, or your gait. The movement of your feet during each step affects how the rest of your body follows. Some people’s arches roll inward too much, or not enough – either of which can impact how effectively your feet absorb shock. Some shoe types, including high heels and flip flops (‘thongs’), aren’t suited to activity. Remember, the right shoe can help prevent, reduce or eliminate foot pain. A lack of pain has a huge impact on how well and easily you move.

Urban exercise myths like ‘no pain, no gain’ certainly do not apply to the foot. Your feet should not feel pain during normal walking or with exercise activities.

Stretch and strengthen

Besides the obvious damage done by injuries and over-use, the majority of foot problems is caused by weakness of the foot muscles and arches.

Stretches and strengthening exercises are a vital part of prevention and rehabilitation.

Do stretches several times a day, especially when you first get up in the morning. All stretches should be done gently and gradually, and held for 20 seconds at a time. If you are a sportsperson please do these before and after exercising.

To strengthen the arches of the foot

Towel curls

To do a towel curl, sit with your foot flat on the end of a towel placed on a smooth surface. Keeping your heel on the floor, pull the towel toward your body by curling up the towel with your toes.

Marble pick-up

To do marble pickups, put a few marbles on the floor near a cup. Keeping your heel on the floor, pick up the marbles with your toes and drop them in the cup. For a greater challenge, you may try to pick up coins instead of marbles.

Toe taps

To do toe taps, you will lift all your toes off the floor , while heel stays on the floor, then lower the toes to the floor again. Next you will change the order and tap the outside four toes to the floor a number of times while keeping the big toe in the air. Start with 10 taps and work up to 50 taps per session.

Toes raises

Simply push up into a calf raise on both feet and hold for 30-60 seconds, repeat 3-4 times and do 2-3 times per day. You don't need to push right up on your toes, mid-range is ideal. As pain settles you can progress this to a single leg calf raise.

Strengthen your ankle

Flexion exercise

Sitting on chair as shown with left leg extended. Flex top of toe backward, and hold for 20 seconds. Relax, and repeat 10 times.

Single-leg Balance

Balancing on one leg strengthens your ankle joint. Start by standing on one leg for a while doing mundane daily activities, such as brushing your teeth or washing dishes. Over time, add balance challenges by standing on a foam pad or sponge pillow. Stand on one leg for 30 to 60 seconds at a time.

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Heel-toe Walks

Heel-toe walks work the muscles that surround the joint to help with stabilization and strength. To do the exercise, find a long hallway or another flat stretch. Walk on your heels only as you move forward for four steps, then switch to your tip-toes. Continue to alternate this walking pattern for a minute or two.

Stretches

Towel stretches

Sit with your legs extended and knees straight. Place a towel around your foot just under the toes. Hold each end of the towel in each hand, with your hands above your knees. Pull back with the towel so that your foot stretches toward you. Hold the position for at least 15 to 30 seconds.

Calf and achilles stretches

Lean forward against a wall with one knee straight and the heel on the ground. Place the other leg in front, with the knee bent. To stretch the calf muscles and the heel cord, push your hips toward the wall in a controlled fashion. Hold the position for 10 seconds and relax. Repeat this exercise 20 times for each foot. A strong pull in the calf should be felt during the stretch.

Mobility exercises

Alphabet exercise

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Sit on the floor with your legs straight in front of you. Rest your right calf on a rolled-up towel. Use your foot to write the letters of the alphabet in midair. Repeat this exercise 3 times a day, or as directed.

Ball rolling

Performing self-massage on your feet is simple and can be done almost any time or anywhere. Find a comfortable seating position and plant your feet on the ground in front of you. Place your ball underneath your foot and begin rolling from the ball of your foot, along the arch, and down towards the heel. Once you reach the heel, you will roll in the opposite direction and all the way up the foot to the toes. Repeat. Apply as much pressure as you can tolerate. It may be uncomfortable at some points, but it should never cause sharp or unbearable pain. If at any point this becomes the case, simply reduce the amount of pressure you are applying to the object, or swap out the item with something more forgiving such as a foam roller or tennis ball. Perform for 2-3 minutes on each foot.