Foot pain and injuries can derail your training plans.
What do marathoners and hotel managers have in common? Both spend extensive time on their feet. According to the Bureau of Labor Statistics, civilian workers spent an average of 57.3% of their workday standing last year. Many, like chefs, construction professionals and healthcare practitioners, far exceed that number.
Even professionals with desk jobs who seek to offset their sedentary work schedules with increasingly popular endurance hobbies like distance running, triathlons and hiking the Appalachian or Pacific Crest trails are at risk of overuse injuries. What can be done to reduce and treat these challenges at home? Rochester, Minnesota-based Mayo Clinic podiatrist Martin Ellman, DPM has suggestions.
“Structural changes in the feet, systemic diseases that affect the feet, and environmental factors can all lead to foot pain, and often these three factors overlap,” he explains. Included in environmental factors is prolonged time on your feet. “Foot problems such as plantar fasciitis (pain on the bottom of the heel) and metatarsalgia (pain on the ball of the foot) can develop from these environmental factors,” he notes.
Here are some wellness design-based strategies for preventing, reducing or relieving foot pain at home.
1. Reduce Impact
An anti-fatigue mat can help prevent foot pain from long hours standing on hard floors.
“Our bodies are designed to absorb shock,” the podiatrist comments. “We have natural padding on the bottoms of the feet for cushioning. But our feet are potentially exposed to a lot of stressors each day.” Aging is another factor, he points out. “As we age, the natural padding on the bottom of the feet may break down, so depending on an individual’s foot structure, health status, age, ability to absorb shock, and activity level, the type of flooring in the home can be a source of comfort or pain for the feet.” Ellman’s patients often tell him that they can walk on carpet without pain, but not their tiled kitchen or bathroom floors. Stone, ceramic and porcelain tile are highly durable and low maintenance, but also extremely hard.
“If you are standing for long periods of time, anti-fatigue mats can be a welcome source of comfort for the feet,” he advises. This can help the home chef who enjoys cooking or baking, but also the home-based professional with a standing desk and the crafter working in the garage. “We have two of them on our hardwood floor in the kitchen, and it does provide that buffer of cushioning,” the podiatrist shares.
2. Choose Foot-Smart Flooring
Cork floors provide a soft surface to stand on for kitchens and other home spaces.
“A number of factors should be considered when choosing flooring in areas where people stand for long periods of time,” Ellman suggests. These include durability, maintenance needs, moisture tolerance and aesthetics, of course, but also comfort underfoot. “Although I am not a flooring expert, I do know that there are various types that provide some degree of shock absorbing properties or underlayment such as bamboo, cork, linoleum, vinyl, and laminates,” he says.
While your choices will be determined by what works best for your rooms in consultation with flooring and building experts, the podiatrist suggests giving “careful consideration (including the condition of your feet)” when selecting what will meet your needs for this key home decision.
3. Add Hydrotherapy
A jetted tub or handheld massaging showerhead can relieve foot pain.
Just as with arthritis pain relief, Ellman observes that “jetted tubs can also provide comfort and relief of pain to tired or achy feet.” For those whose bathrooms might be too small, or not ready for a full-scale remodel, a shower seat and massaging handheld showerhead can potentially stand in for tub jets. The seat, or a wide tub edge, will be needed for balance and better control, but this solution can be easier to control the directed spray for some users.
4. Rethink Going Barefoot
Swap outdoor shoes for house shoes stored at your entry, instead of going barefoot at home.
Many cultures, along with wellness-oriented individuals overall, prefer to shed their shoes at the entrance and often have shoe trays, racks, benches or cubbies there to keep the area well-organized. But going barefoot indoors has a downside the podiatrist says. “[In] going shoeless inside the home, such as for sanitary reasons, the feet may be exposed to higher stressors, particularly on hard flooring surfaces, resulting in the potential for foot pain.”
Ellman recommends switching into a pair of supportive slippers or designated indoor-only shoes that will provide that added support and comfort. These can be held in the same shoe holders and swapped out when their owner comes home. Those with serious foot issues can consult with their healthcare professional for specialized recommendations.
5. Add Comfort Features
A foot massager is a great gift for anyone who spends long hours on their feet.
Soft area rugs, carpeting in living areas, hydrotherapy features and soft flooring can all pamper tired feet, but don’t overlook the power of massage. “A good foot rub from a loved one always make the feet feel better!” Ellman declares.
For the 42% of American adults who live alone or the thousands training for an endurance event this year, a foot massager may be the gift you want to give yourselves. Women’s Health rated its 10 best models, based on customer reviews, in a February 2021 article.
