How Seniors Can Prevent Foot Pain: 6 Tips & Expert-Backed Advice

Foot pain is a serious problem for seniors. Whether it’s due to aging, a medical condition, or maybe your lifestyle choices, it can put a serious damper on your retirement experience. Fortunately, you can do things that reduce foot discomfort and help you enjoy living an active, fulfilling life, regardless of the source of your pain. Here are a few practical tips and ideas to get you started.

1. Wear Proper Footwear

Shoes that offer enough arch support, cushioning, and a comfortable fit should be your top priority. Footwear with a large box toe can also provide your toes some much-needed space. The Family Foot Care Group recommends that you should avoid shoes that:

• Are sandals or flip-flops
• Are old or worn
• Have pointed toes or heels over 2 inches
• Have rocker soles

And remember—there are plenty of heels designed for senior women. Aerosoles, LifeStrides, and Nordstrom all offer shoes that are both stylish and comfortable for those special occasions.

2. Practice Healthy Foot Hygiene

Make sure you clean your feet with warm water and mild soap and change your socks at least once a day. When you wash your feet, make sure it’s followed by a thorough drying, particularly between the toes, where moisture can accumulate and develop fungal illnesses such as athlete’s foot. Given that foot sensitivity diminishes with age, you should routinely inspect your feet for any signs of injuries, sores, or blisters that can go unnoticed.

3. Exercise for Foot Strength and Flexibility

Exercising your feet can keep them limber and in shape, just like any other part of the body. This, in turn, can help prevent foot pain. Here are a few simple exercises to increase flexibility and avoid stiffness:

• Toe raises: Stand with your feet about hip-width apart and grip the back of a chair for support. Gently lift onto your toes, then lower back down. For more of a challenge, try performing the movement on one leg at a time.
• Ankle rotations: Sit upright in a chair with your back straight and breathe naturally. Extend one leg forward and slowly rotate your foot in a clockwise direction, then switch to counterclockwise. Repeat several times.
• Golf ball rolls: Sit in a chair with your feet on the ground and place a golf ball on the floor. Then, place your foot on the ball and gently roll it back and forth for about two minutes. Repeat on the other foot.
• Towel curls: Sit in a chair and place your foot on a towel on a hard surface. Using your toes, scrunch the towel toward you. Then, push the towel back into its original starting place. Repeat this 8 to 12 times.
• Marble pick-ups: Sit in a chair with your feet flat on the floor, and put a small bowl and a few marbles in front of you. Use your toes to pick up one marble at a time and put it in the bowl. Repeat on the other foot.
• Toe splays: Sit in a comfortable position with your feet flat on the floor. Keep your heels on the ground and spread your toes as wide as possible. Hold the position for 5-10 seconds.
• Toe extensions: Sit upright in a chair with your feet flat on the floor. Grab your toes with one hand and gently pull them upward until you feel a stretch. Hold for 10 seconds. Repeat 10 times on each foot.

Below are a few low-impact workouts you can easily do at home:

4. Maintain a Healthy Weight

Being overweight is hard on your entire body, including your feet. Extra weight can also aggravate bunions, plantar fasciitis, and arthritis, which can make them even more difficult to deal with. You can maintain a healthy weight by eating a balanced diet and exercising regularly. A nutritionist or doctor can also provide individualized plans for safely and sustainably losing weight for people trying to keep a good weight.

5. Be Mindful of Footwear Choices for Special Occasions

Supportive shoes are important for everyday activities, but you also need to choose the appropriate footwear for those special occasions, such as family reunions or other celebrations. It can be easier to wear more stylish but less comfortable shoes at these times. Still, comfort and support must come before fashion. You should look for shoes that mix flair and utility so that you can enjoy yourself at parties and family gatherings without any foot pain. The perfect shoes, such as those with flexible soles or cushioned insoles, can keep your feet comfortable throughout the day.

6. Improve Circulation

Poor circulation is a serious problem among seniors. Having poor blood flow to your feet could result in edema, numbness, and even a higher risk for infection. Try to avoid sitting or standing for long periods. You should get up, walk around, and stretch periodically, as well. Raising your feet can also improve your circulation and reduce swelling. If you’ve tried all that and still have poor circulation in your feet, then you might want to talk to your doctor about getting compression socks or stockings.

Other ways to improve circulation in the feet include:

• Foot massage: Gently massage your feet to stimulate the blood flow there. 
• Diet: Include foods rich in antioxidants and omega-3 fatty acids, like fruits, vegetables, fish, and nuts. 
• Hydration: Drink enough water throughout the day to stay hydrated. Men should aim for about 15.5 cups of water per day, while women should aim for about 11.5 cups.
• Ankle exercises: Do simple ankle rotations and toe lifts to activate the muscles in your lower legs. 

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