Tips for Happy, Healthy Feet
April is National Foot Health Awareness Month! Studies show that approximately 20 percent of Americans experience at least one foot problem each year. These problems can be the result of poor fitting shoes or injury, or an underlying health problem such as peripheral neuropathy, diabetes or obesity may be the cause.
On average, people in the U.S. take approximately 10,000 steps per day, which adds up to three million steps per year. Four to six times our body weight is carried across the ankle joint when climbing upstairs or walking steep inclines. Our feet also serve as the foundation for the rest of our body. If the feet are not mechanically sound, it can affect the knees, hips and even the lower back, so good foot health is essential for an active life!
Follow these tips to achieve happy, healthy feet:
- Examine your feet daily, using a mirror if needed to check the bottom of your feet for injuries, cracks, peeling, or dry skin. This is especially important if you’re diabetic to avoid a non-healing wound or an infection.
- Wear shoes in public places where your feet may be scratched or cut to avoid developing an infection, athlete’s foot fungus, or plantar warts.
- Wear shoes with good support and a low heel, below two inches in height. Make sure your shoes have enough space inside without rubbing or squeezing your toes together. Custom orthotics can be used to provide proper arch support.
- Replace the shoes you wear to walk or exercise every six months or 500 miles to avoid foot and heel pain when the inside of the shoe begins to lose support.
- There’s a good chance you won’t wear the same size in shoes your entire life. Have your feet measured on a regular basis to find the size that fits the best.
- Thoroughly dry your feet and in between your toes after bathing or swimming to reduce the risk of fungal infections. Follow up by applying a good moisturizer.
- Don’t leave nail polish on 24/7 as it can lead to brittle nails or toenail fungus. Take a weeklong break each month to allow your nails to breathe.
- Your feet need sunscreen too! Apply between the toes and on the ankles to avoid sunburn and prevent skin cancer.
- Stretch your feet, ankles and lower legs each day and before any activity to avoid injury.
- Maintaining a healthy weight through diet and exercise is essential for foot health. Excess weight puts pressure on the feet which can lead to foot and heel pain, stress fractures, circulatory problems, and even arthritis.
- Keeping your diabetes under control can also help you avoid foot problems. Check your fasting blood sugar daily, see your endocrinologist regularly, and have an annual foot inspection with a podiatrist to check for problems such as loss of circulation or loss of sensation (neuropathy).
If you experience a toe, foot or ankle injury, seek treatment immediately. The sooner you do, the better the outcome will be. Untreated injuries can result in bones that do not heal properly. This can cause recurring pain, limited mobility, and the development of arthritis in the affected joints.
Contact our team of board-certified podiatrists if you are in need of foot or ankle care.
