Announcing: How to make your feet feel happier

Jane Arlow • August 18, 2025

Because happy feet = happy you

I'm back from my travels with a brown belly and a small blister on the sole of my left foot from skipping bare-tootsied across exceptionally hot paving stones. Which prompted me to write today about foot care, and I'm not just talking pedicures .

Rather, it's a reminder that your feet are pretty much the hardest working part of your body, especially if, like me, your preferred method of getting anywhere is walking.

So if you'd like to give your hoofers some love, here are my top tips:

Do your shoes fit properly?

Firstly, a requiem for the shoes I can't wear or throw out, and can't bear to put on Vinted, including:

- The navy blue patent leather shoes with a three inch heel;

- The red suede boots with a cute tassel at the back;

- The turquoise snake-effect wedges, with toes so sharp you could pop a balloon.

I miss them. Sadly, I just can't get my little trotters in them anymore.

Five years of walking around barefoot or in trainers have allowed my feet to relax out of their old squished-up shape.

This is actually a good thing because you've got much better balance when your feet have maximum contact with the floor. Especially your big toe which needs to be able to move properly as it's a primary driver for your gait.

So when choosing shoes (including trainers) we should search for foot shaped and not fashion shaped toe-boxes.

And obviously, if you're anything like me, you'll have zero patience for anything uncomfortable anyway, so making sure your shoes are the right fit is a must.

It's also worth noting that as we age, the ligaments and tendons in our feet (along with everywhere else in our body) lose their stretchiness which also contributes to your feet seeming to grow and spread.

Step away from the flip-flops

Please for the love of hummus, forget the flip-flops!

They're fine to get from your sun lounger to the pool/ sea and avoid burning your feet, but they're unsuitable for walking much further than that. They've got zero support and make you more likely to experience dropped arches and plantar fasciitis. You have to grip them with your toes to keep them on which strains the muscles on the top of your feet and down the front of your shin.

If you already have poor ankle mobility, when you do the usual "tripping over your toes", you're much more likely to take a tumble.

I'm not even a fan of "FitFlops" if I'm honest. Yes, they have some arch support, but that's all.

Plantar fasciitis, dropped arches, bunions, toe arthritis...

The list of common foot conditions is long.

Unfortunately, none of them have a quick fix, but we can help avoid them and help with recovery by maintaining as much movement in our calves, ankles and feet as possible.

Regular stretching, foam rolling and using the hard ball are all your friends.

Did you know that the most popular blog on my website is about rolling a ball under your feet? Or that I have a whole heap of blogs about how to deal with various food and lower leg issues?

You can check some of them out below 👇🏽👇🏽

What does rolling a ball under your feet do?

Plantar Fasciitis - what is it, and what you can do about it?

Top tips for releasing tight calves and feet

Looking for options to get more movement in feet and ankles? Why not join the Priority Wait List for LiFT & FLeX where we do work every week to improve our mobility?

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Breast cancer - know your risks

By Jane Arlow • October 13, 2025

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!