Having survived the holiday rush, your feet are likely to be sore.

In fact, about 80% of us have some kind of foot or ankle problem, according to Dr. Ashley Keren, a podiatrist at the Happy Feet Clinic in Buffalo Grove, IL.

Here are Dr. Keren’s tips for healthy and happy holiday feet:

  1. Maintain Foot Health. Holiday shopping usually means lots of walking and occasional running, which can lead to painful feet. Moisturize, stretch and massage them, which releases tension, increases circulation and rejuvenates skin.
  2. Wear Smart Shoes. No high heels! No flip-flops or sandals! If you’ll be on your feet all day, wear comfortable shoes with arch support and a padded sole.
  3. Point Your Toes. Avoid toe cramping by raising, pointing and curling your toes for 5 seconds per foot. Repeat this exercise 10 times per foot.
  4. Elevate Your Legs. Reduce swelling by lying down and lifting legs above your heart.
  5. Rotate Your Ankles. Relax your feet by rotating your ankles, cupping your heel and turning each ankle slowly. This loosens ankle joints.
  6. Socks Are Important. If you go bare, your foot may slide, causing blisters. Wear a thin cotton sock, which will absorb sweat. Avoid nylon, which causes excessive sweating.
  7. If You Have Gout…Watch what you eat and drink. Avoid foods that are rich in purine, such as shellfish, red meats, red wine and beer.
  8. If You’re Overweight or Obese…Exercise and maintain a healthy diet, especially during the holiday season. Obesity worsens foot problems like heel pain and flat feet.
  9. If You Wear Boots…This winter’s fashionable high-heeled boots put women at risk for slips, falls and injuries on ice and snow. Avoid boots with tall, spiked heels and narrow, pointed toes, which create instability on both dry and wet surfaces. Scuff up the soles of new boots, or buy adhesive rubber soles to provide better traction.

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