Foot health might not sound like a miner’s top priority, but podiatrist Amanda Taylor said it’s the foundation of a long career.
Anyone who has ever worked a 12-hour shift will tell you all they can think about at the end is getting off their feet.
But come the next morning, cramped toes and aching arches are all but forgotten as the demands of the day dawn again.
Maybe it’s because busy miners are too run off their feet to really think about them longer than it takes to put on a pair of socks, but feet have been overlooked for too long.
Wodonga Podiatry podiatrist Amanda Taylor agrees. She told Safe to Work that strained lower limbs, ankles and feet can result in a variety of foot problems beyond general aches and pains, including serious conditions like plantar heel pain, joint inflammation, tendinopathies and bone stress fractures.
“Standing for long periods can also affect the blood circulation, leading to swollen legs, varicose veins, or worse, deep vein thrombosis (DVT),” Taylor said.
“Miners often face these circulatory issues because they lack the ability to move around frequently enough to stimulate healthy blood flow, and standing on hard surfaces all day can put extra pressure on veins.”
Stringent work safety laws require miners to wear protective safety footwear accredited to Australian standards.
Examples of safety features include steel toe caps or mid and sole properties that insulate against environmental hazards such as temperature and/or high voltage electricity.
But Taylor said such design properties make the footwear heavy and can lead to fatigue.
“As no one foot is the same, fit issues are common and ill-fitting footwear often causes or exacerbates foot and lower limb pathologies,” she said. “Pressure on nails can cause ingrown toenails or nail infections and high pressure on joints can cause callous or corns.”
So what can miners do? Taylor is confident there’s a lot more to be done.
Fit to foot
To begin with, miners should ensure their safety footwear fits properly.
“I know it sounds logical but so often we think we are a particular size in a shoe so we default to that when purchasing or requesting footwear,” Taylor said. “But footwear sizes are not regulated across footwear brands.
“Don’t assume your size – or worse – have someone assume it for you.”
Stretching and exercise
Taylor said regular stretching and exercise can improve the load tolerance of our joints and tendons.
“Strengthening needs to be gradual – don’t rush in and overdo it,” she said. “It’s best to have a heath professional or your podiatrist guide you with your foot and lower limb exercises.”
Regular movement and breaks
Standing still for long periods can lead to poor circulation and muscle fatigue.
“Take short breaks to walk around, stretch, or change posture frequently to keep blood flowing and reduce pressure on the feet,” Taylor said. “Even small movements like shifting weight from one foot to the other can make a difference.”
Proper hygiene
Keeping the feet clean and dry can prevent fungal and bacterial infections, blisters and odour.
It’s also important to change socks regularly and even consider moisture-wicking fabrics to prevent dampness.
Insoles
Adding insoles or orthodics can help to distribute weight more evenly across the feet.
Insoles designed for high-impact or heavy-duty use can reduce pressure on the soles and joints, improving comfort over long shifts.
Hydration and nutrition
Believe it or not, maintaining proper hydration and nutrition is essential for foot health.
“Dehydration can worsen circulation problems and increase muscle cramps and fatigue,” Taylor said. “A diet rich in vitamins and minerals like calcium, magnesium and potassium can support foot health.”
Look at your feet
Taylor said there’s a key message miners shouldn’t overlook:
“Inspect your feet daily,” she said. “Look at the integrity and general health of your skin. Check between your toes. Look for pressure areas or skin lesions, changes in joints.
“Seek help early if you have pain or notice something new or different.”
If there are any concerns or anything out of the ordinary, Taylor said it’s essential to speak to a podiatrist as soon as possible.
“They are qualified to identify health conditions that place your feet at risk and can help prevent complications,” she said. “They are trained to diagnose and manage numerous conditions that can affect the health of your feet including joint and soft tissue problems, skin and nail conditions and problems with your gait.”
While many may take their feet for granted, it’s far better to address a foot-related issue before it sweeps you off your feet – and not in a good way.
By getting on the front foot of feet health, miners can rest easy knowing they have two strong foundations set for a long career free from tired, aching feet.
This feature also appears in the January-February issue of Safe to Work.