Elizabeth, I’m writing this looking at the pile of beautiful shoes and boots I just rejected for a trip to Europe, on account of the fact I can no longer walk in them. I think of the dozens of years I careened around cobblestones in precipitous fashion-editor heels and I curse my blithe younger self. 

But I do have hope for all of us! Almost a decade ago, I met Dr. Liza Egbogah, an osteopath and posture specialist with a clinic by the Toronto waterfront. You may have seen her on The Social, she’s a regular on morning TV across the country, and is a TIFF go-to for soothing aching celebrity feet.

I go to see her in person for my feet (and my hips, and back, and neck). We chatted about at-home foot care for you, Elizabeth, starting with why our feet hurt. There are a couple of reasons. “By age 50, most of us have some degeneration of joints due to osteoarthritis. That means your joints are going to be stiffer,” says Egbogah. Also, over time, we lose fat pads and the cushioning on our feet. “Think of how babies have cute little chubby feet,” she says, an asset that we lose steadily as we age. “Our arches are the main form of shock absorption in our body for knees, hips and back. As we get older, we lose some of that absorption due to atrophy or weakening of small intrinsic muscles, the loosening of ligaments and weight gain. The toe area also becomes wider due to falling arches causing it to spread.” So right there you have a cascade of things that can cause foot pain. 

Egbogah’s first piece of advice is to determine the base cause, be it osteoarthritis, rheumatoid arthritis, inflammation, or even a stress fracture. Then you should find the right shoes that are considered – I shudder at this next word – orthopedic: “Look for arch support, cushioning, shock absorption and a roomy toe box”, she says citing good athletic shoe brand options such as New Balance, Asics or Saucony, and of course Birkenstocks, which have an engineered footbed.

Shock absorption is a big part of reducing ongoing pain. Egbogah started her own line of shoes called Dr. Liza Shoes that are total lifesavers (and investments, as they are priced in the $295 to $495 zone), and that is what I spend my money on today, instead of Jimmy Choos. Egbogah uses ethylene-vinyl acetate (EVA), a lower-density form of rubber and foam, for a lightweight sole on her shoes, which include stylish runners and loafers, cute booties in a rainbow of colours and some distinctly non-orthopedic looking sexy heels at various sustainable walking heights. Egbogah can’t cite all the celebrity fans of her line for privacy reasons, but adds that Viola Davis and Priyanka Chopra have been outspoken supporters of the brand. “We were meant to walk on soil and grass and other grounding, natural materials,” she explains. “Orthopedic shoes mimic what our feet should do when we walk on concrete and hard surfaces.”

Exercises are extremely important; you really can improve your foot function and mobility over time. “Your toes need to be able to spread – you can take your fingers and insert them between your toes to create space,” she says. Doing this actually strengthens those tiny, critical muscles. And yes, you can buy toe spreaders (my own social media feed is also inexplicably full of them, Elizabeth, but I gave in to the fact long ago that Big Brother knows I’m a middle-aged woman). Egbogah is pro-toe spreaders, and often recommends using them as a gauge for where your toes actually should be. They can hurt (I did order mine off the internet, obviously), so work up slowly is Egbogah’s advice. She says toe separator socks are less intense and an effortless way to tone fascia if you wear them overnight. Sidenote: if you have bunions, the little single-toe separators can be a way to relieve compression. “Wearing them in your shoes can delay progression of bunions,” says Egbogah. Orthotics are another thing to consider. You can go all-out for custom ones tailored to your foot and gait, but over-the-counter orthotics are also well-made and useful, too, says our foot specialist.

Another way she suggests to strengthen those toe muscles is to pick up a small hand towel or washcloth with your feet, passing it from one foot to the next. This is also part of balancing exercises that Egbogah recommends. To strengthen foot arches and ligaments, stand on one bare foot and try to hold it for 30 seconds. 

Doing simple heel raises can also help relieve pain. Just bring your heels up and stand on the balls of your feet. That will strengthen your arches and the supporting muscles in your ankles and calves. According to Egbogah, “Everyone should have an electric body massager, and don’t forget to use them on your feet. Our feet support our entire body weight so giving them some TLC at the end of day is very helpful.” Her choice is the The Thumper, available at Amazon and Walmart; it is hand-held and has the two little vibrating balls on it to work around the spine and neck, into the glutes and hamstrings, or in this case, all over the foot. Massage helps with recovery, promoting circulation for swelling or any medical condition. “Neuropathy, sciatica, all these things are eased by spending five to 15 minutes every evening to relieve stiffness and pain,” she says. “You will even sleep better!”

For a cheaper solution, Egbogah uses a lacrosse ball on the floor. Roll your feet across it to release the fascia, and spread the toes. You can use a myofascial release massage ball – the rubberized plastic things with spikes – but a lacrosse ball is her personal choice. 

Finally, essential oils, says Egbogah, can promote blood flow, reduce inflammation and calm muscles. She makes something called the Fix Balm, with peppermint, lavender and Frankincense. “But you can buy individual essential oils online. Or use foot soaks with lavender or peppermint from the drug store.”

Feet are the roots of our body, and if something goes wrong with our roots, it begins to affect everything else. “It all starts with the feet,” says Egbogah. “If you don’t fix the feet, the problems spread up the body.”

Always asking questions,

—Leanne Delap