The plane is booked, cars are rented and everything is packed up, all set for vacation! But you know that long trips and being seated for a long time causes lower limb pain, especially if you have varicose veins. Don’t let leg pain stop you from doing more, learn how to manage it with us below!

Leg pain from travelling occurs because the body becomes less efficient at circulating blood through our system as we are stationary for extended periods of time. And as the body becomes less efficient at pumping blood through our system, blood tends to pool in the lower limbs and swelling begins to set in. Often this leads to a general aching which you definitely don’t want as you kick off your vacation!

Here are 5 tips for traveling comfortably with varicose veins:

Move around

If travelling for long periods, make sure to get up from your seat and go for a walk to stretch the legs. Especially when dealing with varicose veins, it is important to get the blood flowing in the lower extremities to avoid blood clots that can occur when seated for extended periods.

Use compression socks

Compression socks can help when travelling as they work to increase how efficient your body is at managing the swelling that occurs in the lower limbs. Compression socks are designed with a pressure gradient system. This means that the sock is tightest at the bottom and loosest at the top. This allows for pressure to be put on the veins of the leg allowing for efficient reduction in swelling by promoting blood flow to the heart. Best part, they come in all different colours and styles!

Wear loose fitting clothes

Tight fitting clothes can create swelling issues in the lower limbs, especially when they are tight at the hips and knees. This is because pressure in these areas can work against you by decreasing blood flow above where the pressure is being placed.

Pick the right seat

While not always possible, having that seat with a little extra room can make a huge difference when travelling. Being able to stretch out the legs while seated can be great. When we’re cramped up in a seat without leg room there’s risk for more swelling and even muscle cramping.

Keep hydrated

As you become more dehydrated, the walls of your veins tend to become narrower. Keeping hydrated will not only keep them your veins from narrowing but also can help to keep you cool during those warm flights.

Should I book an appointment?

If you’re suffering from varicosities or general leg fatigue, let us know and book an appointment today! At BioPed Footcare, we are here for you. Meet with one of BioPed’s lower limb clinicians to see how you can keep your feet healthy or how to rehabilitate an injury!

Shoe shopping can be confusing and sometimes, frustrating. Each brand or model can fit differently. Also, shoes have various shapes that may feel different on your foot versus someone else’s. No matter your style, the fit of the shoe should be the most important factor when choosing a new pair.

Why is the right fit important?

We wear shoes outdoors and often indoors all day long. Many people even wear slippers or sandals in the home to help relieve aches and pains in the feet. If the shoes and slippers we wear are not supportive, or are the wrong fit, that foot pain won’t go away. In fact, by wearing the incorrect shoe fit we can actually make it worse.

What constitutes a “perfect fit” ?

Assessing Length: Measuring length and width on a shoe measuring “Brannock” device is one of the best ways to find out what the right fit looks like for you. When trying on the shoe up to half an inch of space is normal at the toe; more than half an inch is probably too long. A shoe that is too long may cause slippage at the heel or rubbing along the underside of the foot as it slides with walking.. As long as you do not feel the tip of your longest toe rubbing against the front or top of the shoe, the length is acceptable.

Finding the Right Width: Finding an appropriate shoe width can be difficult. When the shoe is too wide, there will be diagonal creasing across the toe as you walk. Additionally with a longer shoe, when standing, you will be able to grip extra fabric across the toe box. The shoe will feel sloppy and loose along the whole of the foot. Alternatively, if the shoe is too tight you might see spillage over the sides of the shoe and bulging of the material around the foot. You may also feel a squeezing sensation across the toes or forefoot and be unable to move them freely in the shoe.

Feeling for the Correct Depth: Depth of the shoe is a less noticeable feature until it’s not there. Whether you have orthotics or not, making sure your foot has space within the shoe is crucial. If you have a hard time getting your foot into the shoe or feel pressure on the top of your foot once it is on, it may be a sign that the depth isn’t there. Toes may rub against the upper material, and if the shoe does not have laces or velcro straps to adjust, the shoe can cause redness, irritation and squishing of the joints. Especially if you have contracted toes/”hammertoes”, you will want to find the right depth before a corn appears from pressure points.

Look for a shoe that truly holds your foot – no heel slipping out the back, no toes crushed against the top of the shoe and no pulsing pressure through the foot.

Key footwear features

Adjustable enclosure – laces or velcros straps to adjust the size of the shoe opening to facilitate getting your foot into the shoe. Also, it allows for adjustment of how tight the shoe can be held against the foot. This is key, especially for thicker foot types that may have trouble fitting into a conventional slip on, or those with a narrow heel that slips and rubs against the heel. This feature also accommodates swelling in the feet. Many people’s feet do swell by end of day.

Firm heel counter – This is less a feature for slippers, but may be found in orthopedic slipper brands. The heel counter is what wraps around the back of the heel of your foot. When it is flimsy and easily bends, it does not offer support or control to your heel. Therefore, it would not hold your foot in the correct position or offer support to that pivotal structure. When it is firm, it sits snugly around your heel, cupping it to control and support the rearfoot.

Supportive arch – You should not be able to bend or twist the arch or middle of the shoe. If it is too flexible you are not getting any support through the midfoot when you walk. For flexible feet this can spell disaster as your foot is able to move in any way, at any time, predisposing you to injury. When the arch is firm, however, it supports the structures of the midfoot throughout gait and ensures better support and control of the foot overall.

To help you navigate these features and fit, reach out to your local BioPed clinic. They are happy to help you find the right fit, in the right shoe, for your feet.

Standing all day, whether work or at play, can do a real number on your feet, legs, and back! Each year in Canada, thousands of work-related foot injuries are reported and an increasing number of sick days are taken because of leg and foot problems. Whether you’re cooking at a restaurant, cutting hair in a salon, teaching in a classroom, or folding T-shirts at a clothing store, making an extra effort to take good care of your feet and legs can go a long way toward staying healthy and comfortable.

Problems that can result from extended periods of standing

The most commonly reported symptoms from extended periods of standing are discomfort, fatigue and swelling in the legs. Workers required to spend too much time on their feet are at greatly increased risk of pain and discomfort affecting feet, shins and calves, knees, thighs, hips and lower back. In fact, studies have shown that musculoskeletal disorders are the most common causes of work-related ill-health, and that 17 per cent of these disorders affected the lower limbs.

There are many other debilitating and potentially very serious health concerns related to prolonged standing. Worsening of existing coronary heart disease, varicose veins and chronic venous insufficiency have been associated with prolonged standing, as has pain in the lower limbs and feet. Further studies suggest back pain associated with work is about twice as common in those who work standing compared to those who usually work sitting, even after controlling for age and lifting weights.

Older workers and those employed in heavy manual jobs frequently develop knee and joint pain as they get older, and may become progressively less able to cope with constant standing. Other workers, for example those with arthritis, varicose veins caused by pregnancy or who have suffered a back or lower limb injury are also at an increased risk.

The effects of standing all day can show up almost right away and prolonged standing or walking can often accelerate health problems and soft tissue injuries. For example, standing all day on your feet can result in/exacerbate:

• Varicose veins
• Plantar fasciitis
• Low back pain
• Muscle soreness and fatigue
• High blood pressure
• Knee or hip arthritis
• Bunions
• Pregnancy complications
• Neck and shoulder stiffness
• Chronic heart and circulatory disorders
• Poor posture (and its effects)
• Various foot problems and pain
• Knee problems
• Swollen or painful feet or legs
• Stretched Achilles tendon (tendonitis)
• Joint damage
• Poor circulation and swelling in feet & legs

What causes these problems?

The physical layout or work practices of a task may force workers into awkward positions to reach across wide surfaces or do things repetitively without breaks. Standing is worse when you can’t move around much, or when you work on hard surfaces and/or wear unsuitable footwear.

Muscles work to hold you upright. Without resting or moving around, joints from the neck to the feet can become temporarily “stuck”. When this happens regularly, muscles get tired and their tendons and ligaments can be damaged, causing soft tissue injuries.

Standing still also reduces blood flow to muscles and stops the “muscle pump” (regular muscle movements) that returns blood from the feet and legs to the heart. When blood or other fluids don’t move properly, veins get inflamed and feet, ankles and legs swell, causing muscle ache.

What can you do to prevent standing-related injuries?

The good news is that you can reduce the risks associated with prolonged standing – especially those suffering from chronic tired feet and stiff leg muscles. Below are simple actions you can take to get you through your day while avoiding …or at least reducing health hazards.

• Alternate standing with sitting: Find the time to sit if you are standing for long periods of time. Use break periods or slow periods to sit.

• If you’re pregnant, try to put your feet up at work and when resting, do so with your feet higher than your head by elevating your legs with pillows.

• Change positions frequently: Try walking around, stretching and standing in different positions to move your weight around.

• Wear comfortable and supportive shoes: Many stylish shoes are made nowadays that not only look great, but are power-packed with support and comfort features. Gone are the days of such shoes looking like something your great-grandmother would have preferred.  See what we’re talking about on BioPed Footcare’s store.

• Custom made orthotics support the skeleton, muscles and fascia in the correct position – this is key to relieving many foot and leg pain symptoms. In particular, if you stand on your feet for extensive periods, orthotics help to improve posture, relieve joint stress, support ligaments, treat overpronation, increase comfort while walking and can help to reduce other foot conditions such as heel (plantar fasciitis) and forefoot (metatarsalgia) pain.  Ensure the orthotics are manufactured correctly, by seeing a foot specialist who has a process designed with your best fit in mind.  Don’t know what to look for? Find a BioPed location and we will explain it in person.

• Lower the heel and spare your toes: Keep the really high heels and the very pointy toes for parties and special events. These are not ideal shoes for somebody who works on their feet all day long. Lack of space for toes reduces circulation and encourages a range of problems from cramping of feet; heels push the toes deeper into the front of the shoe and if that front is pointed, there is very little space for the toes to go.

• Cover hard floors: If you are confined to a certain space and it has a hard floor covering, request a rubber mat or a rug to be placed on the floor. This will cushion the area that you are standing on, reducing some of the impact on your legs and feet from the hard surface.

• Compression hose and socks: Compression socks are well known among people suffering from leg or foot problems but they have benefits that many people, including active individuals and those who stand on their feet all day, can take advantage of.  With the growing awareness of compression socks and their health benefits, modern styles and colours have emerged. Find Compression hose and socks here.

Exercise

Additionally, doing regular exercises can also help stave off issues that may arise from standing on your feet all day. Check out the following suggestions for better leg and foot health.

• Alternating knee flexion: Bend your knee and try, without going beyond your natural range of motion, to touch your heel to your buttocks with one leg and then the other. This will help loosen up the quadriceps (the four major muscles in front of the thighs).

• Hacky-sack kicks: Kicking an imaginary ball with your instep (inner foot arch) will help loosen the origin connection points of your gluteus maximus (buttocks), which is the largest muscle in the body. The “glutes” can become tight, especially where they attach to your sacroiliac joint, whether you’re in a sedentary seated or standing position. Just a few kicks on each side can prevent tight glutes.

• Hamstring stretch: A great way to activate the hamstrings and stretch them simultaneously (strengthening and lengthening) is to do an active hamstring stretch. Simply stick your buttocks out, keeping your back flat. Rock back on your heels. Keep your knees slightly bent. Squeeze the inside of your thighs together without actually moving the knees and reach your chin forward. Unlike the more popular passive way to stretch, this active stretch should provide immediate relief to your hamstrings.

• Calf stretch: If you can’t take a quick work break to do a downward-dog stretch, place both hands shoulder width apart and level on a wall, or, even at desk level. Place one foot forward and bend the knee so that the knee is directly over the ankle. The rear leg should be straight with your foot planted on the floor. You should feel the rear calf muscles stretching. As with the hamstring stretch, try to isometrically contract your thighs by activating the inner thighs without actually moving the knees.

Want to have these exercises demonstrated for you, or discuss compression socks, supportive footwear and orthotic options? Book an appointment at a BioPed Clinic today.