6 Steps Teachers Can Take to Reduce Foot Pain

Our Idaho Foot Doctors Have Great Tips for Teachers to Ease Foot Pain and Avoid Injury

Throughout the school year, teachers get quite a workout. Whether they’re running after students, walking them around the building, or standing for long periods of time in front of their classes, it’s no wonder they frequently suffer foot and ankle discomfort.

At Canyon Foot + Ankle in Twin Falls and Burley, we want to ensure the professionals teaching our children can focus on instruction without being uncomfortable. If you’re suffering from heel pain or the balls of your feet really hurt, we have some tips that can help.

Common Foot Issues Teachers Experience

Most school buildings aren’t carpeted, so when people spend 8–10 hours a day walking or standing on hard surfaces, this can really take a toll on foot health. Here are three of the most common foot problems for teachers.

Achilles Tendonitis

Repetitive motions and excessive force applied to the heel cord at the back of the foot can cause this tendon to become irritated, inflamed, or torn. Pain, tenderness, and stiffness in the calf and back of the heel are possible indications of Achilles tendonitis, particularly if the pain is worse in the morning or after running, climbing stairs, or engaging in vigorous exercise.

Plantar Fasciitis

The plantar fascia is a fibrous tissue that helps to support the arch of the foot and absorb impact on the foot and ankle. When it becomes damaged, people often experience heel pain which is worse first thing in the morning or after activities that cause the fascia to stretch. This may result in a limp when walking.

Blisters

Shoes that don’t fit properly or aren’t fully broken in can cause friction, resulting in painful blisters after a long day of walking around a classroom and standing. Although seemingly minor irritants at first, untreated blisters might become more complicated foot wounds.

1. Stretch Your Feet

After spending hours on your feet, it’s good to practice certain stretches at home. Regular stretching helps improve foot mobility and strength, increase blood flow, and reduce healing time.

Try this sequence for one minute: Extend your feet and point your toes. Then, flex your feet and curl your toes toward your ankle. Finally, rotate your ankles five times in one direction, then switch to the other.
Rub the soles and heels of your feet with a little massage oil.

You can also ask our team for specific rehabilitative exercises—such as picking up marbles with your toes, foot presses and raises, or ankle band strengthening—to improve foot health.

2. Gentle Foot and Ankle Exercises

Teachers may not be able to limit the time they spend on their feet, but they can select exercise routines to alleviate the load their feet, ankles, and legs handle. Low-impact activities like bicycling, swimming, and yoga can help teachers stay in shape without increasing the risk of damaging their feet and ankles.

3. Choose Footwear Wisely

Comfortable sneakers are generally the best choice for avoiding foot pain. With a doctor’s note, you may be allowed to wear them even in districts that have policies requiring dress shoes. But if this isn’t possible, it’s still a good idea to keep tennis shoes on hand to change into for running errands or just to slip into after a long day.

Choosing the right shoes is critical to overall foot health. Teachers should rotate between three pairs that:

Are wide enough for their feet, with a toe box that allows for plenty of wiggle room.
Have a low heel and are slip-resistant.
Are made of breathable materials.
Accommodate inserts for padding and added cushion.
Offer arch support and shock absorption.
Have a closed back with a full heel
Are broken in before wearing them for a full day in class.

Another important shoe tip is to replace them before they really wear out to prevent heel pain and other issues.

4. Use an Anti-Fatigue Mat

Wherever you stand the most, such as at the whiteboard or next to your desk, is a good place to place a thick mat to offer some added cushioning for your feet. You’ll find anti-fatigue mats in restaurant supply stores and online.

5. Address Foot Irregularities With Orthotics

If you have flat feet, bunions, and other structural issues, you might find pain relief with cushioning insoles and other insert support. If off-the-shelf products don’t work, our foot doctors will conduct a thorough examination and determine if custom orthotics are a better option for your needs.

6. Rest and Pamper Your Feet

Though there are rare opportunities to sit while teaching, whenever they arise, take them. Sit down during your planning period and when students are otherwise occupied.

When you come home, dedicate some time to foot care. Elevate your feet on a footstool or lie on the floor and rest your legs up against a chair, the couch, or the wall for five minutes. Then, soak your feet in Epsom salt, and massage them to help with circulation and fatigue. If you can’t soak because you have to focus more on diabetic foot care, use a little lotion and work it into the heels and soles of your feet. Applying ice and taking over-the-counter anti-inflammatory pain medications may also help reduce pain and swelling.

If your pain is severe or you’ve tried the techniques above but still can’t find relief, it’s a good idea to make an appointment with the podiatry experts at Canyon Foot + Ankle in Idaho’s Magic Valley. We offer a variety of traditional and cutting-edge treatment options that are highly effective in reducing foot pain—here’s what other satisfied patients have to say.