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Pedi-Cures: Solutions to Common Foot Problems

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DIY Foot Treatments

Flex Your Feet

Beat pain with these easy moves.

Do three sets of each stretch three times a day -- on waking, in the afternoon, and before bed -- if you have foot pain, says Dr. Rose. Otherwise, do them once daily as a preventive measure.

Standing Stair Stretch

Targets Achilles tendon
Stand on a stair and rise up onto the balls of your feet. Lower heels toward the stair below while squeezing calf muscles. Hold for 30 seconds.

Upper-Calf Stretch

Targets Achilles tendon
Stand facing a wall with hands against it. Step left foot back and right foot closer to wall. Keep left heel flat on floor. Lean hips toward wall and hold for 30 seconds without bouncing. Switch legs and repeat.

Lower-Calf Stretch

Targets Achilles tendon
Start in same position as in the Upper-Calf Stretch. As if you're going to sit down, bend left knee as much as you can while still keeping heel on floor. Hold for 30 seconds. Switch legs and repeat.

Seated Stretch

Targets plantar fascia
Sitting on a chair, bring right leg up and rest ankle on left knee. With one hand, gently pull toes toward shin as far as they can go. (You'll feel the stretch on the bottom of foot.) Hold for 30 seconds. Switch legs and repeat.

DIY Sole Savers

Remove a wart with duct tape.
Some research has shown that this method is effective. Place a small piece of duct tape over the wart and leave it on for six days, replacing it if it falls off. Then peel off the tape, soak your feet in warm water, and file the wart gently with a pumice stone or emery board. Let the area air out for a half day before reapplying new tape. Repeat the process until the wart is gone or see a doctor if it isn't improving. "The tape creates mild irritation, which jump-starts your body's immune system," explains Dr. Leahy.

Fight infections with Lysol.
Spritz it in your running shoes post-workout to kill any fungi or viruses they may be harboring.

Burst a blister with a sewing needle.
Sterilize the needle and the blister with rubbing alcohol, pierce the side of the blister, and then gently press to drain. (Don't pluck off the skin.) If you have a compromised immune system or if the blister is blood filled, which can signal an infection or more serious problem, see your physician, Dr. Leahy says.

Pumped-Up Kicks

How to get height with less hurt.

High heels are bad for your feet and body alignment, so try not to wear them every day. Look for these special features to find the perfect pair.

  • A wedge provides more support than a thinner heel.
  • Padding in the ball of the foot offers shock absorption and cushioning.
  • A rounded toe gives your tootsies some wiggle room.
  • A platform lessens the angle from heel to toe, spreading out your weight.
  • Leather and suede breathe better than synthetic materials.

From left: Banana Republic Laurel Pump ($120, bananarepublic.com), Geox Peonia Sandal ($165, Geox stores), Rockport Janae Dorsay Shoe ($140, rockport.com)

Originally published in FITNESS magazine, May 2012.

 

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annecooks1 wrote:

Good article. I have had to use orthotics for years and it does help. I have also done foot exercises for years, but I have "sluffed off" for a period of time. i will get back to them.

6/1/2012 07:29:22 AM Report Abuse
clicker_36haha wrote:

There are exercises that will help plantar fasciitis! Don't automatically go for the shot, they hurt like heck.

5/30/2012 06:23:15 PM Report Abuse
think_heather1 wrote:

spraying your shoes with lysol is a good idea! ima do it. :))

5/30/2012 03:40:42 PM Report Abuse
leeannjacobson1 wrote:

nadiawheeler- If you are going to criticize spelling, you should check it out first. Tendinitis is the correct spelling but informally Tendonitis can be used also. Your message also has please spelled wrong....really!!

5/30/2012 01:44:00 PM Report Abuse
nadiawheeler wrote:

Inflammation of the tendOn is tendOnitis, not tendInitis...Pleses spell correctly!

5/30/2012 12:18:30 PM Report Abuse

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