After a busy day at work as a CNA, your feet perhaps will be the first body part to complain that they're aching. And that's quite understandable. They bear your entire weight plus tens of other heavy things you support and carry in a day. You walk and run, tiptoe or balance with your feet nonstop until you rest for the night. This tough job is the reason why your lower extremities experience wear and tear the most.
About a quarter of your body’s bones and 6% of your muscles are found in your feet, so you must take care of them the best you can. Your quality of life (and career!) depends on it.
Do your tired feet a favor by following the tips below:
1. Practice proper body mechanics.
Prevention is better than cure. This golden rule applies to foot care. The correct use and positioning of your legs and feet as you move around will keep you away from injuries such as sprains, strains, and fractures.
Always stand with your feet slightly apart. Avoid standing on only one foot or putting more weight on one leg. Avoid kicking a heavy load with your feet to move it.
2. Rest and elevate.
Your legs, along with the rest of your body, need a time out to heal and reenergize. Try to raise your feet for a few minutes during your breaks and as you reach home after your shift. This technique is helpful, especially if you are pregnant, obese, or have a circulation problem. Elevating your leg will help relieve pooled blood and swelling. A good night’s sleep will also do wonders for your achy feet.
3. D-I-Y foot spa.
Reward yourself and go for a salon foot spa or you can still enjoy the benefit of a good foot soak at home.
Here are the things that you will need: a foot tub or basin of warm water, towels, some Epsom salt, and lemon.
Put half a cup of Epsom salt into the foot bath and stir to dissolve. Add lemon juice and soak your feet for a few minutes. The Epsom salt has magnesium that will help relieve pain and inflammation. The lemon juice has beneficial nutrients for the skin.
At least once a week, you may use a pumice stone to scrub around your feet to remove dead skin. Rinse and dry your feet and apply moisturizer.
Double the benefit of a foot soak with a massage after. It would be nicer if you could have someone do this for you. The moisturizer can help glide your hands for a smoother motion. There are several steps to do foot massage:
a. Twist one foot gently to the right and left and then move in a circular motion.
b. Rub the length of the arch from the base of the middle toe to the heel.
c. Massage from the middle of the foot outward, much like spreading the sole.
d. Place a rolling pin or a tennis ball on the floor. With downward pressure, alternately roll your feet on top and let the object do the massage.
e. Flex the toes inward and outward.
5. Invest in a good pair of shoes.
Wearing comfortable shoes with a decent insert can not only provide much-needed support but can also help you avoid injuries.
A good tip when buying shoes: if there’s even a tiny part of the shoe that is uncomfortable while you try it on, it’s not worth your money. There is no point in needing to break in a new pair if you would suffer days in a row. That ‘small’ discomfort will turn into a big ache after a long day.
6. Maintain a healthy weight.
The simplest hack to having healthy feet is maintaining ideal body weight. Think of it this way: If you are overweight, it would be like carrying that extra luggage with you wherever you go. The joints and muscles of your feet suffer the consequences. Also, if you are obese, you are prone to develop diabetes, a disease that can cause poor healing to any wound in your feet.
Do you find the above tips enticing? The key to relaxation and rejuvenation is in pampering your feet. Go ahead and treat yourself to your own regimen of relaxing foot care. You deserve it!
PLEASE LIKE OR SHARE THIS BLOG ARTICLE ON FACEBOOK