Back to School: Preventing Foot Pain During Long School Days

At Doctor's Inc., we know that long school days can be tough on your feet, leading to pain, fatigue, and even injuries. We've created a helpful list of tips for students, teachers, and parents to keep their feet healthy and happy during the school year.

1. Wear Proper Footwear

The right shoes can significantly reduce the risk of foot pain and fatigue. Here's what to look for:

• Fit: Ensure enough room for your toes to wiggle and the shoe isn't too tight or loose. A good fit prevents blisters, calluses, and other discomforts. Shoes that fit correctly can also help maintain your natural range of motion.

• Support: Shoes with good arch support can help prevent foot pain, plantar fasciitis, and other issues. If you have high arches or flat feet, consider shoes designed for your foot type.

• Cushioning: Shoes with proper cushioning can absorb shock and reduce the impact on your feet, ankles, and knees. Look for shoes with cushioned insoles, or add gel inserts for extra comfort, especially in the ball of your foot.

• Breathability: Shoes made from breathable materials can prevent sweaty feet and reduce the risk of fungal infections and odors.

2. Use Orthotics

Custom orthotics can provide additional support and cushioning, helping to distribute pressure evenly across your foot. They can also correct movement issues and alleviate pain from conditions like plantar fasciitis, bunions, and neuromas. At Doctor's Inc., we make custom orthotics that fit the unique shape of your feet, helping relieve pain and improve foot health.

3. Stretch and Exercise

Getting back to school often means increased activity levels. Regular foot exercises and stretches can help prevent injuries and keep your feet strong and flexible.

• Toe Raises: Lift your heels, stand on your tiptoes, and lower back down. This exercise strengthens the calf muscles and improves ankle stability, helping to prevent ankle pain.

• Toe Curls: Curl your toes under, then extend them back out. This exercise helps strengthen the smaller muscles in your feet and improves toe dexterity.

• Calf Raises: Stand on the edge of a step, lower your heels, then lift back up. This exercise targets the calf muscles and can help prevent Achilles tendinitis.

• Plantar Fascia Stretch: Sit down and cross one leg over the other. Grab your toes and gently stretch them back toward your shin until you feel a stretch in the arch of your foot. This stretch can help prevent and alleviate plantar fasciitis.

4. Stay Hydrated

Dehydration can cause or exacerbate foot cramps, fatigue, and swelling. Drink plenty of water daily, especially when involved in physical activities. Aim for at least eight glasses of water daily, and more if you're active or it's hot outside.

5. Take Breaks

Whenever possible, take breaks to rest your feet. If you're a teacher, try to sit down during lunch or breaks. Elevating your feet during breaks can also help reduce swelling and promote circulation.

6. Maintain Good Posture

Poor posture can strain your feet unnecessarily, leading to pain and discomfort. Stand tall with your shoulders back, your core engaged, and your weight evenly distributed on both feet. Good posture helps keep your body in line, lowering the chance of foot, ankle, and knee injuries while walking or running.

7. Listen to Your Body

Pay attention to your feet and listen to your body. If you notice persistent pain, swelling, redness, or other issues, don't ignore it. These can be signs of injury or other foot problems. If starting a new sport, increase intensity and duration gradually to let your feet and body adapt. Sudden increases in activity can lead to injuries like stress fractures, shin splints, and tendinitis.

8. Keep Your Feet Clean and Dry

Maintain good foot hygiene to prevent fungal infections and other foot problems. Wash your feet daily with soap and water, and dry them thoroughly, especially between the toes. Wear clean socks and change them daily, or more often, if they become sweaty or wet. Wearing shoes in public areas can also help protect your feet from injuries and infections. Avoid walking barefoot in public areas to minimize the risk of injuries and infections.

9. Get Regular Foot Checkups

Regular foot checkups can help detect and address potential issues early, preventing them from becoming significant problems. At Doctor's Inc., we provide comprehensive foot exams and personalized treatment plans to keep your feet healthy and pain-free.

As you prepare to go back to school, remember to take care of your feet. If you're experiencing foot pain, discomfort, or other issues contact us to schedule an appointment. Our dedicated team of top doctors are here to help!