A Quick Guide to Healthy Feet
Each day we rely on our feet to get us where we need to go, and often we dont think twice about it. Whether were standing for hours on end, walking around, working or even resting, our feet are constantly supporting us. They do so much for us, but how much do we really know about them? We've compiled some of our best information on feet, and how to take care of them. Read on to check it out!
Did you know??
- Its rare that two feet are exactly the same; one of them is often larger than the other.
- There are 250,000 sweat glands in our feet that can excrete up to a half-pint of moisture daily.
- Each foot is made up of:
- 26 bones
- 107 ligaments
- 19 muscles
- 33 joints
- On average, Americans encounter 1.4-foot problems each year.
- The average adult takes 4,000 to 6,000 steps a day, take that, Fitbit!
- Impact, compression, and puncture are the most common types of foot injuries in the workplace. This is why proper footwear is extremely important.
- Because of feet being their largest at the end of the day, 8 out of 10 Americans experience foot problems as a result of wearing ill-fitting shoes due to feet swelling as the day goes on.
- The average foot gets two sizes longer when a person stands up.
- Standing in one spot is far more tiring than walking because the demands are being made on the same few muscles for a longer length of time.
- Conditions such as arthritis, diabetes, and nerve and circulatory disorders can often show their initial symptoms in your feet; be sure to pay attention to them, as your feet depict your general health.
- Surveys suggest that two out of every three workers suffer from some form of a foot problem based on their shoe choice. This could easily be from a slip and fall injury, not having comfortable work shoes, or simply just not following the OSHA Safety Programs protocol for protective footwear.
- The height of your arches in your feet can affect the direction your ankles roll; this is often referred to as pronation.
How Lacing Can Address Foot IssuesYour slip-resistant shoes are highly significant in your workplace. While you are running around and performing your daily tasks, it is important to have the correct lacing for your shoes. There are multiple ways to lace up your shoes, solving several foot problems that you may encounter.
Toe ProblemsIf you have toe problems, it can cause several pains in your work shoes. A simple lacing can alleviate some of that pain. When you are lacing up your shoes, create a diagonal lace going from the bottom to the top. Lace the eyelets with the rest of the lace.
High ArchIndividuals that have high arches may have a hard time with normal criss-cross lacing. By straight lacing your shoes, the pressure on the shoe's tongue is released which allows relief to your foot.
Top of Foot PainPain on the top of your foot can be very aggravating, especially when you are trying to work. When lacing up your slip-resistant shoes, skip an eyelet so you leave space in the lacing. This will cause less pressure on the top of your foot.Another way to handle foot issues is to purchase an insole for your slip-resistant shoes. This will allow your shoes to have a more comfortable insole that molds to your foot.
The Secret to Treating Achy Feet and LegsAs we all know, working on your feet all day can do a number on your feet and legs. Whether youre wearing restaurant shoes, medical shoes, or slip-resistant boots, making an extra effort to take care of your feet and legs can go a long way towards you staying healthy and comfortable.The most commonly reported issues of prolonged standing are discomfort, fatigue, and swelling of the legs and feet. Much of this pain and discomfort can be prevented by wearing comfortable work shoes for the job and following a daily foot care routine.
Choosing the Perfect ShoeThe recommended heel height for any shoe when standing for a long period of time is between a quarter of an inch to two inches. When picking out the perfectslip-resistant shoe, be mindful as to what type of arch support that the shoe provides. Proper arch support will help reduce the amount of soreness and weakness in your legs and feet.
Confirm the FitMore often than not, people will wear shoes that are too small for them. Having shoes that fit properly will prevent you from developing blisters, losing circulation in your feet, and will enable better comfort while on the job. In order to avoid painful issues, it is recommended that you try on shoes at the end of the day when your feet are at their most swollen. By doing this, you are saving yourself the headache of having to re-evaluate your shoe size down the road.
Stretch!!The muscles in your legs can become stiff and uncomfortable as you stand or walk throughout the day. Stop every hour or so to stretch, loosen up and lengthen your tightened muscles. The following stretches are excellent ways to loosen up your leg muscles throughout the day.Calf Raises:
- Stand tall on the edge of a step or platform, with your abdominal muscles pulled in.
- Secure the balls of your feet firmly on the step with your heels hanging over the edge.
- Raise your heels a few inches above the step as you stand on your tiptoes, and hold for a second.
- Lower your heels back to even with the platform.
- Repeat ten times.
- Face a wall and place your hands on it.
- Extend one leg behind your body.
- Push your heel to the floor as far as it will go.
- Hold for a moment to feel the stretch and then switch sides.
- Repeat three times on each leg.
Foot Care at HomeWhen youre in the comfort of home, you can help your feet recover from the day and prepare for tomorrow by trying one of these treatments.
- Ice Your Feet: After a long day of standing and using your feet, an ice bath for fifteen to twenty minutes three times per day is one of the most effective ways to reduce swelling, promote muscle health, and protect against injury.
- Massage Your Feet: A nice massage is sure to restore feeling throughout your tired, sore, achy feet. No matter what the reason flat feet, pregnancy, arthritis, poorly fitting shoes, sprains, strains, or just being on your feet all day long when your dogs are barking its just no fun.
Tennis Ball Massage
Five Finger Toe Spread
- Soak Your Feet: Soaking your tired tootsies after a long day on the job is a great way to sootheyour muscles, hydrate your skin, and relieve aches and pains due to standing for hours or walking in uncomfortable shoes. Try these homemade remedies to soothe all of your foot pains.
- Hot and Cold Water Therapy
- Essential Oils
- Sweet Marjoram
- Epsom Salts
- Vinegar Foot Wrap
Cayenne Pepper Soak
- Elevate Your Feet: By propping your feet above the rest of your body when sitting down, it will help decrease the days swelling. You can place them against a wall or on a stack of pillows to do this.
Categories: Q & A, Safety Tips | Authored by: SR Max | Posted: 04/03/2018