How To Evade Achy Feet While Working At Home

Foot pain and other issues can result from not wearing supportive footwear regularly, according to Dr. Ratnav Ratan, an excellent orthopedic doctor in Gurgaon.

“Numerous individuals are continuing to work at full-time or home part,” Dr. Ratnav Ratan says, “which for some can indicate walking around barefoot or wearing slippers.” “As a result, we’re seeing a lot of patients with foot problems.”

He adds that taking care of your feet will not only assist you in evading typical injuries like plantar fasciitis and tendonitis, but it will also help you avoid developing other issues with your hips, knees, and back.

Dr. Ratnav explains some of the most common foot problems he sees and how to treat them.

Consider Shoes To Be Shock Absorbers

It’s critical to put the same amount of thought into selecting an at-home shoe as you would into choosing an appropriate shoe for your commute into the office. Also, walking barefoot at home is not recommended.

All types of footwear protect your feet. Walking barefoot for weeks or months can cause significant stress to your:

  • Tendons 
  • Arches 
  • Joints
  • Plantar fascia 

This can result in various complications, ranging from minor calluses to more severe issues like arch collapse.

It may help think of shoes as shock absorbers, and some of us require more shock absorption than others, according to Dr. Ratnav Ratan, one of Gurgaon’s best orthopedists.

“If you have sore feet—or have ever had foot problems—wearing a pair of ‘house shoes,’ or ‘house slippers,’ is a good idea.”

Dr. Ratnav refers to a hard-soled, slip-on shoe or slipper that is worn solely inside the home (ideally) to avoid bringing dirt or bacteria in.

He recommends a slipper without laces or a slip-on clog for practicality. You won’t have to tie and untie your shoes ten times a day

Because the more complex the sole, the less stress the joints and tendons in your foot experience with each step, a rigid sole is required. Instead of transferring the stress to the foot, the sole complex moves it to the shoe.

If you’re at home, you might go up and down the stairs dozens of times a day—or do housework. And those aren’t activities that should be done in non-supportive footwear. Avoid fluffy, formless slippers in general.

A good rule of thumb is that if you can’t walk in it comfortably for a few blocks, you shouldn’t wear it around the house all day.

Painful Tendonitis

Since the pandemic began, one of the most common foot problems in patients is Achilles tendonitis, or tendon inflammation (a thick cord of tissue that connects muscles to bones).

The Achilles tendon runs from the back of your calf to your heel bone. Achilles tendonitis affects the foot and ankle, causing pain and swelling.

The following are the causes of Achilles tendonitis:

  • An injury
  • Overuse
  • Flat feet 

“It can be a problem, especially if people with flat feet don’t wear supportive shoes regularly for six months to a year,” he says.

“As the arch of the foot flattens, the tendon in the arch becomes inflamed. It’s excruciatingly painful and can be crippling.”

Patients with posterior tibial tendonitis, which causes a collapsed arch or flat foot, are more common.

The Fix: Rest, ice, and staying off your feet as much as possible are the first things to try for acute pain.

Another requirement is to find footwear that provides adequate arch support.

Some people may require an ankle brace or additional shoe inserts, but for the most part, proper footwear is sufficient.

Tendon flare-ups usually last a few months, but most patients notice improvement within a week or two.

Tendon problems should be treated properly. You should avoid developing a chronic tendon problem because they are more challenging to treat.

Image via unsplash

Plantar Fasciitis: Heel Pain That’s ‘stabbing’

Plantar fasciitis is an inflammation of the band of tissue on the bottom of your foot that affects many patients.

Stabbing pain in the heel is a common symptom, which is most severe when you first get out of bed in the morning.

This is the case because the plantar fascia, which ranges from the heel to the base of your toes, tightens overnight.

The plantar fascia is a band of tissue that runs along the bottom of the foot, supporting the arch and absorbing stress.

Too much pressure, such as standing for long periods on a hard surface, wearing the wrong shoes, or running, can cause irritation and small tears in the tissue band.

“The pain is usually on the bottom part of the heel,” says Gurgaon-based orthopedic Dr. Ratnav Ratan.

Tight Achilles tendons and calf muscles are linked to this condition. The forces can tighten up if people spend a lot of time sitting, and wearing the wrong shoes can exacerbate the problem.

Nurses and others who work outside the home and are on their feet all day should wear supportive shoe that isn’t too soft or flexible. This can include things like:

  • Sneakers
  • A hard clog
  • A work shoe depending on personal preference

The Fix: In addition to wearing supportive footwear and avoiding walking around barefoot, Dr. Ratnav Ratan recommends a home stretching program to address tightness in the calf muscles and Achilles tendons.

Wearing a soft, flexible splint that holds your foot at a 90-degree angle while sleeping is another effective treatment that keeps the plantar fascia stretched out.

You can also wear a splint while watching TV on the couch.

It is not chronic like plantar fasciitis.

“People frequently worry that it’s the beginning of something like arthritis, which worsens over time,” he says.

It could take several months of:

  • Conservative
  • Noninvasive
  • Nonsurgical treatments

Plantar fasciitis, on the other hand, usually improves over time.

Lifestyle and Physical Therapy

In addition, exercise, physical therapy, and weight loss can all help with foot pain.

“Every pound of weight you add to your body adds six pounds of pressure to your foot.” So, if you lose 10 pounds, your foot will be relieved of 60 pounds of pressure,” says Dr. Ratnav Ratan.

Many people have gained weight due to the pandemic, exacerbating the problem. But, as the doctor points out, the key is not to try to reverse it too quickly.

“Trying to reduce weight by suddenly walking a lot is hard on your feet, and it can lead to other foot issues.” As a result, I frequently advise cross-training, including low-impact cardio activities such as biking or swimming.

You can walk, but do so slowly and comfortably, and always wear good, supportive shoes.”

Hiking shoes are frequently a good choice for walking on uneven surfaces, such as trails. “They’re a little safer than sneakers and provide better protection for your foot and ankle,” he says.

Physical therapy may be recommended for persistent foot problems in some cases. Physical therapists have a variety of techniques that can help you recover faster.

Tendonitis and plantar fasciitis are chronic conditions that rarely require surgery. Dr. Ratnav Ratan, Gurgaon’s outstanding orthopedic doctor, says, “We always treat our patients first with nonsurgical options to hopefully manage the condition before we ever talk about surgery.”

But, if you have foot pain, don’t be afraid to seek medical help.

People are hesitant to seek medical help during the pandemic, but if you have a foot problem that has been bothering you for a long time, you should see your doctor. There may be simple solutions.”

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