Life hacks for nursing - part 2. Sore feet

As a nurse you live on your feet. Standing, walking and running all day can take its toll and leave you with plantar fasciitis, bunions, bone spurs, varicose veins, Achilles tendons, tarsal tunnel syndrome and Morton’s neuroma – all conditions that have affected generations of nurses. To avoid limping through your shift, here some life hacks to keep the bounce in your step.

If the shoe fits

Supportive walking shoes are the most important factor in preventing foot pain. Have your shoes professionally fitted for the length and width of your feet. Choose shoes that have a stiff mid to back, a wide covered toe box, a rocker in the front and have a rubber sole for shock absorption. It’s advisable to treat your shoes like athletic gear and replace them every 6 months or at least once a year. On the outside your shoes may still be in great condition while the tread and internal support can be breaking down.

Support your friends

Your feet carry you through life so treat them with kindness. Now you have your perfect shoes, if you have significant foot pain and/or flat feet, you may need a podiatrist. Although department stores sell a wide variety of inserts for flat feet it is hard to choose exactly the right one. A custom insert from a podiatrist will cost more but is more likely to give your feet the support they need.

Take a load off

Taking regular short breaks from standing can help to prevent foot pain. When you have a break, try to avoid running errands and give your feet a rest. Stretching can also help to loosen up tight muscles and tendons and take the strain off the bottom of the foot. We stretch after a work-out so treat your shift in the same way.

Stretch it

Stretch 1: When you get home lie on your back and lift up one leg at a 90 degree angle; hold there with both hands. Point your foot down then flex it with a full range of motion. Do 2 sets of 25 point-and-flexes per foot at least two times per week.
Stretch 2: Place a towel or belt around the ball of your foot and do a slow, steady stretch, pulling towards your body. (1)

Nanna had it right

It may have been Grandma’s cure-all but it does work. Let your feet soak in a mixture of warm water and Epsom salts for 20 to 30 minutes. The salts have a detoxifying effect and can ease the pain of overworked muscles.

(1) 5 Cures for nurses aching feet. Notes from the nursing station. RN Central.