Teaching is a profession that keeps you on your toes (in more ways than one). As busy professionals who stand on your feet all day, it’s important to look after your feet, including choosing the right shoes.

Common foot issues for teachers

Whether it’s standing in front of a class, walking endless laps in the classroom, or trekking around the playground on duty, it’s safe to say that as a teacher you spend A LOT of time on your feet. And while you might not realise the impact this has on your body, standing for long hours day after day can cause some common issues.

Heel pain

Heel pain can be caused by different factors but a common one is plantar fasciitis. The plantar fascia is a band of tissue that connects your heel bone to the base of your toes, creating the arch of your foot[1]. Standing on your feet all day increases the strain on your plantar fascia which can lead to plantar fasciitis[2], causing pain and inflammation around your heel.

Sesamoiditis

Sesamoiditis is a kind of tendonitis that refers to inflammation of the two pea-shaped sesamoid bones and the tendons they sit in, located in the ball of your foot, under your big toe joint[3,4]. The bones and tendons stabilise your big toe as you propel forward with each step, but for some people overuse with prolonged standing or walking can lead to pain in the ball of your foot[5].

Posterior tibial tendonitis (a common cause of flat feet)

The posterior tibial tendon supports your foot when you walk[6]. But overuse of the tendon from long hours of standing and walking can cause posterior tibial tendon dysfunction. This can lead to pain, swelling at the back of your ankle, a flattening of your arch and your ankle rolling inward[7]. It’s often called adult acquired flatfoot[8].

Achilles tendonitis

The Achilles tendon is the band of tissue that runs down the back of your lower leg, connecting your calf muscle to your heel bone[9]. It lets you lift your heel when you walk and helps you to walk run or stand on tiptoe. Overuse of the tendon can lead to inflammation called Achilles tendonitis[10] which can lead to pain in the back of your heel, difficulty walking, and you might feel swelling, tenderness and warmth in the tendon. More serious cases of Achilles tendonitis can lead Achilles tendonosis[11,12].

What are the causes of foot pain?

Foot pain can occur due to many different reasons, including medical conditions (like arthritis or diabetes) and injuries (like a sprain or fracture). But for teachers who spend hours on their feet each day, common culprits include:

• Foot structure – foot problems like high arches or flat feet increase your chances of issues occurring[13,14]
• Hard surfaces – walking on hard surfaces like those found in classrooms, school halls, and playgrounds increases the impact on your feet
• Unsupportive shoes – wearing shoes which lack support or cushioning increases the strain on your feet.

Choosing the right shoes

The right shoes can help to keep your feet healthy and your body safe from injury[15] so choosing the correct ones is key. It’s important to:

• Have your feet measured. Your foot size and shape can change as you get older (and during and after pregnancy) so get your feet measured every time you buy shoes.
• Get the right fit. Shoes should be wide enough with room in the toe area for your toes to move (no pointy shoes!). Make sure you have at least 1‒1.5cm at the end of the shoe. Your shoes should feel snug but not tight[16].
• Think about arch support and shock absorption. To minimise the stress on your feet on hard school floors, your shoes should cushion and support your feet.
• Have a firm heel counter (who knew?!). The heel counter is the back section of your shoe and is very important for foot support in both dress shoes and trainers. It gives your feet stability and stops your heel from moving too much within the shoe (so no slingbacks or mules, as you have to clench your toes to keep them on!).
• Avoid stiletto heels. Choose a chunky heel or wedge if you like extra height!
• Choose slip-resistant shoes. To help avoid any accidents or injuries (particularly around children!).
• Pick well-fitting socks in natural materials. These will allow your feet to breathe and avoid your toes cramping or bunching, which can lead to blisters.
• Break in new shoes. Wear new shoes for a bit at a time (not a full day) to avoid pain and blisters.
• Replace worn out shoes. The shock absorbency of shoes decreases with use so it’s important to replace them when needed to make sure they’re providing the right cushioning and support.
• Rotate your shoes. This will allow them to air out. You can also consider using foot powder to prevent foot perspiration.

Tips to help avoid tired feet and legs

Standing for hours day after day is demanding on your feet and legs. To help avoid pain and discomfort where possible, remember to:

• Stretch throughout the day. To stretch your calf muscle, stretch out your lower leg and bend your feet up at ankle. Try circling your feet ten times in each direction keeping your legs as still as possible and wiggling your toes.
• Alternate standing and walking with sitting. If possible, try to arrange your work activities so you can rest a little bit where possible.
• Shift your balance. Move your balance from one foot to another to allow each foot to rest.
• Rest your feet at home. Elevate, soak, massage gently (try a foot roller) and care for your feet to give them a chance to rest and recover.

Remember that pain isn’t normal

When you’re busy teaching, planning and marking, it can be easy to ignore symptoms. But it’s important to remember that ongoing foot pain isn’t normal and that’s where a podiatrist can help. Depending on the issue, a podiatrist might suggest treatment options to take pressure off and help healing including insoles, stretching and strengthening exercises, or orthotics. Custom orthotics are specifically designed for your foot to provide support and cushioning.

Don’t forget to check your Extras cover for benefits for podiatry consults and the purchase or repair of orthotics that are custom fitted for you.

References:
1,2 Plantar fasciitis — treatment, symptoms and causes | healthdirect
3 Sesamoid Injuries in the Foot – Sesamoiditis Foot | Foot Health Facts - Foot Health Facts
4 Feet - problems and treatments - Better Health Channel
5 Sesamoid Injuries in the Foot – Sesamoiditis Foot | Foot Health Facts - Foot Health Facts
6-8 Posterior Tibial Tendon Dysfunction (PTTD) - Foot Health Facts
9 Achilles Tendon Disorders – Achilles Tendonitis Treatment | Foot Health Facts - Foot Health Facts
10 Achilles tendinopathy - Better Health Channel
11 Achilles Tendon Disorders – Achilles Tendonitis Treatment | Foot Health Facts - Foot Health Facts
12 Achilles tendinitis - Symptoms & causes - Mayo Clinic
13 Plantar fasciitis — treatment, symptoms and causes | healthdirect
14 Achilles Tendon Disorders – Achilles Tendonitis Treatment | Foot Health Facts - Foot Health Facts
15,16 Choosing the right shoe - Better Health Channel

Sources:
Plantar fasciitis — treatment, symptoms and causes | healthdirect
Feet - problems and treatments - Better Health Channel
Tibialis posterior dysfunction: a common and treatable cause of adult acquired flatfoot - PMC (nih.gov)
Foot Health Facts | Foot and Ankle Surgeons - Podiatrists - Foot Health Facts