Indoor Footwear and Exercises while Working from Home
Working from Home? We’ve got your feet covered.
It’s important to make life feel a little more normal and establish a routine while a lot of us are working from home during this unprecedented time. Allow yourself to adapt a new, healthy routine that will allow your body to adjust to the new normal - for a while at least! Eating meals at regular times, engaging in regular exercise and getting dressed first thing in the morning should assist your motivation and productivity levels. Don’t forget your feet! Your feet are an essential part of your general well-being and feeling comfortable.
Footwear
Going barefoot or wearing footwear with poor support, such as slippers or thongs, for extended periods can put excessive strain on the feet. This pain can migrate upward, causing pain in knees, hips, and lower back as well!
Most of us take the greatest care in keeping our floor clean from harmful objects, but sometimes a small stone, splinter or shard of glass could be lying around without you even knowing. Frequently walking around the house barefoot puts yourself at risk to potentially cause greater harm to your feet, which also lead to infection. This could be particularly dangerous in people with conditions where there is a loss of sensation or poor circulation to their feet, such as those living with diabetes, peripheral neuropathy, and peripheral vascular disease.
It may be tempting to wear slippers or thongs at home all the time, and whilst they provide some protection, they do not provide much support. That is because our toes will have to “claw” just to try and keep the thongs/slippers on our feet and as a result, the foot is susceptible to increased stress and strain which may lead to damage of some of the vital structures of the feet such as the plantar fascia and joint surfaces.
It’s recommended to wear proper footwear such as sports shoes during the day, or orthotic slippers/thongs. As we’re walking around the house, doing our daily activities and chores, proper footwear will provide the best support and protection.
Archies Thongs - $35/pair
Contoured thongs, such as Archies, have arch support, profiled heel bed and tight straps help mitigate some of these issues. Learn more to see our range of Archies Thongs available at ArchRite Podiatry.
Archline Arch Support Orthotic Slippers - $59.95/pair
There are also slippers such as the Archline Orthotic Slippers, which have arch support and Velcro fastening to secure the shoe onto the feet. See below for our range of slippers available at ArchRite Podiatry.
Navy with Pink Hearts
Black and White Polka Dots
Charcoal Marl
Exercises
As more of us are working from home, not going to the gym or participating in sporting activities, we may find ourselves doing less exercise than we used to. It’s important to lessen the risk of inactivity by engaging in simple exercises that keep the legs and feet moving throughout the day.
LEG LIFTS
o While sitting at your desk keep one foot on the floor and raise the other leg straight out in front of you so it is parallel with the floor.
o Hold for five seconds, then lower and repeat with the other leg.
o Keep going until you have raised each leg 10 times.
o If you want to make this a little more challenging, try tracing a circle with your toes while your leg is lifted.
ANKLE FLEXES
o With your feet pressed firmly on the floor and your legs at a 90-degree angle, lift both heels up off the floor, lower, and then lift both toes up off the floor, pulling them towards your shins.
o Try to keep a steady rocking motion going. Or, you can alternate your feet so the toes on one foot are raised while the heels on the other are raised.
CALF STRETCHES
o Stretch your legs out in front of you with your feet, hovering just above the ground.
o Raise the toes of your right foot towards your shin, bending your ankle – you should feel your calf muscle stretch. At the same time, stretch the toes on your left foot towards the ground.
o Switch between each foot by simultaneously lowering your right toes to the ground and raising the left ones towards your shin.
o Try to keep a steady rhythm going for 30 seconds.
THIGH SQUEEZES
o Take a small ball (like a tennis or squash ball) and hold the ball between your knees and squeeze it for 5 seconds.
o Then relax your legs a little without dropping the ball. Repeat 10-15 times.
CALF RAISES
o Perfect for when you are waiting by the printer, copier, or microwave.
o Lift both heels off the ground so your weight is on your toes, and then lower and repeat.
FOOT TAPS
o Rapidly tap your toes for 30 seconds (or longer) to keep blood pumping.
WALKING
o Whenever you get the chance to, try to fit in a short walk.
o This could be walking around the house and garden or up and down the hallway.
*DO NOT
o Do not sit with your legs crossed at the knee as this slows down circulation.
We’re Still OPEN for Business
ArchRite Podiatry is OPEN and continues to run as an essential service. We’re still open and practicing social distancing within the clinic for your safety.
Are you Self-Isolating?
If you are self-isolating we will provide telephone or internet consults (Telehealth) at 20% less than our in-clinic fee.