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Foot pain is a typical problem for seniors, and it can have a significant impact on their daily activities. Maintaining mobility and freedom requires controlling and preventing foot discomfort, regardless of the source. Whether it’s related to aging, medical concerns, or lifestyle choices, you can prevent foot pain and live your best life! So, if you’re looking for empowering tips on controlling foot discomfort, you’re in the right place. Here are a few ways to combat foot pain and live an active, fulfilling life.
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Choosing the correct shoes is among the best strategies to avoid foot discomfort. Ill-fitting shoes or those lacking appropriate support can aggravate a range of foot conditions, including blisters, bunions, and arch discomfort. In fact, the right shoes can even prevent falls! However, choosing shoes that fit the naturally changing feet over time is crucial. Shoes that offer enough arch support, cushioning, and a comfortable fit should be top priorities for seniors. Shoes with a large toe box should also be taken into consideration if one wants to avoid pinching and provide the toes with more space. Wearing the best wide toe box boots and other types of shoes can give seniors plenty of room and great support, reducing foot pain.
Regular Foot Care is Crucial
Seniors should include regular foot care in their routine to keep their feet healthy and pain-free. Basic foot hygiene is critical because it promotes healthy skin and helps to prevent infections. This requires frequent foot cleansing with warm water and mild soap, followed by thorough drying, particularly between the toes, where moisture can accumulate and develop fungal illnesses such as athlete’s foot. Given that diminished foot sensitivity is natural with age, seniors should routinely inspect their feet for any signs of injuries, sores, or blisters that can go unnoticed. And don’t forget the nails! Make sure to clip them regularly to prevent ingrown toenails. Additionally, scheduling regular appointments with a podiatrist can help you catch problems before they even start.
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Maintaining foot strength and flexibility is critical for seniors since weak muscles and stiff joints can cause discomfort and reduce mobility. Regular exercise keeps the muscles, ligaments, and tendons in the feet strong and flexible, helping to prevent foot discomfort.
Simple exercises to increase flexibility and avoid stiffness include:
- Toe raises: Stand with your feet hip-width apart and hold onto the back of a chair for support. Gently lift onto your toes, then lower back down. For an added challenge, try performing the movement on one leg at a time.
- Ankle rotations: Sit upright in a chair with your back straight and breathe naturally. Extend one leg forward and slowly rotate your foot in a clockwise direction, then switch to counterclockwise. Repeat several times.
- Golf ball rolls: Did you know that you can use a golf ball for some at-home pain relief? Simply sit in a chair with your feet on the ground and place a golf ball on the floor. Then, place your foot on the ball and gently roll it back and forth for about two minutes. Repeat on the other foot, and voila—instant tension relief!
- Towel curls: Sit in a chair and place your foot on a towel on a hard surface (not carpet). Using your toes, scrunch the towel toward you. Then, push the towel back into its original starting place. Repeat this 8 to 12 times.
- Marble pick-ups: Marbles aren’t just for kids! Sit in a chair with your feet flat on the floor, and put a small bowl and a few marbles in front of you. Use your toes to pick up one marble at a time and put it in the bowl. Repeat on the other foot.
- Toe splays: Sit in a comfortable position with your feet flat on the floor. Keep your heels on the ground and spread your toes as wide as possible. Hold the position for 5-10 seconds.
- Toe extensions: Sit upright in a chair with your feet flat on the floor. Grab your toes with one hand and gently pull them upward until you feel a stretch. Hold for 10 seconds. Repeat 10 times on each foot.
Additionally, walking and other low-impact workouts can also improve foot and lower leg circulation, therefore lowering the risk of disorders, including varicose veins and edema.Below are a few low-impact workouts you can easily do at home!
Maintain a Healthy Weight
Excess weight puts additional strain on the feet, causing pain and even long-term damage. Maintaining a good weight is critical for seniors, not just for foot conditions but also for their well-being. Extra weight can aggravate disorders such as bunions, plantar fasciitis, and arthritis, making daily activities more difficult and uncomfortable. Seniors can properly control their weight by following a balanced diet and including frequent physical activity in their schedule. Consulting a nutritionist or healthcare professional can provide individualized plans for safely and sustainably losing weight. Limit sugary drinks, such as soda or juices, and aim for at least 150 minutes of moderate-intensity aerobic exercises per week.
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While wearing supportive shoes is important for everyday activities, seniors should also consider their footwear options for special events such as family reunions or celebrations. It can be easier to wear more stylish (but less comfortable) shoes at these times. Still, comfort and support must come before fashion. Seniors should look for shoes that blend flair and function so they can enjoy themselves on fun occasions without jeopardizing their foot health. The perfect shoes, such as those with flexible soles or cushioned insoles, can significantly increase foot comfort throughout the day. If a senior has to wear heels, they should opt for shoes with a lower heel. In fact, the American Podiatric Medical Association recommends avoiding heels higher than two inches and stiletto heels. And remember—there are plenty of heels designed specifically for senior women. Aerosoles, LifeStrides, and Nordstrom all offer shoes both stylish and comfortable.
Maintain Good Circulation to Prevent Foot Pain
Poor circulation is a prevalent problem among seniors, which can lead to foot pain and discomfort. Restricted blood supply to the feet could result in edema, numbness, and a higher risk of infection. Seniors should avoid sitting or standing for extended lengths of time and schedule frequent intervals to stretch and move about to encourage good circulation. Sitting with feet raised will also assist in promoting circulation and lessen swelling. As advised by a healthcare professional, wearing compression socks or stockings will help to further support blood flow and avoid discomfort resulting from inadequate circulation.
Other ways to improve circulation in the feet include:
- Foot massage:Gently massage your feet to stimulate blood flow.
- Diet:Include foods rich in antioxidants and omega-3 fatty acids, like fruits, vegetables, fish, and nuts.
- Hydration:Drink enough water throughout the day to stay hydrated. Men should aim for about 15.5 cups of water per day, while women should aim for about 11.5 cups.
- Ankle exercises:Perform simple ankle rotations and toe lifts to activate the muscles in your lower legs.
Takeaway
Foot pain can severely limit a senior’s independence and quality of life. However, you can effectively avoid and control foot pain by taking proactive measures and understanding how regular activity, a healthy weight, and proper circulation contribute to foot health. Shoes with a large toe box, such as the best wide-toe box boots, might be an excellent choice for those seeking additional support and comfort. Overall, be kind to your feet and treat them well! Don’t push them past their limits. And, as always, consult with a medical professional or podiatrist if you experience severe pain, numbness, tingling, or discoloration in your feet.
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Image Credit: Gorica Poturak @ Getty Images | Shutterstock | Rune Enstad @ Unsplash | claudio.arnese @ Getty Images
