Keeping Your Feet Happy at Home

Amy Chapman C. Ped (C) | Feb 08, 2022

Stand Your Ground

With so many of us indoors these days, it is important that we do not forget to take care of our feet. Whether its due to the snowy weather, or the drawn out Covid lockdowns, so many of us have moved our everyday activities indoors. As a local Canadian Certified Pedorthist, I have seen an influx in people who are presenting with foot and lower limb pain due to changes in their lifestyle, and increased time at home. People who experience lower limb discomforts and conditions such as plantar fasciitis, diabetes, metatarsalgia, and lower back pain should consider adding proper indoor footwear to their home routines.

Work From Home

With the sudden shift to working from home, many people ended up spending hours upon end around their house. In some cases, this involved a lot more sitting and staring at computers, while others found themselves on their feet more than usual. Many of us are used to going barefoot around the house or slipping on a fuzzy pair of slippers at the end of a long day. While this may work for a few lazy hours at the end of the night, it may not be the best option for a whole day on your feet. If you have foot/lower limb pain, alignment issues, or are currently wearing orthotics it may be best to find a proper fitting pair of indoor shoes.

If working from home has you sitting for long periods of time, it may be important to consider wearing compression socks. Staying seated for long periods of time can cause blood to pool in the feet and lower legs, even in healthy individuals. It also increases the risk of developing a thrombosis, or blood clots, in the leg veins. Wearing compression socks while seated or standing in one place for prolonged periods of time can help prevent this blood pooling, subsequent swelling, and risk of thrombosis. 

Cancelled Social and Exercise Programs

Our social and physical worlds have been turned upside down. The shift to online exercise classes and at home workouts has been a wonderful way to adapt to the changes, however many of us forgot to transfer proper footwear and orthotic use to these activities. Whether you are doing your virtual group exercise class or have come up with your own program from home, it is important to use proper athletic footwear and incorporate any of your orthotics or bracing while performing your activity.

Picking the Right Indoor Shoe

Fit – When fitting any shoe, it is important to check the fit from all angles. You want to make sure there is ~1/4” (about the width of your pinky finger) from the end of your longest toe to the end of the shoe when you are standing in the shoe. The width of the shoe should be snug, but not so tight that you are hanging over the edges or bulging out the sides. The depth of the shoe should accommodate the overall shape of your foot (watch those hammer toes!) and accommodate for whatever socks you plan to wear.

Tread – A mild or light tread is best for indoor use. A heavy tread increases the weight of a shoe and increases the chances of the shoe catching on carpet, while mild traction is important when on hard flooring.

Lightweight – many people choose to find a lightweight, but still supportive indoor shoe. Finding shoes with a mesh upper or a Mary-jane style cut out decreases the overall weight and improves air circulation to keep our feet from overheating.

Support – a firm, supportive, shock absorbing outsole is suggested to provide the best support. While we usually allow a little leeway for indoors, we try to avoid a flimsy, squishy, non-supportive footwear.

There are a number of indoor footwear options that may be right for you. Everyone’s needs and concerns are different, so it is important to talk to your family doctor and local Canadian Certified Pedorthist to see which options will improve your overall indoor foot health.