Are your feet made for walking?:

Heading to the mall for a long day of shopping, or dancing the night away at the work Christmas party, can play havoc with your feet.

According to the American Orthopaedic Foot and Ankle Society, the most common cause of complaint at this time of year is a ‘plantar fasciitis’, a painful overuse injury affecting the sole of the foot.

The condition is generally caused by prolonged walking or standing on hard surfaces affecting the band of tissue that connects your heel bone to the bones of the toes. The classic signs of the condition are heel pain when waking up in the morning, or after a period of inactivity.

The best way to prevent it?

According to Dr Steven Haddad, an orthopaedic foot and ankle surgeon – “wearing comfortable shoes”.

“Cushioned, low heeled shoes may not look great on the dance floor, or even walking around shopping, but they are the most effective preventive measure.” Read more about the best shoes for plantar fasciitis.

Dr Haddad said it’s also important to take a break during long periods of standing or walking.

Left untreated, it can become a chronic condition, and can lead to knee, hip and back problems because of changes in the way people walk due to the pain. 

“If plantar fasciitis does develop, it is best to treat it aggressively at the first sign of the problem.  Patients will be told to incorporate stretching exercises right when they wake up in the morning, and might be provided a night splint to wear to keep the plantar fascia stretched overnight."

Other conservative treatment options include rest, heel inserts, non-steroidal inflammatory medications and ice. 

Here are Dr Haddad's suggested stretching and flexibility exercises for your feet - aching or otherwise.

• Toe raise, toe point, toe curl: Hold each position for 5 seconds and repeat 10 times. Recommended if you have cramping toes.
• Golf ball roll:Roll a golf ball under the ball of your foot for two minutes. This is particularly good for people with plantar fasciitis, arch strain or foot cramps.
• Towel curls: Place a small towel on the floor and curl it toward you using only your toes. Relax and repeat 5 times. Again, recommended for toe cramps and pain the ball of the foot.
• Marble pick-up: Place 20 marbles on the floor. Pick up one marble at a time and put it in a small bowl. Recommended for people with pain in the ball of the foot or toe cramps
• Sand walking: Good one for summer! Any chance you can, take off your shoes and walk in the sand. It not only massages your toes but is also good for general foot conditioning.