It’s no secret that nurses and healthcare workers are required to be on their feet for long hours of the day. This often leads to sore and tired feet, which can impact both their work performance and quality of life.
If you’re a nurse with sore feet, then you probably know exactly what I’m talking about.
However, thankfully, there are a few things you can do to help ease the discomfort and get some much-needed relief. Here are the top 10 foot care tips for nurses and healthcare workers with sore feet:
1. Wear the Right Shoes
One of the most important things you can do for your feet is to wear the right shoes. This means shoes that fit well and provide good support. Look for shoes with plenty of cushioning and arch support to help reduce foot fatigue.
Some reliable brands that you can consider include:
The best specific style of shoe may vary depending on your individual foot type and needs. For example, if you have high arches, then you may benefit from a stability shoe.
If you have flat feet or low arches, then a motion control or cushioned shoe may be a better option.
The professional clogs by Dansko are a reliable option for nurses and healthcare workers.
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2. Wear High-Quality Insoles
In addition to wearing the right shoes, you can also protect your feet by wearing high-quality insoles. Look for insoles that are designed to provide extra cushioning and support. This can help reduce foot pain and fatigue throughout the day.
There are a variety of different insoles on the market, so it’s important to find the right ones for you. Consider your foot type and specific needs when choosing insoles. For example, if you have high arches, then you may benefit from an arch-supporting insole.
However, we generally recommend the FORM MAXIMUM Comfort Insoles for nurses and healthcare workers. That is because they provide the most support while giving you the best bang for your buck.
3. Wear Compression Socks
Another great way to reduce foot pain is to wear compression socks. These are specially designed socks that help promote blood flow and reduce swelling. They’re often worn by athletes, but they can be beneficial for anyone who stands or walks for long periods of time
Of course, this includes nurses and other medical professionals.
There are a variety of different compression socks on the market. You can’t go wrong with the FuelMeFoot Copper Compression Socks because they’re comfortable, durable, and effective.
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4. Stretch Your Feet
Stretching your feet is an effective way to help reduce stiffness and pain. Therefore, it’s important to stretch both the muscles and tendons in your feet. This will help improve your range of motion and flexibility.
Here are a few simple exercises you can do to stretch your feet:
- Toe raises: Slowly raise your toes off the ground and hold for 5 seconds. Then, lower them back down and repeat.
- Heel raises: Place your hands on a wall or other support for balance. Slowly raise your heels off the ground and hold for 5 seconds. Then, lower them back down and repeat.
- Toe curls: Place a towel on the floor and use your toes to scrunch it up. Then, release the towel and repeat.
- Ankle circles: Rotate your ankles in circles, both clockwise and counterclockwise.
By stretching your feet on a regular basis, you can promote the health of your feet while helping prevent pain and injuries over time.
5. Keep Your Toenails Trimmed
Another important aspect of foot care is to keep your toenails trimmed. This will help prevent ingrown toenails and other problems with your feet.
Thankfully, this is an easy problem to prevent.
Simply use a nail clipper to trim your toenails straight across rather than along the sides. This helps keep them growing straight so that they’re less likely to grow inside of your skin.
Just don’t overdo it. If you trim them too short, then you are just as likely to cause an infection.
6. Soak Your Feet
Soaking your feet is a great way to relax them after a long 12-hour shift. This is also an effective way to reduce foot pain and swelling.
One effective technique is to alternate your feet between hot and cold water. This is known as hydrotherapy, which is a technique that has been used for centuries to treat a variety of physical ailments.
First, soak your feet in hot water for 3-5 minutes. Then, immediately switch to cold water for 1 minute. Repeat this process 3-5 times.
The hot water helps dilate blood vessels, releasing toxins from tired muscles. Then when you follow it up with cold water, blood moves away from your feet, which reduces inflammation.
Or a simpler approach is to soak your feet in epsom salt for about 20 minutes. This will also help reduce swelling and pain.
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7. Moisturize Your Feet
Another important foot care tip is to moisturize your feet on a regular basis. This helps keep the skin on your feet soft and supple, which can help prevent cracks and other problems.
If your feet were to crack due to excess dryness, this could increase the likelihood of an infection.
For the best results, try to find a moisturizer that contains neem or karanja oil because their antimicrobial properties can help promote healthy feet.
Also, try to avoid putting moisturizer between your toes as this could lead to an infection or fungal growth.
8. Maintain a Healthy Body Weight
If you’re carrying around excess weight, then this can put additional strain on your feet. This can lead to pain, swelling, and other problems with your feet over time.
That’s why it’s important to maintain a healthy body weight if you want to truly optimize the health of your feet.
There are a variety of ways you can do this, such as eating a healthy diet and exercising on a regular basis. It definitely not an easy task, but it’s worth it for the sake of your feet.
9. Avoid Wearing Worn-Out Shoes
If you are wearing worn-out shoes while on the job, you are increasing your risk of developing pain or an injury to your feet.
That’s because worn-out shoes often lack the support and cushioning that your feet need, which increases strain and can lead to problems over time.
In general, it is recommended to replace your shoes every size month, or every 250-500 miles that you travel in them. However, this will vary depending on things like your weight, gait, and the type of shoes that you’re wearing.
10. Don’t Ignore the Pain
If you’re experiencing pain in your feet, it’s important to take action rather than ignoring it and hoping it goes away. This is especially true if the pain persists for more than a couple of days.
There are a variety of potential causes of foot pain, such as:
- Bunions
- Plantar fasciitis
- Stress fractures
So, if you’re experiencing pain, the best thing to do is make an appointment with a podiatrist. They will be able to diagnose the problem and recommend the best course of treatment.
And be sure you follow each of the other tips on this list and you’re sure to have happy and healthy feet while on the job.
Final Thoughts
As a nurse or healthcare worker, your feet are your foundation. Therefore, without taking care of them, you put yourself at risk for a variety of problems that can impact your ability to care for your patients.
However, by following the tips mentioned in this article, you can help ensure that your feet stay healthy and pain-free while on the job.
So, be sure to incorporate each of these techniques into your daily routine to help keep your feet happy and healthy. Thanks for reading!
Written by:
John Landry, BS, RRT
John Landry is a registered respiratory therapist from Memphis, TN, and has a bachelor's degree in kinesiology. He enjoys using evidence-based research to help others breathe easier and live a healthier life.
References
- “Understanding the Nature and Mechanism of Foot Pain.” NCBI, www.ncbi.nlm.nih.gov/pmc/articles/PMC2631512. Accessed 2 July 2022.