Foot Health

Your foot is a biological masterpiece. Its strong, flexible, functional design enables it to do its job well and without complaint --- if you take care of it and don’t take it for granted.

Your foot can be compared with a finely tuned racing car whose function dictates their design and structure. Like the racing car, the human foot is complex, containing within its relatively small size, 26 bones, 33 joints, and a network of more than 100 tendons, muscles, and ligaments, to say nothing of blood vessels and nerves.

The components of your feet work together, sharing the tremendous pressures of daily living. For example, an average day of walking brings a force equal to several hundred tons to bear on the feet. This helps explain why your feet are more subject to injury than any other part of your body.

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:

• inappropriate footwear
• inactivity
• injury (often caused by shoes and socks or stockings that don't fit well)
• illnesses such as diabetes or circulatory problems
• the effects of ageing.

Even a small problem with your feet can make walking difficult and painful and your enthusiasm for exercise will wane. So taking care of your feet is important for many different aspects of your overall health.

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 our toes.
• Massage your feet after bathing to encourage the circulation.

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.

Shoes and socks

• Wear good specifically designed running/walking shoes.
• Choose comfortable shoes which fit well. 
• Wear soft cotton or woollen socks to protect and cushion your feet.

Constant weight-bearing over the years may cause your feet to spread and flatten, especially across the front part and middle of your 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.
• Have a foot massage regularly and massage your feet yourself whenever you can.
• Exercise by wiggling your toes and moving your ankles up and down and around 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.

Some Common Foot Problems

1. Bunions

Bunions can be inherited, or caused by wearing shoes which are too narrow in the forefoot. Sometimes bunions are a sign of developing arthritis in older people. A bunion is a structural anomaly of the bones and the joint between your foot and big toe, and it may be very painful.

• Wear shoes with plenty of toe room. If your shoe is not shaped like a healthy foot, don't wear it.
• Avoid high heels.
• Go barefoot as much as possible especially on soft surfaces. This reduces pressure on the big toe.
• Buy custom-made shoes if your doctor advises it. Shoes can be designed to help properly position the big toe.
• Ask your doctor about special bunion pads and dressings available by prescription to protect your toes from shoe pressure. You can also buy bunion pads at the drugstore.
• Elevate your foot and ice your big toeif the bunion is red and sore. Put the ice on for 20 minutes,every hour, until the bunion feels less painful. Do not apply ice directly; always use an ice pack, ice bag or compress.
• Visit your Physio for an orthotic prescription to correct your foot function.
• If the pain is persistent and worsening with time, consult your doctor about medication and the possibility of bunion surgery to correct foot deformities.

2. Hammertoe

ms are acquired, and shoes or stockings which cramp the toes may be a factor. Hammertoe is a contracture (bending) of one or both joints of the second, third, fourth, or fifth (little) toes. This abnormal bending can put pressure on the toe when wearing shoes, causing problems to develop.

Hammertoes usually start out as mild deformities and get progressively worse over time. In the earlier stages, hammertoes are flexible and the symptoms can often be managed with non-invasive measures. But if left untreated, hammertoes can become more rigid and will not respond to non-surgical treatment.

Because of the progressive nature of hammertoes, they should receive early attention. Hammertoes never get better without some kind of intervention.

A number of non-surgical measures can be undertaken:

• Padding corns and calluses.
• Changes in footwear. Avoid shoes with pointed toes, shoes that are too short, or shoes with high heels – conditions that can force your toe against the front of the shoe. Instead, choose comfortable shoes with a deep, roomy toe box and heels no higher than 5 cm.
• Orthotic devices. A custom orthotic device placed in your shoe may help control the muscle/tendon imbalance.
• Injection therapy. Corticosteroidinjections are sometimes used to ease pain and inflammation caused by hammertoe.
• Medications. Oral nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended to reduce pain and inflammation.
• Splinting/strapping. Splints or small straps may be applied by the surgeon to realign the bent toe.
• In some cases, usually when the hammertoe has become more rigid and painful, or when an open sore has developed, surgery is needed.

3. Osteoarthritis

Osteoarthritis is the wear-and-tear condition that many of us develop as we age. Our joints simply get worn-out. This condition often affects the joints in the feet. Some of the factors that further the odds of developing osteoarthritis in your feet are: age, trauma or injury to the joints in your feet, obesity, cystic changes, joint narrowing, bone spurs and cartilage destruction.

• Exercise. Regular exercise such as walking and strength training helps to strengthen the muscles around your joints and potentially stimulate cartilage growth.
• Diet. Vitamin D and calcium are recommended for maintaining strong bones. The recommended daily dose of calcium is 1000-1200mg and an appropriate dose of vitamin D is 400 IU each day.
• Heat. Hot soaks and paraffin application may help to relieve your pain.
• Orthotic devices. These are used to improve the function and mobility of your joints or to support, align, prevent or correct problems. Splints or braces may also be useful to realign and redistribute your body weight.
• Over the counter medications. Non-steroidal anti-inflammatory drugs (NSAIDS) help to alleviate your arthritic pain and inflammation. Glucosamine and chondroitin are natural substances found in our joints. When taken in tablet form, they can slow the progression of osteoarthritis and act as anti-inflammatory agents.

4. Poor Circulation

Poor circulation can cause some very 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 your feet and legs. Other symptoms may include discolouration, dry skin, absence of hair on your feet or legs, or cramping or tightness in your leg muscles when walking. Poor circulation is most commonly caused by a progressive blocking of the arteries in your leg (athersclerosis). Diabetics are more likely to develop poor circulation to the feet. Other risk factors for developing poor circulation include a lack of physical activity, smoking, high blood pressure and high cholesterol.

Treatment for Poor Circulation

• See your Doctor to identify the cause so that treatment can be arranged. That way there is less potential to damage to your circulatory system.
• Elevate your legs while lying down and sitting--- several times a day.
• Use a TENS machine ---a medical device designed to stimulate muscle contractions and improve blood circulation.
• Reduce salt intake. Change to a Celtic sea salt but limit your salt intake to ¼ teaspoon a day (unless you are sweating a lot).
• Increase your daily activity. Exercise your legs to help pump fluid from your legs back to your heart.
• Medication. Talk to your doctor to find out about possible medications or complimentary therapies which may be helpful for you.
• Maintain a healthy weight   If you are overweight, aim to lose weight slowly and eat a healthy balanced diet.

Special Foot Care for Diabetics

Diabetes can affect your blood circulation. It can also lessen the feeling in your feet. Therefore Diabetics are especially vulnerable to foot problems. People with diabetes should be sure to keep their 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 doctor 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.