FRIDAY HACKS: Summertime foot pain? We have some TOE-tally good tips!
(audible groans at Rachel’s terrible pun title. I regret nothing!)
So it seems that Melbourne has finally kicked into the summer weather this week in, March?? Better late than never we say. Unfortunately, this is also the time that Osteopaths tend to see a rise in people coming in with foot and lower limb pain. Think about the footwear you have been seen in over the last few months. Questionable? Bare feet? Living in your thongs? Prolonged walking and time in unsupportive footwear can lead to not only sore feet, but problems in your knees, hips and low back.
Here are a few tips to think about when summer time foot pain sets in:
Get some ankle support – Without a strap or support around your ankle, walking and running puts extra strain on the toes to grip onto the shoe and give you stability. We recommend trading out the thongs for a sandal with a strap if possible, or at least limit the time you are in the pluggers. Convenient? Yes. Helpful for your pain? Not so much.
Stretch out those calves – No matter what shoes you are in, they tend to be less supportive than the comfy runners and boots we can get away with in winter. Try and counteract this by making sure you stretch your calves and hamstrings whenever you get the chance. Take a look at the calf stretch and stretches with a foam roller here.Foot pain first thing in the morning? Get yourself a golf ball – A great easy stretch is to get a golf ball and use it to massage the bottom of your foot. Try this when you are sitting at home in the evening, or even keep one in your drawer for any easy stretch to do while at the desk. PRO TIP: Pop that sucker in the freezer for ten minutes to ice and massage your foot at the same time!
Of course, if your pain has progressed and is not alleviated by easy at home measures, it might be time for a end of summer tune-up at the Osteopath. Give us a call or head to the bookings page to make a time with one of us now!
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We acknowledge and pay respect to the Traditional Custodians of the land on which we work, learn and live, the Wurundjeri people of the Kulin Nation. We pay our respects to their Elders, past and present.