There is nothing worse than walking all day on vacation or wearing heels and dress shoes to work that just don’t fit well. The result can be blisters, foot pain and even, other more serious foot issues.
I remember when I participated in the 3-Day Walk for Breast Cancer. I followed the organization’s recommendation for purchasing a good pair of shoes from their partner, New Balance, but after three days and more than 60 miles of walking – flooding caused us to reroute adding miles to the walk – my foot was killing me. I tried walking slightly differently. I loosed my shoelaces, which lead to a blister on my heel from rubbing as it slipped out of my shoe. I had plantar fasciitis, due to the wrong shoe and a blister. How would I finish the walk? With the help of the medical team, I got through it.
We've all dealt with the results of shoes that don't fit well and the discomfort can truly make you feel miserable.
Treating a foot injury caused by ill-fitting shoes can vary depending on the severity of the injury, but here are some general steps to help alleviate pain and promote healing:
1. Assess the Injury
Blisters: Common with ill-fitting shoes, especially if they rub against the skin.
Calluses & Corns: Thickened areas of skin due to pressure and friction.
Bunions: Misaligned toe joints, often aggravated by tight shoes.
Heel Pain: Often from shoes lacking support or cushioning.
2. Immediate Relief
Rest: Minimize walking or standing to allow healing.
Ice: Apply ice to reduce swelling and pain, especially with blisters or heel pain.
Elevate: If there's swelling, elevate your foot to reduce inflammation.
3. Treatment for Specific Issues
Blisters: Clean the area and apply an antiseptic. Cover with a blister bandage or moleskin to protect the area from further rubbing.
Calluses & Corns: Soak feet in warm water to soften the skin. Use a pumice stone to gently file down thickened skin.
Heel Pain: Consider using a cushioned heel pad or insert to relieve pressure. Stretching exercises can also help alleviate pain caused by tight shoes.
Bunions: Use bunion pads or toe spacers to reduce pressure on the affected area.
Ingrown toenails: Place a small piece of cotton or dental floss under the ingrown toenail to help it grow above the skin. You can also use a foam or silicone wedge to keep your toes apart. Take over the counter pain relievers and wear open-toed shoes until the nail grows out.
Plantar Fasciitis: Thanks to a kind orthopedic doctor on site who gave me a tennis ball and told me to roll my foot on it whenever I took a break.
4. Foot Care Products
Cushioning Pads: To relieve pressure points.
Blister Bandages: These can provide a cushion and promote healing.
Foot Creams: Apply moisturizing creams or lotions to prevent dryness and cracking.
Customized fit: Look for shoe inserts that offer a more customized fit for more support and less rubbing from heel slippage.
5. Wear Proper Footwear
Ensure your shoes fit properly to prevent future injuries. Look for shoes with adequate support, cushioning, and space for your toes. This may mean spending more money, but your feet will be so much happier.
Comfortable soles. Thankfully more and more shoe brands are focusing on comfort with comfort soles and ball of foot padding, and they aren’t your grandmother’s shoes, either!
Consider using custom orthotics if your feet are prone to discomfort.
6. When to See a Doctor
If the pain persists or worsens. This includes injury and foot strains
Continuous bleeding that won’t stop.
Signs of infection, such as redness, swelling, warmth, or pus.
Sever cuts or wounds that may require more attention.
7. Get Regular Foot Massages
Be sure to talk to your doctor or an expert first.
Regular foot massages can also address other pain and pressure points within the foot and the whole body.
Taking the time to plan ahead and ensure that your shoes fit well - with socks, stockings or barefoot - can go a long way to making sure that you're comfortable all day no matter the activity or occasion. Love your feet. They'll appreciate it.
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