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It may not be coincidence that the arches on your feet are giving you problems – and it could be because of something as ‘harmless’ as walking or exercising barefoot at home.

You’ve been staying at home a lot more and that’s not going to change much this year. Which means it wouldn’t be a stretch to say many people are still dealing with work-from-home (WFH) aches and pains. But while issues with one’s back and neck are at the top of the list, there’s one part of the body that has surprisingly been giving many a hard time – the feet.

According to orthopaedic surgeons, foot pain has increased since WFH arrangements began last April. Dr Victor Seah from Mount Elizabeth Novena Hospital noted a two to three-fold increase in the number of such cases. Meanwhile, Dr Kevin Koo, who is from Mount Elizabeth Hospital, has also seen “an estimated increase of 10 per cent to 15 per cent, typically in the active working population”.

Senior principal physiotherapist John Abraham from Rapid Physiocare has also noticed an uptick in the number of patients with foot pain. “The increase has been quite alarming as the number of such patients has been far more than the average number I am used to treating,” he said.

WHAT’S CAUSING THE FOOT PAIN?

According to Chng Chye Tuan, a senior principal physiotherapist from Core Concepts, most foot pain is likely caused by a recent new activity you’ve added to your routine such as skipping at home barefoot, going for long walks or hikes in the wrong footwear – or a sudden sharp increase in the intensity of certain activities.

Pain in the arch of the foot known as plantar fasciitis is probably the most common cause of the pain you get from walking barefooted at home, said Dr Gowreeson Thevendran, a senior consultant orthopaedic surgeon from Island Orthopaedics Group.

The plantar fascia is a band that connects your heel to the front of your foot, and supports the arch of your foot as well as acts as a shock absorber. “In fact, most specialists typically advise those who have plantar fasciitis to avoid going barefoot for long periods, especially on hard surfaces like wooden floors or concrete.”

The reason is this: Walking barefooted at home doesn’t give your feet support, said Dr Seah. “Footwear gives additional support to the feet like the arches,” he said. “For people with flat feet and low foot arches, there may be more stretch on the ankle and foot ligaments when walking barefoot.” Other pain-causing factors, according to Abraham, include bunions, corns, neuromas and underlying arthritis.

The misdeeds of your office-going days could have also followed you home. Women who wear high heels frequently often have shortened Achilles tendons or tight calf muscles, said Dr Koo. “This, in turn, can put more strain on the plantar fascia, predisposing one to getting plantar fasciitis.”

Men aren’t exempt from their footloose days, literally. “Shoes that are too loose, too tight or without adequate support can cause unwanted stress at different points in your foot and ankle complex,” said Dr Gowreeson. “Tight-fitting smart shoes with narrow toe-boxes, flexible soles and weak heel supports could all aggravate a foot that already has poor mechanics and inherent weakness.”

The type of flooring material can make a difference as well. Walking on office floors, which are often carpeted, creates a softer impact on the feet than the hard tiles used in home floorings, said Dr Seah. And while you should give yourself a pat on the shoulder for working out at home, doing so barefooted could be contributing to the increase in foot pain seen. “I have noticed more patients taking to HIIT (high intensity interval training) exercises at home, and this is usually done barefooted. This has led to some developing plantar fasciitis as a result of repetitive stress to the heel area,” said Dr Koo.

IS GOING BAREFOOT GOOD FOR FEET IN THE FIRST PLACE?

Hang on, isn’t there a school of thought that going barefooted promotes stronger feet? Remember the barefoot running trend inspired by record-breaking Kenyan runners who competed shoe-less – and the accompanying slew of “footwear” (if you could call those gloves for the feet that) that brands rush to capitalise on 10 years ago?

There are some merits. “Walking barefooted requires our muscles to be more active in order to react accordingly to the increased feedback from the contact area,” said Chng. “Muscles work harder to stabilise and balance our movements.”

Another pro-barefoot take is, going unshoed may help to restore your “natural” walking pattern or gait, said Dr Koo, adding that it may improve proprioception and balance as well as foot biomechanics, which in turn, “can also improve that of the other joints such as the hip and knees”.

And in our humid environment, taking your shoes off gi犀利士 ves your feet the much-needed chance to breathe. “It prevents the footwear from retaining excessive moisture or perspiration in the foot, which can in turn, lead to other problems like fungal infections,” said Dr Seah.

So, what is this nonsense about pain from walking barefoot at home when you’ve been doing so your entire life, you ask. Here’s the thing: If you have an existing foot issue such as “non-optimal gait mechanics”, walking barefooted excessively may increase the load on the foot and strain certain structures, said Chng. 

By that, he’s referring to someone with flat feet and “weakness in the stability muscles of the foot”. Those with high arches can also be prone to pain as they have “higher pressure points with a smaller contact area”, said Chng.

Otherwise, he added, “walking barefoot at home shouldn’t be a big factor since the number of steps taken at home is likely to be dramatically less than walking outdoors”.

WHAT CAN YOU DO?

If it’s plantar fasciitis, said Dr Seah, you can expect the pain to be bad in your first few steps and gradually reduces as you walk and stretch the plantar fascia.

In the meantime, Dr Gowreeson suggested the RICE method to alleviate foot pain:

• Rest: Stay off the injured foot as walking or running could aggravate the injury.
• Ice: Apply ice to the foot for 10 to 15 minutes at a time for the first 48 to 72 hours. Abraham strongly warned against placing ice directly on skin; instead, wrap the ice in a small cloth or towel before holding it to the foot.
• Compression: Wrap a bandage around the affected foot.
• Elevation: Lie down and elevate the affected foot so that it is above the heart.

“The pain typically takes one to two weeks to subside with treatment,” said Dr Seah, referring to the ultrasound or shockwave sessions that can be used along with physiotherapy and painkillers.

“Steroid injections can be used to treat symptoms that do not respond to painkillers or physiotherapy. In some patients with recurrent symptoms or significant foot deformities, surgery may be required and to prevent the condition from worsening,” he said.

“I would advise patients to see their doctor if their pain does not resolve after a week or two, if they are not able to put their weight to walk properly, or if there is significant swelling or bruising as it may indicate a more serious condition,” said Dr Seah.

To prevent plantar fasciitis- and Achilles tendonitis-related pain, try strengthening exercises, such as the eccentric Achilles stretch, marble pickups and toe curls, said Abraham. “Until your feet have healed, you shouldn’t go back to walking barefooted.”

Minimally invasive percutaneous bunionectomy without fixation produces reliable and durable correction, functional improvement and decreased pain, according to a recent study in Foot and Ankle International. Following 195 patients for nearly three years after they had the procedure, the study authors showed significant improvement in radiographic angles, pain scores, patient satisfaction and functional assessments. They noted that complications occurred in 9.7 percent of the cases studied樂威壯
.

Neal Blitz, DPM, FACFAS relates his experience with minimally invasive bunion surgery is largely positive. He acknowledges it is not for every case and each method has advantages and disadvantages. Dr. Blitz cites improved cosmesis and structural results similar to that of an open bunionectomy.

“(Minimally invasive) techniques are easiest for the moderate bunion,” maintains Dr. Blitz, who is in private practice in New York City and Beverly Hills, Calif. He says surgeons should strongly consider establishing their own radiographic guidelines to identify when they would feel comfortable utilizing a particular minimally invasive method.

Patrick DeHeer, DPM, FACFAS also relates positive results in his experience using a SERI (simple, effective, rapid, inexpensive)/Bosch minimal incision procedure in addition to a separate Lapidus/first MPJ arthrodesis/proximal triplanar osteotomy.

Dr. DeHeer explains his minimal incision procedure of choice is basically a Hohmann procedure, which allows for triplanar correction. While Dr. DeHeer points out that this study did not evaluate multiplanar results, he says the transverse plane deformity correction is consistent with outcomes in his practice.

Dr. Blitz shares that complications due to lack of fixation likely caused these methods to fall out of favor in years past. He feels the complication rate in this study is encouraging but emphasizes an associated steep learning curve. In his experience, Dr. Blitz feels that screw or plate fixation in minimally invasive bunionectomies is superior to K-wires.

Conversely, Dr. DeHeer says the lack of fixation would be problematic for long-term correction.
“I have significant concerns about the lack of fixation used in this (study) regarding the maintenance of correction for the frontal and sagittal planes, neither of which were quantified in this study,” notes Dr. DeHeer, who is in private practice in multiple locations in Indianapolis.

He states the SERI procedure utilizes a single 2.0 mm (5/64 inch) pin, creating a tension-band type of fixation. He drives the pin into the navicular, locking the frontal and transverse planes past the first metatarsocuneiform joint. Dr. DeHeer also uses a bicortical 0.062 inch K-wire from the dorsal lateral distal metatarsal head, plantar proximal and medially across the osteotomy site to lock the sagittal plane and avoid elevation.

Dr. Blitz points out that any bunion surgery method has associated complications which can include malunion, delayed/non-union, neuritis, hallux varus, metatarsalgia, fixation failure and recurrence. Referring to this study, he feels that using fixation may lessen the malunion shifts in the metatarsal and possible metatarsalgia, but could also open the door to fixation-related complications.

Dr. DeHeer agrees that much of the complications noted in this study can be tied to lack of fixation but relates that overall complications with minimally invasive techniques can be low. The most common complication in his experience is discomfort at the osteotomy site, which the authors also noted in the study.

Is There A Correlation Between Plantar Fasciiits And Diabetes?

Is plantar fasciitis more prevalent in patients with diabetes? A recent study in the Journal of Diabetes and its Complications concluded that this is true, especially among patients with type 2 diabetes. Additionally, the study found female gender and higher BMI to be additional associative factors.

In her practice, Holly Spohn-Gross, DPM does see a correlation between plantar fasciitis and patients with type 2 diabetes. She attributes this at least in part to undue stress and strain from excess weight, which also corresponds to the study findings.

In his practice, David Haley, DPM has not seen as clear a correlation between the two diagnoses.

“I have not noticed any distinguishing factors that would make me believe that patients with diabetes have a differing rate of plantar fasciitis diagnoses over those patients without diabetes,” shares Dr. Haley, Chief of the Section of Podiatric Surgery with Christiana Care Health System in Delaware.

Additionally, he also finds, unlike in the study, that males more commonly present with plantar fasciitis in his practice but agrees that higher BMI is a key contributing factor.

When a patient does present with both diabetes and plantar fasciitis, both doctors agree that an individualized approach is most effective.

“I find many of my patients with diabetes may not have the resources to manage their condition. They are often overwhelmed,” explains Dr. Spohn-Gross, Vice President of the California Podiatric Medical Association. “I spend more time helping them set reasonable goals … and give support when they are correcting bad habits.”
Dr. Haley emphasizes close monitoring of the patient’s neurological and vascular status and notes there is also an “opportunity to improve the individual’s quality of life by instituting proper health and exercise techniques.”

Study Proposes Alternative Pulse Dosing Of Oral Terbinafine

A recent study in the Journal of Fungi proposes a quarterly pulse regimen of oral terbinafine as a possible alternative for dermatophytic onychomycosis.

Researchers stratified 63 patients into three groups. Group 1 received the conventional daily terbinafine dose (250 mg per day for three months). Group 2 received a monthly pulsed dose (500 mg per day, one week a month for four months) and group 3 received a 500 mg per day dose for seven days every three months, totaling four treatments. Analysis of effectiveness and adverse effects showed no statistical differences between the groups.

Nicole DeLauro, DPM, DABPM, DABFAS relates she has experience using a terbinafine pulse regimen, albeit one different from that described in the study. Specifically, she prescribes 250 mg daily for one week but then no medication for three weeks over three cycles total. Additional monthly renewals are possible depending on clinical response. She shares that length of treatment depends on nail appearance, extent of involvement and duration of the issue. Dr. DeLauro says all patients have confirmed mycosis by pathology and they must be committed to the treatment regimen. In her experience, this regimen has been efficacious and her patients have not experienced complications.

Tracey C. Vlahovic, DPM, FFPM, RCPS (Glasg) relates significant experience pulse dosing terbinafine. She most often uses 500 mg daily for seven days, once a month for three months with similar results to the traditional daily dosing. She may also add a pulse three or four months after the last dose as a “booster.” Dr. Vlahovic has not utilized the quarterly dosing described in the study.

Both doctors feel the small sample size is a limitation of this study. Dr. DeLauro, a member of the Board of Directors of the American Board of Podiatric Medicine, also points out that additional dosing options could have been added in the comparison.

“I really like pulse dosing for patients who want a modified regimen, for those who would like to partake in adult beverages for holiday and work functions, or those who need an oral antifungal but don’t want to take a pill every day,” notes Dr. Vlahovic, a Clinical Professor in the Department of Podiatric Medicine at the Temple University School of Podiatric Medicine.

“I think (this study) provides physicians another option for patients who are wary of taking oral terbinafine because of the knowledge of side effects,” adds Dr. DeLauro.

Dr. Vlahovic further notes that daily dosing is preferred for patients seeking a simplified regimen. She relates situations in which patients are still confused as to proper dosing, even with previous discussion, and issues with pharmacies or insurance.

BALTIMORE. (KFSN) — Hammertoe is a condition where one or more toes are bent downward and frozen in an unnatural and uncomfortable position. The traditional method of fixing the toe can be painful, and require weeks of rehab. Now, a new procedure is making it easier for patients with hammertoe to get back on their feet.

Catherine Linthicum is walking well, with a little help from her son, Jim. She’s recovering from a procedure designed to get her back to the activities she loves.

“I actually would love to go fishing,” Linthicum said. “That’s on the top of my list.”

Until recently, Linthicum struggled with hammertoe. The toes on her one foot curled up whether her shoes were on or off.

“I had numbness, tingling, a burning sensation,” Linthicum told Ivanhoe.

Mark Myerson, MD, Orthopedic Surgeon at Mercy Medical Center in Baltimore, said women’s fashion, especially high heels, plays a big part.

“The foot is brought up, the toes are crowded and this tends to happen to the toes,” Dr. Myerson explained.

The traditional way of fixing hammertoe involves inserting pins to hold the joint in place. Patients can be at high risk for swelling and infect日本藤素
ion.

Dr. Myerson is using a new device called the HammerLock 2 which is made of nitinol.

“It gets inserted into the bone, we then clip it back,” he said. Doctors realign the toe, and then the nitinol expands and fixes the toe into position.

Dr. Myerson said, “The patient is able to move the toes quicker.”

“It looks very odd,” Laurie Keegan, a hammertoe patient said. “My grandchildren will say, ‘Nana, show us your funny toe.”

Laurie will have the new procedure this fall. “Once the surgery is done, I’m looking forward to buying nice shoes again,” she said.

For fashion, or for fishing-surgery that is getting patients back on their feet.

Dr. Myerson says with the new implant, there is little chance of something moving out of place. He says the pins sometimes spin around in the toe and become loose. Since patients are able to be mobile more quickly, recovery is often much faster.

For those experiencing foot pain—plantar fasciitis, heel spurs, hammer toes, Achilles tendonitis, bunions and more (oh, so much more)—you’re not alone. There are a bajillion reasons your dogs might be barking—from standing on your feet all day to wearing shoes without the arch or ankle support you need. So how do you remedy this when you need to use your feet every day? We’ve come up with a list of 100 ways to reduce foot pain. From visiting the right type of professional to purchasing a $10 spiky little red ball (trust us on this one), the specific relief you need is right around the corner. Here are 101 ways to reduce foot pain, broken down by:

• Services
• Footwear
• Foot Care
• Lifestyle changes
• Stretches and exercises
• Foot pain relief products
  • $10 and under
  • $20 and under
  • $30 and under
  • $50 and under
  • $100 and under
  • Now let’s go save some feet.

SERVICES

1. VISIT A PODIATRIST

A podiatrist is a doctor who is focused on the foot and ankle. Your primary care provider can probably give you a great recommendation for a specialist, like a podiatrist, based on your needs.

2. VISIT A PHYSICAL THERAPIST

Physical therapists are movement experts who can you train your body through exercises, stretches and lifestyle choices to improve your functional health. If you’ve never seen a physical therapist before, your primary care provider or podiatrist can guide you on when it would be helpful to make an appointment with a PT.

3. VISIT A CHIROPRACTOR

Chiropractors are focused on mechanical disorders of the musculoskeletal system, aka how your bones, muscles, ligaments, tendons and nerves interact. A chiropractor can provide an adjustment that realigns your spine to improve your gait and foot health.

4. VISIT A NATUROPATHIC DOCTOR

While your regular general practitioner might refer you to a specialist for foot pain, a naturopathic doctor typically tries to heal the whole body using natural remedies like herbs, homeopathy, massage therapy, acupuncture, counseling and nutritional coaching.

5. GET A MASSAGE

A treatment from a licensed massage therapist can do some wonder on the soft tissue of your feet. While it seems like a luxury, it might just be the thing your feet need.

6. TRY REFLEXOLOGY

The philosophy of reflexology follows that different parts of your feet and hands correspond to different organs of the body. So, in practice, this trigger-point therapy applies pressure to specific parts of your feet to improve circulation and promote health in the related area of the body. (It also just feels really, really good.)

7. TRY ACUPUNCTURE

The goal of this traditional Chinese medicine practice is to get optimal flow of qi (or your “life energy”) and blood circulation throughout the different meridians or pathways. According to a study published in the Singapore Medical Journal, acupuncture treatments for plantar fasciitis has been shown to significantly reduce pain levels.

8. TRY GUA SHA

Also known as scraping, this traditional Chinese medicine practice uses blunt tool to scrape skin as a manner of promoting blood flow, healing and repair. For people experiencing foot pain caused by inflamed connective tissue—the planter fascia—that supports the arch of the foot, this might just the thing you need.

9. SEEK OUT PREVENTIVE CARE

Don’t just see a professional when you’re at peak pain levels. Try to keep a schedule of routine visits so that you can avoid the extreme pain.

10. DO THE “TABLETOP TEST”

This podiatrist-approved method is the easiest way to see if your shoes are worn out. According to Dr. Jackie Sutera: “You just put it up on the tabletop, at eye level, and you assess whether or not the heel lays flat on the counter and is even with the rest of the shoe. Check to see if the sole is old, worn out, or if it’s uneven. If it is, it’s time to replace it.”

11. MEASURE YOUR FEET CORRECTLY

Dr. Casey Ann Pidich, an NYC-based podiatrist who talked to us about common running mistakes, says that most people think their big toe is their longest toe, but it might actually be the second toe that’s your longest.” So, whichever the longest toe, first or second, that’s where you should measure from.

12. CALCULATE THE RIGHT SHOE FIT

“You should have a bit of wiggle room from your longest toe—and actually all your toes—when fitting a sneaker,” says Dr. Pidich.

13. UNDERSTAND YOUR FEET

Do you have a wide foot? Narrow foot? Short big toe? Low arches? A visit to a professional can you understand what’s really going with your feet so that you can make smarter footwear decisions. For example: If Nike shoes tend to run small, maybe they’re not the best chose for wider feet.

14. WEAR YOUR WORN-IN SHOES FOR LONGER SPURTS

Whether you’re running a marathon or trying to get in 10,000 walking steps, Dr. Pidich told us that as you run or walk, sneakers eventually mold to specific pressure points on your feet, but this takes some wears. So don’t opt for the pair just out of the box for a big race or long hike.

15. PUT THE FLIP FLOPS AWAY

Occasionally wearing them to a lazy day at the pool or beach? Fine. But long-term wear of flip flips can lead to flattened arches, bunions, hammertoes and more.

16. HOP ON THE CROCS BANDWAGON

Thanks to Gen-Z the ugliest shoe in the game is now a hot commodity. Even if you refuse to wear in them in the real word, Crocs have a wide toe bed (good for feet), some suitable arch support and easy-on-and-off wearability that make them great house shoes. And maybe get an extra pair to run errands in too.

17. UPGRADE YOUR SHOES TO BE PODIATRIST-APPROVED

Seasons of foot pain? No thanks. We’ve chatted with podiatrists to understand which shoes can support our feet through 365 days a year: Winter, spring, summer, fall.

18. BUY WINTER BOOTS WITH A SLIGHT HEEL

Dr. Miguel Cunha, a board-certified podiatric surgeon and founder of Gotham Footcare in NYC, told PureWow editor Abby Hepworth, that a slight heel—less than ¾-inch in relation to the front—is actually better for you than shoes that are completely flat because it takes the stress off the Achilles tendon.

19. TEST OUT NATURAL SHOES

On the contrary, natural shoes are designed to be flat, wide and flexible, which allow your foot to be in its natural shape so that your toes have room to organically and utilize your natural foot strength.

20. AND BAREFOOT SHOES

Another name for natural shoes, barefoot shoes allow your feet to do their natural thing without additional padding, which can actually help prevent injury. Yes, this includes those weird toe shoes as well as other more traditional-looking models.

21. TRY SELF-MASSAGE

No time to get to a professional appointment? Try massaging your own feet! Finding helpful tips is as easy as a YouTube search.

22. CUT YOUR TOENAILS STRAIGHT ACROSS

When Dr. Sutera chatted with PureWow’s beauty director, Jenny Jin, about podiatrist-approved tips for at-home pedicures, she emphasized leaving just a small amount of white at the tips. Otherwise, leaving your toenails too long, too short or cut into the corners, can lead to ingrown toenails as they grow in. Good to know.

23. DO NOT CUT YOUR CUTICLES

It’s oh-so tempting, but let them be! Dr. Sutera reminds us that our cuticles are there to protect the nail matrix, which houses the cells that grow nails. Instead, try pushing them back, which is a gentler option.

24. FILE YOUR CALLOUSES IN ONE DIRECTION

Going back and forth in a scrubbing motion rips the skin unevenly and actually leads to a rough regrowth, says Dr. Sutera.

25. DON’T OVER-FILE YOUR CALLOUSES

Going too deep can cause infection and rough regrowth.

26. CLEAN YOUR TOOLS

Even if you’re the only one using them, your pumice stone and clippers can build up with bacteria and infect your feet. Clean them regularly with an antiseptic like Betadine after each use.

27. MOISTURIZE YOUR FEET REGULARLY

Our poor little piggies often get forgotten. But regular moisturizing with specific foot products can help avoid cracks, fissures and rough regrowth. Per Dr. Sutera, look for ingredients like urea, lactic acid or salicylic acid, which help exfoliate and moisturize. Her personal recommendation is AmLactin Foot Repair Foot Cream Therapy ($11 at Amazon!).

28. TAKE OFF TOE POLISH AFTER TWO WEEKS

Newsflash: That three-month coat is actually dehydrating your toenails. This can cause flaking, discoloration and dryness. And worse, says, Dr. Sutera, fungus, yeast and mold can start to form under that pretty color if it’s on too long.

29. AND DON’T FORGET ABOUT YOUR CUTICLES

An oil or moisturizer on your nail beds will keep both your nails and cuticles hydrated.

LIFESTYLE CHANGES

30. WALK WITH CORRECT POSTURE

“Better balance and posture means more even and measured pressure on your hips, legs, knees, ankles and feet when you’re running, walking or even just standing at the stove cooking dinner,” writes Abby Hepworth.

31. NIX THE EVERYDAY HEEL-WEARING

Fashionable? Yes. Good for your feet? No. Take PureWow’s fashion director’s word for it: “[My] podiatrist has threatened surgery with a six-week recovery time and having to put metal plates in my feet, she’s also suggested that I stop wearing heels, pointy shoes and anything that my newly made (and rather expensive) orthotics can’t fit into.”

32. WEAR SHOES EVEN WHEN YOU’RE AT HOME

Walking around barefoot in your house’s hard surfaces for an extended 犀利士 period of time can lead to lots of troubling foot pain—especially if you’re already dealing with flat feet and other types of foot pain. Here are three podiatrist-approved house shoes.

33. STOP RUNNING WITHOUT SOCKS

Dr. Pidich basically says this is the worst idea ever since socks help prevent blisters and absorb sweat. Need to re-up your running sock stock? Here are the 12 best pairs you can buy.

34. DON’T WORK OUT THROUGH PAIN

Even if you start wearing socks on your runs again (good job), pain can be your poor feet trying to tell you something, whether it’s tendonitis or even a stress fracture, it’s essential to talk to a professional.

35. EAT LESS SODIUM

Feet swelling up to the point of pain? You’d be surprised that a diet of high sodium might be the culprit behind puffy red feet.

36. DRINK MORE WATER

Staying hydrated can help with inflammation and help remove toxins from the body.

STRETCHES & EXERCISES

37. ROLL YOUR FOOT OVER A FROZEN WATER BOTTLE

The cold compress helps to decrease inflammation as the rolling massages the soft tissue.

38. PROP UP YOUR FEET EVERY NIGHT WITH ICE

Let those puppies drain! Ten to 15 minutes every night with a cold compress could help you wake up without foot pain.

39. BIG TOE CRUNCH

Ever heard of “toega”? It’s yoga for your toes. For a big toe crunch, stand on a soft surface and bend your big toe under the ball of your foot. Apply as much pressure as feels comfortable to stretch that first metatarsal joint

40. BIG TOE ISOLATION

Some more toega! While standing, balanced on both feet, attempt to isolate your big toe by pushing it into the floor while simultaneously raising up the other four piggies and keeping the ball of your foot firmly on the ground.

41. TOWEL CRUNCHES

Our all-time favorite toega move: Lay out a towel. Now, sitting with your knees at a 90-degree angle, place your feet so that your toes touch the bottom of the towel. Now, scrunch your toes and grab the towel to pull it toward you until it bunches under your arches.

42. TREAT YOUR TOES LIKE FINGERS

Put those toes to work! Exercise your foot muscles by picking up that stray sock with your toes, instead of your hands. Who said fine motor skills were only about your fingers? Psst: If you’re recovering from an injury, this type of movement could be especially beneficial.

43. FLEX YOUR TOES

Brian Hoke, a sports physical therapist says: “Flex your toes up and back for 10 seconds, then point them out and down like a ballerina for 10 seconds. Repeat this process, throwing in a few ankle rolls between sets, stretching slightly longer (12 seconds, then 15) each time until you feel sufficiently relaxed.”

44. LUNGING CALF STRETCH

A lot of foot pain actually comes from the tightening of calf muscles. So stretch those babies out! This is one of the easiest calf stretches to start with. Bend your front knee—keeping your knee aligned with your angle—and straighten your back leg, heel to the ground as much as possible. Use a wall for additional balance and support.

45. HEEL DROPS

Stand with the balls of your foot on a raised platform or step. One foot at a time, drop your heel toward the floor, pedaling back and forth between feet.

46. DOWNWARD DOG

This classic yoga pose is fabulous for getting a good calf stretch in. Start on all fours, then move your feet straight back and lift your hips up and back so you’re in an inverted V-shape. You can pedal through your heels for some extra stretch.

47. SEATED CALF STRETCH WITH A RESISTANCE BAND

Sitting down on the floor, stretch out your legs. Then take a resistance band (or a scarf you have on hand) and wrap around the ball of your foot, pulling it toward your shin until you feel the stretch.

48. BENT OVER CALF STRETCH

From standing up, fold over, bending your knees. Straighten one knee forward and pull your foot toward you.

49. SEATED FORWARD FOLD

This releases tension in the calves and hamstrings as well. From a seated position, extend both legs straight out in front of you. Then, inhaling, reach both arms up, lengthening the spine. Exhale and fold forward, hinging at the hips as your arms reach towards your toes. Hold for five breaths and release

50. SLEEPING SWAN

Basically, an all-over stretch, this one releases tension in the neck, shoulders, back, hips and legs. From a seated position with a pillow in front of you, bend the left knee, bringing the sole of the left foot to your right inner thigh. Lift the right hip to extend the right leg back behind you. Your upper right thigh and the top of your right foot should be pressed against the floor. Gently hinge forward from the hips and lower down as far as you can, keeping your torso aligned, until your head hits the pillow. Extend your arms forward with a slight bend in your elbows to further deepen the stretch. Hold here for ten breaths. Roll up slowly and repeat on the other side.

51. DO PLANKS

Strengthening your core can greatly reduce foot pain, and planks, according to PureWow editor Catrina Yohay’s 15 Best Core Workouts You Can Do at Home, No Equipment Necessary, are a go-to.

52. PLANK JACKS

From your plank position, engaging your core, jump your legs out wide and then back together as if you were doing a jumping jack.

53. BIRD DOGS

Start on all fours, and then extend an opposite leg and arm out around hip height while keeping your balance. (If you’re feeling this in your lower back, you’re not engaging your core!)

54. THE DEAD BUG

On your back, slowly extend your left arm overhead and your right leg forward until your heel is an inch or two above the surface. Engage your core to refrain from arching your lower back—keeping contact between the floor and your lower back is key. Pause, return to the starting position, switch sides and repeat.

55. BICYCLE CRUNCHES

Stay on your back. “Bring your left knee in toward your chest and lift your shoulder blades up off the floor. Bring your right elbow toward your left knee, crunching up and twisting slightly. Keep the grip behind your head loose and do not pull on your neck. Switch sides and repeat,” Yohay writes.

56. LEG LIFTS

Still on your back, lift both legs up off the floor. Engage your core—duh—to keep your lower back firmly on the floor. Pull your navel in as you lift up. Slowly lower to the floor and repeat.

57. WINDSHIELD WIPERS

Instead of going straight up and down, move your legs side to side stopping a few inches above the ground or as far as you can without losing your balance. When you go to the right, keep your left shoulder anchored to the floor as you use your obliques to pull your legs back up and vice versa.

58. TOE TAPS

On your back with your legs at a 90-degree angle, extend your arms above your head and lift your shoulder blades off the ground in a crunch. Extra points if you can touch your toes.

59. HEEL TAPS

Like crunches, only this time, with your shoulder blades off the ground, you’re moving side to side touching your the heel of your foot.

60. HIGH BOAT TO LOW BOAT

It’s the ultimate crunch. Per Yohay: “Begin in a seated position with your legs bent. Lean back slightly so your torso and thighs form a V shape, engaging your core to keep your back, shoulders and head lifted. Lift your feet off the floor and balance on your tailbone. Reach your arms straight out in front of you. This is your high boat.” From there, straighten and lower your legs as your torso leans back, hovering your shoulder blades a few inches off the floor at your most extended point. Move back and forth between these two positions.

FOOT PAIN RELIEF PRODUCTS $10 AND UNDER

61. CERAMIC CHINESE SOUP SPOONS

Chinese soup spoons have been used for centuries to perform gua sha. To use, lather on some cream or oil to the bottom of your foot. Then, applying light pressure, stroke the blunt edge of the spoon from the top of your heel to your foot pad in vertical strokes, making sure not to cause any additional pain. (If you’re in more pain, stop.) Do the same thing horizontally across your foot.

62. O’KEEFFE’S HEALTHY FEET CREAM

Made for “extremely dry and cracked feet” this $7 bottle of magic stuff is non-greasy, odorless and promises results in a just a few days.

63. THUMB SAVER MASSAGE TOOL

Just like the soup spoon, you can use this tool for scraping the soft tissue (aka plantar fascia) found on the bottom of your feet while saving your thumbs.

64. REFLEXOLOGY INSOLES

A little trigger-point therapy on-the-go? Yes, please!

65. YOBEYI ACUPRESSURE MAT FOR FOOT REFLEXOLOGY

A little pain, a little gain. Plus this is anti-slip.

66. KANJO ACUPRESSURE FOOT PAIN RELIEF SINGLE ROLLER

Roll away the pain while you’re on a Zoom call.

67. ZENTOES GEL TOE SEPARATORS FOR OVERLAPPING TOES

These washable and reusable separators slip on easily, providing foot-saving alignment that can even be worn while you walk around.

68. METATARSAL SLEEVE PADS

Try wearing these washable soft gel pads during your next 10K for some added metatarsal support.

69. PRO-TEC SPIKY MASSAGE BALL

PureWow senior editor Dana Dickey tested the spike technology on her own feet and scored the red ball a whopping 96 out of 100 on the PW100 scale.

70. THAI TRADITIONAL REFLEXOLOGY HAND & FOOT MASSAGE TOOLS

Even if you’re not trained in reflexology, these wooden tools can come in handy for applying the exact pressure your feet need to release tension and increase circulation.

71. BEST FOOT FORWARD SOFTENING FOOT & HEEL MASK

Formulated with shea butter, coconut oil and Japanese cypress, these foot masks softens and nourishes skin without Shea Butter, Coconut Oil and Japanese Cypress to soften and nourish skin. Simply seal the booties around your around ankles, bing some Bling Empire (at least ten minutes of it), remove and massage the remaining moisturizer into your toes. It’s a spa day at home.

72. ZENTOES HAMMER TOE STRAIGHTENER AND CORRECTOR

Customers with hammer toe pain rave about how these little miracle worker correctors relieve foot pain and align their feet better.

73. NEFEEKO COLLAPSIBLE WATER BOTTLE

You’ve done the frozen water bottle, but now you’re making it sustainable. (Plus those ridges look great for massage.)

74. SB SOX COMPRESSION SOCKS

Increase blood flow and amp up your arch support with these compression sleeves. You can wear them to bed (which, psst, might even help you get to sleep faster), with sandals or even under another pair of socks for your workout or that big hike you’re planning.

75. STAINLESS STEEL GUA SHA TOOL

Another scraping tool, this one has double-beveled edges that can really get deep into your myofascial pain. To use, apply oil to the foot, angle the tool at 45 degrees in the direction that you want to treat and press using smooth, firm strokes in one direction.

76. SHOWER FOOT SCRUBBER

This mat helps you really scrub your feet clean without uncomfortable shower gymnastics. But its bristles also promote circulation and massage your soles.

77. THERAFLOW FOOT MASSAGER (LARGE) DUAL ROLLER

OK, now let’s do two feet at once.

78. MEDICAL STAINLESS STEEL GUA SHA MASSAGE 

Gua sha strikes again! This particular scraping tool might be our favorite on the list for its easy-to-hold finger holes and ball point, which can be used to target specific acupressure points.

79. VIVE FOOT ROCKER CALF STRETCHER

Because you want take your calf stretches to the next level.

80. AIBAST PLANTAR FASCIITIS NIGHT SPLINT

Dr. Suzanne Fuchs, a foot and ankle surgeon and sports medicine specialist in Palm Beach, tells us that a night splint can help stretch the fascia as you sleep.

81. PASNITY SPIKY FOOT MASSAGE ROLLER + BALLS

If you love the ball rolling trick, why not just invest in the whole package?

82. DAIWA FELICITY FOOT MASSAGER REFLEXOLOGY MAT

Per one very happy customer: “It’s addicting, and I think my body just feels better as a result, making me want to continue. I stand on it while watching TV or reading emails, playing games on my phone.” Stand on it for just a couple minutes twice a day.

83. PAIN RELIEF HEMP CREAM

Made from the seeds of the hemp plant, this natural remedy for pain has over 8,000 reviews with an average of 4.3 stars.

84. BIRKENSTOCK SKINCARE COOLING FOOT CREAM

The active ingredients in this cult-favorite brand’s cream are cork oak extract (yes, the same cork from the bottle cap), which has anti-aging properties and peppermint-extracted menthol for a natural cooling effect. Relief never smelled so good.

85. FRENCH GIRL NAIL & CUTICLE OIL

For taking care of those sensitive cuticles after your at-home pedicure.

86. COLD/HOT THERAPY SOCKS

You’re hot and cold, you’re yes and you’re—wait, actually that feels amazing. Not meant for wearing while walking or standing, these therapy socks provide instant relief with gel silica packs that can be microwaved or frozen depending on your needs. Just cue up a Netflix binge, sit back and enjoy.

87. BABY FOOT ORIGINAL DEEP SKIN EXFOLIATION FOR FEET

Chances are you’ve heard of these viral exfoliating slippers that you wear for an hour to slough away dry, cracked skin and calluses like no other. Reviews consistently rave about the “weird” product (probably because the effects take place a few days after you wear them), so if pedicure-pretty feet are the goal, this might just be the product for your yams.

88. HEAL THAT PAIN HEAL SEATS

Another highly rated and reviewed pain-relief product, these insoles are specifically designed to attack plantar fasciitis pain by realigning the fascia into a healthier position.

89. MOJI FOOT MASSAGER ROLLER FOR FEET PAIN RELIEF

Five balls are better than one. That’s how the saying goes, right?

90. NATRACURE COLD THERAPY SOCKS

Don’t take our word for it. Just look at the over-4,000 reviews with an average of 4.4 stars that say these socks are the go-to for immediate relief from inflammation and swelling.

91. BYRIVER REFLEXOLOGY FOOT MASSAGER SLIPPERS

Not your average slippers—you’re definitely not supposed to walk around the house in these—slide these on for some prompt foot relief without having to do the heavy reflexology work yourself. Wear them for a few minutes (building up resilience over time) while catching up on the news to reap the full benefits of this funky footwear.

92. YOGATOES GEMS: GEL TOE STRETCHER & TOE SEPARATOR

We’ve tried and tested YogaToes and can’t speak more highly of them (they scored a 91 out of 100 on our PW100 scale). Put these on while you’re watching TV, and 15 minutes later, your feet will feel brand-new.

93. VIVE DUAL CALF STRETCHER

Why get one calf stretcher when you can get two?

94. KARUNA EXFOLIATING+ FOOT MASK 4 PACK

This set of four foot masks both restores and exfoliates with a blend of shea butter, jojoba and coconut oils as well as AHAs that remove dead skin cells.

95. HOMEDICS SHIATSU DELUXE FOOT MASSAGER WITH HEAT

A heated deep-tissue Shiatsu massage with ten different modes, this highly rated device might just be the best steal on our list.

96. EIR NYC HEATING MASSAGE OIL

This luxurious muscle-warming body oil is made with arnica and comfrey to alleviate soreness while black pepper essential oil creates an internal warming effect. Use for a massage or even as a daily moisturizer.

97. SNAILAX SHIATSU FOOT MASSAGER WITH HEAT

Psst: This can also be used as back massager.

98. GLYTONE ULTRA SOFTENING HEEL AND ELBOW CREAM

Because using a pumice stone can is work. This stuff goes on like regular old moisturizer, but the glycolic acid gently exfoliates dead skin without all that extra muscle work.

99. NAIPO FOOT MASSAGER WITH HEAT SHIATSU FEET MASSAGE MACHINE

With 18 deep-kneading nodes, this mid-range massager can target acupuncture points on your foot, stimulating blood flow and relieving stress. Take from it from one customer who commented: “My plantar heel pain is horrible. HORRIBLE. This machine makes it so much better when I use it regularly.”With 18 deep-kneading nodes, this mid-range massager can target acupuncture points on your foot, stimulating blood flow and relieving stress. Take from it from one customer who commented: “My plantar heel pain is horrible. HORRIBLE. This machine makes it so much better when I use it regularly.”

100. FIT KING LEG AIR MASSAGER

Why should your feet get all the love? These strange looking devices go all the way up to your calves.

101. SOTION SHIATSU FOOT MASSAGER MACHINE WITH HEAT FUNCTION, ADJUSTABLE INTENSITY, AIR COMPRESSION

No that’s not a Roomba. But this below-$100 massager does have a couple tricks up its sleeve—namely the air compression feature that differentiates this one from the pack