Physical therapists say you should never make these common mistakes — & here's what to do instead

Letting your toes bunch together is an easy way to wind up with sore feet. Mike Masi, certified physical therapist and credentialed orthopedic specialist, has an easy fix. "Toe spacers are surprisingly helpful in creating a healthy environment for your foot,” he tells Mic. “Try wearing them around the house or at night while sleeping to open up the intrinsic muscles of your feet. Then switch to [...] comfy shoes with [a] wide toe box to make sure you’re not bunching them together again throughout the work day."

Made from medical-grade gel that contains zero BPAs or latex, these toe spacers can be worn barefoot or in shoes. The soft gel is designed for all-day comfort from working out to lounging, and they accommodate men’s and women’s shoe sizes from six to 12.

Wearing flat, unsupportive shoes is an easy way to wind up with sore, achy feet. The solution? “Insoles are great ways to add extra padding for the feet while walking and it may even add some extra mileage to your shoes,” shares Masi. “This could be a helpful addition to managing or avoiding plantar foot pain or ankle pain.”

With that in mind, Masi recommended these particular insoles. They’re made from a combination of gel beads and memory foam that contours to the shape of your feet, giving you support wherever you need it most. And unlike some insoles, these ones are designed to support all types of foot arches — regardless of whether they’re high or low.

If your arches are on the higher side, Dody Deavours, a physical therapist with AICA Orthopedics, suggests that you give these fan-favorite professional-grade inserts a try.

She tells Mic that orthotic inserts can be a “game-changer for comfort and support,” and that this particular pair is ideal “for those who spend a lot of time on their feet.” The extra-deep cup at the back works with your body’s natural cushioning to give both your arches and heels the maximum amount of support. They have a moisture-wicking upper layer that helps minimize odors, and come backed by nearly 22,000 perfect Amazon ratings.

If you tend to experience aching, swollen legs, it may be time to invest in a pair of compression socks. They’re “[an] often-overlooked item that can enhance daily comfort,” explains Deavours. “Compression socks help improve circulation and can significantly reduce leg fatigue and swelling.”

Though if you aren’t sure which compression socks to go with, Deavours says these Physix Gear socks are a top choice among her patients. They squeeze your legs from your calves all the way down to your arches, helping stimulate blood flow so that your legs are less likely to swell or ache throughout the day. Plus, colorful accents on the heels are a fun touch.

• Available colors: 18
• Available sizes: Small/Medium — 2XL

If you find yourself frequently having to push really hard in the bathroom, according to Dr. Ashley Rawlins, a pelvic floor physical therapist and clinical content specialist at Origin, it could lead to hemorrhoids or even pelvic organ prolapse. Instead, she recommends that “your feet should be supported so that your knees are above your hips, and you are able to sit in a relative squat position while on the toilet.” She goes on to say, “By using these body mechanics, it naturally opens what is called the ‘anorectal angle,’ and helps you to more easily have bowel movements and empty your bladder.”

With that in mind, she suggests this toilet stool as an easy and effective fix. Simply pop your feet on top when it’s time to “go,” and it’ll elevate your feet so that your body is in the anorectal angle, making it easier to pass bowel movements without straining. Plus, its U-shaped design allows you to tuck it underneath your toilet so that it’s out of the way when not in use.

Though staying hydrated is always a good idea, Dr. Rawlins says that it’s also “super important” when it comes to bowel and bladder health. “While fluid intake is different for everyone (generally speaking you should drink approx [half] your body weight in ounces), tumblers can make it [easy] to track your water intake,” she tells Mic.

Not only does this tumbler feature insulated walls that help keep drinks cold for hours and hours, but its narrow base also fits into most cupholders, making it easy to keep with you throughout the day. The stainless steel frame won’t shatter if dropped — and each order also includes a leak-resistant straw lid for sipping.

For some, remembering to stay hydrated can take a little motivation. If you’re one of those people, you’ll definitely want to take a look at this water bottle with time stamps on the side remind you to take a sip every few hours. Its leakproof lid won’t spill in your bag if it happens to tip over — and with five colors to choose from (blue, clear, gray, pink, or purple), you shouldn’t have any trouble finding one that suits your style.

Staring at your phone screen is sometimes unavoidable. However, according to Nelin Krull, registered physiotherapist and co-owner of Myofascial Canada, craning your neck downwards is one of “the worst habits,” and can easily leave you with aches and pains. “This constant flexed posture in the neck creates myofascial restriction,” he explains. “Prolonged forward head posture eventually leads to nerve impingement [... ] causing neck pain and muscle weakness in the upper body and arms, not to mention significant pain in the neck, shoulders, jaws and often results in chronic tension headaches.”

Krull says “a simple fix” is to “[just] bring your phone or device up to your eye level.” This phone holder does just that, so you don’t have to peer down in order to see the screen. The flexible gooseneck can easily be adjusted into nearly any position. Plus, a sturdy clamp at the bottom lets you secure it to desks, counters, or nearly any other flat, sturdy surface.

Hunching over your desk for hours at a time can leave your back sore and aching — but that’s where this wobble cushion comes in handy. It forces you to actively engage your muscles in order to stay upright, making it less likely that you’ll wind up hunching over throughout the day. According to Dody Deavours, “This simple tool can be used on a chair to improve posture and core strength or on the floor to enhance balance workouts.”

Deavours also suggests deploying a lumbar support pillow, which she says “can make a big difference” when it comes to your posture. She likes this pillow, which features a gentle curve that hugs your back to help keep your spine properly aligned — this can prevent winding up with a sore, achy back by the end of the day. Adjustable straps make it easy to secure to nearly any chair. It also features a breathable mesh cover to help keep you from getting uncomfortably warm.

To follow Deavours’ advice, consider adding strategic lumbar support to all of the places you spend the most time. This lumbar support pillow is easy to put in your car seat and has a bottom strap and a top strap that latches around the headrest. The result is targeted support for those long commutes or big road trips.

In the pursuit of greater comfort, it may be time to swap out your desk tools with ergonomic versions. Masi recommends using a split keyboard. This one is ergonomically designed to keep your arms and hands in their natural positions when typing, and the tactile keystrokes also mean you won’t have to use as much pressure to press the keys. There’s no need to download any drivers in order to get it working — just plug it into any USB port and it’s ready to go.

Masi also recommends ditching that flat mouse in favor of an ergonomic version that allows your hand to stay in a natural handshake position, which can help prevent soreness when used throughout your day. This one has a battery that lasts for up to 150 hours before it needs to be recharged, and it’s compatible with Windows as well as Linux operating systems.

Cushioning your workstation is another Masi tip for preventing aches and pains. Enter: this anti-fatigue mat. Its high-density foam is designed to cushion your joints, helping absorb shock so that you can stand for longer periods of time without feeling sore. Plus, the stain-resistant top easily wipes clean with a damp rag in the event it gets dirty.

While slouching in your office chair may feel comfortable at that moment, it can also put your spine into an awkward position that’ll leave it aching by the end of the day. Instead, Nelin Krull recommends taking a seat on a balance ball chair. He tells Mic that it’s “an ergonomic chair that will prevent you from slouching and keep your core active while working,” which is “[so] important for back pain prevention.”

This one features wheels on the bottom that can be locked into place to keep it from shifting around, and it has a weight limit of up to 300 pounds.

Not all office chairs are created equal. According to Dr. Scott McAfee, a physical therapist with MovementX, “A good chair supports spinal health and can adjust to your body’s needs, promoting comfort throughout the day.”

With that in mind, this chair is worth a look. Not only is it ergonomically designed to help keep your spine properly aligned, but it also features extra lumbar support. The mesh backing lets air circulate throughout to help keep you comfortably cool while you sit — and the cushion is made from plush, high-density sponge.

“Prolonged positioning, no matter the posture, can lead to aches and pains usually across the neck and back,” explains Mike Masi. “The typical reason for this is an occupational demand to be sitting at a computer or standing at a work site for the majority of your job duties.” Luckily, the solution is simple — Masi says general guidance is “to find various positions to switch between to break up the monotony and potentially avoid pain and discomfort.”

An adjustable desk makes it easy to switch positions and move throughout the day. This one stands right on top of your existing desk and features a squeezable lever on the side, so you can customize the height, allowing you to sit or stand as needed. It has two tiers — one for your monitor and one for your keyboard and mouse.

Another movement-encouraging upgrade, Masi says “[an] under-the-desk treadmill can be a great addition” to a standing workspace. He continues, “Once you’re standing you can get some steps in and elevate the heart rate without having to get away from the screen.”

This one has a weight limit of up to 300 pounds, and features a super-quiet motor to avoid disturbing you while you work. The running belt is wear-resistant as well as nonslip, helping reduce the impact on your joints — and its speed can be adjusted from just over half a mile up to 5 miles per hour.

Just like staying hydrated, moving around is almost always a good idea — especially if your job requires you to sit all day. According to Dody Deavours, “Sitting for extended periods can lead to muscle stiffness, poor blood circulation, and can significantly stress spinal structures.”

It can be easy to lose track of how long you’ve been seated, though, which is where this timer that’s cool enough to keep on your desk at all times comes in handy. It features 11 pre-set times that range from one minute all the way up to 90 minutes, making it easy to take a 30-minute break as well as a quick five-minute lap around the office. Plus, the battery is easily recharged via USB.

Sleeping on flat, limp pillows can leave you with a sore neck come morning. “Proper support during sleep is crucial,” explains Dr. McAfee. The solution? Sleeping on an ergonomic pillow, as McAfee tells Mic that they “align the spine and reduce neck strain.”

This particular pillow features a specialized concave design that helps keep your head, neck, and shoulders supported while you sleep. Its cooling pillowcase works to dissipate body heat to keep you more comfortable throughout the night, and you can even remove the bottom insert to customize the height.

If you prefer a more traditional pillow experience, this memory foam pillow is a solid pick. The firmness and loft can be adjusted by adding or removing shredded memory foam from the inside so it suits a wide range of sleeping position — and each order includes extra foam for that purpose. Plus, the breathable cover won’t leave you sweating while you sleep.

While it seems obvious to care for a distressed muscle like a pulled hamstring, interior ones can fall to the wayside. “If you have tight, overactive pelvic floor muscles it can lead to a whole host of issues including pelvic pain, pain with sex (dyspareunia), overactive bladder symptoms, and constipation,” explains Dr. Rawlins. “Vaginal dilators are [a] wonderfully helpful way (along with pelvic floor physical therapy) to help unwind pelvic floor muscle tension and optimize pelvic floor muscle health.”

With that in mind, these dilators are a clever way to exercise your pelvic floor muscles. They’re made from soft, flexible silicone, making it easy to insert them when you’re ready for an interior workout. Each order comes with four sizes designed to be easy to use regardless of how tight your pelvic floor may be.

A weak pelvic floor can be just as problematic as one that’s too tight. According to Dr. Rawlins, “On the other end of the pelvic floor muscle dysfunction spectrum, sometimes our muscles can be underactive and weak, which can also lead to bowel, bladder, and sexual dysfunction.”

She also has a relatively simple solution for that: this Elvie smart kegel exerciser. “Pelvic floor muscle exercises (i.e., kegels) can help,” she tells Mic. “Using biofeedback from sensors within the Elvie, this tool helps you learn to strengthen your pelvic floor and stay motivated through the process.” To use, insert the trainer, then connect it with the Elvie app on your phone. The app will guide you through five-minute pelvic floor workouts and you’ll be able to track your progress in realtime.

If you’d like an external way to exercise your pelvic floor, this Kegel ball is a solid pick. According to Dr. Rawlins, “Kind of like a cousin to the foam roller, this self myofascial release ball is perfectly sized to help you release muscle tension or scar tissue in your pelvic floor muscles, lower abdominals, hips, and glutes.” All you have to do is sit on it for about three minutes a day to help stimulate blood flow, which in turn helps stimulate your pelvic muscles and nerves. Plus, the small size makes it easy to take with you when traveling.

“Underutilizing movement and exercise is another bad habit that absolutely impacts your health,” explains Mike Masi. If you aren’t sure how to get moving, he recommends that you “exercise first thing in the AM when you have the most energy, and [...] make sure the exercise is attractive enough that you won’t have to will yourself to get it done. Start with small exercise goals then slowly add on as your time and resources allow.”

With that said, this balance pad is so helpful when it comes to getting movement in from the office, at a hotel, or from the comfort of your home. It’s designed to improve balance and joint stability while strengthening the ankles, knees, and hips. This is an especially great solution for rehabilitation following an injury or surgery.

If your body could benefit from padding the floor while you move, Masi tells Mic, “Foam balance pads are excellent compliant surfaces to perform balance exercises on.” They’re also surprisingly multipurpose. Masi says they’re “great cushions for chairs with hard surfaces,” and also suggests using them as padding for kneeling — he recommends “transferring to half-kneeling or tall-kneeling positions as a means of breaking up the monotony of prolonged sitting.”

He likes this particular balance pad, made from soft TPE foam, that helps cushion your joints as you stretch, lunge, or even just take a seat. At less than 10 ounces in weight, it’s easy to move from room to room, and a textured surface helps keep it from shifting out of place while in use.

This under-desk elliptical is perfect for days where sitting in your office chair for long periods of time is unavoidable. It keeps track of your time spent exercising, how many steps you’ve taken, and more — all of which are displayed on its easy-to-read LCD screen. One reviewer affirmed: “It works great and helps me stay alert at work while getting some exercise at my desk.”

Sometimes the best solutions are the easiest ones — like making a point to take some extra steps throughout your day. A pedometer is convenient if you want to know just how many steps you’ve taken. “Pedometers are great ways to track your general daily energy expenditure,” explains Masi. “Make a step goal and hold yourself accountable. Smart watches have these built in and also can be connected to your phone for added convenience.”

Though if you aren’t sure which pedometer to grab, Masi says, “I personally like the Versa 2 Fitbit because I am just a couple swipes away from being able to see my step count and my 7-day moving average step count.” You can even wear it in the pool — and the battery lasts for up to six days before it’ll need to be recharged.

Track your steps for less than $20 with this pedometer. A clip on the back lets you secure it to your waistband so that it’s easy to keep with you, plus the included battery lasts for up to a full year before you’ll need to replace it.

Whether your head, neck, shoulders, or upper back are feeling sore, this massager may be able to help alleviate those aches and pains. According to Nelin Krull, “This awesome self-treatment tool helps relieve tension headaches and fits perfectly at the base of the skull.” It’s also incredibly easy to use — simply place it underneath the back of your head, and its specialized design can help decompress those tense muscles in order to soothe away soreness.

The awkward spot in the center of your back can be near impossible to massage. Kroll has another simple solution: this TheraCane massager. “For those hard-to-reach areas or smaller more focal trigger points, there are so many different ways to use this tool for myofascial release.” Its elongated design makes it easy to massage yourself from head-to-toe. The six rounded knobs prod deep into sore, aching muscles with just a little pressure — and since it’s made from sturdy fiberglass, there’s no need to worry about it bending or warping.

Krull likes utilizing this foam roller as a “gentler option, not for rolling but [...] for sustained pressure myofascial release for the legs and chest opener stretches.” It’s made from high-density EVA foam, which will hold its shape over time, and is lightweight and easy to tote around. Aligning with Krull’s sustained pressure suggestion, one reviewer shared, “Just lie on this thing with it lengthwise down the centre of your spine, with your knees slightly bent. It really does the trick in helping to relieve some of my back pain.”

While lacrosse balls are a common massage tool, they aren’t necessarily easy to use. Enter: this trigger point massage tool that doesn’t roll around. Krull tells Mic that these tools provide a “great stationary alternative to the air-filled rubber ball.” She explains that they’re ideal “for focal trigger point release and can be used in lots of different orientations” — so go ahead and try this one out on your neck, thighs, feet, or anywhere else you’re feeling sore. It features three different angles to massage just how you need, and the compact size makes it easy to take with you when traveling.

Some types of stretches benefit from additional support. Traditional yoga straps can be too scant to help you stretch longer limbs, but an extra-long yoga strap — like this 10-foot version — can do the job. Krull tells Mic that the extra length is “just right for a supported hamstring stretch.” And since it’s made from a sturdy cotton blend, it will hold up under pressure.

If your feet ache after a long day, the problem might not be your muscles — it could be your shoes. Thankfully, Mike Masi has sage advice. “Consider finding comfortable shoes with a wide-toe box,” he tells Mic. “This is becoming more popular as of late, especially in workout shoes,” Masi mentions. Nike is one of his favorite brands for their lightweight and stylish design and durability The wide-toe box of these shoes can help prevent your feet from aching after a heavy workout or a day spent on your feet. Plus, the lightweight soles make them suitable for running, high-intensity workouts, or even just walking around town in style.

• Available colors: 24
• Available sizes: 3 — 21