The National Institutes of Health (NIH) believes that people with diabetes should engage in aerobic activity for 150 minutes per week. In addition, the American Diabetes Association suggests skipping aerobic exercise for no more than two consecutive days at a time.

5 Exercises for People with Diabetic Foot

Make it a point to form a routine of performing the exercises listed below regularly. They will provide the maximum benefits to assist you in managing your diabetic foot, and it won’t be too difficult to incorporate them into your daily routine.

1. Cycling

It is estimated that around half of those with type 2 diabetes also have arthritis. Both illnesses have a number of the same risk factors, the most notable of which is obesity. People with type 2 diabetes are more likely to experience joint discomfort because of diabetic neuropathy, a disorder that develops when the nerves become destroyed. If you experience pain in your lower joints, or a diabetic foot, consider selecting an exercise with low impact. You can achieve your fitness goals while putting less stress on your joints by, for example, cycling as a form of exercise.

2. Team sports

Joining a recreational sports team could benefit you if you struggle to motivate yourself to work independently. You might find the motivation to show up each week to play if you have the chance to socialize with your teammates and if you commit to honoring that commitment to them. Several recreational activities provide an effective cardio workout and play a huge role in diabetic foot treatment. Consider trying different sports like ultimate frisbee, basketball, softball, tennis, or soccer.

3. Walking

Walking is the most common exercise and is highly recommended for the diabetic foot. This is because anyone may perform it practically everywhere. Walking at a fast pace for thirty minutes five times per week is an excellent strategy to boost the amount of physical activity you get in your week. Consider dividing these thirty minutes into three periods of ten minutes each and doing that three times a day.

4. Dancing

Not only is dancing beneficial for your body, but it’s also fun! The mental exercise required to recall dance steps and sequences is proven to have positive effects on brain function and memory. It is a fun and exciting way to boost physical activity, promote weight loss, improve flexibility, lower blood sugar, and reduce stress for those with diabetic feet. Many more people can participate in dancing thanks to chair dancing, which encourages using chairs to assist those with restricted physical capabilities. An adult who weighs 150 pounds can burn as much as 150 calories in just 30 minutes of activity.

5. Yoga

According to a review published in September 2018 in the journal Endocrinology and Metabolism, research reveals that if you have diabetes, practicing yoga can help reduce stress, make it easier to manage the illness, and reduce the pain on a diabetic foot. According to Colberg, “as stress levels go up, so do your blood sugar levels.”

One of the benefits of practicing yoga as a kind of physical activity is that it may be done whenever you feel like it and as part of diabetic foot exercises. An article published in March 2017 in the Journal of Physical Activity & Health concluded that exercise helps adults with type 2 diabetes minimize the severity of their depression symptoms.

Get Custom Orthotics for Diabetic Foot Pain from NetStep

Diabetes can lead to several foot problems, and taking care of your feet is important if you have the condition. Exercises that improve circulation and mobility in your feet can help reduce pain and prevent further complications. The five exercises we’ve listed are best for people with diabetes-related foot issues, but custom orthotics from NetStep can provide even more support and relief. If you’re looking for customized diabetic shoes or inserts, contact us at (888) 718-3957 – we specialize in providing comfortable options that relieve foot pain and promote healing. Take your free diagnosis today. 

The good news is that it’s not hard to avoid getting hurt while playing football if you know the right tactics and have the right gear. In this blog, we’ll discuss some of the most typical football injuries and football injury treatment options.

1. Hamstring strain

The three large, powerful muscles at the rear of your thigh are your hamstrings. They generate a driving force when you run and accelerate. Football games frequently require sudden tempo changes, ranging from a stop to a fast pace in a matter of seconds. Your hamstrings are susceptible to overloading, which may result in a strain if they don’t have an adequate length (through stretching) or strength.

If you injure your hamstring, stretch frequently and use a foam roller to help avoid hamstring injuries. You can use a cylindrical tool called a foam roller to massage and loosen up tight and stiff muscles. Your hamstring muscles can be strengthened as a result. Perform speed drills tailored to your sport regularly and strength training exercises like deadlifts, leg curls, and hamstring bridges.

2. Groin strain

On the field, kicking, twisting, running, or jumping could harm the muscles inside your thighs. This type of strain is frequently referred to as a groin strain.

If you get a groin strain, make it a habit to stretch your inner thighs regularly to reduce the risk of experiencing a groin strain as a result of playing football. Add strengthening exercises like adductor side bridges and side lunges to your workout program. These will help you build muscle and improve your overall fitness.

3. Sprained ankle

When you play football, you will frequently be required to run on surfaces that are not level, and you will also need to make sudden direction changes. Your ankle could roll inwards or outwards because of this, and the ligaments that stabilize your ankle joint could become overstretched due to the stretching.

If you sprain your ankle, you should follow the procedure outlined in the POLICE procedure. You should protect, optimally load, ice, compress, and elevate.

To ensure that you do not aggravate your ankle in any way during the first three days following your accident, there are a few activities that you should steer clear of. You may easily remember this list by the acronym HARM, which stands for heat, alcohol, running, and massage.

4. Concussion

Brain injuries, known as concussions, happen when someone sustains a severe blow to the head. While not all concussions result in a loss of consciousness, they frequently cause symptoms such as headaches, nausea, trouble concentrating, balance problems, disorientation, forgetfulness, and dizziness. Most concussions occur among participants in contact sports like football, wrestling, boxing, hockey, and soccer. Wrestling and boxing both have comparable concussion injury rates. Gymnasts and skiers are also at risk.

Multiple concussions have the potential to harm the brain permanently. Second-impact syndrome, a lethal condition that develops after receiving another concussion before your initial concussion recovers, can also result from returning to any contact sports way too rapidly.

5. ACL Injuries

An anterior cruciate ligament (ACL) injury is a sprain or tear of this important knee ligament. Hearing or feeling a “snap” in your knee, swelling, pain while bearing weight, and unsteadiness, are the main signs of a torn ACL. The likelihood of this type of injury occurring increases with abrupt changes in direction or stops, which cause the foot to remain in one direction while your knee and body move in another. This frequently occurs in football, basketball, downhill skiing, and soccer.

Without surgery, your body relies on alternative cartilage for protection from ACL damage to maintain stability and rotation in the knee. This may also increase your risk of developing arthritis later on. The longer you wait to resume your sports activities after these injuries, the better because it will increase your strength and endurance and lower your re-injury.

6. Soft Tissue Injuries

Football in particular, but injuries to the soft tissues are among the most frequent ones in sports.

All of your muscles, tendons, and ligaments are likely to experience some level of stress because football demands the usage of your complete body. Players might occasionally over-exert or strain these soft tissues to the point of damage, such as a ruptured ligament or plantar fasciitis, resulting from that ongoing tension. A player may sustain an overuse ailment, such as tendinitis or a stress fracture, even from overusing a specific muscle or tendon.

Because of the structure of tendons and ligaments, soft tissue injuries are some of the most difficult to recover from. Physical therapy is frequently used as part of treatment to strengthen the weak tissue, which, depending on the extent of the injury and the kind of tissue being healed, can occasionally be rather painful. Therefore, if you suspect you might have a soft tissue injury, you must visit a doctor as soon as possible.

7. Football head injuries

The possibility of concussions among football players has recently received increasing attention due to studies. To assist limit football head injuries and recognize concussion symptoms, teams, coaches, athletic trainers, and players have embraced new training and playing rules and received information.

It is recommended that parents, athletes, and coaches seek out reliable resources for concussion information. Although concussions are serious injuries, they can be reduced with proper preparation and strategy. To guarantee you receive the most correct guidance, speak with a medical practitioner with experience diagnosing and treating concussions.

Get NetStep Custom Orthotics That Fit Your Shoes And Feet

These common football injuries can be career-ending. That’s why it’s important to protect yourself by wearing the right gear and using the proper technique. NetStep custom orthotics can help reduce your risk of injury by providing support and alignment for your feet and lower body. With a comfortable fit that conforms to your shoes, you can wear them during any activity, whether on the field or working out at the gym. Call us at (888) 718-3957 to learn more about how we can help keep you safe from common football injuries.

It’s fascinating to note that your foot health might reveal much about your general health. Even though one might not be able to do it on its own, a good diet can be extremely helpful in obtaining greater health, which includes healthy feet.

5 Foods to Eat for Healthier Feet

The building blocks of a healthy diet are nutrients (vitamins, minerals, proteins, lipids, and carbohydrates). Food is not created equally. Food processing, to a greater and greater extent, impacts the amount and quality of nutrition. Thus, making intelligent food choices can significantly improve your general and your feet’ health. Below are some of the best food suggestions to give you healthier feet. 

1. Wholegrains

Whole grains are a source of dietary fiber, which not only helps you feel fuller for longer but also contributes to lowering blood cholesterol levels and, as a result, lowers your risk of developing cardiovascular disease. Consuming whole grains has been shown to reduce the risk of developing type 2 diabetes by regulating blood sugar levels. Whole-wheat, oats, rye, barley, brown and wild rice, millet, quinoa, and cracked wheat are some foods containing whole grains, which overall lead to healthy feet.

2. Fruits and Vegetables

Berries are full of antioxidants, which are molecules that fight disease and also have anti-inflammatory characteristics. Berries also include other beneficial nutrients. Fruits that are rich in vitamin C are particularly beneficial since vitamin C plays a role in the creation of collagen, and collagen is the structural component of your body’s tendons and ligaments, including the ones in your feet.

Vegetables that are dark green and leafy, as well as beans, have a high concentration of antioxidants, complex carbs, fiber, and iron. These components work together to reduce the risk of developing Type 2 diabetes, obesity, and high cholesterol. Consuming foods like kale, broccoli, and Brussels sprouts can assist with calcium absorption, essential in lowering one’s chance of developing osteoporosis and leading to healthier feet.

3. Fish and Tuna

Omega 3 fatty acids are abundant in salmon and other fish like tuna. Numerous health advantages of these good fats have been demonstrated. Natural anti-inflammatory properties of omega-3 fatty acids have been demonstrated to lessen the effects of osteoarthritis and rheumatoid arthritis in the feet and other parts of the body.

Omega 3 fatty acids also lessen platelet clumping in circulation. Blood clots in the veins, known as deep vein thromboses (DVTs), most frequently affect the lower limbs and are caused by platelet clumping. DVTs in the calf region are excruciatingly painful and can be fatal if a piece of the clot breaks off and travels to the lungs. The likelihood of developing DVTs is greatly decreased by a diet high in omega 3.

4. Yogurt

Calcium and vitamin D, necessary for strong and healthy bones, can be found in plenty of yogurts. It has been demonstrated that the consequences of osteoporosis can be mitigated by eating foods high in calcium and vitamin D. The effects of osteoporosis on foot can be devastating, including the development of stress fractures and damage to the joints. So, if you have healthier feet, you should include yogurt. 

5. Nuts

Magnesium and omega-3 fatty acids, which support bone health and lessen arthritis-related inflammation, are abundant in nuts. Because nuts lower bad cholesterol (LDL) and boost good cholesterol (HDL) in the blood, they also benefit heart health and circulation in the legs and feet.

This lowers the chance of artery plaque buildup and, consequently, the danger of heart attacks and reduced blood flow to the feet. Interestingly, frequent nut eating has been shown to lower blood sugar and lessen the harmful impacts of diabetes compared to other carb-rich diets.

Get Custom Orthotics from NetStep for Healthier Feet

Food is not the only thing you can do for your feet – custom orthotics help, too! Wearing supportive shoes and regular foot checkups are important keys to maintaining healthy feet. 

But if you want something extra to help keep your feet comfortable all day long, get a pair of custom orthotics from NetStep. Our team of experts will work with you to create a unique pair of custom orthotics that will support your feet and improve your overall comfort level. Contact us at (888) 718-3957 to learn more about how we can help you have healthier, happier feet!

Treatment for an injured foot will vary depending on the severity of the injury. Minor injuries may only require rest and ice, while more serious injuries may require surgery or other medical intervention. In any case, it is important to seek medical attention if you suspect you have an injured foot.

Watch Out For These 6 Signs 

Foot injuries are common, but they often go unnoticed until the pain becomes too severe to ignore. If you suspect that you may have an injured foot, pay attention to the following signs. 

1. It feels bruised 

If you have ever injured your foot, you may have experienced the sensation of bruises. Bruises occur when small blood vessels in the skin are damaged. This can happen if you stub your toe or twist your ankle. The area around the injury may feel tender and painful to the touch. In some cases, you may also see a bruise. 

Bruises usually disappear within a few days or weeks. However, if you have a more serious injury, you may need to see a doctor. If you experience persistent pain, swelling, or bruising, it is important to seek medical attention. Otherwise, your injury may heal improperly and could lead to further problems down the road.

2. There’s difficulty bearing weight on your feet 

When you have an injury to your foot, whether it’s a sprain, strain, or fracture, it can be difficult to bear weight on your foot. This is because the injury can cause pain and swelling, which can make it difficult to put pressure on the foot. 

In addition, the injury can also weaken the muscles and bones in the foot, making it difficult to support your body weight. As a result, it’s important to seek medical treatment for a foot injury as soon as possible so that you can get the care you need to recover. With proper treatment like custom orthotics, you’ll be able to bear weight on your feet and get back to your normal activities.

3. There’s swelling and redness

When you first injure your foot, you may notice a lot of swelling and redness. This is because your body is trying to protect the injury by increasing blood flow to the area. The swelling can also help to reduce your pain by cushioning the injury. Consider shopping for custom orthotics for premium cushioning. However, if the swelling is severe, it can lead to additional problems, such as reduced range of motion and difficulty walking. If you have an injured foot, it’s important to elevate your foot and ice the area to reduce the swelling. You should also avoid putting weight on your foot until the swelling has gone down. 

4. Sharp, throbbing pain 

Any type of injury to the foot can cause sharp, throbbing pain. Whether you’ve twisted your ankle, stubbed your toe, or developed a stress fracture, the pain can be debilitating. In some cases, the pain may be so severe that it makes it difficult to walk or stand. 

If you’re experiencing sharp, throbbing pain in your foot, it’s important to seek medical attention as soon as possible. A doctor can determine the cause of the pain and develop a treatment plan to help you recover. With proper care, you can soon put the pain behind you and get back to your normal activities.

5. Your feet look deformed 

When you have an injury to your foot, it can cause deformities. This is because the bones, muscles, tendons and ligaments in your foot are all interconnected. When one area is injured, it can cause other areas to be pulled out of alignment. In severe cases, this can result in a noticeable deformity. However, even in less severe cases, an injury can still cause the bones in your foot to shift slightly out of position. This can lead to pain and difficulty walking. 

6. It feels numbed 

When you injure your foot, you may feel a numbing sensation. This is because the injury can damage the nerve endings in your foot, causing them to become less sensitive. The numbing sensation may also be caused by swelling or inflammation around the injury. 

If the numbing sensation is mild, it should gradually improve on its own as the injury heals. In the meantime, you can try using ice or heat to help relieve any pain or discomfort.

Custom Orthotics for Injured Foot 

Custom orthotics for injuries can be a lifesaver for those who have injured their foot. Orthotics are devices that are used to support, align, and correct the position of the foot. They can be made from a variety of materials, including plastic, metal, or carbon fiber. Custom orthotics are made to fit the specific shape of your foot, and they can be adjustable to provide extra support as your foot heals. 

In addition, custom orthotics can help relieve pain by redistributing weight evenly across the foot. If you have injured your foot, take our free diagnosis today to know whether custom orthotics could help you recover more quickly.

Your Road to Recovery Begins Today

At NetStep, we believe that your road to recovery begins today. That’s why we offer a wide range of custom orthotics for injured feet, designed to provide support and stability while you heal. We know that every injury is unique, which is why we offer a wide range of options to choose from. 

Whether you’re looking for arch support, extra cushioning, or a combination of both, we have an orthotic that will meet your needs. And because our orthotics are custom-made, they’ll provide a perfect fit for your foot. So don’t wait any longer, start your road to recovery today with NetStep. 

Ingrown toenails can be painful and even lead to infections. If you’re susceptible to ingrown toenails, there are things you can do to prevent them. For example, you can choose shoes that have plenty of room for your toes and avoid cutting your nails too short. 

If you do develop an ingrown toenail, there are treatments that can help. Soaking your foot in warm water and wearing loose-fitting shoes can often provide relief. In some cases, though, you may need to see a doctor for prescription medication or surgery.

5 Things to Know About Ingrown Toenails

1. Diabetes increases the risk of ingrown toenails.

Diabetes is a condition that affects the body’s ability to process blood sugar. Over time, high blood sugar levels can damage the nerves and blood vessels, which can lead to a number of serious complications. One such complication is ingrown toenails. An ingrown toenail occurs when the edge of the nail grows into the flesh of the toe. This can cause pain, redness, and swelling, and it can also lead to an ingrown toenail infection. People with diabetes are more susceptible to ingrown toenails because they often have poor circulation and nerve damage in their feet. 

As a result, they may not be able to feel the pain of an ingrown toenail until the infection has become severe. If you have diabetes, it is important to check your feet regularly for any signs of an ingrown toenail. If you do develop an infection, it is important to see a doctor right away so that it can be treated before it becomes serious. 

2. Trimming toenails can prevent ingrown toenails. 

One of the most common foot problems is ingrown toenails. When the edges of the toenail grow into the skin, it can cause pain, redness, and swelling. In some cases, an ingrown toenail can also lead to an infection. One of the best ways to prevent ingrown toenails is to trim them regularly. When trimming, be sure to cut straight across and avoid rounding the corners. You should also avoid cutting the nails too short, as this can increase the risk of ingrown toenails. 

You may also need to use a special nail trimmer or file to reduce the pressure on the skin. In severe cases, surgery may be necessary to remove the ingrown portion of the nail. By taking simple steps like trimming your nails, you can help prevent ingrown toenails and keep your feet healthy and pain-free.

3. Ill-fitting shoes are a contributing factor. 

Ingrown toenails are a common problem that can cause pain, swelling, and redness. If left untreated, ingrown toenails can also lead to infection. While there are many potential causes of ingrown toenails, one of the most common is ill-fitting shoes. Shoes that are too tight or too narrow can put pressure on the sides of the toes, causing the nails to grow into the flesh. Shoes that are too loose can also cause ingrown toenails by allowing the foot to slide around inside. Wearing shoes that fit properly is one of the best ways to prevent ingrown toenails. Moreover, consider investing in a pair of custom orthotics to prevent the risk of ingrown toenails. 

4. People with nerve damage can experience slow healing. 

People with nerve damage often experience slow healing, particularly from ingrown toenails. The reason for this is that the nerves play an important role in the body’s ability to heal. When there is damage to the nerves, it can slow down the body’s natural healing process. In addition, people with nerve damage are often more susceptible to infection, which can further delay healing. 

Ingrown toenail treatment often includes antibiotics to help prevent infection and promote healing. In some cases, surgery may also be necessary to remove the ingrown nail and allow the tissue to heal properly. With proper treatment, people with nerve damage can often experience full recovery. 

5. Ingrown toenails can be genetic. 

Ingrown toenails are a common condition that occurs when the edge of the nail grows into the flesh of the toe. The condition can be painful and can often lead to infection. Ingrown toenails are most often caused by incorrect nail trimming, but they can also be caused by ill-fitting shoes or trauma to the nail. 

In some cases, however, ingrown toenails may be caused by genetics. If you have a family history of ingrown toenails, you may be more likely to develop the condition yourself. 

Custom Orthotics for Ingrown Toenails 

Ingrown toenails are a common problem that can cause pain and discomfort. If left untreated, they can also lead to serious infection. One of the best ways to treat ingrown toenails is to wear custom orthotics. 

Custom orthotics for ingrown toenails are designed to provide support and alignment for the bones and muscles in your feet. They can also help to reduce pressure on the toes and prevent the nails from digging into the skin. Custom orthotics are made to fit your feet and provide the most support possible. If you suffer from ingrown toenails, talk to your doctor about getting custom orthotics made specifically for you.

Invest in a Pair Today! 

At NetStep, we believe that orthotics should be customized to fit each individual’s specific needs. That’s why we offer a wide range of custom orthotics, whether you’re looking for support for your arches or extra cushioning for your heels, we can help you find the perfect orthotic for your feet. 

We also offer a variety of sizes and widths to ensure that your orthotics will provide a comfortable, snug fit. And because we use only the highest quality materials, you can be sure that your orthotics will last for years to come. So if you’re looking for a custom solution to your foot pain, invest in a pair of custom orthotics from NetStep today. Take the free diagnosis today. 

For example, many people believe that they should soak their feet in hot water to relax them, but this can actually lead to dry skin and cracked heels. Similarly, people often think that they need to scrub their feet vigorously to remove all the dirt and bacteria, but this can actually damage the delicate skin on your feet. To find out more about the myths that are putting your feet at risk, read our latest blog post now.

5 Foot Myths, Debunked

Foot Myth #1: Soaking feet in hot water 

There are many foot myths circulating around, and one of the most prevalent is that soaking feet in hot water can help to relieve foot pain. However, this is simply not true. In fact, hot water can actually aggravate foot conditions such as blisters, athlete’s foot, and corns. It can also cause the skin on the feet to become dry and cracked. 

If you’re looking for a way to relieve foot pain, soaking your feet in cold water may be a better option. Cold water helps to reduce inflammation and swelling, and it can also numb pain receptors. Soaking your feet in cold water for 10-15 minutes a day can help to alleviate foot pain and improve your overall foot health.

Foot Myth #2: Scrubbing feet 

There are many common foot myths that circulate the internet, and one of the most common is that scrubbing feet is necessary for hygiene. However, this is simply not true. In fact, scrubbing feet can actually cause more harm than good. The skin on our feet is much thicker than the skin on the rest of our bodies, and as a result, it is much more resistant to bacteria and other contaminants.

Scrubbing feet can actually lead to dryness and cracking, which provides an opening for bacteria to enter the body. In addition, scrubbing feet can also irritate the nails and cuticles, leading to inflammation and infection. So next time you reach for the scrub brush, remember that your feet don’t need it.

Foot Myth #3: Wearing high heels is the root of all foot problems

One of the most persistent myths about foot health is that wearing high heels is the root of all problems. This simply isn’t true. While it’s true that high heels can cause problems like bunions and Hammer toe, they are not the only or even the primary cause of these conditions. 

In fact, many people who wear high heels never experience any foot problems at all. The key to preventing foot problems, regardless of what type of shoes you wear, is to choose shoes that fit well and support your feet properly. 

Plus, it’s important to take breaks from any type of shoe throughout the day to give your feet a chance to rest. So, if you love your high heels, don’t ditch them for flats just yet. As long as you take care of your feet, you can still enjoy wearing them. 

Foot Myth #4: Foot pain is a sign of aging 

Foot pain is often seen as a sign of aging. However, this is not necessarily the case. While it is true that wear and tear can lead to pain in the feet, there are many other factors that can contribute to this problem. For example, shoes that do not fit properly can put stress on the feet and lead to pain. 

In addition, health conditions such as arthritis and diabetes can also cause foot pain. As a result, it is important to see a doctor if you are experiencing pain in your feet, regardless of your age. With proper diagnosis and treatment, you can find relief from your foot pain and enjoy a better quality of life.

Foot Myth #5: Heel pain will go away without treatment 

​​Heel pain is a common foot problem, and there are a number of myths about its causes and treatment. One common myth is that heel pain will go away without treatment. However, this is not the case. Without treatment, heel pain can become chronic and debilitating. 

The most effective way to treat heel pain is to see a podiatrist. Podiatrists are medical professionals who specialize in the diagnosis and treatment of foot conditions. They can develop an individualized treatment plan to relieve your heel pain and help you avoid further injury. If you are experiencing heel pain, don’t wait for it to go away on its own. Seek professional medical help to get the relief you need.

Follow Us for Foot Care Tips 

At NetStep, we believe that everyone deserves to live a pain-free life. That’s why we offer custom orthotics to help people get the relief they need. We also believe that education is an important part of self-care, so we offer tips and advice on everything from choosing the right shoes to caring for your feet. Whether you’re dealing with a chronic condition or just looking to improve your foot health, we’re here to help. Follow us for the latest news and updates on all things foot care!

Since diabetes puts your feet at risk, you must practice proper footcare for diabetes. Even a minor cut can have major repercussions. Diabetes can lead to nerve degeneration, resulting in a loss of sensation in the feet. Diabetes can also lower the amount of blood that flows to the feet, making it more difficult for an injury to heal or for the body to fight off an infection.

Here are some tips on how to ensure your feet remain healthy always.

6 Tips to Keep Your Feet Healthy

1. Inspect Your Feet Regularly

Examine your feet for any signs of injury, such as redness, blisters, cuts, or cracks in the skin. Use a hand mirror with a magnification feature if you cannot view the soles of your feet. If you are experiencing difficulties, you should consult a physician or a physical therapist. If you have an issue with your feet, you should never disregard it. If you have diabetes, you need to examine your feet every day.

2. Clean Your Feet Daily and Wear Clean, Dry Socks

Use lukewarm water to wash your feet every day. Use neither hot nor cold water. Water that is overly hot or cold might hurt your skin, particularly if you have diabetes and have a diminished sense of touch. Use light soap and a soft washcloth or sponge. Then, thoroughly rinse and completely dry your feet before putting on socks and shoes.

The American College of Foot and Ankle Surgeons cautions that diabetes raises the chance of developing various foot issues. Most socks trap moisture against our skin as our feet sweat. Additionally, irritation or problems might be brought on by socks that are bundled or too tight around the calf or ankle. Implement footcare for diabetes, like wearing special socks with increased cushioning and moisture-wicking material.

3. Always Wear Well-Fitted Shoes

When walking, it is crucial to ensure you wear shoes that provide adequate support for your feet and ankles. Make sure the shoes you purchase will not cause your feet any discomfort by wearing them. Blisters, which may lead to infection or other problems, may be caused by shoes that do not fit well.

A physical therapist can help you find shoes or shoe insoles that provide the right amount of arch and metatarsal support and ensure that your shoes are the right fit for general wear or sports-specific activity.

4. Cut Nails Carefully and Regularly

Keep your fingernails and toenails groomed, but don’t cut them too short. When nails are cut too short, they are more likely to become ingrown, which can be painful and lead to infection. First, cut the nails across the diagonally, and then carefully file the edges. This produces the best results. A podiatrist can help you if you cannot cut your nails on your own. If you go to a nail salon, you should be sure to advise the technicians that they should be careful not to harm your skin while filing or cutting your toenails too short.

5. Keep Your Blood Sugar Under Control

Diabetes can lead to complications with your feet. A lack of cutaneous sensation can result from a nerve injury that high blood sugar levels can bring. The diminished blood flow to your feet can make it more difficult for them to recover from injuries or fight off infections.

To prevent type 2 diabetes and maintain optimal blood sugar levels, one must engage in physical activity regularly and eat correctly. Whether or not you have diabetes, getting the recommended amount of physical activity daily is essential for preventing and effectively managing various diseases and conditions, including diabetes.

6. Moisturize Your Feet at Night

Always moisturize your feet at night to maintain the softness and health of your skin. This may help prevent your skin from becoming itchy or cracked. You should try to avoid getting lotion in the space between your toes.

Keep Your Feet Healthy With NetStep Custom Orthotics

Feet are often the most neglected part of our body regarding health. However, they are also essential parts of our anatomy. Not only do feet carry us around all day long, but they also play a vital role in our posture and overall health. Taking care of them is crucial by following some simple footcare tips. One great way to keep your feet healthy is by using NetStep Custom Orthotics. These orthotics can help you achieve better alignment, support your arches, and improve your balance and mobility. So if you want to keep your feet happy and healthy, give NetStep Custom Orthotics a try!

Standing vs. Sitting: Which is Better?

Finding the optimal balance between sitting and standing all day at work allows you to care for your physical and mental health while completing your office job quickly and efficiently. The sweet spot is different for everyone, but for most individuals who sit at a desk all day, finding the correct balance entails increasing the number of times you stand and the amount of time you stand for.

What Happens to Your Body When You Sit All Day?

People have reported spending significantly more time sitting down, a trend over the last few decades. Studies show that the number of sedentary jobs has climbed by 83 percent since 1950. Researchers have zoomed in on some of the problems that workers encounter that are related to sitting all day at work, and this comes at a time when we are dealing with some of the fallout that has resulted from the transition toward more sedentary work.

Even if you have a high-end office chair, research has shown that sitting in one position for the entirety of the workday is detrimental to your health and can also affect your productivity at work.

The following is a list of just some of the adverse effects that sitting for long periods can have on your body:

• Poor sitting posture commonly includes slouching or hunching over a desk or slouching because core muscles are not adequately engaged, which contributes to eventual spine difficulties.
• Increased likelihood of feeling sluggish and exhausted
• A greater chance of putting on weight.
• Increased likelihood of acquiring symptoms of depression
• A higher chance of passing away from any cause in general

Standing All Day at Work: When to Stop 

How do you know when to sit down if standing benefits your health? As they spend more time standing at a height-adjustable desk, most people eventually start to ask themselves this issue directly or indirectly.

It’s possible to get too much of a good thing, just like anything else. If you feel that the time you have been standing makes the activity at hand more difficult, then you have probably been standing for too long. To put it another way, if you are feeling antsy, having trouble concentrating, and suffering muscle tension, you have likely been standing for too long, a sign that you need to make a speedy switch.

It takes some getting used to working at a standing desk, both in terms of how often you stand and how long you stand. You can begin establishing a beneficial balance by starting with intervals of five minutes at a time. Take a break when standing for an extended time is distracting or uncomfortable. During this break, move around, stretch, and try to refocus your eyes.

Health Risks from Standing Too Long

When it comes to working, is it preferable to stand or sit? There are severe health concerns that can be experienced by people standing all day at work. Some of the most significant dangers of standing for long periods are:

• Problems with the cardiovascular system include carotid atherosclerosis, leg edema, lightheadedness or vertigo, concerns with the heart rate, excessive blood pressure, and venous disorders.
• Lower limb muscle fatigue
• A higher possibility of developing blood clots in the legs.
• Pain in the legs and lower back
• Outcomes of pregnancy that are harmful to a woman’s health, such as low birth weight and premature deliveries

Invest in Custom Orthotics from NetStep

Does the nature of your job involve long hours of standing? To avoid foot-related problems, it is best to invest in custom orthotics from NetStep. The pressure placed on your feet throughout a typical day is redistributed by custom orthotics, giving your feet additional cushioning and support. If you have arthritis or your job requires you to stand for long periods, this will significantly assist you. Using orthotics can also avoid pressure sores and other foot problems associated with diabetes. Contact us at (888) 718-3957 and get your custom orthotics delivered to your doorstep.

There are various causes of foot pain, depending on the type of food you eat. Certain decisions will increase your probability of experiencing foot pain relief. Others will raise your chances of experiencing inflammation and pain. Read on to learn about the food you should avoid to ensure optimal foot health. 

7 Foods That Trigger Foot Pain

1. Seafood

Gout, a painful form of arthritis that affects the limbs and feet, can be brought on by eating foods high in purine, which can be brought on by eating foods like various types of fish. Gout occurs when crystals form in the joints as a result of an accumulation of uric acid to an unhealthy level. Following the breakdown of a chemical known as purine, which can be present in various foods, your body will produce uric acid. You could try reducing the number of purines in your diet, which could help you better control your gout. It is essential to remember that although the food you eat can influence the amount of uric acid your body produces, the effects are minimal compared to medicine.

2. High Salt Intake

Salt is an essential ingredient that enables your body to regulate fluid levels. If you consume excessive amounts, you risk swelling your ankles and feet. You can test to see if your edema is caused by lowering the amount of salt you consume daily to between 1,500 mg and 2,300 mg.

3. Vegetable and Seed oils

It was always thought that consuming a reasonable amount of trans fat was not harmful; however, more recent studies have shown that this is not the case. There is evidence that trans fat, linked to an increased risk of inflammation, is present in various vegetable, seed, and hydrogenated oils. Furthermore, the most significant threat posed by trans fat is that it can cause the membranes of cells to become abnormally distorted and also cause foot inflammation.

4. Red meat and Processed Meat

Processed and red meats are a significant source of saturated fat in the diet, and consuming too much of this fat can lead to inflammation of the feet. The fatty acids in saturated fat can build up in the blood vessels, causing them to narrow and preventing essential nutrients and oxygen from reaching the feet. This can lead to pain, swelling, and other symptoms of inflammation. In addition, the fats in processed and red meats can also contribute to obesity, which puts additional strain on the feet and makes inflammation more likely. If you love meat, choose leaner cuts and limit your portion size to help reduce your risk of developing foot problems.

5. Alcohol

Consuming alcoholic beverages causes your body to hold onto extra water. The body’s increased ability to hold onto water leads to a temporary increase in swelling, but this condition often improves within a day or two. Consuming alcohol regularly, on the other hand, is associated with an increased risk of longer-term health issues, including issues with inflammation as well as the liver, heart, and kidneys.

According to a study published in the National Center for Biotechnology Information, “chronic alcohol use impairs not only the functions of the gut and the liver but also multi-organ interactions, leading to persistent systemic inflammation and organ damage.”

6. Refined Carbohydrates

French fries, sugary cereals, and bread likely promote inflammation of the foot because of the high levels of refined carbohydrates they contain. This is because your immune system eliminates the extra sugar from your blood supply. In the same way, as sugar does, refined carbohydrates cause a surge in blood sugar, elevating your inflammatory response.

7. Artificial Trans Fats

Foods containing artificial trans fats are generally unhealthy and can lead to several health problems, including foot inflammation and pain. Trans fats are created when manufacturers add hydrogen to vegetable oils to solidify them. This process makes the oils more shelf-stable and extends the shelf life of products containing them. However, trans fats also increase LDL (bad) cholesterol levels and decrease HDL (good) cholesterol levels, which can lead to heart disease. Trans fats are also linked to inflammation, which can cause foot pain. In addition, trans fats can make it difficult for the body to absorb essential vitamins and minerals. For these reasons, avoiding foods containing artificial trans fats is best.

Get Rid of Foot Pain With NetStep Custom Orthotics

If you’re experiencing chronic foot pain, look at your diet and see if any of the following items may be causing problems. While triggers for foot pain vary, some foods are more commonly associated with discomfort. Eliminating these foods may help reduce symptoms and get you on the road to recovery. Have you tried NetStep Custom Orthotics? Our orthotic devices can relieve common foot pains caused by dietary triggers. Contact us today at (888) 718-3957 to learn how we can help you achieve long-term foot health!