Prevent Common Holiday Foot Problems with PowerStep®
8 Tips for Healthy, Pain-Free Feet Over the Holidays
Whether it’s from the cold weather or being on your feet during the busy season, you may experience foot pain over the holidays. Common foot problems like plantar fasciitis, bunions, or gout flare ups can develop and get in the way of your festive plans.
Wearing shoes with arch support insoles and practicing winter foot care are a couple of ways you can prevent and relieve foot pain. Keep your feet healthy and your spirits bright with PowerStep’s tips for pain-free feet this holiday season.
How to Avoid Seasonal Foot Pain
Cold weather can cause problems with feet hurting. Being outside too long might lead to painfully cold toes from a condition called chilblains. On the other hand, certain holiday foods and spirits can trigger gout attacks. If you work in retail, long, busy shifts may cause lasting foot pain from standing all day.
We often put excess stress on our feet during the holidays gift shopping, attending parties, or working overtime. Having the right support underfoot helps take the stress off your feet as well as your knees, hips, and lower back.
PowerStep orthotics can help you avoid seasonal foot pain. Our arch supporting insoles are podiatrist designed to cradle your arch and heel, evenly distributing pressure with proper support plus stability. Layers of premium cushioning help absorb shock and comfort your feet, relieving pain.
Using advice from the American College of Foot and Ankle Surgeons and the America Podiatric Medical Association, you can prevent painful foot conditions this season with the following tips:
1. Celebrate Responsibly
Holiday foods and spirits like red meat, cocktail shrimp, and red wine are high in purine, which can cause uric acid to build up around the foot and ankle joints. Overindulging in any of these holiday treats may increase your risk of a gout attack. Drink appropriate fluids and elevate your feet when necessary.
2. Be Careful of Snow and Ice
Winter can be prime time for foot and ankle injuries because of slippery conditions. Ankle joints are particularly vulnerable after slipping on ice or snow. As the ice causes you to fall suddenly, a lack of traction means your foot can move in any direction.
Always wear winter boots or shoes when going outside. If you do slip and fall and injury your foot or ankle, see your doctor or an urgent care as soon as possible. Until then, you can control pain and swelling with the RICE method. Rest your injured foot, ice the affected area, use compression with a wrap or bandage, and keep your foot elevated.
3. Wear Supportive Shoes that Fit
If you plan to wear special shoes this holiday like high heels or other dress shoes, make sure they fit properly. Avoid wearing narrow or high heeled shoes for longer than a few hours. They can cause blisters, calluses, and ball of foot pain from Morton’s Neuroma. Instead, wear comfortable, supportive footwear like casual shoes, flats, or sneakers during busy activities like shopping.
Shoes with good arch support will also help reduce and prevent foot pain. Whether you need insoles for dress shoes, winter boot insoles, or insoles for work, PowerStep has orthotics for different shoe types.
PowerStep Pinnacle wool insoles keep feet warm during winter activities. SlenderFit® insoles for heels add cushion and arch support in high heels. For support around the house and a great holiday gift idea, PowerStep ArchWear™ winter slippers with arch support keep feet cozy and pain-free.
Need help finding the right insole for you? Try the PowerStep Insole Finder and discover options based on your pain and the shoes you wear.
4. Stay Active
Chilly weather might make it harder to stay active in winter. Keeping up with your regular exercise routine is important even over the holidays. Physical activity keeps your feet and body healthy. You will also be less susceptible to injuries like shin splints or Achilles tendonitis come spring.
Bring your daily walks or workout routine inside on a treadmill or exercise bike. Also, consider other types of indoor activities, too, including yoga and strength training.
5. Stretch Your Feet
Massaging and stretching your feet helps release tension, improve blood flow, and strengthen ligaments and tendons. You can alleviate and prevent foot pain by stretching your arch, the ball of the foot and toes, as well as your ankle joints.
Add a foot massager to your Christmas list and try these plantar fasciitis stretches and exercises to relieve heel and arch pain.
6. Practice Proper Foot Care
Proper foot care techniques like keeping your feet clean and moisturized will help you avoid foot skin problems. Cracked skin around your heel and toes from dry winter can be painful. If exposed to sweat and bacteria, you could also develop infections like athlete’s foot. Moisturize your feet daily using a soothing cream like Doctor Hoy’s arnica cream.
As for holiday pedicures, only go to nail salons that practice proper sanitation and have a current state issued license. When doing your nails at home, do not cut your cuticles, use a pumice stone to remove dead skin, and cut nails straight across.
7. Elevate Your Legs
After being on your feet all day shopping or at work, you might have painful swelling in your feet and ankles. To help this swelling go down, elevate your legs on a pillow or soft surface so that it is level with your heart. Do this for about 15 minutes or until you notice a significant difference.
8. Listen to Your Feet & See a Podiatrist
Check your feet regularly for foot problems like dry skin, blisters, calluses, ingrown toenails, swelling, or injuries. Nerve damage from diabetes can cause you to feel less in your feet, so diabetics should always pay close attention to their foot health.
If you have foot pain or swelling that won’t go away, see your healthcare provider or talk to a podiatrist. Do so before the holidays are over so you can resolve your pain and enjoy the season.
PowerStep Relieves Foot Pain for a Happy Holiday Season
PowerStep wishes you a healthy holiday season, starting with your feet. For relief from common holiday foot problems, get the perfect balance of comfort and support with our orthotic insoles and arch supporting slippers.
References:
Holiday Foot Care (2023) APMA.
Tips for Avoiding Foot Pain During the Holidays (n.d.). Neuhaus Foot & Ankle: Podiatry.
