My feet and knees have been aching lately. I believe part of it is because I am the main babysitter for my infant grandson, who, at the time I am writing this, just turned 7 months old. For a baby who was born at 4.5 lbs, he is becoming a football player.
It’s not his fault, though, because most of my problems started when I was a kid. My ankles turned in, and I was told to do exercises to strengthen them. I tried and was doing fine for a long time, but as I aged, I began to lose the battle.
I have high arches, am a little overweight, and haven’t had time to make an appointment with a podiatrist. I don’t believe I’m at the point of needing surgery. But I am making changes that are bringing me some relief.
Below are 10 things I’m doing that are helping my feet and knees feel better. You may want to give them a try yourself.
1. Wear supportive footwear
Wearing a shoe without arch support becomes excruciating after a while. This is especially true for very flat shoes. This includes ballet flats, some tennis shoes, and other footwear with thin soles. Brands like Orthofeet are constructed with arch support and are still attractive. Vionic, Clarks, and Naturalizer are also popular.
I can no longer wear heels, including kitten heels. Why torture myself? I also avoid pointy-toed shoes because I need a larger toe box.
2. Maintain a healthy weight
I know that if I released 50 lbs, my feet would be forever grateful. That’s easier said than done at 71 years of age. I eat healthy (Mediterranean-style) food sans most of the carbs, walk, and am carrying that baby around, but my scale is still being mean to me.
3. Do low-impact exercises
Walking, swimming, and cycling strengthen the muscles without pounding the knees and feet like running and jumping. I also watch YouTube videos to find stretches to bring relief. YouTube is so convenient. If there’s something you want to learn about, type it into the search bar, and a helpful video will appear.
4. Wear orthotic insoles and compression sleeves
Orthotics molded by a podiatrist can be expensive. Medicare will pay for them if you are diabetic, but if you aren’t, like me, they can take a chunk out of your savings. Thankfully, there are many orthotic insoles available online. They may not be as accurate or effective, but they help.
I have had good results with PerseveranX, designed with NASA technology and Superfeet, which can be customized. Both are available on Amazon. Other effective brands include Dr. Scholl’s and Podiatrist-recommended Easyfeet.
Flip-flop thongs are typically flat, but I have had excellent results wearing a brand called Archies that can be worn around the house, the beach, or the pool. They absorb the shock of walking, and my feet are pain-free. Of all the solutions I have tried, my Archies are my favorite.
I found a pair of no-show tab ankle socks with targeted compression for Plantar Fasciitis called Feetures. They are cushioned and give my feet support.
I sometimes wear compression sleeves for my knees when they are bothering me. Modvel compression sleeves are recommended for seniors and athletes. They provide support for ACL, Arthritis, Meniscus tears, and sports.
5. Use a foot massager
I was given a Renpho Shiatsu foot massager, and I use it every night. It has three settings to increase kneading and squeezing strength. You can use it under a desk or while you are watching TV.
Any foot or whole body massage can help relieve foot and knee pain. I have had great results with Thai and Chinese massage. Make sure to consult Rubmaps so you’ll know if the establishment is legit and not a front for prostitution.
6. Strengthen leg and core muscles
Strong quadriceps and hamstrings provide stability and balance, which reduces the load on your joints and prevents falls.
7. Elevate your legs and ice after strenuous activity
Elevating your feet after a long day helps reduce inflammation, swelling, and discomfort and increases circulation. An ice pack does the same. TheraIce sells a freezeable slip-on ankle wrap that is easy to take on and off. It also offers a knee wrap compression sleeve that can be frozen.
8. Avoid prolonged standing or sitting
When I stand in one spot for a long time, my feet and knees put out a white flag to surrender! Try to keep moving and stretching. Sitting for too long can also impair circulation and cause hip discomfort that radiates down your entire leg. If you work at a desk all day, take frequent breaks to get up and move around. You may want to avoid getting a job as a Walmart Greeter.
9. Get regular foot and knee checkups
As I mentioned, I have not been to see a podiatrist, but I recommend that you do if you have severe foot and knee pain. Podiatrists can catch early signs of arthritis, bunions, plantar fasciitis, and other foot and knee issues.
10. Improve Your Posture and Gait
Your mother told you to stand up straight, but many of us over 60 begin to hunch over. This can impact our health severely. I like to imagine there is a string attached to the top of my head that pulls me upward, straightening out my posture. It works.
Another way to avoid falls and walk comfortably is to adopt the heel-to-toe walking technique. Focus on letting your heel land first before your toes. This will help relieve foot pain.
When you land heels first as you walk, you have a reduced chance of tripping over an uneven sidewalk, which can cause you to trip. One fall can undo any methods you are using to relieve foot and knee pain. It can be devastating in some instances.
Foot and knee pain can mess with your lifestyle if it becomes severe, so stay on top of it. If you love to travel and explore new destinations on foot, a bad knee or an aching foot can ruin your trip. Lack of mobility is a deterrent to longevity, so keep your feet and knees in good condition.
What do you do to relieve foot and knee pain? Please leave a comment below.
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