Staying On Your Feet While Preventing Common Foot Problems

Keeping Active and On Your Feet

Being on your feet is important for both physical and mental health. However, it can also lead to various foot problems if you are constantly on the move. By understanding potential issues and how to manage them, you can keep your feet healthy while staying active.

Benefits of Being On Your Feet

First, let's discuss some of the advantages of being on your feet regularly:

• Increases cardiorespiratory fitness and burns calories
• Strengthens bones, joints, ligaments, and muscles
• Improves balance and stability
• Heightens mental clarity and mood
• Boosts energy levels and reduces fatigue

Whether it's staying active at work or exercising, there are plenty of health perks to being on your feet versus sitting for long periods.

Common Foot Problems from Overuse

However, constantly being upright can lead to various foot issues especially if you are on hard flat surfaces like concrete for extended times.

Plantar Fasciitis

Plantar fasciitis is inflammation of the plantar fascia tissue running from the heel to toes. Symptoms involve stabbing heel pain made worse from walking or standing. It results from the band of tissue becoming overworked and strained from repetitive pressure and stress over time.

Achilles Tendonitis

Achilles tendonitis is irritation and swelling of the large tendon attaching the calf muscles to the back of the heel. Too much running, jumping, or sudden increases in activity can inflame the tendon. It causes heel/ankle pain when walking or standing on your toes.

Stress Fractures

Stress fractures occur when muscles become overtired from activity and can no longer absorb added shock. Eventually the stress transfers to the underlying bone causing small cracks or fractures. These slight breaks usually happen in the metatarsals or navicular from overuse while on your feet.

Bunions

Bunions form when the big toe shifts out of place and points toward the second toe, creating a bony bump. This misalignment can happen naturally over time or from wearing narrow shoes that squeeze the toes together. The deformity gets aggravated walking in restrictive shoes.

Blisters

Blisters pop up when shoes continuously rub against skin causing irritation and pockets of fluid. They often flare up during walking for long distances when breaking in new shoes. Friction combined from being on your feet and ill-fitted footwear leads to these notoriously painful sores.

Preventing Foot Issues

Luckily there are things you can do to avoid foot problems while staying active and on your feet:

Wear Appropriate Footwear

Choose athletic shoes specifically for your sport or activity. Look for proper arch support, ample toe room, and thick padded soles to absorb shock. Replace shoes every 300-500 miles. Bring an extra pair of more cushioned shoes or inserts if you'll be on hard surfaces for long periods.

Increase Activity Gradually

Ramp up walking, running, or step counts slowly over time. Sudden spikes in activity make feet more prone to overuse injuries. Build foot strength and stamina progressively.

Stretch and Strengthen Feet

Stretch calf muscles, arches, ankles, and toes thoroughly pre and post activity. Perform intrinsic foot exercises using towels or resistance bands to reinforce muscles. Yoga and Pilates can boost flexibility and conditioning.

Get Proper Recovery

Allow fatigued feet adequate rest between workouts or being on them all day. Rotate pairs of athletic shoes to vary pressure points. Use ice baths, Epsom salt soaks, compression, elevation and massage as needed to manage soreness.

Use Orthotics

Visit a podiatrist about custom or over-the-counter orthotic inserts to remedy mechanical foot issues. Orthotics provide arch support, stabilize alignment, relieve pressure points and make being on your feet more comfortable.

Treating Foot Problems

Take a Break

At the first signs of foot pain or injury, get off your feet to allow complete recovery. Limit standing or walking to essential tasks only during the initial healing phase. Substitute low impact cross training exercises that avoid foot strain.

Manage Swelling and Discomfort

Use RICE (rest, ice, compression, elevation) right away to decrease swelling that contributes to discomfort. Anti-inflammatory medication can ease pain as well. Avoid HBOT and massages until acute symptoms resolve.

See a Specialist

Make an appointment with a podiatrist or foot/ankle surgeon for a full evaluation. They can accurately diagnose conditions, provide customized treatment plans and refer you to physical therapy if needed for rehabilitation exercises.

Consider Surgery

For recurrent or severe problems like bunions and plantar fasciitis, surgery may be warranted if conservative therapy fails. Procedures can eliminate the root cause of irritation when non-surgical measures cannot.

Get Back on Your Feet

Adhering to prevention guidelines and seeking timely care helps you withstand potential foot troubles from high activity levels. Don't neglect pain signals just to remain constantly on the move or standing. With some rest and TLC for your feet, you'll be back on them fully healed in no time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.