Since publishing EMS1’s “Ultimate foot care guide for first responders,” I’ve received numerous emails from both active and retired first responders seeking advice on treating existing foot injuries. Many of you stressed that while prevention is important, it’s not always an option — you’re already dealing with pain, inflammation or mobility issues.
With that in mind, let’s explore the most common foot injuries first responders face and the non-invasive treatments that can help relieve pain and support recovery.
Blisters and abrasions
Blisters may seem minor, but if left untreated, they can become debilitating. The best way to treat them is by keeping the area clean and using hydrocolloid dressings, like Band-Aid Hydro Seal, which both protect and promote healing. In my experience, most blisters eventually pop, so I apply an antiseptic ointment like Neosporin to prevent infection. I once believed airing them out was best, but I’ve since learned that keeping them covered is the better approach — except when they’re nearly healed.
Prevention starts with wearing the right socks for your activity. Here are my two go-to brands that every first responder should own:
Metatarsalgia
Metatarsalgia is one of the most common foot injuries among first responders, especially retirees. This condition causes intense burning pain under the forefoot due to inflammation of the bones and soft tissues. The leading cause? Poor-fitting footwear. Fortunately, many agencies are shifting away from traditional police boots in favor of cross-trainers or hybrid work boots — an especially beneficial change for active officers.
However, for retirees who spent years wearing heavy, uncomfortable boots, the damage may already be done. Since metatarsalgia stems from inflammation, reducing it is key to recovery.
At the first sign of pain, follow the RICE method: rest, ice, compression and elevation. Even an hour of rest can make a difference — I initially neglected rest, which only prolonged my recovery. Compression metatarsal pads also provided relief. For icing, I froze small Dixie cups of water and used them to massage my feet, peeling away the cup as the ice melted.
For chronic pain, over-the-counter medications like ibuprofen can help reduce inflammation. If you prefer to avoid medication, an ice bath is a great alternative.
To prevent metatarsalgia, orthotics can be useful, though they didn’t work for me and even caused discomfort. Instead, I had my feet scanned at a running store and found shoes that matched my foot type. Using that data, I selected work boots that met my needs — Merrell Chameleon 8 boots worked best for me.
For faster relief, I also started using toe spreaders, which helped not only with metatarsalgia but also with plantar fasciitis.
Plantar fasciitis
Plantar fasciitis is so common among first responders that it’s often called “policeman’s foot.” It causes sharp heel pain and morning stiffness that can radiate through the entire foot. After switching to a pair of hiking boots, I developed a severe case that disrupted my sleep and made walking nearly impossible.
This condition is typically caused by overuse from prolonged standing or walking (a reality in law enforcement), a tight Achilles tendon due to limited mobility and stretching, arch problems or poorly fitting shoes. In my case, my ill-fitting hiking boots overworked my arches, tightened my Achilles tendon and ultimately triggered plantar fasciitis.
At the first sign of pain, ice the affected area to reduce inflammation. Stretching is also crucial — I use a foot rocker stretcher daily and keep one at home and in my office for others to use. My case was so severe that I invested in plantar fasciitis boots, which kept my feet dorsiflexed while sleeping. Though uncomfortable at first, they forced the correct stretch and quickly helped my recovery.
For prevention, I stretch my calves and Achilles tendons daily and use toe spacers. I firmly believe in the power of strong toes, especially for athletes. When I first started using toe spacers, I could only wear them for short periods, but over time, they made a noticeable difference.
General foot care
The best way to avoid foot problems is to prevent them in the first place. In my foot care guide article, I covered key prevention strategies, but if you’re already dealing with foot issues, you’re more likely to face future problems. These three practices can help with nearly every foot-related issue caused by first responder duty:
- Foot workouts: Active massage is one of the best ways to strengthen your feet. I use two tools daily: a 3-inch ABS pipe (black pipe) to roll my feet before exercising and a massage ball before bed. Start by rolling one foot at a time, then progress to standing on the pipe while holding onto something for stability. Just a minute per foot can activate your muscles and prepare them for activity. As an ISSA Tactical Conditioning Specialist, I incorporate foot rolling into nearly every warm-up session.
- Stretching: Flexibility is key to injury prevention. Along with using a foot rocker and toe stretchers, I wrap a towel around my foot and gently pull it toward me to stretch my feet and calves. Achilles tendon and calf flexibility are crucial for avoiding foot injuries. I also use toe rubber bands on my two largest toes, pulling them back and forth to realign my feet and prevent bunions.
- Ice therapy: I swear by ice therapy for almost every injury. If you experience prolonged foot pain, try an ice bath. Instead of simply soaking your feet, move your ankles up and down and in circles. Combining ice therapy with range-of-motion exercises can make a huge difference. Start slowly and stop if you feel pain.
Conclusion
Foot injuries are an unfortunate reality for many first responders, but they don’t have to be a lifelong burden. By incorporating non-invasive treatments — such as proper wound care, stretching, ice therapy and targeted exercises — you can manage pain, promote healing and prevent future issues.
Your feet are your foundation, and taking care of them is essential for maintaining mobility and performance in this demanding profession. Whether you’re dealing with blisters, metatarsalgia, plantar fasciitis or general foot discomfort, the strategies outlined above can help you get back on your feet and back to serving your community.
Stay proactive, stay informed, and if your condition persists, don’t hesitate to seek professional advice. Your feet — and your future self — will thank you.
