Preventing foot pain

Anyone who works on their feet or plays a demanding sport knows how important foot care is. The feet carry our weight and are under a lot of stress; they absorb much of the shock every step of the way. So we’re all susceptible to foot pain at some point.

The hectic pace of our lives leads us to neglect these cornerstones of our anatomy. Fortunately, good foot care habits can prevent pain. Médicus brings together the best advice here to help you avoid a lot of hassle.

1. Wear good shoes

What is a good shoe? The ideal shoe holds the entire foot in place, with an arch that supports the plantar vault and a flat outsole thick enough to absorb shock. It should be adapted to the shape and size of the foot.

Beach sandals and high heels should be avoided. If they are part of your daily life, here are two tips:

  • Choose quality footwear that holds the foot in place.
  • Wear this type of shoe in small doses, alternating with better shoes.

Above all, don’t wait until you have collapsed arches or plantar fasciitis (aponeurosis) before acting.

2. Check the condition of your feet

We examine our faces carefully in the mirror, but what about our feet? The truth is they are often forgotten. Inspecting your feet can help you detect the symptoms of possible conditions. Watch for the following signs and consult a doctor if necessary to avoid complications:

  • Swelling
  • Redness
  • Bulging
  • Toe misalignment
  • Lesions or infection
  • Corns or bunions
  • Ingrown nails

Watch out for the warning signs

We often tolerate stiffness, end-of-day pain, chronic swelling and localized pain in the feet. We tell ourselves, “This too shall pass.” However, these little aches and pains can be important signs. In other words, they may point to more serious problems if they are not attended to and treated.


3. Relax your muscles

Yoga offers simple and effective stretching options. And you don’t have to stand on your head!

To begin, become aware of your posture in mountain pose, just standing. Notice how your lower limbs place themselves naturally and try to spread your weight evenly over the “four corners” of your feet. Wake up your toes: lift, bend, spread.

Diamond pose also relaxes the plantar vault gently. Kneel with your back straight, and sit on your feet. They should form a kind of bowl. To increase the stretch, bend your toes back to touch the ground and sit on your heels.

Down dog takes you a little further. It stretches the foot and muscles of the lower body that provide stability, especially the calf muscles.


4. Treat your feet to a massage

Massaging the feet promotes blood flow and relaxes muscles. In addition to feeling good, the effects of massage provide a sense of well-being throughout the whole body. Massage can prevent certain problems caused by poor blood flow or a lack of movement in the joints.

You can see a massage specialist, or you can give yourself simple massages at home. *Ask about any contraindications (pregnancy, injury, diabetes, etc.).


Apply gentle pressure, making circular motions all over your feet. Above all, be aware of how it feels and do what is right for you.

Tennis ball or massage ball

Roll a ball under your foot from the heel to the tip of your toes. Repeat this strengthening and relaxing exercise a few times on each side. This type of massage is easy to incorporate into a daily routine.


5. Try footbaths

Foot baths improve blood flow. By doing so, they help reduce inflammation, swelling, numbness and heaviness.

To make the most of this relaxing time and keep it safe for your feet, consider the following before stepping into the water: contraindications, water temperature, length of bath, products to add.


6. Wear foot orthoses

Foot orthoses can significantly reduce the negative effects of foot discomfort in our active lives. They are one of the best ways to prevent common foot ailments.

Moulded to your foot, orthoses give the tissues and joints freedom of movement and better shock absorption. They improve posture and make walking easier.


Improved stability

Strengthening and relaxing your feet promotes balance and stability. Better balance also reduces the risk of falls, especially among seniors.


By incorporating foot care into your routine, you’ll be more aware of red flags, new pain and changes. This way, if you notice something different, you can move more quickly to the consultation and healing stages, and most importantly, avoid complications.


Playing sports with sore or misaligned feet is a perfect recipe for lower-body and back injuries. Whereas athletes with healthy feet and good footwear will enjoy their workouts more and increase their chances of performing well.

Got any questions?

The best way to prevent foot pain complications is to consult a professional when you notice a change. If you are experiencing pain in your feet, whether it’s sharp or not, intermittent or chronic, an orthotist is the right person to show you how to deal with it.

If you have foot pain or if you are an active person trying to prevent injury, feel free to request a consultation.