How to choose shoes for foot health? 8 ways to keep your feet healthy

 

First, shoes should be 1~1.5cm large and have a square nose in front of them.

 

Wearing shoes with narrow cheeks or tight feet can put pressure on the big toe, causing pain or nerve irritation. Wearing shoes with wide cheeks and not pointy toes can prevent hallux valgus. Some people wear shoes that are 5mm larger, but it is recommended to wear shoes that are at least 1~1.5cm larger for foot health. If your feet are 250 mm, wearing 260 mm or 265 mm shoes is good for your foot health.

 

Shoes are recommended to fit the size of large feet. Both feet are different sizes, because fitting shoes to smaller feet can lead to foot deformation. Also, as people get older, their feet get bigger as the arch of their feet decreases. The older you get, the better it is to wear shoes with a large size.

 

Second, it's good to have cushioned and fluffy shoes.

 

The more pressure you put on your feet due to the lack of cushioning, the more impact is transmitted through your ankles, knees, hips, and then to your spine. As your small feet support your body, it's good to have shoes that have some cushioning.

 

In the same vein, wearing foot pressure slippers for acupressure or stepping on bumpy gravel paths in parks is not good for your foot health. The human body has a threshold that can withstand it. If the foot is subjected to pressure that exceeds the threshold, the foot will not be able to withstand it. If you cross the threshold, the pain will come.

 

However, just because you have a cushion doesn't mean you should wear high heels. 4~5cm These high heels can put a strain on your feet and ankles. High heels raise the foot with the heel and shorten the Achilles tendon. It puts the weight of the body unbalanced, reversing the stability of the foot.

 

Third, shoes should be bought in the afternoon, when your feet are at their most swollen.

 

In the afternoon, my feet swell up due to gravity. At this time, the arch of the foot is lowered, and the foot becomes a little larger. Therefore, it is important to buy shoes in the afternoon to match the larger size of your feet, so that you can wear them comfortably at any time.

 

Fourth, it's best not to wear flip-flops.

 

A 2008 study by Ouburn University showed that wearing flip-flops can cause plantar-heel-ankle problems. This is because it maintains the arch shape of the sole of the foot and can cause inflammation by straining the plantar fascia, which absorbs shock. The strong fibrous band that runs from the heel bone to the front of the foot is the plantar fascia. Wearing shoes that don't absorb enough shock can put a strain on your feet and increase your risk of developing plantar fasciitis.

 

Fifth, if you have a cramp in your foot, you can wet it with a towel or hand and pull it for at least 10 seconds.

 

This is because when you have cramps, it is important to relax the muscles in the painful area.

 

It's also a good idea to give a massage that allows you to slowly relax your muscles. The area where the calf muscles and ankle muscles change is where a lot of tiredness accumulates. It is best to press firmly from side to side between the Achilles, which narrows between the calf and the ankle

 

Sixth, follow these simple exercises to stretch your feet and strengthen your feet.

 

 

Exercises that improve flexibility can help your feet move smoothly and reduce the risk of injury. Also, if you use the pulling force of the exercise band to exercise, you can stretch and strengthen your muscles a little more.

 

1. Exercises to relax the muscles of the soles of the feet and ankles

(1) Sit comfortably in a chair.

(2) Lift your left foot so that it comes off the floor, and use your big toe to make 15 to 20 turns clockwise to make a circle in the air.

(3) Make 15~20 circles in a counterclockwise direction and rotate them.

(4) Repeat with the right foot.

 

2. Exercises to stretch the muscles of the soles of the feet

(1) Stand comfortably.

(2) Tilt your left leg back and lift your heels so that your toes are facing the ground. Gently pull the muscles of the soles of the feet.

(3) Wait for 20~30 seconds.

(4) Repeat with the right foot.

 

3. Exercises to stretch the heels

(1) Wrap the exercise band around the legs of heavy furniture such as a table or desk.

(2) Sit directly in front of you and push your legs into your ankles, and the ankle rotates from the front of your feet to the front of your feet.

(3) Roll your feet at the ankles and pull back to the front of your feet. Wait a few seconds and return to its original state.

(4) Repeat 10~15 times.

(5) Repeat with the other foot.

 

Seventh, dry your toes well

 

Between your toes, it's easy to get wet after washing your feet. If you wear socks and shoes while they are wet, you can develop a lot of athlete's foot fungus. This is because athlete's foot is produced in a non-dry environment. Wash and dry your feet well Every day, you should wash your feet thoroughly and dry them well between your toes. It's a good idea to use a blow dryer to blow dry your feet. If your feet are sweaty and hard to dry, you may want to sprinkle a little powder on them.

 

Eighth, get into the habit of cutting your toenails in a straight line.

 

It is better to cut the claws straight, without making an angle or descending to the edges. This is because it prevents ingrown toenails from digging into the flesh. If you cut the ends of your toenails too closely, they can burrow into the flesh as they grow. If the toenail digs into the flesh, there is a high chance of bacterial infection or pain. In addition, it is recommended to cut the toenails in a straight line, as there is a high chance that the toenails will bend if you cut them in a round shape.