You’re probably familiar with the usual suspects behind the throb in your feet: too many hours in sky-high stilettos, bunions, and plantar fasciitis or heel spurs. You spend a lot of time on your feet, so a nagging pain now can turn into a serious issue later if you don’t address it. But there are a few not-so-obvious reasons your feet might be hurting – and which you can work on right now. Here are a few ways you might be causing extra wear-and-tear on your feet without realising it.
You’ve been buying the same shoe size since you were 18
If you haven’t had your feet measured recently, there’s a good chance you’re squeezing into the wrong size. “Feet can increase in size with age or pregnancy, so a proper shoe fitting is important,” says podiatrist Rachel Glick. (A recent UK study found that as nearly half of women surveyed were wearing the wrong-sized shoes!) When you’re shopping for shoes you’ll wear every day, get measured by a professional – and if an older pair starts bothering your feet, it’s time to let them go.
You tend to believe in fashion over function
It’s basically ‘Shoes 101’ that high heels hurt your feet, but you also have to be careful with flats: if the toe shape is too constrictive, it can cause problems. “Avoid shoes with pointed tips, which can cause crowding in the forefoot,” Glick suggests. “This can lead to callus formation, bone spurs, inflamed nerves, or even promote toe deformities.”
You’ve gained a little weight
While a small fluctuation in our weight is normal from summer to winter, and around holidays or when we are experiencing times of stress, those added kilos can put an extra load on your feet. “Your feet bear two to three times your body weight when walking and up to five times your body weight when running,” Glick says. So while putting on a few kilos may not make a huge difference in how your jeans fit, it has a much bigger impact (literally) on your feet.
You hurt your back (or knee or hip)
If you’re nursing an injury that makes walking painful, your feet will pick up the slack. “Your body will naturally guard an injured area, and the resultant limp will place added pressure on the next-best joint,” Glick says. And it works both ways, so if you have unexplained leg or back pain, getting fitted for orthotic insoles might bring relief.
You went overboard at the gym
If you’ve been gung-ho about high-impact exercise, a stress fracture – a tiny break caused by repetitive force – may be causing your pain. “Stress fractures in the foot are typically an injury of overuse,” Glick says. Talk to your GP if your feet hurt more with every workout, or you’re experiencing swelling.
You went shoe shopping in the morning
A pair that fits perfectly in the morning may be uncomfortably tight by the time you leave work because feet tend to swell throughout the day. “Try on shoes at the end of the day when your feet are most swollen,” Glick says.
You need arch supports
Your feet can flatten as you age, so you may need orthotics. These inserts help correct problems like fallen arches and flat feet. Heel pain is a pretty reliable sign that you need better arch support. “Podiatrists are trained in evaluating your foot type and gait, and they can devise a custom insert or orthotic that fits into your shoe to prevent joint breakdown and future complications,” Glick says.
If your feet have been bothering you a lot, you might want to talk to your GP or visit a podiatrist (you don’t need a doctor’s referral) – and find out what steps you can take to ease the pain.
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