Sidestep the #1 spring foot danger

Hooray for cute sandals! Too bad they’re so flimsy! “Podiatry waiting rooms are flooded with people struggling with pain,” reports New York foot doc Sophia Solomon, D.P.M. Here’s how to sidestep sore soles…

Gain support by fortifying footwear

Wearing flip-flops and ballet flats, which offer little support or cushioning, increases your risk of plantar fasciitis (Pf)—heel pain caused by the inflammation of the ligament along the sole of your foot—by as much as 85%, say Boston University researchers. A smart fix: “Add support with adhesive gel arches or heel pads,” suggests Dr. Solomon. “And give your feet stress breaks by switching to sneakers or cushiony sandals whenever you’ll be walking for long periods of time.”

Flush pain with a cold rub

Simultaneously cooling and massaging the soles of your feet calms pain nerves and flushes out trapped fluids and inflammation, easing heel and arch pain in as little as eight minutes, plus helps prevent it if you treat your feet twice daily, Canadian researchers say. Fill two water bottles with icy water, sit in a chair and roll your feet over the bottles.

Reduce swelling with tuna salad

The omega-3 fats in fish are powerful natural antiinflammatories and painkillers. No wonder two studies suggest that the more fish or seafood you eat, the lower your risk of painful heels and arches. Already achy? Enjoying 16 oz. of fish or seafood (or four meals) weekly can cut your foot swelling, inflammation and tenderness by 45%!

Cut flare-ups by stretching on stairs

Regular foot stretches cut your risk of PF flares by 60%, says William Levine, D.P.M., a podiatrist in Long Island, New York. To do: Stand on your stairs with your heels hanging over the edge (hold the

handrail for safety). Lower your heels as far as comfortable and hold for 30 seconds, then rise onto your toes for five seconds. Repeat three to four times daily. — Brenda Kearns