Healthy Feet Make Happy People!

May is Foot Health Awareness Month! Most of us begin life with trouble-free feet. But over time, millions of people suffer from some form of pain in their feet. So, what goes wrong?  

It is estimated that the average person walks more than 10,000 steps every day, which is equivalent to an accumulated force on your feet of several hundred tons. Women have about four times as many foot problems as men. As you can probably guess, high-heeled, narrow shoes are often the culprit.

Although genetics can often be blamed, when it comes to sore feet many of our ailments are caused by:

• improper foot care
• injury (often caused by shoes and socks or stockings that don't fit well)
• illnesses such as diabetes or circulatory problems
• the effects of aging.

Even a small problem with the feet can make walking difficult and painful—so taking care of your feet pays off in a big way.

Tips for Maintaining Healthy Feet

Wash your feet every day.

• Wash your feet in warm (not hot) water every day.
• Dry your feet well. Be sure to dry between the toes.

Check your feet every day.

• Examine your feet and toes every day for cuts, blisters, red spots, bruises and swelling.
• Use a mirror to check the bottoms of you feet or ask a family member for help if you have trouble seeing.
• If you have diabetes, consult regularly with your health care team to keep your blood sugar within a good range.

Keep the skin soft and smooth.

• Apply a thin coat of good moisture retention cream containing UREA over the tops and bottoms of your feet but not between your toes.

Wear shoes and socks at all times.

• Avoid walking barefoot.  Wear comfortable shoes that fit well.  Your shoes are the first lines of defence in protecting your feet.
• Wear thick, soft cotton or wool socks to protect and cushion your feet.
• Constant weight-bearing over the years may cause feet to spread and flatten, especially across the front part of the foot. You may find that you need a wider and longer shoe as you age. Be sure the shoe fits before you wear it!

Keep the blood flowing to your feet.

• Put your feet up when sitting.
• Exercise by wiggling your toes and moving your ankles up and down for 4 to 5 minutes, 2 to 3 times per day.
• Don't cross your legs for long periods of time.
• Don't smoke.

Get started now.

• Begin taking good care of your feet today.
• Set a time every day to check your feet.
• Be good to your feet and they will be good to you.

Common Foot Problems

Corns and Calluses are caused by repeated friction and pressure from shoes. If the first signs of soreness are ignored, corns and calluses rise up as nature's way of protecting sensitive areas. Neither calluses nor corns have roots under the skin; they are simply thick layers of dead skin cells. However, the pressure of this hard mass on sensitive nerves in the skin can be painful. Many people develop calluses under the ball (the front part) of the foot. Your doctor can arrange padding to prevent worsening of this problem. At the first sign of tenderness, pads placed on the skin around the calluses will help protect the area. (Pads over the callus will increase the pressure.)

Bunions are a deformity at the big toe joint. This occurs when the big toe slants outward at an angle and becomes swollen or tender. Bunions can be inherited, or caused by wearing shoes that are too narrow in the forefoot. Sometimes bunions are a sign of developing arthritis in older people.

Athlete's foot is caused by a fungus. Painful itching between toes, cracked or scaly skin, small blisters and red, irritated skin patches are usually signs of athlete's foot or other fungal or bacterial conditions. The best way to help prevent athlete's foot infection is to keep feet clean and dry with a daily washing. Be especially careful to dry between toes. Use a foot powder to help feet stay drier through the day.

Ingrown toenails have corners which have been crowded by the skin. To prevent ingrown toenails, trim nails straight across with toenail clippers. Do not round off corners. The nail should be kept trimmed to protect it from pressure and irritation. After clipping, smooth nails with a file. To ease the pain of an ingrown toenail, wear open-toed sandals and soak feet in warm water once or twice a day.

"Hammertoe" is a hooked or claw-like deformity that affects millions. The most common forms are acquired, and shoes or stockings that cramp the toes may be a factor. Toe joints contract, and over a period of time, a bulge forms at the top of the joint. Hammertoes can affect overall balance and comfort.

Blisters are caused by poor-fitting shoes and socks. If blisters occur, don't pop them—you may cause infection. If a blister breaks on its own, carefully wash the area, apply antiseptic, cover with a sterile bandage during the day, and uncover at night to let the skin "breathe."

Poor blood circulation may cause unpleasant symptoms.  Your feet are the "outer reaches" of your circulatory system—so cold temperatures, pressure, inactivity or smoking can restrict the circulation of blood to them. The signs of poor circulation are persistent, unusual feelings of cold, numbness, tingling, burning or fatigue in feet and legs. Other symptoms may include discoloration, dry skin, absence of hair on feet or legs, or cramping or tightness in leg muscles when walking. Keep warm, exercise moderately, and have periodic medical exams.

Osteoarthritis (usually caused by the wear and tear of the joints that comes with age) often affects the feet and inhibits movement. Proper foot care and proper padding to cushion feet are especially important for people with this condition.

Special Care for Diabetics

Diabetes can affect blood circulation. It can also lessen feeling in the feet. So diabetics are especially vulnerable to foot problems. People with diabetes should be sure to keep the feet warm, to wear non-restrictive shoes, and to always wear shoes in order to protect the feet. Checking daily for redness, cuts and cracks can prevent them from developing into a more serious problem.

If you have diabetes, see your physician about even the most simple foot problems. Avoid cutting corns or calluses and using any remedy containing salicylic acid (an ingredient listed on labels of certain corn remedies, with a warning against its use by diabetics). Trim toenails carefully to avoid breaking the skin or producing an ingrown toenail.

For More Information

The Canadian Podiatric Medical Association sponsors Foot Health Awareness Month.

Podiatry Canada offers a free resource guide, World Foot Health Awareness Month 2009, which includes information for consumers and others interested in promoting foot health.