As a busy profession serving people, you often forget to help yourself. We want to keep you on your feet and doing your work like the superheroes you are! Sore feet don’t stop when you’re busy!
Being on the frontline during this time, there will be an increase in workload and stress on your feet. You may be spending more hours working than you normally would, and a sudden change in intensity can often cause pain.
Footwear is an essential aspect to consider. Here is what you need to look out for when selecting footwear: Cushioning materials, or a dual density midsole, will provide greater support and protection from the increased workload. You need a shoe with a wide toe box and good depth. You should be able to wiggle your toes a little. If not, callus (hard thickened skin) forms on the foot due to areas of high pressure and can often lead to a painful corn - a small hard ball of callus – generally overlying a bony area, such as your toes. It is quick and easy for us as podiatrists to treat a corn, but in times when it is more difficult to see a podiatrist face-to-face it is best to keep on top of the callus early with a pumice or foot file - these are best used when the skin is dry! Additionally, a foot moisturiser cream with a high urea content will help break down the callus.
You may also be sitting for longer periods of time or working long hours from a standing desk. It is important to maintain some regular stretching throughout the day:
Stretching – we should all be doing at least 15 mins a day of stretching.
The following are five of the most important benefits of stretching:
- Reduced muscle tension.
- Increased range of movement in the joints.
- Enhanced muscular coordination.
- Increased circulation of the blood to various parts of the body.
- Increased energy levels (resulting from increased circulation).
Neck Stretches
Hold each position for at least 3-5 seconds. Repeat as often as possible.
- Look up at the ceiling.
- Look down at the floor.
- Turn your head to the right .
- Turn your head to the left .
- Look straight ahead, pull you chin into the nape of your neck – give yourself a double chin.
Calf Stretching
- Facing the wall, place your hands on the wall.
- Place one leg with foot flat and flush against the wall.
- With the other leg, move it behind in a ‘step stance’ position, and keep it straight at all times.
- Lean forward.
- Hold for 30 seconds and repeat on the other side
Repeat each side 3 times.
- Facing the wall, place your hands on the wall.
- Place one leg with foot flat and flush against the wall .
- With the other leg, move it a little closer behind and bend the knee of the back leg.
- Lean forward.
- Hold for 30 seconds and repeat on the other side
Repeat each side 3 times.
Make sure that when you get home you take your shoes off and give your feet some TLC.
Please reach out if you need some specific advice, as in addition to in-clinic visits we have video conferencing and phone appointments available.
Thank you for your ever-appreciated work!
Resonance are here for you every step of the way
By Resonance Podiatrist Parisa Forouzandeh
0800 473 776
www.respod.co.nz
