It’s not a feat to take care of your feet
Your left foot contains 26 bones, 33 joints, 107 ligaments and 19 muscles.
Double that to include your right one. And what we do to the two of them is nothing short of pure abuse. We cram them into all styles of shoes. We walk around 75,000 miles on them before we’re fifty. We stand on them for long periods of time and they take us running, pedaling, skiing, and dancing while bearing our total weight throughout it all.
The truth is that many of us ignore our feet until they start to hurt, and then we’re surprised that all that mistreatment is our own fault and, worse yet, that the pain may have been avoidable.
WebMD says, “Just as you wouldn’t go a day without brushing your teeth, you shouldn’t go a day without taking care of your feet. Check them daily for cuts, sores, swelling and infected toenails. Give them a good cleaning in warm water but avoid soaking them because that may dry them out. Moisturize your feet every day with lotion, cream, or petroleum jelly. Don’t put moisturizer between your toes. You want to keep the skin there dry to prevent infection. And avoid wearing tight-fitting shoes.”
Every article about foot health tells us to wear shoes that fit our feet and are right for the activity we’re doing. This means wearing shoes that have good arch support and cushioning, have plenty of room around the ball of your foot and have a wide toe box for, you know, your toes. Flip-flops and flats don’t provide arch support, so steer clear of them. Rotate your shoes so you’re not wearing the same pair every day. And make sure your shoes don’t irritate your feet and cause blisters, calluses or corns.
Medlineplus.gov says to “avoid narrow-toed shoes and high heels. Wear sneakers as often as possible, especially when walking. Replace running shoes frequently. Warm up and cool down when exercising. Always stretch first. Stretch your Achilles tendon and the plantar fascia. Increase your amount of exercise slowly over time to avoid putting excessive strain on your feet. And lose weight if you need to.”
Socks are important too. Make sure your feet are totally dry before putting on your socks which you should change at least once a day. ChoosePT.com says that “socks that are bunched up or too tight around the ankles or lower leg can cause irritation or problems. People with diabetes should consider special socks with extra cushioning and sweat-drying materials.”
Pedicure properly, whether you do it yourself or have it done in a salon. Your toenails should be cut straight across with a nail clipper but not too short. Nails that are cut too short can cause soreness or infection. Then use an emery board or nail file to smooth the corners to prevent the nail from growing into your skin.
From athlete’s foot to trauma, the list of potential foot problems is lengthy. Medline says to see a medical professional if “you have sudden or severe foot pain; your foot pain began following an injury, especially if your foot is bleeding or bruising, or you cannot put weight on it; you have redness or swelling of the joint, an open sore or ulcer on your foot, or a fever; you have pain in your foot and have diabetes or a disease that affects blood flow, or also if your foot does not feel better after using at-home treatments for one to two weeks.”
Common causes of foot pain include arthritis and gout, broken bones, bunions, calluses and corns (calluses are on the bottom of your feet, corns are on the top of your toes), hammer toes, fallen arches, Morton neuroma, plantar fasciitis, plantar warts, sprains, stress fractures, nerve problems, heel spurs or Achilles tendinitis, and tendon or ligament tears.
Home care for painful feet can start with keeping your legs elevated and applying ice to reduce the pain and swelling. Try to reduce your activity until you feel better. You can also take an over-the-counter pain medication such as ibuprofen or acetaminophen.
Foot pain can be debilitating and ruin an otherwise perfect day. Take care of your feet, and they’ll take care of you.
Kathy Hubbard is a member of the Bonner General Health Foundation Advisory Council. She can be reached at kathyleehubbard@yahoo.com.