In the scorching heat of summer, the freezing depths of winter, during spring rain or autumn winds, first responders remain constantly vigilant. While communities go about their daily lives —working, playing, resting — first responders stand ready to help serve those in need.
Law enforcement officers, paramedics, firefighters and emergency personnel face relentless physical and emotional demands that can wreak havoc on their bodies and minds. Many understand the importance of exercise and mental care, but there is one body part that seems to always get neglected: the feet.
The most common foot issues for first responders
According to the International Sports Sciences Association (ISSA), foot injuries are the most common injuries among all first responders. Foot injuries are so common among officers that doctors label plantar fasciitis as “policeman’s foot.” For me, I rarely had foot issues in my career — until I did. Years of neglect and a lack of knowledge about proper foot care led me down a painful path of plantar fasciitis, painful treatments and time off work.
The most common foot issues among first responders include:
- Plantar fasciitis
- Foot odor
- Fungal infections
- Cracked heels
- Blisters
During my barefoot physical therapy sessions, I found myself looking down at my feet, reflecting on the choices that had led me to this moment. What I saw was a stark reminder of those choices — dry, cracked and callused feet that, to top it all off, were now injured and far from pleasant.
Proper foot care is essential not just for comfort but for maintaining peak performance in high-stress situations. Let’s explore some strategies to keep your feet in top shape year-round.
Preventing plantar fasciitis injuries and pain
Through physical therapy, I learned that the best way to prevent pain and injury — especially policeman’s foot — is to stretch and massage your feet daily. But don’t count on your loved ones to line up for the job! Instead, invest in a simple massage tool. I recommend this kit from Amazon because it includes a foot roller and massage balls.
This set is designed specifically for the feet, but you can also use lacrosse or golf balls. These tools are simple — just step on the roller or ball and move your foot around, focusing on sore spots. For a deeper stretch, grab a towel or resistance band, gently pull it toward you while pushing your foot away, and hold for 15 to 45 seconds. Stretching and massage can only do so much. Be sure to grab each toe and gently rotate it in circles. Lightly pull each toe back to improve joint mobility. The goal isn’t just to stretch but to activate your foot muscles for better overall function.
However, even with the best care, long shifts take a toll on your feet, and without proper rest and recovery, blisters, swelling and heel pain can worsen — so be sure to elevate your feet after shifts to reduce swelling and improve circulation.
The whiff of success: Reducing foot odor and fungal infections
If you take off your shoes and are greeted by an unwelcome odor wafting from inside, it’s a clear sign that it’s time to take action.
The easiest way to keep your feet — and shoes — odor-free is to rotate between at least two pairs of work shoes. Alternating shoes daily allows them to air out and dry properly, reducing moisture buildup and odor. When you’re not wearing your shoes, keep them dry. I’ve tried shoe dryers, and, while they work, they need to be plugged in. Instead, consider charcoal inserts like these — they absorb moisture and eliminate odors without the need for sprays or electricity.
I also never thought my choice of socks could impact my foot health on the job. I always invested in specialty socks for hiking and running, yet I neglected to apply the same logic to my work socks. Instead, I bought inexpensive cotton socks from the local big-box store and wore them until they were threadbare. I never considered how poor-quality socks might contribute to discomfort, sweat buildup, odor, painful blisters and even infections.
Choosing the right socks can make all the difference. Opt for moisture-wicking socks made from natural fibers like merino wool or synthetic performance materials. These fabrics help keep feet dry, reducing the risk of blisters, fungal infections and odor-causing bacteria. Avoid cotton socks, which trap moisture and create the perfect environment for bacteria and fungi to thrive.
I have tried dozens of different work socks and each time I come back to the same two brands:
Swiftwick Aspire socks are a great choice if you’re looking for performance and comfort in your work socks. They offer slight compression, which helps combat fatigue during long shifts, and their moisture-wicking design keeps feet dry — reducing the risk of odor and infections, especially in hot weather. These socks are best paired with work shoes rather than boots for optimal comfort and breathability.
Darn Tough socks are significantly thicker than Swiftwick’s, making them a better choice for work boots rather than work shoes. While the extra thickness provides added cushioning and durability, it can feel less comfortable in hot weather — especially when standing on scorching city streets. However, because Darn Tough uses merino wool, these socks excel at wicking moisture and minimizing odor, keeping your feet dry and fresh throughout your shift.
Washing your feet: A simple 3-step process to follow
Just as you polish your badge to keep it clean and shiny, your feet need regular care to stay healthy and smooth. After all, trapped sweat and bacteria in damp socks can lead to blisters, athlete’s foot and skin irritation that may contribute to dry, cracked heels if not properly managed.
Follow this three-step process to keep your feet clean:
- Wash your feet with antibacterial soap: If you struggle with foot odor, your regular body wash won’t cut it. Instead, use an antibacterial soap to eliminate odor-causing bacteria. Pay extra attention to your toes — just like your mom taught you when you were a kid. Work the soap into your feet until you create a thick lather for a thorough clean.
- Use a pumice stone: Once your feet are lathered, use a pumice stone to scrub, focusing on your heels and the sides of your feet — your significant other will thank you later. Then, go over your entire foot to remove dead skin and built-up bacteria, which are the main culprits behind foot odor. I prefer synthetic pumice stones because they’re inexpensive, and when they start to wear out, I can simply toss them and replace them.
- Rinse, dry and cream: Make sure to rinse your feet thoroughly and dry them completely. Once dry, apply a foot cream to soften your skin and calluses. This helps loosen dead skin, making it easier to remove during your next shower. I prefer foot creams with tea tree oil for its natural antifungal and antibacterial properties. Be sure to wear moisture-locking socks overnight after applying cream to keep heels soft and prevent deep cracks.
Lastly, here’s an optional step: Treat yourself to a professional pedicure. It might feel a little strange at first, especially if you’re not used to it, but a trained professional can help shape your nails to prevent hangnails, thoroughly clean your feet and remove tough calluses. A semi-annual pedicure isn’t just a luxury — it’s a smart way to maintain foot health and prevent future issues.
Conclusion
Don’t let foot problems sideline you this year — most foot pain is preventable. As you protect and serve others, remember to protect and serve your feet. A little care goes a long way.
Stay safe out there, and may your steps be light, your shoes comfortable (and less smelly!) and your service deeply appreciated. Thank you for all you do — let’s start the year on the right foot!
