16 Mar Show Your Feet Some Love
Looking after your feet should be part of your daily routine if you want to stay mobile and fit for life. Pain in your foot or leg can be debilitating, not just physically but also mentally. It’s important to look after your feet and ensure they are working well so that when your life circumstances change (ill health, age, pregnancy, etc.), your feet can adapt. Don’t put off looking after your feet – until something goes wrong.
Your Feet
Our podiatrists advise that you should check your feet at least once a week, looking for cracks, bruises, redness or swelling. If you have trouble reaching your feet, use a mirror or ask a family member or carer to help. If you have poor circulation or diabetes, you need to check your feet daily.
- Wash and dry your feet thoroughly
- Wear thongs/flip flops in public showers or pool areas to avoid fungal toenail infections– don’t go barefoot
- Don’t wear the same pair of socks two days in a row
- Dry your socks in the sunlight since the UV from the sun is a natural fungus killer
- Never wear someone else’s shoes
Your Shoes
Correctly fitted shoes can make a big difference to your foot health. Shoes that are too narrow or small can cause callus and corns and can produce foot pain. Shoes that are too large can also lead to foot pain, increased friction leading to corns and calluses or increase the risk of falls.
- Make sure that there is about 1.5 cm (thumb width) of space between your longest toe and the end of the shoe (your big toe is not necessarily your longest toe)
- Test your shoes on a range of surfaces to see how they feel
- Get your feet measured every time you buy a pair of shoes since shoe sizes can vary widely from brand to brand
- Replace shoes that are showing signs of wear in the soles, heels or lining
- Your shoes need to feel comfortable – not too tight or big with a wide toe box that don’t cramp your toes
Your Feet and Pain
Pain is your body’s way of letting you know something is wrong, so don’t ignore it. Pain in your feet can trigger a chain reaction of pain elsewhere such as in your hips or knees.
People who have been diagnosed with diabetes have a higher risk of developing foot injuries and infections due to nerve damage called ‘peripheral neuropathy’ or poor circulation called ‘peripheral vascular disease’. Neuropathy decreases the sensation in the feet which increases the risk of injury. Wounds also don’t heal fast enough due to poor circulation.
- Rest tired feet and legs, particularly if you stand for long periods of time. You can elevate them and even apply an ice pack if they are swollen
- Find out what is triggering the foot pain and make a note of this for your podiatrist
- Pain in your hips and knees can be connected to your feet or the way you walk