10 Ways To Improve Your Foot Health

Aging can come with some aches and pains, especially in the foot department (if you know, you know). Our feet are the unsung heroes of our bodies—they bear the weight and pressure of our everyday activities, and most of the time, we don’t give them any love or care in return. This can lead to discomfort, pain, and injury both in the short-term and long-term (think plantar fasciitis, bone spurs, the list goes on). Everyone deserves to feel healthy and happy in general, and to walk around without foot pain. An ounce of prevention is worth a pound of cure, as they say, so with that in mind, here’s what I recommend you do to care for your feet. 

1. Invest in footwear. 

For years I found it difficult to get myself to buy shoes. I’m wearing them outside in New York City, I thought. Why would I spend money on something to literally drag them through the city? But after many hours of walking in unsupportive shoes and waking up with shooting pain in my heels, I put two and two together—I needed better shoes. And yes, that applies for non-athletic shoes too! If you own supportive sneakers but you’re wearing thin, flimsy flats most of the time, you’re going to develop foot pain. Avoid the drama, get footwear with support right away. Nowadays, the options are endless. 

2. Avoid unsupportive shoes, including heels, as much as possible.

High heels can be the perfect addition to an outfit, especially if you’re celebrating a special occasion. But high heels contort the shape of our feet into unnatural shapes, which can lead to muscle tightness, pinching, and even inflammation. I’m not saying you have to avoid heels altogether, but if you’re someone who wears them often, try to scale back on the frequency. Instead, opt for flat shoes or lower heels that offer support and fewer pressure points. 

3. Treat yourself to a pedicure 

Pedicures are a luxury for sure, but they can also be part of your foot maintenance routine, especially if you have a job that requires you to be on your feet for hours on end. A regular pedicure usually involves soaking your feet, scrubbing them with a pumice stone, clipping your nails, massaging your feet, and moisturizing them. Getting a pedicure once a month or every other month can give your feet a moment of ease and relaxation, which can ease pain in the long-run. If price is a concern, see if the salons near you have any offers or deals. Usually salons will offer a special price during the week or whenever their slower times are—so be on the lookout for those! 

4. Do self-massage at night. 

No professional massage experience necessary here! You can give yourself a nice foot massage with some oil or lotion at home. Generally I’d say you should just let whatever feels good guide you, but if you want something a little more targeted, you can look up self-massage reflexology on YouTube and follow a routine.

5. Soak your own feet. 

In a similar vein, soaking your feet is something you can easily do at home. Fill a bucket or a large bowl with warm water and some Epsom salt and essential oils, if you have them. Then soak your feet for 10 minutes or more, and feel your tired foot muscles relax. 

6. Practice good posture. 

It may sound counterintuitive, but having good or bad posture can impact your foot health. Slouching or slumping over can put a disproportionate amount of weight on certain areas of your foot, which can lead to pain or discomfort overtime. If you know you have poor posture, check out my blog post “3 Steps For Improving Your Posture.”

7. Get quality sneakers, and switch them out every year

If you’re going on long walks or exercising, you need a supportive pair of sneakers to keep your feet safe. You want the fit to be comfortable and snug, without being constricting or painful. I always recommend that people go to a local running store to get properly fitted for a pair of sneakers—it doesn’t cost any extra, and that people who work there are trained to help you pick the right shoe.

8. Stretch your feet every day

Want to prevent foot pain and injury? All you need is a few minutes at the end of your day to stretch your feet. A lot of foot pain actually stems from tight muscles, particularly our calves and hamstrings, and achilles, because they are connected to the muscles in our feet. Even if your calves and hamstrings aren’t bothering you or they don’t inherently feel tight, if you have pain in your heel or in the arch of your foot, they could be the culprit. This calf stretcher has saved my feet and legs from a lot of discomfort—I just stretch each leg and foot for a few minutes every night and boom, no pain. Highly recommend it!

9. Maintain a healthy weight

If we’re carrying around excess weight, our feet are the ones that bear the brunt of the extra impact. It’s said that every pound of body weight causes three pounds of force that your feet have to absorb when you’re walking. That impact is increased when we do activities like walking down stairs, running, or jumping. So, if you are currently not at a healthy weight and you’re experiencing foot pain, now’s the time to start taking action in the direction you want to move in. 

10. Check in with your doctor as needed. 

The older we get, the more important yearly check-ins with our doctor become (our risk for everything from injury to disease goes up as we age, so it’s important to keep close tabs on your health). The next time you visit your doctor, tell them about any foot discomfort or pain that you’re dealing with. If you see a primary care doctor, they can usually refer you to a specialist who can help with your issues—just make sure to ask. Otherwise, it’s worth doing a little research to find a foot doctor near you that takes your insurance. 

Caring for your feet is essential for your overall well-being and mobility. By incorporating these 10 tips into your routine, you can ensure that your feet stay happy, healthy, and ready to support you every step of the way!

Xo, 

Renata