Thick-soled sneakers can provide your feet with additional cushion for running and jumping when you exercise. You can also buy gel inserts for added support. Always wear shoes with lots structure and stability if you’re going to be active. Shop for shoes at the end of the day when your feet are at their most swollen. Shoes should fit your feet well, even when they’re at their largest. Try to maintain a healthy weight for your height through diet and exercise. Additional pounds can put pressure on your feet and strain your blood vessels, particularly if you’re active. Even losing a pound or two will decrease everyday foot swelling. Your doctor can advise you on a healthy weight range for you. Opt for high heels shorter than two inches and try not to wear them often. High heels can pinch your feet, and they put lots of pressure on the ball of your foot. Putting so much weight on a small area like this can cause swelling, pain and even displace bones. If you want to wear high heels, a chunky heel rather than a stiletto will provide more stability. Smoking taxes your heart and makes circulating your blood more difficult. Particularly since your feet are so far from your heart, they can get swollen and shiny as a result. Your skin can even start to thin. Consider a regimen to quit smoking to improve your overall health as well as the health of your feet. Rub the sole of your foot with a rolling pin to get your blood moving. You can even ask a partner to rub the soles of your feet, which will increase circulation and clear pooled blood. Use your fingers to massage any areas of tightness or discomfort. If your doctor has ruled out more serious conditions, it is usually safe to take over-the-counter anti-inflammatories to manage foot swelling. Take 200 to 400 milligrams of ibuprofen every 4 to 6 hours as needed to diminish puffiness and reduce discomfort. Always check with your doctor before taking any medication. Some medications and medical conditions may interact with non-steroidal anti-inflammatories (NSAIDs), such as ibuprofen.

Summary: Wear supportive shoes for exercise. Lose any extra weight. Avoid wearing high heels every day. Don’t smoke. Massage your feet to ease pain and improve circulation when needed. Take over-the-counter anti-inflammatories to manage minor pain.


Bring a large pot of water to a boil over high heat. Stir in the dried pasta and set a timer according to the cooking time recommended on the package. Stir the noodles occasionally as they cook to prevent them from clumping together. Turn off the burner and scoop out 1⁄2 cup (120 ml) of the water from the pasta pot. Set it aside and place a colander in the sink. Carefully pour the pasta into the colander so the rest of the water drains. You'll use the reserved pasta water when you make the sauce. Get out 1 pound (450 g) of boneless, skinless chicken breasts and pat them completely dry using paper towels. Set the chicken on a plate or cutting board and sprinkle 3/4 teaspoon (4.5 g) of the kosher salt and 1/4 teaspoon (0.5 g) of the pepper evenly over the chicken. Turn the chicken over so you can season the other sides as well.

Summary: Boil 1⁄2 pound (230 g) of dried fettuccine for 8 to 10 minutes. Reserve 1⁄2 cup (120 ml) of the pasta water and drain the rest. Sprinkle the chicken with salt and pepper.


Before shooting, glance up at the field in front of you. Focus as much as possible on where you want the ball to go. Note where the other players are, including the defenders, goalie, and your teammates. Use this information to adjust your shot or pass when a teammate has a better shot opportunity. You may notice some professional players shooting without looking up. Through in-game experience, they develop a sense of their positioning on the field. This most often happens close to the goal, since looking up delays the shot a little. Look back down at the ball and keep looking at it until you kick it. Doing this leads to stronger, more accurate shots. Keep the strides you take the same length they would be while running. Avoid stretching forward too far or taking a series of short steps, since this throws off your balance. When kicking a still ball, stand only far enough back that you can reach the ball in 3 or 4 steps. Where you place this foot determines where the ball will travel. Place it beside the ball, about shoulder width away from your other foot. A good, medium distance should feel comfortable to you. Keep your toes pointed straight ahead to the goal. Placing your foot further away from the ball helps when you need to lift the ball more, such as when kicking over a wall of defenders. The further you can bring your leg back, the more power you’ll generate. Bend your leg at the knee and keep your toes pointed downwards. In the perfect kicking position, your leg looks like it’s in the shape of a “V.” Stretch your legs often to increase your flexibility. This is also called locking your ankle. Your foot should still be pointed downwards, straight and firm. Your ankle shouldn’t wiggle at all as you kick the ball. Any movement weakens your shot. Staying in a neutral position gives you maximum control over the ball’s flight. Leaning a little, if it feels natural to you, is fine, but don’t try to lean more. Instead, focus on turning to face the goal. If the ball often flies over the net, you may be leaning back too much. If it stays lower than you’d like, you may be leaning forward too much. Pick out the spot where your foot will strike the ball. Most of the time, this is the part of the ball closest to you. Kicking it in the center gives you control over your shot while also generating lots of power.  To raise your shot in the air more, kick the ball a little lower than center. To bend the ball, kick left or right of center. Kicking on the left causes the ball to curve to the right. Kicking on the right side causes it to arc to the left. Bring your foot forward. Hit the ball with the top part of your foot to generate powerful but accurate shots. This is the kind of shot you’ll need on most occasions. To bend your shot more, strike the ball with the side of your toes. As you approach the ball, turn your foot to the side. Hit the ball with the inside edge of your foot. Your shot won’t be as strong, but the increase in accuracy is good for shots near the goal or when the defense doesn’t give you a lot of space. After striking the ball, don’t stop moving. Bring your kicking leg through at a medium height. Step through and plant your leg on the ground. A bad follow-through causes your shot to fall short of the target or fly wildly off-course. To make the ball go higher, lift your leg into the air more during the follow-through.
Summary: Look up before kicking the ball. Keep your eye on the ball. Run towards the ball with even strides. Plant your non-kicking foot next to the ball. Bring your kicking leg back as far as possible. Hold your ankle in place. Stand straight as you kick. Target the middle of the ball. Strike the ball with the laces of your shoe for a more powerful shot. Kick the ball with the side of your foot for a more accurate shot. Follow through with your kicking leg.