6 Shoe Mistakes That Could Be Causing Your Foot Pain

If you’ve ever hobbled off of the dance floor at a wedding with your heels in hand, or if you’ve ever found yourself looking forward to the moment you go home after a long day spent in meetings, so you can slip your new pair of suit shoes off – you’ll know shoes can easily cause foot pain.

This holds true for all types of footwear, not just the fancy kind…

Exercise shoes, office shoes, sandals, and that pair of weekend running around shoes we all have – they can all lead to painful feet too.

But before you throw out every pair of shoes in your wardrobe – let’s talk about your feet.

A lot of us are unaware of just how big of a role feet play when it comes to supporting your body.

Feet play the big job of supporting your body weight and take the impact of standing, walking, running and everything else you do throughout the day.

Your feet are made up of 52 bones, 66 joints and OVER 200 muscles, tendons AND ligaments – so when your feet don’t get the support they need, it’s no wonder why you can get issues!

A lack of support can also cause pain beyond your feet – your knees, back and other parts of your body begin to overcompensate, which can lead to pain in those areas too… not good.

With all of the above in mind – here are 6 shoe mistakes that cause foot pain, are you making any of them?

  1. You’re Unaware Of Your Arches

Generally speaking, there are two types of feet:

  1. High arched
  2. Low arched

And the demands for these two types are quite different!

For someone with high-arched feet – they have taller gaps on the soles of their feet.

For someone with low-arches – the curves between the balls of the foot and heels, are closer to the ground.

The curve of your shoe should support your arches so they can, in turn, support the rest of your feet and body. A good running shop, shoe shop, or even a Physio clinic with a special machine – can figure out what’s best for you.

We customise shoes for patients all the time, and the difference in their pain means they can get back to walking around comfortably and independently again.

  1. You Choose Your Running Shoes For Appearance

Have you ever bought a pair of running shoes because you think they look good? You’re not alone, many of us do, I’ve been guilty of it too!

But the truth is, picking the right performance shoe should be a strategic process.

When you need a new pair of trainers, go into a specialty running store and speak with a specialist. You need to consider things like the type of exercise you’ll be doing – running over 20 miles outdoors each week is VERY different from doing Pilates classes a couple of times a week.

A running analysis can do you the world of good too. We can do a GAIT analysis at both our clinics using a 2D and 3D video approach. Connect with us to find out more.

If you can afford to, have a couple of kinds of trainers for the workouts you do most often.

Wearing a tennis shoe for running, or a basketball shoe for weightlifting, can encourage injuries – choose wisely.

  1. You “Break In” Your New Pair Of Shoes

While it’s true that some shoes made of multiple materials, like hiking boots, might need some “breaking in” before you can get to the point where you feel like you’re walking on clouds – you should be careful not to rush the process.

Your shoes need to become accustomed to your feet over time to avoid pain and those nasty blisters that so often come with a new pair of shoes.

Instead of pushing through the pain – wear your shoes in a little at a time until they loosen naturally. Whether you’re doing this at home or while you’re out and about getting jobs done – keep a pair of socks and plasters handy to prevent blisters.

4. You Walk Around Barefoot At Home

As soon as you step through the door do you throw your shoes off and that’s you done for the day?

For a lot of us, taking our shoes off is one of the best feelings! But for some people, walking or standing barefoot on surfaces like hardwood floors, marble or tile puts stress on the structures of the feet either causing or making pain worse over time.

This can happen when the fleshy parts on your heels and balls of your feet which help cushion our bodyweight wear down.

If you have foot pain that feels worse when you walk around barefoot – get a pair of slippers to wear around the house to ease the pain.

Remember though that over time the best solution is to train yourself to walk around bare feet. It is actually better for you long term. But most of us in this modern day have become so accustomed to having something between our feet and the floor, some sort of support is thus required long term.

  1. You’re Still Wearing That Worn Down Pair Of Boots From 2014

Many of us only throw away a pair of shoes when they’re looking a bit worse for wear and worn down.

But once the sole of your shoe starts to break down, it changes the way your foot strikes the ground which can cause pain in your feet, hips, knees and back – this can also happen before your shoes start showing obvious signs it’s time for a brand new pair!

Depending on your activity level, it takes a few months to a year of daily use to wear out footwear.

If you really love a pair of shoes then re-soling them or adding an insert can help prolong their wear.

But don’t hold onto a pair of shoes too long before it’s too late!

  1. You Don’t Use Insoles

…Or understand their purpose.

Depending on your foot type and foot pain, you might already have the insoles that come with your shoes – however, they may not be right, or even supportive for you.

To ease the pain, stop it from getting worse or even to prevent it from coming on – it’s a smart idea to get yourself a pair of customised insoles (also known as Orthotics).

Rarely, however, are true custom orthotics available in many places, and most definitely not in shoe stores, in retail stores and even pharmacy’s.

Prescription Foot Orthotics ARE the most accurate custom functional foot orthotics and are made from non-weight bearing moulds of your feet (but you don’t need a note from your doctor to have one).

They also act to make activities such as running, walking – even standing – more efficient. What’s more, they can act to redistribute pressure on the bottom of the foot to relieve pain from excessive pressure or calluses.

The takeaway: Your feet are probably doing way more than you give them credit for, so they need shoes to match.

The right choices for you will depend on your activity levels, height, weight, walking and running style. But if you’re experiencing any kind of foot pain that lasts for days, it makes it almost impossible to live your life as normal.

If you’d like to talk to an experienced Specialist Physio about the possibilities if you currently struggling with foot and ankle pain and you decide for yourself that Physio will add value to your health, like it does so many other people, then please connect with us.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pan so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


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Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

The 3 Simple Steps To Ending Foot & Ankle Pain And Exercising Again Within Days! (…if you’ve had an acute injury and still need to see a Physio…)

  1. Use Ice (…Not Heat) To Stop Pain

Ice is by far the best way to ease pain.

My tip, use ice whenever you’re feeling achy or painful, such as at the end of a very busy day or if you have been out for a long walk. This principle is particularly important if your ankle or Achilles tendon appears swollen or red. Any pain underneath the heel of your foot will also settle by following this principle.

Apply an ice pack for 10 minutes or so, little but very often (every hour). This is very important if the injury is “new” or just a couple of days old.

 

  1. Use Heat To Loosen Up Stiffness (Not Ice)

And here’s when to use heat for ankle and foot pain.

My tip would be to apply a hot water bottle on a morning when your ankle/achilles is likely to be feeling more stiff, than painful. This sends a rush of blood to the injured area making it feel a little more loose and supple. Another tip would be to stretch the achilles or ankle by moving your foot up and down and side to side, whilst in bed, for 5-10 minutes, before you stand up.

This also helps blood supply to the injured area meaning you’ll feel a lot less pain when you first step out of bed or take a walk along the corridor. Again, 10 minutes should do it.

  1. Avoid “Too Much Rest”

If your injury is new or recent, it’s really important to avoid the long-term complications that come with too much rest. You can achieve this by getting “safely” active. For something like an ankle sprain, most doctors will advise rest – and lots of it. But most of them would be wrong to do so.

You absolutely must consult the right person such as a physio for advice on ways to get active again, safely, fast. For if not, then it’s not uncommon for that very same ankle sprain to develop into something much more problematic than the initial pain – that being long term scar tissue and persistent pain which will limit simple things like twisting and turning when you walk or run.

With any ankle sprain…walking, swimming, cycling and even very gentle, straight line jogging should be encouraged from as early as 5-7 days. If not, then things like achilles tendon problems and plantar fasciitis are absolutely inevitable as a consequence of failing to take such advice.

Please also know that there is a very strong link between having suffered an ankle sprain, and then suffering with achilles tendon problems (and plantar fasciitis) and vice versa. Thus, early movement (safe) is important.

 

Get Physical With Physiotherapy

There isn’t a faster way to END foot and ankle pain than by going to see a Physio. Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your body so that you can go back to doing the things that you love.

You can often leave a good Physio session with concerns eased and physical pain reduced, inside 30-40 minutes.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you. Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s, who want to keep healthy and active.

Take Your Foot Out of Your Mouth – 4 Common Myths of Foot and Ankle Pain

You probably don’t give much thought to the health of your feet — until they start to ache.

Your feet have a total of 52 bones, 66 joints and more than 200 muscles, tendons and ligaments between them — and there are about as many reasons your feet may hurt.

Here are four common myths about foot pain:

Myth 1 – All foot pain is caused by poorly fitting shoes.

Yes, foot pain, both temporary and chronic, can be caused by shoes that don’t fit correctly — as anyone who has had the misfortune to wear a pair of too-tight shoes already knows. But there are a number of other reasons your feet might hurt that go beyond blisters and calluses.

Myth 2 – I can never wear high heels if I have foot pain.

While it’s true that high heels increase foot pain and regular wear can cause bunions, you don’t have to swear them off forever. But you do need to be smart about the pair you wear and how long you wear them for. Opt for a lower, wider heel that provides a more secure base for your foot and ankle and don’t wear them for more than a few hours a day.

Myth 3 – I shouldn’t wear shoes if I think I have a foot sprain.

In fact, going barefoot or wearing flip-flops can make a sprain worse because you need the added support of a stable and protective shoe with a stiffer sole for your foot to heal. In addition, you should try to keep your injured foot elevated as much as possible to ease swelling and apply ice for 20 minutes two to three times a day.

Myth 4 – There is no treatment for foot pain.

There are many ways to treat foot pain, including shoe inserts and custom orthotics, anti-inflammatory medications, but there isn’t a faster way to END foot and ankle pain than by going to see a Physiotherapist.

Getting to see a hands-on specialist Physio means you’re going to get very fast access to care that will soothe and relax those tight aching muscles, loosen and lubricate stiff, stuck and painful joints, and strengthen your foot and ankle so that you can go back to doing the things that you love.

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pain so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you.

Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and beyond, who want to keep healthy and active.

7 Mistakes That People Make When Dealing With Foot and Ankle Pain

Here at Apple Physiotherapy we have worked with people with foot and ankle pain for many years and truly have a great knowledge of how to diagnose and manage your foot and ankle pain too.

Foot and Ankle problems are often a much more serious concern than many people will care to admit. Let’s face it your foot is a small part of your body that isn’t that important. Right???

Or so you may think…….

After all, it’s very difficult to enjoy life if you’re dreading placing your foot on the ground each time you get out of bed in the morning, or, you go for a simple walk and find your foot and or ankle doesn’t want to move like you need it to.

And let’s not even talk about the early onset of Arthritis that can so easily happen with an ankle joint that is left uncared for and remains stiff and stuck for months and years!

It could be that you’re already experiencing symptoms in other parts of your body such as your knee and or lower back since your ankle or foot pain began? If it is, you’re not alone as this is common, but it certainly ISN’T healthy or normal and you must seek proper advice fast or soon you may find your back, knees and hips will soon be suffering as well.

There are several common mistakes we consistently see people are making when they have foot and ankle pain.

Could you or someone you know be making one or more of these mistakes?

We list the most common mistakes below and what YOU can do about it.

Mistake # 1

Ignoring the pain, thinking it will go away on its own.

We often ask clients, how long have you had your pain? The replies most commonly vary from months to years. I was hoping it would sort itself out.

Just getting on with things and thinking the pain will go away, may work but this will take a lot of time, plus, that’s if the pain ever goes away anyway.

Early intervention is shown to help reduce your pain in the long term.

So if there is a niggle get it assessed by a professional.

Mistake # 2

Trusting in medications, hoping the issue will resolve

Yes, taking medication can help to ease pain. However, medication is not treating the real source of the problem. You need to see a Health Care Professional who can diagnose the problem and advise on a recovery plan.

Often medication does play an important part on the recovery journey.

Mistake # 3

Too often our clients tell us that they have been following the advice of a friend or family member to manage their symptoms.

What may have worked for your Aunty Mary to ease her foot pain is not necessarily what is going to work for you. We are all individuals and very different in our body make up, and your foot pain could be coming from an entirely different source! You need to seek professional advice that will diagnose the root cause of the problem.

Mistake # 4

You tube. I regularly have clients who attend and demonstrate to me a set of exercises that they have found on You tube for their symptoms. I’ll be honest the effectiveness of these exercises can really vary as often the exercises are incorrect and potentially harmful for that particular problem.

Exercise for your foot and ankle should be specific for your needs. Therefore, understanding what’s actually wrong with you will help you make a much better informed decision about what exercise will be most beneficial. Avoid exercise that increase your pain.

Mistake # 5

Rushing back into activities too soon.

Rushing back to activities too quickly can be detrimental to your recovery. Too much stressful activity on the body, with the body in a weakened state can quickly escalate your foot and ankle pain. Choose to do the appropriate movement at the appropriate phase of your recovery process.

Mistake # 6

Playing it too safe and resting for too long

Current research suggests that exercise is the best action to take to help you recover from foot and ankle pain.

Again remember, resting is almost like doing nothing, and you are always better trying to do something to help yourself recover.

Mistake # 7

Waiting too long to ask the right person for help

The longer you wait to ask the right person, the longer you suffer with pain. You may also prolong the amount of time that it will take to recover from your foot and ankle pain. My advice is to contact a health professional ASAP. 

Here is the great news……

Even if you have been making ALL of these mistakes we can still help you!

Here at Apple Physio all of our team have vast experience dealing with Foot and Ankle pan so if you need any advice please don’t hesitate to contact us.

If you’d like more info on this, and some easy, actionable tips you can use now to start easing your neck and shoulder. We have a free foot and ankle pain guide that we can send you.

Connect with us on 01344 489398 (Bracknell) , 01753 866274 (Windsor) or email us on windsor@applephysio.com and tell us what’s going on. A member of the team can take your details and we can email or post you a copy.

About the Author: Leslie Abrahams and the Apple Physio team


fullsizeoutput_39a3

Leslie is a Physio, Pilates Educator and Rehab Specialist who has a special interest in Spinal Treatments, lower limb injuries, and has vast experience dealing with patients post injury or surgery. Every week, for over 20 years, 100’s of people aged 30-64+ have consulted the Apple Physio team looking for answers to concerning questions about, and for, a fast end to their health worries and physical pains and stiffness.

 Leslie is a Master Trainer for the world renowned Australian Physiotherapy and Pilates Institute(APPI). He is regular key note speaker at conferences and travels internationally to present on modified exercise for rehabilitation. Leslie is the Director of Apple Physio Clinics situated in Bracknell and Windsor. Berkshire’s Specialist Private Physiotherapy Practice for People in their 30’s. 40’s, 50’s and 60’s and beyond, who want to keep healthy and active.