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This holiday season, you'll walk a mall mile to find that perfect party dress or your kid's favorite toy, right? Mission accomplished, you'll most likely wind up with something you weren't bargaining for: aching arches.
And no wonder. People typically put a lot of stress on their feet, taking an average of 8,000 to 10,000 steps a day and actually covering several miles. Add the holiday schlepping, and you might double your mileage.
Don't get us wrong. Walking is the best exercise for your feet. Even the American Podiatric Medical Association (APMA) says so. However, there are times when the pressure on your feet from walking exceeds your body weight. When you're running (as in dashing around to jam in as much shopping as possible before store closings), it can be three or four times your weight, according to the APMA. That means your feet take a real pounding.
The truth is, we don't pay much attention to our feet until they hurt. So when you finally come home and crash in a chair surrounded by shopping bags, take a minute to unwind and treat your feet. Try a foot soak first, to relieve sore, tired feet. Then follow with a foot massage using a peppermint lotion or your favorite moisturizer.
Ladies, those holiday high heels may make your legs look good, but they are bad for your feet. A high-heeled pump throws all the weight onto the ball of the foot, shortening the Achilles tendon and straining the arch. High heels also can lead to ankle injuries and crowd the toes, which can lead to hammertoes and corns.
A heel should be no higher than 1-1/2 inches. Women who won't be caught without their pumps should consider a good arch support. For about $60, you can purchase an over-the-counter silicone support that flattens out in the heel and supports the in-step. The arch helps take weight off the ball of the foot and prevents mid-foot collapse. Some well-designed pumps come with metatarsal pads, which also relieve pressure from the ball of the foot.
The APMA also offers these general tips for foot health:
- Properly fitted shoes are essential. Many people wear shoes that don't fit right and cause serious foot problems.
- Shop for shoes in the afternoon because your feet tend to swell a little during the day, and it's best to buy shoes to fit them then. Also, have your feet measured every time you purchase shoes and do it while you're standing. When you try on shoes, try them on both feet because many people have one foot larger than the other.
- A shoe with a firm sole and soft upper is best for daily activities.
- Pantyhose or stockings should be the correct size and preferably free of seams.
- Do not wear constricting garters or tie your stockings in knots.
- Never cut corns and calluses with a razor, pocketknife or other such instrument. Use over-the-counter foot products only with the advice of a physician or podiatrist.
- Bathe your feet daily in lukewarm (not hot) water, using a mild soap, preferably one containing moisturizers, or use a moisturizer separately. Test the water temperature with your hand.
- Trim or file your toenails straight across.
- Inspect your feet every day, especially if you have diabetes. If you can't do this, have someone do this for you. If you notice any redness, swelling, cracks in the skin or sores, consult your doctor
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External Sources
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American Podiatric Medical Association
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The American Academy of Orthopaedic Surgeons
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The American Orthopaedic Foot and Ankle Society
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This article was reviewed and updated June 2007.
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