With these top fixes, there’s no need to let pain ruin your celebrations this holiday season
While high-heeled shoes and boots look great with your party outfits, and slippers are so cosy to wear around the house, your seasonal footwear could be bad for your feet. Plus, the damage may last much longer than the festivities do. ‘Foot pain can have a major impact on mobility, so keeping feet healthy is essential,’ says podiatrist Tony Gavin. Here’s how to look after them so you stay on the move.
Spot changes
Feet can show signs of wear and tear, says Tony. Look out for... SOFT TISSUE INJURIES As foot components wear out, overuse or trauma can damage delicate muscles, ligaments and tendons. Wear supportive shoes during exercise to reduce the risk.
FEET AND ANKLE SWELLING ‘The causes can range from an injury, circulation issues, hormonal changes and cardiovascular disease,’ says Tony. See your GP if you’re concerned.
ARTHRITIS OR JOINT PROBLEMS Ankle and toe joints are most commonly affected, causing discomfort. Anti- inflammatory supplements can help.
Keep moving
Staying active helps to strengthen feet and maintain agility. ‘Walking is the best exercise for feet – even just moving them around while sitting or standing helps,’ says Tony. Try these simple exercises while watching TV...
ANKLE ROTATIONS
✢ Sit in a chair with your feet flat on the floor.
✢ Lift your left foot off the floor and use your big toe to make circles in the air, moving it in a clockwise direction, for 15 to 20 rotations.
✢ Reverse the direction, making another 15 to 20 circles in an anticlockwise direction.
✢ Repeat with your right foot.
HEEL FLEXES
✢ Loop an exercise band around one leg of a heavy piece of furniture, such as a table.
✢ Sitting directly in front of it, slip your foot into the loop so the exercise band curls over the front of your foot, just below your toes.
✢ Pull backwards, flexing the ankle. Hold for several seconds, then relax. Feel the stretch along the back of your heel.
✢ Repeat 15 times, then switch to the other foot.
SOLE STRETCHES
✢ Stand with your feet together.
✢ Step back with your left leg so your heel is raised with toes pressed against the ground. Feel the muscles on the bottom of your foot pull gently.
✢ Hold the position for around 20 to 30 seconds.
✢ Repeat with your right foot.
Avoid unhealthy habits
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