Orthotics
Even the healthiest shoes impose certain restrictions on the normal dynamics of foot motion, and, according to the American College of Foot and Ankle Surgeons, poorly fitting shoes cause as much as 90% of all foot problems. Over-the-counter or custom-fitted inserts make corrections to balance the forces on your feet as you walk. You may experience less foot fatigue and pain.
Massage
A few minutes of massage each day restores mobility, blood flow and normal foot function and prevents the buildup of stress and tension that can lead to inflammatory tendinitis, according to 2009 research published in the journal Sports Medicine, Arthroscopy, Rehabilitation, Therapy and Technology. Massage can be done at your desk with a foot roller, or by a professional in a massage therapy setting. You might also be improving the health of your vital organs through corresponding reflexes that are believed, in a system known as foot reflexology, to be present on the feet, say researchers at the Department of Nursing, Pusan, South Korea.
Stretches
Among the most common sources of foot pain is plantar fasciitis, a condition that affects the ligament that spans the longitudinal arch of the foot. Stretching the foot and calf muscles reduces the tension that might contribute to tearing or damage to this ligament. The Achilles tendon, which connects the calf muscle to the heel, is a chronic source of discomfort for many people and responds well to daily stretching to keep it supple. The University Foot and Ankle Institute recommends stretches throughout the lower half of the body, noting that stretching thigh, hip and low-back muscles can help alleviate foot related problems.
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