Foot Health 101: Tips from a Podiatrist and Physical Therapist
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Foot health tips from a podiatrist can go a long way toward preventing pain, avoiding injury, and keeping you active for the long term. At Brighton Foot & Ankle, Dr. Castelein sees patients every day whose problems could have been caught earlier or avoided altogether with a few simple habits.
Foot Health Tips from a Podiatrist: The Basics
The foundation of good foot health starts with what you put on your feet. Supportive shoes with a firm insole, adequate toe box width, and breathable mesh material make a significant difference in how your feet feel throughout the day. Avoid wearing the same pair of shoes every single day, and replace athletic shoes every 300 to 500 miles or when the cushioning starts to break down.
Custom orthotics are one of the most impactful things Dr. Castelein recommends for patients dealing with recurring foot pain. A firm, supportive insole that captures the arch and stabilizes the foot can slow the progression of conditions like bunions, plantar fasciitis, and flat feet.
Stretch Your Calf Muscles Daily
Tight calf muscles are one of the most common contributors to foot and ankle pain. The gastrocnemius and soleus muscles in the back of the leg attach through the Achilles tendon and connect all the way down to the plantar fascia. When these muscles are tight, they put extra strain on the heel and bottom of the foot.
Dr. Castelein recommends stretching the calf muscles daily, especially first thing in the morning before taking those first steps out of bed. A simple wall stretch held for one minute on each side can make a noticeable difference over time.
Wear Compression Socks
Compression socks aren’t just for athletes or people with medical conditions. Dr. Castelein wears them himself on long flights and recommends them for anyone who spends long hours on their feet at work. Knee-high compression socks with 15 to 20 mmHg of compression help keep blood and fluid circulating and reduce swelling at the end of the day.
When to See a Podiatrist
Don’t wait until pain becomes unbearable. If you’re dealing with heel pain that’s worst in the morning, a bump on the side of your foot, numbness or tingling in your toes, or a wound on your foot that isn’t healing, those are all signs to schedule an appointment. Early treatment almost always leads to better outcomes.
Contact Brighton Foot & Ankle today to schedule an evaluation with Dr. Castelein.
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