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Read about foot care tips for you, foot problems,
body posture and footwear, foot conditions and chiropodist.
Foot Care And You
Your feet are multifarious structures, which may
reflect your general health and comfort. Symptoms such as persistent
pain or soreness are warning signs. If, for example, you neglect a
painful joint, it can deteriorate and become acutely painful. Then you
may start walking badly to avoid the pain and that can lead to more
serious postural problems.
- Wear footwear that supports the foot properly, reducing the
chance of injury.
- Don't wear the same shoes every day.
- Choose footwear made of natural materials to help your feet to
breathe.
- Air trainers before and after exercise to prevent build up of
bacteria.
- If you suffer from knee, hip or back pain, which has resisted
treatment, consider visiting a state-registered chiropodist.
Sometimes a small structural or functional imbalance in the foot may
cause problems further up the body. What you wear on your feet can
affect you further up your body.
- Change stockings or socks at least once a day. Choose socks
containing at least 70 per cent cotton or wool. Some socks made from
man-made fibers can help keep sweat away from the skin, keeping the
skin dry and reducing odor.
- Calf stretches help to keep feet supple and keep a good range of
movement. To stretch your calf and heel, stand facing a wall with
feet hip width apart and slightly bent at the knee. Take one step
forwards, and using your arms to lean against the wall, keep your
leg in front bent and the leg behind straight. Both feet should be
flat on the ground. Lean in towards the wall, as you do, you should
feel your muscles stretching in your calf and heel. Hold and slowly
return to a standing position. Do this with each leg about five
times. Seek further help if you experience problems doing this
exercise.
- Vary your heel heights from day to day, one-day wearing low
heels, and the next day slightly higher heels.
- Vary shoe types.
- For everyday use, keep heel heights to about 2cm.
- Consider wearing shoes with a strap or lace over the instep
rather than slip-ons. This will help stop your foot sliding forward,
a bit like a seatbelt in a car.
- Diabetes can affect the feet. People suffering from diabetes may
experience poor circulation and sensation in their feet. Even the
smallest injury can lead to infection, which, if not treated
promptly, may lead to serious complications. If you have diabetes,
it is important to examine your feet daily. Anyone with diabetes
should consult their podiatrist regularly and have a full annual
review and assessment.
- To refresh feet, massage gently with a foot roller, or better
still, ask you partner to massage your feet.
- Sitting with your feet up for 10 minutes after a long day helps
circulation.
- Your feet can mirror your general health - conditions such as
arthritis, diabetes and neurological and circulatory disorders may
show initial symptoms in the feet.
- Circle your feet ten times in each direction, keeping your leg as
still as possible.
- Consciously straighten your toes and wriggle them around.
- Raise, point and then curl your toes for five seconds each,
repeated ten times which is particularly good for your toe cramps or
hammer toes.
- Circle the alphabet with your feet. (A good exercise you can do
while sitting at your desk in the office.)
- Visit a registered podiatrist/chiropodist for advice. You can
take your shoes with you for specific advice on footwear.
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