Don't let foot pain stop you walking
2 min reading time
For seniors who enjoy walking but experience pain soon after stepping out the front door, here are our top 10 tips to help reduce discomfort and improve enjoyment of your daily walk.
Choose Proper Footwear
Opt for supportive shoes with cushioned soles, arch support, and roomy uppers that accommodate your feet without rubbing or binding. Choose lightweight, breathable materials for extra comfort.
Prioritise Comfort Over Fashion
Whilst opting for style might be appealing, comfort and functionality are far more important for aging feet. Not only will your feet feel better, you'll move about safer, and reduce the risk of aggravating foot conditions.
Switch Out Your Insoles
Consider purchasing specialised insoles from your pharmacy or shoe store. They're usually made from superior materials and feature more contoured support at the arches and thicker cushioning at the heels.
Practice Proper Foot Care
Dry your feet properly after you shower, regularly trim your toenails, and moisturise to prevent cracks and infections. Periodically inspect your feet for signs of cuts, blisters, infections or sores.
Gradually Increase Activity
Gradually increase your walking distance. A little bit extra each day goes a long way. But listen to your body and rest when necessary to prevent over-exercising or causing unnecessary injury.
Warm Up and Stretch
Before walking, warm up your muscles with gentle stretches to reduce the risk of strains. Stretch the calves, hamstrings, and plantar fascia to alleviate tension in the feet and lower legs.
Practice Proper Walking Technique
Maintain a good upright posture, engage your core muscles, and take controlled steps to minimise impact and reduce strain. Land on your heel and roll through the foot to the toes with each step.
Ice and Elevate
If you experience swelling or inflammation after walking, apply cold packs wrapped in a towel to help avoid swelling. Elevating your feet can also help.
Consider Alternative Exercises
Try low-impact activities such as swimming, cycling, or tai chi to give your feet a break, while still improving heart health and muscle strength.
Seek Professional Help
If foot conditions persist, consult your GP or a specialist for advice. They can recommend interventions such as physical therapy, orthotic devices, or footwear modifications to address your concerns.
By following these simple tips, you can continue to enjoy the benefits of walking while minimising discomfort and promoting better foot health as a senior.