7 tips for happy feet

Keep your feet healthier for longer with our expert guide from Mike O’Neill, vice president of the Society of Chiropodists and Podiatrists

- Be sandal smart. Flip flops are flat and lack support so your toes grab on to the base and you end up shuffling. This can cause plantar fasciitis – heel pain caused by stretched ligaments. Also, if you normally wear heels, your Achillies tendon at the back of the leg will be shorter and tighter. So if you suddenly wear a flat shoe on holiday, it can cause pain as the Achillies lengthens out. Buy flats that support the arch of your foot and the heel, leaving toe room. The best summer flats are Fitflops, Fly Flots, Crocs or Birkenstocks.
- Try comfort pads in your heels to ease the pressure on your foot. And remember, although you see celebs in heels, they normally only wear them for short periods of time. Arrive at your party in trainers, then change into your heels.
- Avoid very flat shoes like flip flops when you’re pregnant. Softening ligaments may mean you’ve gone up a shoe size, but unsupported shoes will not only risk bunions and foot pain, it will also put pressure on your back.
- Buy your shoes when your feet are tired – they need to be comfortable even when your feet are more swollen.
- Get fit. Models and celebrities are able to wear higher heels without damaging their feet partly because they go to the gym every day and have strong leg and foot muscles. Try Pilates – this develops the core muscles of your tummy and lower back which are important for posture, and helps you walk in a more balanced way, putting less pressure on your feet.
- Keep muscles supple with calf stretches and ankle and foot flexes – this makes it less painful if you swap from heels to flats as wearing high heels shortens the Achilles tendon. Circle your feet ten times in each direction, keeping your leg as still as possible. To stretch your calf and heel, stand facing a wall. Take one step forward and, using your arms to lean against the wall, sink into your front leg and feel the stretch in the leg behind.  Both feet should be flat on the ground. Count to 10 and go back to starting position. Change legs.
- Strengthen your toes. Put your heels together on the floor and place an elastic band over your big toes. Then move your toes outwards 20 times.
For more advice on avoiding foot problems, see the July issue of Healthy magazine, on sale in Holland & Barrett stores nationwide.

Compiled by: Karen Williamson