Sep 22 , 2021
Tags - Foot Fatigue
Your feet go through a lot.
They carry you around all day as you go hammering through all walks of life - literally.
So it’s inevitable for them to feel tired every once in a while.
Don’t worry, foot fatigue is not serious in any way. But it is the biggest red flag that you’re not giving the feet the attention and care they really deserve.
Foot fatigue is essentially ongoing pain in your feet, ankles and lower legs. And it can happen to anyone. Think about the last time you went on an extremely long walk or if you were at an all day event that required you to stand all day - were you in discomfort at the end of the day?
I’m guessing for a lot of people the answer is yes, and some of you may have even felt cramps and ongoing discomfort for a few days. It’s also a common complaint from those people who are on their feet all day at work.
The same can be said for fitness fanatics too. If they don’t warm up and cool down properly, even the healthiest among us will experience foot fatigue.
Luckily, there are a few minor changes you can make to help tackle and prevent foot fatigue, so you can live life to the fullest without being in any pain or discomfort.
Here’s what you can do:
1. Invest in Quality Shoes
Uncomfortable shoes are going to cause you pain. There’s no doubt about it.
Unfortunately, people with plantar fasciitis feel pain at the bottom of their heel, so they should consider buying wider shoes with a cushioned sole. If there’s no cushioned sole, you can always add an insole so the key here is to go wider.
Yes, it’s that easy. Finding suitable footwear will immediately relieve pain. That means investing in shoes for the right activity too. You wouldn’t wear flimsy flip-flops on a hike, shoes need to be well-cushioned enough to absorb the impact as you walk on tricky terrains.
It’s also worth noting here that this means to alternate your footwear as well. Because, over time shoes begin to lose their ability to absorb shock as they once did, which means your feet will be taking on that extra impact your shoes once used to provide. It’s recommended to avoid wearing the same pair of shoes two days in a row as this will lengthen its lifespan, keeping them cushioned for longer.
2. Live a Healthy Lifestyle
Without sounding rude, the heavier you are the more strain you put on your joints and your feet unfortunately take the brunt of your weight.
With that said, foot fatigue can be easily managed through a healthy lifestyle and maintaining a balanced weight.
For some, this can become a vicious cycle. You’ve found your feet are hurting more as you’ve gained some extra pounds but you’re put off from exercising because you know your feet are going to be sore afterwards.
However, to break out of this you just need to get active! The pain is temporary and the fitter you start to get, the less tired your feet should feel.
3. Stretch Your Feet
Doing regular stretches is so important to keep your feet flexible and strong. The better condition your feet are in, the less likely you are to experience foot fatigue.
With foot fatigue, it’s common for arches to feel painful. But resistance exercises and stretches will help prevent future soreness.
As a beginner, a good technique is to use a massage ball that will help you perform foot and leg stretches throughout the day. It’s often the size of a tennis ball, so it’s easy to pop in your bag and take out when you get to take a quick break.
Simply place it on the floor and roll your foot over it to relieve any built up tension in the muscles. You can apply as much pressure as you feel, and as a result will reduce foot fatigue and promote blood circulation. In addition, you can also try an achilles stretch or picking up marbles with your toes.
4. Get a Foot Massage
Everyone needs some time to themselves every now and then to completely relax.
And who doesn’t love a foot massage? Don’t worry if you can’t regularly attend the salon, you can massage them yourself in the comfort of your own home.
To do this, sit down in a space where you feel relaxed, and rub and knead the bottoms of your feet. Don’t forget to pull your toes and massage them as well as using an essential oil, like lavender to make it easier to massage. There are also special products available, like foot rollers that can help massage by rolling it on the floor with your feet.
RICE stands for Rest, Ice, Compression and Elevation.
Usually, this method is used to treat sprains or fractures, but it can be effective to relieve foot fatigue too.
The reason being, when you stand or walk for long periods of time, blood builds up in your feet and ankles which can cause them to swell and feel very uncomfortable. And RICE is great at reducing swelling.
Here’s a breakdown of the 4 steps:
- Rest: rest your tired feet where possible, including taking a break from exercise and sports when you have sore feet.
- Ice: ice should be applied to sore, swollen feet several times throughout the day for at least 15-20 minutes at a time.
- Compression: Compression socks are designed to help blood flow back up the legs and towards the heart and help with blood circulation. Similarly, a bandage can be wrapped around, especially if the pain is in a specific area, but be careful not to tie it too tight.
- Elevation: during rest periods, lie down and elevate your feet above your heart which will reduce swelling.
Your feet do a lot of work, which is why you should rest and take breaks where possible, and give your feet time to relax - it’s the only way!
At the same time, the best way you can prevent foot fatigue from happening is to wear properly-fitted, comfortable shoes that provide the right amount of support.
And this is especially important if you know you’re going to be standing on your feet or walking for the majority of the day.
Thankfully, foot fatigue can easily be treated at home, however if you do feel like it’s growing worse or you’re not able to find any pain relief, always see a doctor as there could be an underlying issue.
Want to know more? Contact us today.
Check our extended range of Comfortable Shoes in the meantime.
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