Tips For When You Get Home
• Soak your feet
Soak your feet in warm water and Epsom or bath salts. This will be soothing for tired and tense feet.
• Massage your muscles
Massaging the muscles in your feet will loosen and stretch out the overworked muscles and reduce the pain
• Stretch them out
Try some gentle stretches to stretch out the fatigued muscles – slowly move your feet around in circles – and forward and back – until you can feel all of the muscles and tendons stretch and release the built-up tension
• Elevate them
Elevating your feet will reduce any swelling or pain that has been building up in your feet, stack a few pillows and pop your feet on top while you relax in the evening.
If your feet are swollen or inflamed soak them in ice and water. Try and soak them for 20 minutes, this will reduce the swelling and get you back on your feet in no time.
To Help In The Future
• Find supportive shoes
Having shoes that are ill fitting or uncomfortable will make your feet feel worse, avoid blisters corns and other foot ailments by wearing the correct shoes – get fitted for the right shoes and get ones that are supportive and have a good sole to cushion your feet as you walk and reduce the impact of steps – arch support –
• Get insoles
Insoles will cushion your feet as you walk so that the impact on your feet with every step is reduced. You can also get specialised insoles for arc h support or issues like flat feet.
• Take regular breaks
Use your breaks to have a sit down and rest your feet for a while, little breaks add up and will keep refreshing your feet.
• Compression socks
Compression socks are great for people who are on their feet all day like nurses and carers. They compress your feet and ankles and encourage blood flow back up to the heart. This reduces swelling, and pain from the muscles in your legs working to push the blood back up.