Add Shoes to Your Holiday Wish List for Foot and Joint Health

If we spend about half of our day standing up, we should prioritize comfortable footwear. It’s not too late to add new shoes to your holiday shopping list. Wearing the wrong shoes can affect your feet as well as your knees and hips.

Selecting proper footwear with arch support and a cushioned sole can stabilize joints and reduce pain associated with arthritis.

Common Problems That Cause Chronic Foot Pain

Pressure and friction cause most foot problems, so it is helpful to know some specifics about the anatomy of your foot. Many people experience pain because of their foot arch being too high or too low.

“X-rays of the foot reveal what kind of foot arch you have along with the structure of the foot,” said Ronald Lepow, DPM, assistant professor of orthopedic surgery at Baylor. “If you are experiencing pain, knowing these two things will help dictate a care plan.”

Arthritis or genetic predisposition can cause bunions, or bony growths that form where the big toe meets the foot. Bunions cause the big toe to turn inward toward the other toes. Wearing shoes with a narrow toe box can put pressure on the bunion and cause more inflammation.

Osteoarthritis can deform joints and allow bone spurs to develop in the heel. Bone spurs can interfere with joint mobility or put pressure on nerves.

Why Good Shoes Are Important

The key to maintaining mobility in older age is daily movement. Choosing the right shoes for your feet is especially important if you have osteoarthritis, rheumatoid arthritis or any other arthritic condition.

“Your feet determine how the mechanical forces of standing, walking and running get distributed to the knees, hips, back and spine,” said Robert M. Joseph, DPM, PhD, a podiatrist and spokesperson for the American College of Foot and Ankle Surgeons. “Shoe gear plays a critical role because it can change, for better or worse, how those forces are distributed.”

Sometimes, the correct pair of shoes can lower or eliminate foot pain.

• Choosing shoes with a wider toe box can relieve bunion pressure.
• Selecting a cushioned sole can prevent bone spur discomfort.
• Using shoe inserts can make walking more comfortable for people who have high or low arches.

How to Choose Shoes That Support Your Joints

You don’t have to wear orthotic shoes if you experience foot pain. However, some shoes provide more support and comfort than others.

Sneakers or Walking Shoes

Your athletic shoes may be the most important pair of shoes you purchase. There are two major categories:

• Neutral shoes are lightweight and work well for people with normal arches.
• Stability athletic shoes have a dense, cushioned midsole that provides shock absorption and prevents the foot from overpronation, or rolling inward. Overpronation can increase injury risk because it puts additional stress on muscles, ligaments and joints.

Dress Shoes

When shopping for dress shoes, prioritize function and comfort over style.

Men should look for a firm shoe that bends only in the front. Wider toe boxes will provide more comfort than narrow, so it is best to try on and compare several different styles.

Women should avoid a heel height of over 1.5 to 2 inches. Over time, wearing high heels can cause Achilles tightness that can require surgery. Wide rubber-soled wedges with a thick platform in the front can keep the ankle joint stable and prevent injury, according to the Arthritis Foundation.

Exercises for the Feet And Ankles

After you’ve purchased shoes that have adequate cushioning and support, you can focus on strengthening the muscles in your ankles and feet.

1. Calf stretch — Stand in front of a wall and put your right leg in front of your left leg. Reach both arms to the wall. Press the left heel into the ground and straighten the left leg while you continue to bend the right leg. Hold at least 15 seconds and then switch legs.
2. Calf raises — Stand behind a chair and place your hands on the back of the chair for support. Lift your heels off the ground and lower them.
3. Toe and heel taps — Sit toward the edge of your chair with both feet flat on the floor. Extend one leg forward and tap the heel on the floor. Return to the starting position and repeat 10 times with each leg.

Visit Your Orthopedist About Chronic Joint Pain

You don’t have to live with daily joint pain. Instead of using the internet to try to self-diagnose, call your orthopedist. During your appointment, you can talk about anything from your medical history to the type of shoe you wear. Your orthopedist will provide you with treatments to help you remain active and independent.

Sometimes you can obtain relief through physical therapy, a cortisone shot or a fitted pair of shoes. In other instances, you may need a procedure to repair damage or restore mobility. Total hip or total knee replacement could be the solution if you have already tried non-surgical treatments.

Schedule an appointment with your orthopedist for an accurate diagnosis and a prompt treatment plan. You don’t want to miss any activities during this festive time of year.