A progressive return-to-run plan after foot injury with load guidelines

I get asked a lot: “How do I find walking shoes that actually fit my wide feet?” It’s a question I’ve lived with — part frustration, part detective work — and over time I’ve learned that finding the right pair is less about chasing trendy designs and more about understanding a handful of shoe features that make everyday walking comfortable and sustainable.What “wide” really meansWhen people say they have wide feet, they can...

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I often hear from readers who wake up with a burning or aching sensation under the ball of the foot, discomfort when pushing off during walking or running, or sharp twinges between the toes. Forefoot pain — whether it’s metatarsalgia, a suspected Morton's neuroma, or tender spots linked to tight muscles and connective tissue — is common, and manual massage combined with targeted trigger-point release can be a simple, effective part of a...

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I don’t like to alarm people, but I also believe in being practical: feet tell us a lot about our overall health, and some warning signs deserve a prompt professional eye. Over the years I’ve helped people sort through when to try conservative self-care and when to seek a podiatrist. Below I share clear red flags for foot pain (what to watch for), why they matter, and what to expect when you make that appointment.Why see a podiatrist instead...

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I often hear from readers that heel pain can feel like a stubborn shadow — it shows up first thing in the morning or after long periods of standing, and nothing seems to soothe it for very long. In my experience, tight calves are a common and very treatable contributor to heel pain, especially plantar heel pain and early-stage Achilles irritation. Below I share a practical calf foam rolling and stretching sequence that I use myself and...

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I’ve helped many people figure out practical ways to ease foot pain, and one strategy I keep returning to is the humble night splint. If you’ve been waking up with a stabbing heel pain from plantar fasciitis, a night splint can feel like a small miracle — but they’re not instantly comfortable or intuitive for everyone. I want to explain clearly how night splints work, who might benefit, and practical tips to actually tolerate wearing one...

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I help readers keep their feet comfortable and functional every day, and one of the simplest ways to spare yourself pain, blisters, and wasted money is to make sure your shoes actually fit. I’ve measured hundreds of feet—my own included—and learned that a few careful steps at home will get you a reliable measurement for length, width, and volume so you can pick shoes that feel good from the first wear. Below I share practical,...

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I’ve found that the few minutes I spend working on my feet before sleep make a big difference to how they feel the next morning. If you often wake up with stiff toes, aching arches, or a general sense of tightness, a simple bedtime foot mobility sequence can help improve flexibility and reduce morning pain. Below I share a practical, evidence-informed routine I use and recommend to clients — easy to follow, no equipment required, and...

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When I sprained my ankle a few years ago (mild, lateral sprain), I wanted a clear, realistic timeline I could follow at home — nothing fancy, just sensible steps that respected healing while keeping me moving. Over time I combined what I learned from physiotherapy, rehab research and personal experience into a simple, progressive plan that works for most mild ankle sprains. Below I share a pragmatic step-by-step timeline you can try at home....

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I often find that the simplest habits—done consistently—have the biggest impact on how we move. Barefoot balance drills are one of those small practices that can quietly improve walking mechanics, strengthen the feet and ankles, and reduce fall risk over time. Below I share straightforward, evidence-informed exercises you can do at home, how to progress them safely, and practical cues that make a real difference in gait and confidence.Why...

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Travel is one of my great joys, but after years of long-haul flights and marathon road trips, I’ve learned that ignoring my feet is a fast track to discomfort, swelling, and slow recovery. Over time I developed a simple, repeatable travel foot care routine that keeps my feet comfortable during transit and helps me bounce back quickly when I arrive. Below I share the practices, products, and little habits I rely on — all practical,...

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