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ALL FOOT PAIN

How can I prevent foot pain?

You may be able to prevent foot pain by following these recommendations:

  • Wear properly fitting and comfortable shoes with good arch support and cushioning.

  • Wear shoes with plenty of room around the ball of your foot and toes.

  • Avoid high heels.

  • Replace running shoes often.

  • When exercising, warm up and cool down and don’t forget to stretch first.

  • Increase the duration, intensity, and frequency of exercise slowly over time to avoid over-stressing your feet.

  • Maintain a healthy weight.

  • Strengthen your feet and avoid pain with foot exercises. This can help with other potential foot problems.

    • Wall lunge:

      First step into a lunge stance, with one leg bent, toes facing forward, and the other leg extended straight behind, with foot planted firmly on the ground. Feet should be hip distance apart. Place your hands on the wall in front of you, leaning into the stretch. The arch of your foot and your heel cord should stretch as you lean. Hold for 10 seconds and then relax and release out of the stretch. Repeat 20 times for each sore heel.

    • Towel pick-up:

      Place a towel on the ground. With your heel firmly planted on the ground, use your toes to pick up the towel, and then release. Repeat 10-20 times.

    • Heel raise:

      Standing behind a chair, with both feet flat on the floor, use the chair as a support as you push up onto your toes for 5 seconds. Gently lower yourself back down to the floor without holding onto the chair for support, if possible. Repeat 15 times. Do 2 sets of 15, resting for 30 seconds in between each set.