Isn’t that the truth? Every time I hear that song, this part of it seems to resonate with me just a little bit more. I am, indeed, getting older. And that’s not entirely a bad thing. I’m more comfortable in my skin, more confident, and more willing to push myself to do hard-but-good-for-me things.
But I’m also feeling my age start to catch up with me, too, and that means that my body is a bit more creaky and that I experience more pain after being on my feet for a while. For me that pain is primarily in my calves and my back. And I recently learned that a lot of the source of that pain actually comes from my feet. Please check out the article below for some really great tips on steps you can take to alleviate heel, knee and lower back pain, just by taking better care of your feet. I have started to implement some of these strategies and I can tell a difference in how I’m feeling already!
Consider an area of your body that you use the most and probably ignore more than you should. That nagging pain in your heel in the morning, your sore knees, and your aching lower back are all related to our body’s foundation, our feet. Fortunately, the pain is not only treatable, but preventable as well.
Phil Vasyli, podiatrist and innovator behind Orthaheel shares easy, affordable, and accessible tips for anyone to treat and prevent foot pain so that the rest of the day we are free to move, walk and run with ease and comfort.
Advising his patients to pay particular attention to lower body alignment and the proper posture of their feet will help achieve proper biomechanical body movement, and therefore maintain pain-free feet at all times. “An orthotic device realigns the rear-, mid-, and fore-foot, removes the tractional forces, and raises the arch back up to its proper position,” says Vasyli.
Wear slippers. Never walk barefoot, even indoors. Advisable to put on soft, comfortable slippers, but be sure they also have hard soles and adequate arch support. Look for slippers with a deep heel cup to stabilize, support, and realign the feet, helping to improve posture and balance.
Home therapy: Roll or massage the foot on a golf ball or tennis ball to improve blood flow and break down adhesions that result from exertion and possible injury.
Maintain/increase flexibility: Stretching is the best method to counter the constant contraction of muscles throughout the day and especially while walking. Since the calf is the most over-used muscle across the board, it is essential to stretch. Gentle stretching exercises of the calf, hamstring, and posterior muscle groups maintain flexibility and healthy muscles in the recovery phase. Should you stand for long periods of time, take time to do recommended toe, heel, calf, and Achilles stretches.
- Roll feet in both directions to warm up ankles. Try drawing the entire alphabet with your feet.
- Flex and point toes for 2-3 sets of up to 10 full reps.
- Stretch Achilles by flexing foot against a wall and lean forward. Hold stretch for 2 sets of 15-30 seconds each.
- Stand facing wall with feet 2ft apart and heels firmly planted on ground to stretch calves.
Massage: Regular massage of the feet, legs, and lower back focusing on the lymphatic system drains away toxins and loosens the contracted muscles. Other benefits include: increased blood flow, range of motion, flexibility, decreased muscle tension and spasms, and an overall sense of well being.
Ice: Twice daily icing on strained foot muscles for 20mins at a time prevents inflammation. A common recommendation that works well for runners and those with plantar fasciitis is to freeze a water bottle and roll it under your foot slowly from the fore foot to arch to heel for 20mins. In addition, elevation of the feet encourages all built up and congested blood/inflammation in the feet to drain. Ice increases healing and peripheral circulation.
Want to know which tip struck me the very most? The one about wearing slippers! I work from home, so I spend the majority of my dare barefoot, simply because I can! But for the past few weeks I have been wearing slippers sent to me from Orthaheel, (the Geneva) and can I just say this….
My feet feel SO good in these slippers! And I really even hesitate to call them slippers, because look at that sturdy heel. You can absolutely wear these out of the house without worrying that you are going to damage them. They are ready for a trip to the grocery store of the school pick up line. And yes, I have worn them to both places!
So now that I’m experiencing less pain, I want you to have the same experience! You can purchase these fantastic slippers for $69.95 for yourself or a loved one here. Or…
Win it!: One lucky Stuff Parents Need reader will win a pair of Geneva slippers from Orthaheel!