How to best prevent foot injury: Top tips for prevention and recovery

Being brought to a halt by a foot or ankle injury can be a seriously frustrating and inconvenient occurrence, especially if you enjoy an outdoor lifestyle. A long hike can feel extremely rewarding for the mind and your senses but can result in great discomfort for your feet.

Your feet spend most of your life working to get you where you want and need to be, so it’s only right to show them some care in return. At Rieker, we believe that foot care is of the utmost importance, and our guide will show you what proactive steps you can take to prevent foot injuries from hampering your everyday life.

Of course, some accidents and injuries can’t be helped. So, should you fall foul of an injury to your foot or ankle, we also have some great tips to assist you with your recovery so you can regain your stride in no time.

Table of contents

What to wear to prevent foot injury

If you’re gearing up for a long-distance walk or simply want to go about your everyday commute as worry-free as possible, then ensuring you have the right shoes on your feet can go a long way. Comfort is always key in shoes and preventing foot and ankle injury, so wearing comfortable shoes should be a priority. However, it’s not always easy to know what makes footwear comfortable, so we’ve outlined some key elements.

Well-fitting shoes

Ill-fitting shoes can be one of the main causes of foot pain, as a shoe that is too tight can cramp your foot, while a shoe that is too big puts extra pressure on your foot to carry excess weight. Adorning shoes with just the right amount of room that feels natural and easy to wear is a key way to prevent injury or pain.

At Rieker, our shoes are designed with antistress features focused on making walking as comfortable and easy as possible. Our antistress features mean our shoes have more space, so the shoe fits your foot, not the other way around. They’re more lightweight and flexible to allow easy movement, and they’re more shock-absorbing to take the pressure off your feet with every step.

Comfortable socks

Arguably, a good pair of socks is just as important as a comfortable pair of shoes. Your socks should be breathable yet thick enough to provide good cushioning. This will help minimise the direct impact on your feet when walking and act as a barrier against potential blisters.

Avoid high heels

Anyone who has ever worn high heels understands the pain often associated with them. Wearing a high pair of heels – particularly with a thinner, stiletto heel – forces the front of your foot to hold the full weight of your body. Additionally, heels hold your feet in an unnatural position, which will quickly cause pain in the arches of your feet.

When avoiding pain and injury, heels are rarely a go-to. However, if you do want to opt for heels, consider the following:

  • Try not to wear heels on days when you will be on your feet for long periods. Also, try not to wear heels every day, and be sure to give your feet a good period of rest between wears
  • Opt for a shorter heel of around 2 inches

Stretches and exercises you can do to prevent foot injury

Proper stretching and exercise are crucial for general health and well-being, especially for your feet. The muscles in your feet work tirelessly, so showing them some TLC can go a long way to preventing injury. We’ve collected a few of our favourite stretches you can do to help maintain strong foot and ankle health.

Calf stretch

An important stretch for runners and sports enthusiasts, a calf stretch can also help reduce foot and ankle pain.

Step your preferred leg forward, keeping it bent, and lean forward slightly. Keep your alternative leg straight and try to lower that heel to the ground. Hold for 30 seconds and repeat with the opposite leg.

Toe spread

A toe spread works the small muscles in your toe and is focused on improving your balance so you can carry out your full range of motion.

While seated, place a thick rubber band around your toes and spread them apart. Double the band if it’s not tight enough to provide resistance. Hold this for 5 seconds and do this 10 times on both feet. Repeat this exercise 3 times a week.

Seated arch stretch

A seated arch stretch helps increase the flexibility in the arches of your feet and eases arch pain.

Sit on a chair, grab your toes and gently pull them back. This stretches the arches. Hold for 10 seconds and then repeat 10 times. Repeat with the opposite foot.

Bent-knee heel raise

A bent-knee heel raise helps to strengthen your Achilles tendon, training it to manage the impact of your foot hitting the ground.

Stand on a sturdy box with your heels hanging over the edge. Be sure to steady yourself by placing your hands on a wall in front of you. Slightly lift one of your legs, then push up your opposite leg to raise the heel above the height of the box. Keep your leg bent throughout. Perform 2 sets of 15 reps per leg 3 times a week.

Foot injury recovery tips

We’ve been through how to prepare yourself best to prevent foot pain and injury, but sometimes injuries can catch you off guard and come unexpectedly. If a foot or ankle injury does stop you in your tracks, we have some advice on how to aid your recovery best.

Rest

Getting good rest is key when dealing with any injury or illness, and your feet are no different. Taking time with an injury is one of the most important things you can do. Let your body repair itself over time without adding unnecessary strain.

Give yourself a foot massage

A foot massage will help improve your foot circulation, simultaneously easing foot pain and aiding recovery. And while professional massages can sometimes be costly and less than ideal for commuting following an injury, you can achieve much of the same effect yourself at home. Simply use a little massage oil and feel for any tender points in your feet. Press gently on these points while flexing the rest of your foot to help circulate blood, ease your muscles and eliminate foot pain.

Relaxation and elevation techniques

Whether you’ve suffered a sprained ankle or are feeling the impact of built-up foot pain, one of the best ways to help yourself is by keeping your foot elevated when you can. Elevating your feet to above heart level will reverse the blood flow, reducing swelling and easing pain in the feet.

While at home, do your best to be barefoot as much as possible to offer yourself maximum mobility. When injured, extra pressure from shoes on your feet is the last thing you need.

A hot bath can solve many of life’s problems, and foot injuries are no different. A bath is a great relaxation method and will help soothe your muscles, easing the pain from your injury.

Listen to your body

Finally, and most importantly, it is vital that you listen to your body and don’t overdo it. While a small amount of pain following any form of exercise is normal, if the pain is too much, stop. Always wait until your body is fully recovered before heading back out for another walk, run or hike.

Comfortable shoes at Rieker

When you’re back fit and firing, make sure you have a comfortable and durable pair of shoes for your long walks, hikes, and everyday outings. Shop our varied collection of shoes at Rieker to find flexible, lightweight, shock-absorbing and roomier footwear ideal for your needs.

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