Have you heard of the ‘rock-paper-scissors’ game that prevents hallux valgus and varicose veins?

Frequently wearing narrow, high-heeled shoes can put your feet and lower body at risk. This can lead to conditions like hallux valgus (the big toe bends toward the instep), lower extremity edema (swelling), and varicose veins (bulging, visible veins).

 

If you care about your foot health, you should wear comfortable shoes that fit well. To check if the shoe length is appropriate, first put the shoe on and place your thumb on the tip of your big toe. Press down until the front of the shoe feels compressive. A light pressure is ideal. If your thumb can be pushed in with a little room, the shoe is too large for your foot. Generally, about half an inch of space from the toe to the toe is ideal.

Shoes with pointed toes and high heels can easily cause foot deformities and pain. It's best to wear heels no higher than 5cm. If you must wear high heels, limit them to no more than two hours a day. Since feet tend to swell slightly in the evening, try on shoes in the evening before purchasing.

 

If you can't give up high heels, try some easy toe exercises to keep your feet and legs healthy. I recommend "rock-paper-scissors." This involves curling all of your toes together, then fully extending only your big toe, excluding the other four. Then, curling all five toes together, and then fully extending them. Wearing high heels forces your toes to lean forward, narrowing your toes, which can lead to a sharper forward bend.

Hallux valgus is a condition caused by the ligaments that hold the toes in place, becoming stiff and contracted. Playing rock-paper-scissors with your toes helps the ligaments re-stretch and reposition, preventing them from becoming stiff and contracted. During the day, remove your high heels and repeat this exercise 10 times every two hours. After returning home, massage your feet and repeat this exercise 10 times.

 

Rock-paper-scissors on your toes improves blood circulation, which can also help prevent lower extremity edema and varicose veins. Wearing high heels puts strain on the muscles and ligaments surrounding your joints, which can impede blood flow to the heart through the veins or cause blood to pool in certain areas. When you do rock-paper-scissors on your toes, the peripheral muscles as well as the veins next to the muscles are stimulated, which helps the blood that has been pooling in your feet and legs return to the heart.

 

Meanwhile, foot pain can wreak havoc on your entire body. When pain strikes, don't just endure it. See a doctor and proactively address your foot problems.

 

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Once you have pain in your toes,

I heard it really hurts

It's just a small part of the toe,

It's like pain all over your body

 

Do toe socks help?

So cute