Shoes make the difference in foot pain, health

The workday can seem long when your feet hurt.

Podiatrists at the Temple University School of Podiatric Medicine give this advice:

Heels – Notoriously bad for your feet, heels cause a painful knot on the back of the heel, according to WebMD. Wearing heels constantly leads to a permanent, bony protrusion called the pump bump. Although ice, orthotics and heel pads may provide some relief, only lower heels will really help since they put the feet in a more natural position. Try heels no more than 2 inches high and even these should be used in moderation.

Ballet flats – Since these ultra flat shoes have no arch support, they lead to knee, hip and back problems. Wearers can also get plantar fasciitis, a very painful, though correctable, condition. Orthotic inserts can help.

Flip flops – People with diabetes should not wear them since they lead to minor foot injuries that can become major. They also have no arch support.

Steel-toed shoe wearers – Try a soft over-the-counter sole, or see a podiatrist for a custom-made orthotic insert.

Diabetics –  Get your feet measured so your feet won’t become crowded. Good foot coverage protects against minor cuts.

Pregnant women –  When your feet expand, buy a larger size shoe. Everyone should buy shoes at the end of the day when feet are naturally larger.

Podiatrists recommend these exercises: Sitting with feet on the floor, first lift just your toes and hold 10 seconds. Then with heels on the floor, lift the rest of the foot and hold for 10 seconds. To stretch the Achilles tendons, stand away from a wall with feet shoulder width apart and toes pointed straight ahead. Lean forward into the wall, bending the elbows. Hold for 10 seconds.