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Dr. Brandon Evans Health Tips

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Avoid Foot and Knee Pain While Holiday Shopping


Year after year, we hear from our ProActive patients that are suffering from foot pain or severe knee pain after spending the weekend holiday shopping walking miles and standing in never ending lines…

How often have you found yourself in the same situation?

Store number 5 of the day, waiting in line for what seems like hours… your feet are killing you, your knees sore… Maybe even your low back has started to throb? You ask yourself…

Why does this happen every year?

Sure, we get it, the shopping has to get done but you don’t have to put yourself through misery in order for the list to be completed! 

You don’t have to endure that crippling knee pain or hobble back to your car because your feet hurt so bad…

Something can always be done!

Here at ProActive Physical Therapy and Wellness, we want to share a few tips on how you can finish your holiday shopping without having to endure foot pain, knee pain or even hip and low back pain.

Proper Footwear

One of the easiest ways you can help prevent pain of any kind is ensuring that you have the proper shoes on your feet. You’re definitely not going to want to wear high heels as you race down the aisles or stand in the cashier’s line waiting. 

If you know you have flat feet, be sure to wear a shoe that has a medial wedge support or if you have high arches, you’ll want a shoe that has more cushion.

In addition to that, get yourself some CUSTOM ORTHOTICS so you know your feet are getting the exact support they need!

And we can help you with that!

ProActive Physical Therapy and Wellness’ custom-made orthotics are made for you. We don’t have templates. We aren’t one-size fits all. You are not just a patient or number to us.

Right now you might be wondering…

“Can’t I just go to the store and buy the cheaper orthotics?”

Yes, you can go to the store and buy the cheaper orthotics – along with the glasses that aren’t your prescription, or the over-the-counter medicine that only masks your symptoms.

But here’s why you shouldn’t:

Generic over-the-counter insoles are mass produced, don’t address the underlying cause of pain and discomfort you’re experiencing and are made of inferior materials. Over-the-counter “orthotic” insoles are cheap but the cost to you can be very high. 

Don’t Hesitate To Take A Break

More often than not, our holiday shopping habits start earlier in the morning than usual which means our bodies probably didn’t get the full rest it needed. With that being said, we have a much better chance of feeling tired after all that running around. 

So if you start to feel tired or fatigued, don’t hesitate to get off your feet a few minutes every now and then throughout the day. Most businesses will have seating available throughout the store so take advantage of it! 

Stay Hydrated

No, we hope you’re not having to sprint and break a sweat shopping but staying hydrated directly affects how your body performs any activity or task.

Our muscles are made up of 80% water. If you end up cramping or becoming fatigued, that’s your body telling you it doesn’t have enough water or proper nutrition. This too will elevate the pains, aches and cramps you’re experiencing as you walk around.

Give It A Good Stretch

Before you’re off to the races, give your body parts a good stretch; that includes your calf, knee, hip and low back muscles. Get in a good stretch before you start your shopping or forget what everyone else thinks and do some stretching while you’re waiting in line! When you have tight muscles, your body will automatically try to compensate to help you out but it creates abnormal movement patterns which eventually creates improper form and pain.

How does this help me avoid my foot and knee pain as well as hip and low back pain?

At the end of the day, your body is just a big mechanical chain that is all linked together. If your feet (the foundation of your body) begins to weaken, then your knee is going to begin to hurt. A simple rotation of your feet inward will force your knee to turn inward as well. Followed by your hip rotating inward a little bit which put abnormal stress and pain to your low back!

See…. It’s all connected so that’s before you head out for your hectic holiday shopping this season, take note of these simple tips so you can finish off those shopping lists and not have to worry about foot pain, knee pain or even low back pain.

What Do I Do If My Pain Is Severe?

Would You Like To See A Physical Therapist For Free?

We realize some people want more than just some free health tips… That’s why we offer expert advice about the worry and frustration of life-changing aches and pains – for FREE, in under 45 minutes. 

We call this a Discovery Visit.

Here are just a few of the things you will learn in one of our free Discovery Visit sessions…    

  • What is the underlying cause of your muscle pain? (hopefully nothing too serious!)  
  • Roughly, how long will it take to fix my problem? 
  • What to do to help – which doesn’t include painkillers, injections or surgery etc.   
  • What other, natural, drug-free methods are there to speed up recovery alongside treatment? 

Our Discovery Visits are great for anyone that may be “unsure” if physical therapy is right for them, and they give you the opportunity to ask questions and see for yourself if we can help you.   

We’ve got 5 Discovery Visits available this week. If you would like one of our Discovery Visits, please get in touch with the clinic using the contact details included below, and mention to our ProActive who answers the phone that you would like to see a physical therapist for free.  

We’re Here To Help…   

If you’re in pain and would like to talk to us about getting some help, some specialist advice, or if you are looking for a diagnosis, remember we are always here to help you…. and we’re offering you the chance to have your first session with a physical therapist for FREE.  

If you would like to get one of our limited Discovery Visit slots, please click here to complete our inquiry form or CALL us on 502.512.2165    

P.S. Do you know someone with aches and pains and they’re not sure why or where it’s coming from?    

Who do you know that is always telling you about their aches and pains? We would love to help them live a pain-free life too.     

That person could be someone who you live with, work with, or an extended friend or family member, who is maybe suffering with some kind of ache or pain that we can fix.

Brandon Evans

Brandon Evans

Dr. Brandon Evans is the Founder and Owner of ProActive Physical Therapy and Wellness. He received his bachelor's degree from Purdue University and his Doctorate in Physical Therapy from Western Kentucky. Dr. Evans has vast experience in outpatient orthopedics, hospital physical therapy, health and wellness, and preventative medicine. Dr. Evans provides peace of mind, reassurance, and hope to people who have previously been told:
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