Giving Thanks for Pain-Free Feet this Thanksgiving

November 27 2025

Keep foot pain off the menu this Thanksgiving! Dr. Eileen Rivero shares expert tips to prevent plantar fasciitis, swelling, and holiday foot strain.

Don’t let Plantar Fasciitis or swelling sideline you this Thanksgiving! ?￰ﾟDr. Eileen Rivero (Family Foot & Leg Center, Naples) shares essential podiatry tips—from anti-fatigue mats to travel hacks—to keep your feet happy and healthy through all the cooking and holiday stress. Read the article for your feet’s survival guide!

Eileen Rivero, DPM ABPM
Kevin Lam, DPM, FACFAS

Thanksgiving is a treasured American tradition, a time for family reunions, generous feasts, and a collective moment of gratitude. Here in Naples, Florida, we are especially fortunate, trading snow boots for sandals and enjoying our beautiful Gulf Coast weather. However, the holiday season, even in sunny climes, brings with it a unique and often unrecognized set of challenges – challenges that primarily impact the foundation of your body: your feet. As a dedicated podiatrist at the Family Foot & Leg Center, I’m Dr. Eileen Rivero, and I have seen firsthand the toll that extended travel, marathon cooking sessions, and fashion-forward footwear can take on even the healthiest feet. It’s easy to focus on the perfect turkey and the guest list, but neglecting your feet during this busy time can lead to painful conditions that linger long after the leftovers are gone. I want to share some professional, practical advice to ensure your feet are not only comfortable but remain healthy as you navigate the long hours of preparation, travel, and festive socializing that this joyous, but physically demanding, time of year requires. By taking proactive steps now, you can keep foot pain off the menu entirely.

The “Thanksgiving Triple Threat” to Your Feet

From the early morning rush to prep the turkey to the late-night cleanup, your feet are under constant stress. I call the three main culprits the “Thanksgiving Triple Threat”:

1. Prolonged Standing: Kitchen duty means hours on hard, unforgiving floors. This is a common trigger for conditions like Plantar Fasciitis, causing sharp heel pain, and Achilles Tendinitis.

2. Travel Trauma: Whether you’re flying, driving, or simply walking across a large airport, long periods of immobility followed by bursts of activity can lead to swelling, or edema, and discomfort.

3. The Shoe Switch-Up: We often trade comfort for fashion for family gatherings. High heels, tight dress shoes, or unsupportive flats can exacerbate existing conditions like bunions and hammertoes or cause acute pain.

Pre-Game Prep: Kitchen Safety and Support

The kitchen is the heart of Thanksgiving, but it’s often the hardest place on your feet. Prevention is key.

Invest in a Mat

The single best thing you can do for your feet while cooking is to use an anti-fatigue mat. These ergonomic mats, often made of foam or gel, provide cushion and slight rebound, which encourages subtle muscle shifts that help keep blood flowing and reduce strain on your joints and arches. Place one strategically in front of the sink and stove – where you’ll be standing the longest.

Supportive Footwear is a Must

I know, you want to wear those cute slippers, but while you’re actively cooking, slip into a pair of supportive, well-fitting athletic shoes or stable house shoes. Look for shoes with a firm heel counter, good arch support, and a non-slip sole. Even an old pair of sneakers with a fresh pair of over-the-counter arch supports or custom orthotics is better than standing barefoot or in thin-soled slippers.

Navigating Travel and Swelling

For those traveling, especially for long distances, be mindful of peripheral edema (swelling in the feet and ankles). This happens because gravity and immobility allow fluid to pool in the lower extremities.

Move Frequently: If you are driving, pull over every two hours for a 5-10 minute walk. On a plane, perform ankle circles and ‘ABC’ toe movements, and get up to walk the aisle when safe.
Compression is Key: Consider wearing compression socks or stockings. They provide gentle pressure that helps push fluid back up toward the heart, drastically reducing swelling and lowering the risk of deep vein thrombosis (DVT), especially for those prone to circulation issues.
Elevate Your Feet: Once you arrive at your destination, try to elevate your feet above the level of your heart for 15-20 minutes. This is simple, effective way to reverse the effects of gravity.

The Post-Feast Fashion Challenge

The moment the guests arrive, the shoes come out. A high heel can compress the toes, leading to neuromas (pinched nerve) and the aforementioned bunion pain, while putting excessive pressure on the ball of the foot (the metatarsal heads).

Choose Wisely: If you must wear a heeled shoe, opt for a lower, blockier heel (no more than 2 inches) and a wider toe box. Avoid pointy shoes that force the toes together.

Bring a Backup: Keep a stylish, supportive flat or loafer nearby. When your feet start protesting, make the feet start protesting, make the discreet switch. Your long-term foot health is worth more than a few hours of fashion-induced pain.

Nighttime Recovery and Self-Care

After the last dish is put away, it’s time for foot care. Don’t neglect your tired feet.

Stretch: Focus on calf and foot stretches. A simple Achilles stretch (standing on a step with your heels hanging off and gently lowering them) can relieve tension built up from standing. Rolling the arch of your foot over a frozen water bottle for 5 to 10 minutes is an excellent way to both stretch the plantar fascia and apply cold therapy to reduce inflammation.

Moisturize: The dry indoor heat of the holiday season can quickly lead to dry, cracked heels, a condition called heel fissures. Ths can be painful and even lead to infection. Apply a thick, urea-based moisturizer to your feet every night and cover them with cotton socks to lock in the moisture.

When to Call Your Podiatrist

While most Thanksgiving foot pain is temporary soreness, there are times you need professional attention:

Persistent Pain: If heel, arch, or joint pain lasts for more than a few days, despite rest and ice, it’s time to call. You may have a developing case of planter fasciitis that requires specific treatment like custom orthotics or physical therapy.

A New Injury: If you twist an ankle slipping in the kitchen, or sustain a direct trauma. Never try to “walk it off”.

Ingrown Toenails: The pressure from new, ill-fitting dress shoes can quickly turn a minor irritation into a painful, infected ingrown toenail. If you see redness, swelling, and pus, call us immediately.

From my family at Family Foot & Leg Center in Naples to yours, have a wonderful, pain-free Thanksgiving. By giving your feet a little extra attention and support, you’ll be ready to comfortably step into the rest of the holiday season. Remember, healthy feet are the foundation of an active, healthy life.

If you are experiencing foot pain, contact Dr. Rivero’s office at (239) 430-3668 (FOOT) or visit www.NaplesPodiatrist.com to schedule an appointment.

Serving Southwest Florida Since 2005, Family Foot & Leg Center has multiple convenient locations throughout Collier, Lee, Charlotte, and Sarasota Counties. Offering pediatric to geriatric family care: Ingrown Toenails, Heel Pain, Bunions, Foot / Ankle Arthritis Pain, Plantar Fasciitis, Foot / Ankle Surgery, Custom Orthotics, and Diabetic Wound Care. In office X-rays, ultrasounds, and minor surgical suite exam rooms. Practice powered by EMR and advanced technologies.

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