Most foot problems don’t start with a slap shot. Mine did, square on the foot.
I kept playing. Growing up in hockey, you did whatever it took to help the team win. Turns out the foot was broken. I spent about three months in a walking boot.
That foot has never been quite the same. The arch tends to collapse, which puts extra stress on my knee and pelvis. Years later came plantar fasciitis and a swollen knee.
For most people, there’s no single injury. Foot problems build slowly, from how we stand, how we walk, and what we put on our feet.
Below are the five habits I recommend most to prevent foot problems like arch pain and plantar fasciitis. They’re the same ones I use on my own feet.
Why So Many People Have Foot Problems
Your feet were built to move over grass, dirt, sand, and rock. Uneven ground makes the small muscles in your feet work, adjust, and get stronger with every step.
Most of us now spend our days on concrete, tile, and hardwood. Hard, flat surfaces don’t give. The arch takes more of the load, and the muscles that support it do less of the work.
Shoes add to it. Thick cushioning and rigid soles mean your feet feel less of the ground. Over time, the muscles that hold up your arch can weaken, and the ligaments can stretch.
The result is often a flatter arch, sore feet, and stress that travels up to the knees, hips, and lower back.
5 Ways to Prevent Foot Problems
1. Vary Your Walking Surface
Get off the pavement when you can. Walk or run on grass, trails, sand, or hills. Step over logs and rocks along the way. Even running laps on the grass at a local park instead of the sidewalk makes a difference.
Need somewhere to start? Here are my favourite Kanata trails and Gatineau Park trails.
2. Spend Some Time Barefoot
Going barefoot at home, on the lawn or at the beach lets your feet feel the ground and work the way they were designed to. It’s one of the simplest ways to rebuild strength in the small muscles of the foot.
Build up slowly. Skip barefoot walking if you have diabetes, numbness in your feet, or an open wound.
3. Strengthen Your Feet
A few minutes a day is enough:
- Towel scrunches: Sit with a towel on the floor. Keep your heel down and use your toes to pull the towel toward you.
- Calf raises: Rise up onto your toes, pause, then lower slowly. Start with 10 to 15. Hold a counter for balance if you need to.
- Single-leg balance: Stand on one foot for 30 seconds while you brush your teeth. Then switch.
Stronger small muscles in the foot are one of the best long-term supports your arch can have.
4. Wear Shoes That Suit Your Day
There’s no single perfect shoe. On concrete all day, some cushioning and support makes sense. For walking, play, and time outdoors, a flexible sole with less padding lets your feet do more of the work.
Whatever you wear, give your toes room to spread. If they’re squeezed together, the shoe is too narrow.
5. Use Orthotics as Support, Not a Fix
Orthotics can help, especially on hard floors all day. I wear them myself on concrete.
But an insert alone won’t make your feet stronger. Suppose you rely only on the orthotic; the muscles that should be supporting your arch never get the work they need. Use them alongside the exercises above, not instead of them.
What My Broken Foot Taught Me
Rehab with a chiropractor and a physiotherapist helped. When the plantar fasciitis showed up years later, I added custom orthotics.
The orthotics weren’t enough on their own. My feet felt and worked best when I combined support on hard surfaces with time barefoot, varied terrain, and regular foot exercises.
Support where you need it. Strength everywhere else. It’s the same approach I use with patients today.
When to See Someone About Foot Pain
Some foot problems need more than home care. See a health professional if you have:
- Foot pain that lasts more than two weeks
- Swelling, or trouble putting weight on your foot
- Numbness, tingling, or burning in your feet
- Heel pain that’s worst with your first steps in the morning, a common sign of plantar fasciitis
- Any foot problem if you have diabetes (see your medical doctor first)
Feet, Knees or Back Bothering You?
Foot problems rarely stay in the foot. A collapsing arch can show up as knee, hip, or low back pain long before the foot itself hurts.
If something hurts and you’re not sure why, click here to start with a free consultation at our Kanata clinic. I’ll listen to what’s going on and look at how your feet are moving and what may be feeding the problem further up.
