When you are so focused on completing your tasks, it is easy to lose track of habits that can affect your well-being, such as not drinking enough water, not eating well, not changing your worn-out shoes and more. Worry not, you are not alone. Here are 5 common mistakes that you make in your busy schedule that could lead to cracked heels and aching feet.
1: You sit at your desk all day.
On top of the usual stress, inactivity is a common cause of stiffness and sometimes even pain in your heels. This is because staying glued to your seat disrupts the blood flow to your feet and stiffens your body. As you hunch over your work, you force your body to maintain a posture that it is not made to do. Over time, your body will grow tense and ache. By remaining in the same position for hours, your heels will experience constant pressure that potentially forms the cracks you see today.
If you have been at your desk all day, try getting up and moving around. A short walk to refill your favourite beverage or even a simple stretch can do wonders for your posture, back and feet. You will feel a lot more energized and sharper when you jump back into your tasks again.
2: You are not stretching your feet regularly.
Not stretching is like forgetting to warm up before exercising. You are more likely to experience cramps and injure yourself if you use your muscles abruptly without warming them up first. Furthermore, overexerting these inactive muscles may also worsen your condition.
Tip: Stretch regularly! Take 5 minutes every day to stretch your toes.
You can set a timer for yourself to take frequent breaks. Whenever you get coffee or a snack from the pantry, take a moment to stretch your heels and toes. Go for a walk, because keeping yourself active eases the pain and stiffness. The trick is to take time doing them and stop as soon as your heels hurt.
Here are some stretches you can do!
Source: health.harvard.edu
A. Limber up: Circling your foot in both directions
B. Bottom-of-foot stretch: Holding your heels up with your toes carefully pressed against the ground.
C. Top-of-foot stretch: Holding your heels up with your toes carefully curled against the ground.
3: You often wear heels or ill-fitting shoes
These boots may be made for walking, but they are not always comfortable and can even restrict blood flow to your feet! High heels, pumps, and stilettos fit snugly around your feet and tend to force your heels upwards. These cause the toes to pinch and remain in an unnatural posture. The constant pressure, the rubbing of the skin and no breathing space dry out your heels, making them uncomfortable.
On the other hand, open-backed slippers and sandals that do not contain supportive padding can contribute to the formation of dry, cracked heels. The lack of support on your feet can affect your walking posture and even hurt you in the process!
Tip: Pick the right pair of shoes for you!
When choosing a pair of footwear, prioritize how the shoe will function for you.
- Start your selection by thinking about where, when, why and how often you will wear your new shoes.
- Next, pick a pair that is comfortable and easy to move in.
- When you try them on, ensure that there is room for your toes to wiggle around before taking them for a walk.
- Take note of how they feel on your feet and how well you can move in them.
4: You clean your feet with harsh soaps and brute force.
Whenever things get busy and you need to hustle, you might scrub your feet harder and use more soap than usual to clean yourself. Harsh soaps and rough scrubbing can damage the skin barrier, leaving it to crack and dry out. Over time, these cracks can become painful and bleed from all the harsh treatments.
Rather than using brute force, take the time to find a way to clean your feet effectively. To tackle difficult-to-reach areas and resilient dirt, a piece of washing cloth, a loofah or a sponge are your best friends. When you shop for soaps, look out for gentle or mild, non-fragrant soaps as strong detergents contain chemicals that could irritate your skin.
Now that you have gotten what you need, here is how you can remove the dirt from your feet in the showers:
- Adjust the water to your comfort and run it from your calf to the tip of your toes.
- Then, lather your washcloth or sponge until it is moist (not soaked) before adding some soap to it.
- Rub the cloth until bubbles form and begin removing the dirt gently from your feet.
- As you wash your feet, carefully go between your toes and under your feet.
- Complete your feet wash by rinsing off the soap and patting them dry.
5: You take hot showers and do not moisturize properly.
If you love saunas and hot showers, you might want to reconsider because hot showers throw your moisture level out of balance. The steaming water that trickles over your body may be comfortable, but it zaps away your skin's natural oils. You might even experience redness, inflammation and itching from staying in there every day. Ouch!
Instead, set the water to a moderate temperature before you begin with these 2 steps:
- Let the water run over your elbow.
- Next, adjust the temperature and the flow of your shower to your comfort.
*The water should feel warmer than your body but NOT hot.
After you exit the shower, dab your feet dry with a towel and apply Ellgy Plus Cracked Heel Cream to moisturize your feet. Skipping moisturization can cause your feet to be more susceptible to dryness and prone to painful cracks, especially if you take hot showers or work in a cold and dry environment for long hours. That’s why it’s best to nourish your feet at the end of the day to build a protective layer over them.
Conclusion
While you may make these mistakes whenever you’re busy, that does not mean you cannot grow from them. With every step you take towards a healthier you, you will feel a lot happier! To all the busy bees out there, you are doing great, but remember to put your feet up once in a while and take care of yourself!
References:
- Admin, U. P. M. C. (2022, May 24). Is a hot shower really that bad for your skin?: UPMC. UPMC HealthBeat. Retrieved February 3, 2023, from https://share.upmc.com/2015/01/hot-shower-bad-skin/
- Almawi. (2018, June 8). 6 foot care mistakes. Almawi Limited The Holistic Clinic. Retrieved February 3, 2023, from http://almawiclinic.com/2018/03/19/6-foot-care-mistakes/
- Aplesset. (2022, February 15). The dangers of too much sitting and how it harms the body. NewYork-Presbyterian. Retrieved February 3, 2023, from https://healthmatters.nyp.org/is-too-much-sitting-harming-your-body/
- Exercises and stretches to Keep Your feet healthy. Harvard Health. (2022, February 2). Retrieved February 3, 2023, from https://tinyurl.com/ymp55kdt
- The importance of stretching. Harvard Health. (2022, March 14). Retrieved February 3, 2023, from https://tinyurl.com/ymp55kdt
- Mayo Foundation for Medical Education and Research. (2018, December 24). Mayo Clinic Q and a: Take steps at home to manage dry, cracked heels - mayo clinic news network. Mayo Clinic. Retrieved February 3, 2023, from https://tinyurl.com/wk83y3wy
- Shih, A. (2019, October 21). Common foot care mistakes (you're probably making). Tucson Foot and Ankle Institute. Retrieved February 3, 2023, from https://tucsonfoot.com/blog/common-foot-care-mistakes/
