Your feet are the foundation for your active, fulfilling lifestyle. Whether you’re chasing the next business deal or a toddler who escaped from the bath, running a 5k marathon or walking around an amusement park with your family, your feet are your most constant ally in your busy life. Maintain your healthy feet with these foot care tips and facts so you can look forward to whatever the world has to offer!
- Foot pain is not normal. Do not ignore foot pain. If pain persists, see a podiatrist.
- Inspect your feet regularly, look out for changes in color and temperature. Check for cracks or cuts in the skin. Thick or discolored nails are a sign of developing fungus. Peeling or scaling on the soles of the feet can indicate athlete’s foot. Any growth on the foot is not normal.
- Wash your feet daily, especially between the toes, making certain that you dry them completely.
- When cutting your toenails, cut them straight across, but not too short. Cutting nails at the corner or along the sides can lead to ingrown toenails.
- If you have blisters do not pop them. Instead, protect blisters by cutting a hole in a thin piece of foam and placing it over the blister, or cover them with a protective soft gel dressing to prevent infection and speed up the healing process.
- Make sure your shoes fit properly. It is best to 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. Beware of shoes that need to be “broken-in.”
- Do not wear the same pair of shoes every day. Alternative your footwear. When traveling, pack several pairs.
- Keep your shoes in good condition. Run-down heels put uneven pressure on your foot, which can cause pains throughout the body.
- Do not forget to apply sunscreen to the tops of your feet.
- Apply ice if you suspect a fracture, sprain or dislocation in your feet. Do not use heat or hot water, which promotes blood flow and greater swelling
Easy Foot Exercises
Your feet need as much care as the other parts of your body. Here are few exercises you can choose from to keep your feet healthy after a long day juggling your commute, job, and chores at home:
WALKING:
One of the best ways to maintain healthy feet is walking, since it’s low-impact and also has the added cardiovascular and circulatory benefits that contribute to your overall health.
STRENGTHENING:
To help strengthen foot muscles and improve balance, pick up small objects with your toes, such as pebbles or socks. You can also scrunch a towel with your toes.
STRETCHING:
Wrap an elastic band around your toes to provide resistance. Stretch your toes against the band for five seconds, then release. Repeat five times for each foot. This is especially helpful for those who suffer from bunions or cramped toes. Another great option is to stand barefoot with your weight on your heels, then stretch your toes away from each other without lifting them up.
MASSAGING
While seated, roll a frozen bottle of water under your heel and arch for 10-20 minutes per day to loosen up your arches and soothe your muscles.
MOISTURIZING:
Moisturizing is key to keeping your feet soft and supple, and also helps combat cracked heels. Pay special attention not to apply moisturizer between the toes, as excess moisture build-up can lead to athlete’s foot. Last, don’t forget about your toenails and cuticles: you can keep them hydrated with olive or almond oil.