Tired feet is a common complaints for people or stand for long hours (traffic wardens, cashiers, nurses and doctors) or walk from place to place without resting their feet (waiters, servers, nurses). Another reason for this is the wearing of poorly fitted shoes or high heeled shoes which can put unnecessary strain on the sole of the feet, ankle and toes. The average person takes 8,000 to 10,000 steps a day, at times putting so much pressure on the feet that exceeds his or her body weight. This has been found to one of the cause of some foot problems commonly seen in men and women. Here are some tips that can help soothe the feet after long hours of work.
- Elevate foot: This is usually the first thing to relieve the tension of the feet. When you get home sit down and elevate your feet at an angle 45 degrees to your body for 15 minutes-20 minutes. Try to stretch your toes to promote circulation also tilt feet left and right as well. You can also use pillows to elevate your feet on a sofa.
- Soak your feet: Soaking your feet in a warm Epson bath can help relieve tension in the feet and reduce swelling. The magnesium in the salt helps your muscles to relax well. It is important that you use warm and not hot water to prevent scalding of your feet. Soak feet in warm for 10-15 minutes only to prevent salt from pulling water from the skin which can lead to dehydration. Never forget to wipe your feet with a dry towel to prevent falls or slip
- Massage your aches: Working your hands on your foot with a moisturizing cream or baby oil will help relieve tension a great deal. You can massage with both hands by gently squeezing toes gently, move hands in circular motions over the bottom and surface of the foot. This helps to relieve pain on the soles and promote blood circulation.
- Reach out to over-the-counter medications: Mild analgesics or non-steroidal inflammatory such as ibuprofen, acetaminophen and aspirin can be used to further relieve pain or ache of the foot. While you use these medications, ensure that you eat as they can cause stomach discomfort if taken without food or for long period at a stretch.
- Wear shoe insert: This also helps to relieve pain and tension in the feet. It is used by people with flat feet or fallen arches. This shoe inserts can be found at local available stores around you.
- Change shoes: If you wear ill-fitted, high-heeled, poorly ventilated and excessively heavy shoes. As such, wear stable, lightweight footwear that suits your job, sport, or activity. Aim for no more than a 1/2 inch heel. High heels crowd the toes and promote foot pathology such as bunions. Remember to always tie your shoes tightly, because loose shoes or flip-flops put more strain on your foot and lower leg muscles
- Lose weight: It is important to lose weight if you are on the big side. Weight gain causes lots of foot problems than you can think as it puts lots of pressure on the bones and muscles of the feet and lower legs. Women should consume less than 2000 calories daily while men 2200 calories daily as well. Check weight regularly to monitor weight gain and loss. Many overweight people have flat feet and tend to over-pronate their ankles, so choosing shoes with excellent arch support is crucial.
- See a podiatrist: If your foot pain is chronic or particularly severe, then seeing a podiatrist is a good idea. . Podiatrists are foot specialists who can treat a variety of conditions(plantar fasciitis, athlete’s foot (fungal infection), flat feet, turf toe, bunions, or gout) sometimes with simple surgical techniques, but more often with conservative approaches such as custom orthotics, orthopaedic shoes, braces or taping.