Category: Health

How Can High Heels Damage The Feet?

High heels may be beautiful, but can they be hiding a less than beautiful reality for your foot health? High heels give legs a slender and toned look through drastically altering the position of the foot. By balancing most of the weight on the ball of the foot, pain in this area can arise as well as a hardening of the skin and blistering. This can even cause a shortening of the Achilles tendon. Other problems caused by unnatural weight distribution are arch pain, as well as pain and cramping in the toes. 

As a secondary effect of an altered weight distribution of the foot, your walk gait may be altered when wearing heels to accommodate discomfort and help balance. This may go on to cause strain and stress to muscles in the ankles, legs and knees. Prolonged stress on areas of the foot can eventually lead to conditions such as bunions and hammertoes, and even arthritis in extreme cases. 

The Science Behind High Heels

High heels force the foot into a plantar flexed position, like when pushing the gas pedal of a car. This position is achieved through engaging the ankle joint and can over time cause stiffness of the Achilles tendon. When wearing high heels, muscles are engaged even in a non-moving stance position. This causes muscle strain and fatigue. 

Naturally, a foot in motion rolls from heel-to-toe in a back-to-front motion. When wearing heels however, the gait is altered and reduced in length, with weight and force unnaturally distributed, resulting in knee flexion as well as hip and lower back strain. This can cause a higher risk of knee osteoarthritis because the knees absorb shock over the natural foot motion distribution. 

How To Wear Heels Safely

Obviously, heels are not the best for your feet, but sometimes that’s not going to stop a person when heels are such a fashion staple. Here are some tips to prevent some of the described foot problems when wearing heels:

• Limit your time and take a break. Taking a break between long periods of heel wearing can help ameliorate some of the compounding stress and tension. Try carrying an extra pair of shoes and switching out your heels throughout the day, or slipping them off when seated. 
• Stretch. Try some stretches focusing on stretching the Achilles tendon. Facing a wall for support with knees slightly bent, stretch one leg backwards with both feet remaining flat on the floor until there is a stretch resistance in the tendon of the stretched leg.
• Find the correct fit. Poor fitted heels will exasperate gait and strain problems. Make sure your shoes are as comfortable as possible and don’t allow the foot to slide when walking.
• Add padding. Heels can cause pressure on the balls of the feet, added padding such as an insole could help keep pain at bay. Additionally, adding padding around common pressure areas such as the little toe and heel can alleviate some pressure that may negatively affect posture and gate. 

What Are The Alternatives To High Heels? 

Fashionable footwear doesn’t have to be uncomfortable. To keep your toes healthy, it’s best to wear supportive, well-fitted shoes, along with measuring your feet and wearing the right shoe size.

If you like to elongate your frame with heels, why not try an alternative such as platform shoes or block heels? Unlike traditional high heels, block heels don’t drastically alter the position of the foot, and sometimes the slight elevation of the heel can be beneficial for people who feel discomfort in flat shoes because of tendon or arch problems. 

Here at Uufey we provide comfortable, orthotic, fashionable footwear. Orthopaedic Footwear aims to correctly align the foot position and give the feet optimal comfort and can also help prevent foot conditions by supporting joints and muscles.

Included in our range is Shine Orthotic Sandal. With a raised heel, this sandal alternative gives added height whilst not compromising on comfort. Stilettos may be iconic, but you will always look your best when you feel your best. 

Please note the content of our blog is not intended to substitute for professional medical diagnosis or advice. 

Why Do People Get Injuries When Running?

Running injuries commonly happen when a person uses the incorrect footwear for their needs, or use incorrect technique resulting in a strain injury. When running, a lot of stress is put on the joints of the legs, feet and lower back. Strain can be an immediate injury or gradually sustained over time from this stress.

During running, our posture naturally self-corrects to the most comfortable running position, but this may go on to cause gradual strain to other areas of the legs and feet, for example, heel striking may feel comfortable but could eventually lead to calf strain if the running shoes don’t have enough shock absorption. 

Here Are Some Of The Most Common Running Injuries:

Achilles Tendinitis

Achilles tendinitis is when the heel tendon becomes inflamed, usually with the symptoms of swelling, unusual warmth, and soreness. If care to reduce further damage is not taken when showing symptoms of Achilles Tendinitis, this may result in a tear of the tendon, usually needing surgical intervention.

Hamstring Injuries

Because your hamstring helps to stop your lower leg momentum when running, gradual tears in the hamstring fibres can occur. Stiffness, tenderness and pain are symptoms of hamstring strain and efforts should be made to rest the muscles before a permanent injury.

Knee Strain

Knee Strain is the most common running injury with up to 50% of running injuries being to the knees. Runners Knee refers to pain around the knee and kneecap that although isn’t usually permanent, can take up to 6 weeks to go away when the knee is given proper time to recover by not being put under stress with hard exercise or excursion.

Stress Fractures

Stress Fractures are hairline cracks that form in the bone after stress. The impact stress of running can cause these hairline cracks to form in the feet and legs. Pain, tenderness and swelling can all be symptoms of hairline cracks. Should you suspect a hairline crack you may wish to see a doctor for an X-ray and rest the bone by not doing hard exercise.   

Should you get an injury you may wish to follow the RICE protocol – rest, ice, compression, and elevation.

Rest is important to stop an injury further progressing and to begin healing. Ice can help to reduce swelling and pain in an area of discomfort. Swelling can be prevented by compression with either a sock or bandage, and elevation can further reduce swelling and pain by raising the affected area above the level of the heart. Keep the RICE protocol in mind should you sustain a running injury but always seek professional medical advice if pain does not go away.

Prevention

You can aim to prevent running injuries by employing the right running technique and footwear.

Correct Technique

The three strike positions are heel strike, mid-foot strike, and toe strike. The one in which you choose to employ in your running technique depends on your physique so that force is distributed around the feet and legs in the most optimal way for reduced stress. Heel striking can be high impact on the knee and tibia.

Mid-foot striking can stop over-striding by keeping the legs closer in line to the body, distributing weight more evenly. Toe-strike can be stressful on the calf and Achilles heel, but is often referred to as the natural way to run as the ‘springiness’ of the tendons helps in continuing momentum, however tendons in the legs can become strained. Running form will vary by individual but keep these factors in mind when experimenting in finding a running style that is comfortable for yourself and always stop if pain occurs.

Correct Footwear

Footwear that absorbs shock and so reduces the risk of stress injuries is important for runners. Orthopaedic footwear should also fit the feet correctly, comfortably supporting the arch and midsole, and helping the foot stays in correct posture.

Opting for suitable footwear such as Chemin, a supportive orthotic trainer with shock absorption will help protect your feet from injury. Chemin cushions the ball of the feet for correct running posture and gradually moulds to your foot to fit like a glove. The lightweight EVA midsole will conform to your specific foot shape for unique support, providing maximum comfort and support when running.

5 Natural Remedies for Foot Health

When it comes to foot pain, your plans for the day can often grind to a halt. In some cases, this may even be for weeks or months. The good news is there are many natural remedies for most common foot ailments with science-backed evidence supporting improvement to foot health.

Read on to learn about these simple, holistic remedies for foot pain that doctors recommend for plantar fasciitis, bunions, and more.

 Essential Oil Foot Soak

Tea tree oil is an essential oil popular for its use as a natural anti-fungal treatment. A foot soak with tea tree essential oil can aid and prevent fungal nail, treat odour, and help with cut and wound healing. Tea tree oil is very strong and should be adequately diluted, use no more than 4 drops in a foot bath with warm water, or risk eye and respiratory irritation. For sore feet and tight muscles, try eucalyptus essential oil for its anti-inflammatory and muscle relaxing benefits. Add 5 drops to a foot bath and soak for 20 minutes. This oil is a gentler oil and can also be mixed with a lotion or moisturiser and applied directly to the feet. 

 Epsom Salt and Sea Salt

An epsom salt foot soak can aid in pain relief and exfoliation, as well as having anti-fungal benefits. To exfoliate using Epsom salt, use the salt as a scrub on the dry areas of the feet whilst damp. Talk to your doctor about Epsom salt foot baths if you are pregnant or have any underlying health conditions and stop immediate use if you suffer any side effects such as itching or irritation. 

Sea salt can also be used as it too is beneficial for the skin, is exfoliating and aids in circulation. Sea salt also contains trace minerals such as magnesium and zinc that can be good for the skin. A high-quality Dead Sea salt will contain the highest trace mineral content. Choose a coarser grain for more exfoliation and a finer grain for more sensitive skin. 

Honey

Honey is a natural antibacterial and anti-fungal, being used as a natural aid for healing wounds for centuries. Using honey on your feet is a gentle and natural way to keep fungal outbreaks at bay whilst mistrusting and soothing dry and cracked skin. Some ways to use honey on your feet include:

• adding honey to your moisturiser or foot cream.
• making an overnight honey foot mask with runny honey and lemon. 
• using honey as a massage lubricant before rinsing with warm water.

 Doctor Fish 

Pedicures by Red Garra fish, or “doctor fish”, have become a spa trend in recent years for their use in nibbling away the dead skin of the feet. In this spa treatment, feet are placed in a tank of the fish whilst they nibble away, leaving smooth, exfoliated skin. This trend has come into some controversy though with concerns about sanitation for flesh-eating fish and the use of cheaper, less tactful, fish being used over the expensive Red Garra in some treatment facilities. Before you go for this treatment, be careful to fully research any spa facility and read reviews. 

Remedy 5: Coconut Oil 

Coconut oil is a great way to hydrate the skin and aid in the prevention and treatment of cracked and dry feet. This thick oil helps create a barrier to ‘lock in’ moisture to the skin. Additionally, coconut oil is naturally an anti-fungal. To apply coconut oil, massage the oil all over the feet until warm and then use your thumbs in up-and-out T-shaped motions to massage the oil deep into the skin. Coconut oil is best used after feet are washed to prevent and replenish dryness. 

Cold and numb feet aren’t always a sign it’s time to put the heating on this winter, sometimes it can be an indication that you have poor circulation in your feet. Good circulation to your feet is important for foot health and functionality, but circulation impairment is a common side effect of age and an all-too-common sedentary lifestyle. Other symptoms include the feeling of ‘pins and needles’, dry and scaly skin, pain and aching, and changes to the appearance of the foot such as engorged veins and discolouration. 

Ways to improve circulation in your feet

Whilst minor circulation symptoms can be self-managed, if symptoms are persistent and problematic you may want to seek medical help. Impaired blood flow can be a symptom of an underlying condition such as atherosclerosis, deep vein thrombosis or diabetes, or lead to other effects such as blood clots and impair healing to the feet and legs. Here are a few ways you can help improve circulation in your feet:

Move, stretch and exercise

It doesn’t matter the amount you’re able to exercise, only that you do it. Any amount of movement to get the blood pumping will aid in circulation to the feet, be it a walk, a jog or a yoga session.

Avoiding long periods of immobility will help in circulation, even if as simple as taking a stretch break every hour at the office desk. Ankle rolls, heel lifts and knee ups are all simple ways to get the blood flowing to your feet even from a seated position.

Leg elevation will also improve circulation, this can be as simple as sitting on a recliner chair, or if you’re feeling more adventurous, aligning your legs straight vertically on a wall and holding in the legs up the wall yoga pose. 

Keep your feet warm 

Try extra thick socks and a heating pad to counteract the effect of poor blood flow on your cold feet. Try a warm foot bath to encourage blood flow to the feet, using a moisturising foot cream afterwards to combat dryness. Herbal remedies for your foot bath can include:

• Epsom salts for exfoliation and relaxation
• Red ginger, that has been found to reduce circulation pressure

Wear compression socks and correct footwear

Compression socks and foot support sleeves inhibit veins to expand with excess blood and cause stagnation, and so help to keep blood in circulation. If you’re new to compression socks, start with a pair less tight than necessary and build your tolerance. For footwear, wearing comfortable shoes that don’t put strain your feet, orthotic footwear will help with this, giving your feet space to move around and correct alignment to aid in foot pain.

Stay hydrated 

The recommended daily minimum water requirement for a healthy woman is 8 cups of water. Your blood is around half water so staying hydrated keeps your blood functioning optimally, aiding in circulation. Keep water with you throughout the day and make a habit of staying hydrated. Remember to drink more to match your activity level throughout the day. 

Change your diet

A high blood pressure can worsen circulation, but you can lower your blood pressure through health eating and weight management. Eating leafy greens, legumes, fatty fish with health omegas, and switching to dark chocolate are some dietary choices to lower your blood pressure. Further lifestyle choices such as quitting smoking and avoiding stress will lower your blood pressure and positively effect your circulation. 

According to the Orthopaedics Associates, ‘Only a small percentage of the population is born with foot problems. It’s neglect and a lack of awareness of proper care- including ill-fitting shoes- that bring on problems.’ It is important to consider what steps you can be taking to improve your foot health. Read on to learn about simple herbal remedies that you can do in your own home.

The benefits of herbal remedies at home

Using herbal remedies to tackle foot pain is increasingly common. If you are feeling pain in your feet, it is always important to see a doctor as it could be a symptom of an underlying problem. However, if you want to generally look after your feet or try to minimize pain until seeing a doctor then herbal remedies may just be the perfect solution.

There are multiple benefits of using these remedies, the main being how simple and easy it is for someone to try. As previously mentioned, most foot problems are due to a lack of proper care. Using a spare 20 minutes from your day to relax and take care of your body is essential to ensure you remain of good health and lower you risk of any further health problems occurring.

How foot baths can change your life

There are various techniques and herbal combinations that you can try to soothe the pain you are experiencing. The most common being foot baths with various herbs, oils and salts. Soaking your feet for 20 minutes a day can increase not only influence physical health but also mental health. The warm water helps your bodies muscles to relax and increase white blood cell activity, your body needs this as it boosts your immune system and can help to prevent future sickness.

Soaking your feet with Epsom Salts

One of the most common treatments that can help tackle foot pain is using Epsom Salts and warm water. The salts help to reduce inflammation and relax muscles, this is important when trying to increase manoeuvrability and relieving stress from damaged nerves.

Experimenting with Essential Oils

It is important to note that essential oils should be diluted before being used, it is not recommended to apply oils directly to your skin without diluting. There are many sources of information that can help with direction for each oil and how to mix them for the best outcome.

Whilst it may be a little confusing at first, adding essential oils to your footbaths can be a great way to improve your foot health. Lavender is often known to help with relaxation, however when mixed with other oils it can help to alleviate pain. Another example is Cedarwood essential oil is known to have benefits such as being an anti-fungal and helping skin conditions such as acne. However, when used with oils such as Lavender, Peppermint and Rosemary, it can help ease pain from arthritis.

The Kitchen Cupboard solution, Cayenne Pepper

Another at easy yet surprising remedy is having a footbath, mixed with Cayenne Pepper. Soaking your feet again in warm water and adding half a teaspoon of the pepper powder can help to relieve aches and pains in your feet.

Master massage techniques for muscle relief

Another at home remedy is to invest in a foot spa. This works the same as a foot bath as you need to soak your feet, however these machines can include massage features which will help to reduce pain even further as your muscles are actively being targeted. These machines help to reduce inflammation and have been proven to help those with poor circulation in their feet.

Another solution, rather than using a foot bath you can massage essential oils into your feet. Massages are a great way to target specific parts of your foot, as well as strengthening your foot muscles.

A commonly used massage technique is to simply knead your knuckles / closed fist into the base of your foot, gradually working from the ball of your foot to the heel. The motion combined with increasing pressure helps to relax your muscles and targets pain in the arch of your foot.

Finding the perfect fit

As briefly pointed out by the Orthopaedic Associates, wearing ill-fitting shoes can have an impact on your foot heath and result in experiencing unnecessary pain. Buying shoes is a common activity, for those who care about the health of their feet you may shop cautiously and try to find shoes that look comfy. However, this may be a major problem! Many footwear brands are aware that the public are seeking comfortable shoes and as a result will release ‘comfy-looking’ shoes however you may be unaware that actual comfort and support is sacrificed because they want to reach a certain aesthetic.

With Uufey Shoes this is not a problem you need worry about! Our footwear is built with comfort as the primary focus. People do not need to sacrifice their comfort for the sake of fashion, they are two elements that need to be considered hand in hand. Uufey Shoes have a range of products to suit women from any fashion standpoint.

Enjoy reading this content? Read on to learn more about orthopaedic shoes.

According to Bellevue Podiatry, ‘the muscles in our feet are critical in saving ourselves from falling. These muscles weaken over our lifetime, so they require a simple strengthening program tailored to your feet to keep them doing their job as best they can.’

The importance of strengthening the muscles in your feet

Your feet are one of the most used parts of your body yet are highly overlooked when trying to increase health and improve self-care. Strengthening the muscles in your feet is extremely important, if your feet are not looked after then many problems can occur as a side effect.

For example, weight is something that can massively affect your feet. If you are actively going about your day but not taking care of your feet then they it is likely they will become weak, your body may find it hard to balance your weight as you’re moving around and as a result have an overall effect on a person’s mobility. Ensuring that your feet are happy and healthy means that you do not have to worry about such problems and can go about your day in comfort.

3 introductory exercises to help strengthen your feet

Big Toe Stretches

You will find this exercise useful when you take off your shoes at the end of the day. To do this exercise first sit down and position your foot on the opposite thigh (as seen in the image).

Now gently use your fingers to manoeuvre the big toe up, down and outwards, holding the toe in each position for up to 5 seconds. Repeat this exercise multiple times and then again on the opposite foot.

Toe and heel walking

These exercises are simple and will be an easy way to slowly increase stability. For toe walking all you need to do is walk using the ball of your foot for 20 seconds, if you do this multiple times throughout the day it will help to steadily improve your balance.

Heel walking is simply just the reverse of toe walking, where you walk on only the heels of your feet for 20 seconds. These may be tricky at first depending on your current mobility however if repeated daily you should slowly begin to see signs of improvement.

Tennis ball rolling or using a massage ball (available in the Uufey accessories pack)

This again is another simple exercise; however, you will need to use a tennis ball, massage ball or something of that shape that is able to maintain shape under slight pressure.

To do this exercise, sit down and lay your feet down flat on the floor. Next place a tennis ball on the floor and roll your foot on the top of it. As you increase and decrease pressure, this will massage the bottom of your foot and loosen any muscle knots and relieve soreness.

This exercise also helps to increase blood circulation and treat foot conditions such as Plantar Fasciitis.

Targeting other areas of the body

Whilst it is incredibly important to do exercises to strengthen the muscles in your feet, it is also good to recognise that other areas of the body such as your ankles, lower legs and even your back may need to be exercised and strengthened. Foot conditions often cause problems in these areas and so it is good to check and ensure that they are in good health before any major exercise routine changes.

If you are experiencing pain in these areas, or severe pain in your feet then please seek medical advice before your condition worsens. Medical professionals will be able to create targeted exercise regimes that are better suited for you and current situation.

The impact of Uufey on your foot health

These exercises usually take around 10 minutes of your time, so what about foot support throughout the rest of your day? This is where Uufey steps in. It is extremely beneficial to find footwear that will be supportive for your feet, our shoes are built with this in mind.

Uufey Shoes feature 3 zone comfort technology to help provide stability, balance and comfort for your feet. Our products include arch support for the base of your foot to relieve muscle pain and provides ample space for toes so they can move freely. This is a great alternative to wearing poorly fitted shoes and risking potential foot problems such as bunions.

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Do you often experience sore feet? We’ve been there and know how painful it can be, so what can you do to help combat this pain and what are common causes for sore feet?

These are just some of the frequently asked questions about foot pain and we’re here to help. Read on to learn more on the causes and how to relieve sore feet…

Causes of Sore Feet

There is a lot of foot problems or injuries that cause sore feet such as plantar fasciitis, arthritis, achilles tendonitis, broken feet, bunions and many other foot problems. We have covered some of the mentioned foot problems in previous posts but we will go into small detail about each just to remind you:

• Plantar Fasciitis – Inflammation of the ligament that connects the heel to the bone called the plantar fascia.
• Arthritis – Swelling and tenderness of one or more joints (can occur other places besides your feet).
• Achilles Tendonitis – When the tendon that attaches the calf muscle to the heel bone called the Achilles tendon is damages due to injuries.
• Bunions – A bony projection on the joint at the base of the big toe. It grows gradually and your toe turn inwards over time.

How To Relieve Sore Feet

So now we have learnt more about how foot pain can be caused, let’s look at solutions. We will first go over general tips and then cover solutions that work best for the mentioned foot problems above for those who might need specific treatments.

General Tips for Foot Pain

• Foot stretches
• Foot massages
• Wear shoes with arch support
• A warm bath or foot bath
• Apply ice to feet
• Wear foot arch support sleeves
• Apply pain relieving medicine/ taking pain killers

Now let’s get into solutions aimed at previously mentioned foot problems:

• Plantar Fasciitis – Physical therapy to strengthen lower leg muscles, taking anti-inflammatory medicine such as ibuprofen and in severe cases where you experience too much pain surgery may be an option too.
• Arthritis – Ibuprofen and general painkillers to ease pain and inflammation, Changes of diet to be more balanced and healthier, physical therapy and in severe cases there are many surgeries to help combat this.
• Achilles Tendonitis – Ibuprofen, stretching exercises, changes of diet to include less sugary foods and more foods like fruit and nuts, general rest and avoiding too much physical activity.
• Bunions – Ibuprofen, using bunion pads along with comfortable shoes and apply ice to affected area to help with inflammation.

Ways to avoid foot pain

We all know the old adage: “prevention is better than a cure”, so what are some measures you can take to make sure foot pain is a thing of the past?
Here are a few tips:

• Do stretches before exercises
• Wear the right shoe size
• Treat all underlying health conditions
• Good sleep hygiene (7-9 hours a night)
• Nutrient dense diet
• Avoid high heels if you have experienced foot problems

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Why You Should Measure Your Feet

Picture the scenario: you normally wear a size 5 shoe but decided to purchase a pretty pair of shoes in the lower size because it was the last pair available. At first, you may notice a slight discomfort. Yet over time, you experience more prominent aches, pains and conditions that could have otherwise been avoided if it weren’t for the wrong size shoe. This problem is more common than you think – except instead of shoe length, it is attributed to shoe width.

Measuring the width of your feet is often overlooked, and yet is essential to help prevent potentially painful foot conditions from developing. Knowing the exact dimensions of your feet will help to mitigate wearing the wrong size shoes. However with fast fashion available 24/7, it’s all too easy to impulse purchase cheap, non-supportive shoes that cause health problems over longer periods of time and lack the adequate support for your feet.

Uufey shoes are equipped with all the necessary tools to make your feet feel as comfortable as possible. This includes arch support, removable insoles, orthotic footbeds and wide fit sizing. Wide fit sizing is especially important to allow the feet to breathe with an ergonomic shoe shape for full freedom of movement.

An amalgamation of both style and comfort, Uufey shoes are great for anyone suffering from plantar fasciitis, sensitive feet and flat feet. These benefits allow for someone to lead a more proactive and comfortable lifestyle.

How Do I Measure My Foot Width?

If you are suffering from foot problems we always advise that you seek professional shoe fitting and advice to ensure correct fitting footwear. However we appreciate that this is not always possible so here is a way to measure your feet at home to help you get the right size.

We use the ‘DB Shoe’ measurement system to help us gauge the correct size and width for you. Click here to view the guide.

Note: If you have narrow feet, we would always advise downsizing when purchasing a pair of Uufey Shoes. This is due to arch pain being more common in those with narrow feet, and wearing a wider fit may only serve to cause more discomfort.

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