5 Simple Things You Can Do To Keep Your Feet Happy
Your feet hold you up all day long - so its only fair you show them some love. Here are 5 simple tips for keeping your feet happy and healthy.
1. Get shoes that fit right and aren't worn out.
Yes the price of shoes has gotten a bit out of hand, although there's always deals to be found. Many of us wear shoes that are too tight or too wide, or possibly even the wrong size! Have a qualified therapist or shoe salesman help for the best fit, but in simple terms make sure the widest part of your foot lines up with the edge of the shoe - theres nothing pushing the fabric out over the edge of the insole AND theres no extra space between your foot and the edge of the insole. There should be a small amount of space, about half a finger width, between your longest toe and the front of the shoe when you're standing.
2. Point your toes straight when you walk.
The most common dysfunction that we see during gait analysis is toe-out gait. This position puts extra pressure on the foot ligaments, contributes to a collapsing arch, and weakens the muscles used to propel you forwards. Work on keeping your foot dead straight, so that your big toe has to bend backwards when your foot is behind you. It was made to do this i promise! Extra points if you can push your big toe into the floor just before you lift your foot up, instead of just lifting it. This adds stability and strength not only to the foot but also throughout the leg and the core.
3. Dance
Our bodies, like our minds, thrive on variation. Moving your feet in different directions than is typical for them is great for your foot health!
4. Walk barefoot. In sand if you can!
Walking barefoot is great for the intrinsic muscles of the feet, which are the smaller muscles that work on stability and the finer movements. Wearing shoes all day can cause these muscles to turn off, so it's a good idea to spend some time barefoot. Extra points if you can do so in the sand, to make those muscles work a little harder than their used to which gets them even stronger!
5. Run
A smart running program is great for all the muscles of the lower body, of course the feet included. Ideally do some running or exercise walking at minimum 3 times per week for 20 minutes or more. If you need help coming up with a plan, contact a running specialist trainer or therapist, or download a running app and select a beginner program!