Our feet are one of most important parts of our body. Some people spend as much as 80 per cent of their waking hours on their feet. The condition of our feet is important to our physical and emotional well-being. Painful feet can affect our ability to enjoy the most basic activities in our daily lives – therefore feet need to be kept healthy and in a comfortable state.
Due to constant use, feet are highly susceptible to disease and injury. Every year, people spend a considerable amount of money on over-the-counter remedies to correct problems that can be prevented with proper foot care. You do not need expensive treatments to take care of your feet. Spending just a few minutes a day on foot care and choosing the right shoes can prevent foot problems that may lead to pain and disability.
Caring for your feet
Proper foot care also includes foot maintenance. Here are a few things you can do to keep your feet healthy and prevent major foot problems.
• Keep your feet clean and dry. Wash your feet daily, change your socks regularly and air out your shoes to prevent fungal infections. Try to avoid synthetic materials like nylon or plastics in both your shoes and socks to avoid infections.
• Rest your feet every day. Lie back and elevate your feet for a few minutes when possible.
Buy new shoes later in the day when feet tend to be at their largest
• Exercise your feet to maintain a good and healthy blood circulation. Walking is best. A brisk 30-minute walk five to seven times a week helps improve circulation.
• Check your feet regularly. Look for sores, cracked skin and redness. Inspect the areas between your toes. Pay attention to changes in skin colour and temperature. Now that summer is approaching apply sunscreen to the tops of your feet especially if you are spending long hours outdoors.
• Cut your toenails straight across, leaving nails a little longer than the tips of your toes to avoid ingrown toenails.
• If you notice problems with your feet and if pain persists, visit your podiatrist. Healthy feet depend on prevention and care. Ask your podiatrist if you are a candidate for orthotics – these will improve foot function, offer arch support, and act as a shock absorber.
• Make sure your shoes fit properly. Buy new shoes later in the day when feet tend to be at their largest. Have your feet measured while standing and if your feet are different sizes, buy shoes in the size of the larger foot. Alternate your footwear. Do not wear the same pair of shoes every day. When travelling, pack several pairs of shoes and change shoes daily. To condition your feet and legs, start a regular walking programme wearing the shoes you plan to travel with – include hills if your destination has hilly terrain.
• Some foot problems are signs of more serious conditions. Seek medical attention if you suspect chronic infection, foot or leg cramps, coldness, discoloration or pain.
• Everyone needs to take care of their feet. However, there are certain groups of people – including those living with diabetes, the elderly, children and athletes – who need to take extra good care because they are likely to develop more serious foot problems.
Dr Cynthia Formosa is a senior lecturer at the Podiatry Department, University of Malta.