The human foot is a complex part of the body consisting of 26 bones, 30 bone joints, and over 100 different muscles, ligaments, and tendons. The feet bear our weight all the time and enable movement all our lives. Taking good care of the feet is critical for our long-term health, independence, and quality of life. Diabetes and certain other health conditions can affect the health of your feet.
Needless to say, there are innumerable tips for foot care, daily foot-care routine, avoiding poor foot hygiene, and ensuring happy, healthy feet. For more information on feet care, you can consult a reputed podiatrist or a foot and ankle orthopaedic surgeon near you.
Daily foot care
- During bath or otherwise, wash your feet daily in warm soapy water. Scrub with a soft foot brush
- Dry feet thoroughly after washing, especially between the toes, else fungal infections can develop.
- If you have smelly feet, or irritation in the feet, soak them in a solution of vinegar and warm water, or a Listerine soak
- If your feet are aching, give yourself a foot massage, or roll a tennis ball under your feet or enjoy a foot-reflexology session
- Moisturize your feet in dry or cold weather. Apply moisturizer on the top and bottom of the feet as well as the soles but not between the toes
Toenails
- Toe-nails should be cut or clipped with a nail-clipper only. Avoid scissors or any other tool for this
- While clipping nails, cut them straight and across, not at angles.
- Avoid rounding off the edges as this can lead to in-growing toe-nails
- Discolored, crumbling, cracking or thick nails are a sign of nail fungus. Do not apply nail polish to hide this, as it can worsen the problem. Consult a doctor
- Wear proper-fitting shoes, else the risk of in-growing toe-nails
Footwear
- Wear shoes that are of the right size. Loose shoes will affect your grip while tight shoes will squeeze your feet
- Purchase shoes in the late evening when your feet are swollen up. The shoes should be deep so that your toes don’t rub the top. Stand up and walk around to ensure the shoes are comfortable. There should half an inch gap between your big toe and the edge of the shoes
- Ladies should avoid flip-flops, flats, and heels. A good shoe should have a shape that mimics the arch of your feet
- Wear footwear made of natural materials like leather and cotton fabric, as these are porous and will help your feet breathe. If you suffer from sweaty feet, wear shoes made of meshed fabric, to improve air circulation
- Shoes must be broad, have a rounded head and a wide heel that is stable. Avoid pointy toes that will squeeze your toes and increase the risk of in-growing toe-nails
Socks
- Wear cotton or woolen socks that will absorb humidity and keep your feet dry.
- Avoid socks made of synthetic material as this will trap moisture and increase the risk of fungal infection
- Do not share socks with anybody
- Avoid tight, full-length socks as this can restrict your blood flow where the elastic bites into your skin
- While it’s OK to wear socks in bed during winter, ensure they are washed every day
Self-examination
- Once a week, after your bath, examine your feet thoroughly for scaling or peeling skin
- Look for discolored toe-nails as this is a sign of nail fungus and athlete’s foot which is fungal growth between the toes
- If you are a diabetic, examine your feet regularly as you are at higher risk of foot sores and infections
- If you cannot see the soles of your feet clearly, use a hand mirror
- Run your hands over and under your feet to detect lumps and bumps that are not visible to the naked eye
Protect your feet
- In a gym, or locker room, or public swimming pools, wear shower shoes to safeguard against fungal infection
- Do not share footwear with friends or family as you can pick up a fungal infection this way
- Do not walk barefoot as far as possible
- Walking is the best exercise and must be pursued if you do not have time for a full workout
- If you walk or run regularly, use 2 pairs of shoes and alternate them often
Corns, calluses, and blisters
- Do not shave calluses or use tools at home to pluck them out. Get a doctor to remove them for you
- If you are tempted to prick a blister on your feet, use clean and disinfected needles, else the risk of infection. After pricking, wipe away with clean cotton and apply a bandage
- You can use a soft pumice stone to soften foot calluses
- Do not let your pedicurist use foot peels to remove calluses
- If you have too many calluses it means, the soles are worn out and it’s time to change the shoes
Exercising and Workout
- After a long day or a hard workout, you can try the legs-up-the-wall yoga pose. Lie on your back, get closer to a wall and prop your legs against the wall for 5 minutes
- If you a runner by hobby or profession, change your shoes every 300 miles
- Give your feet a workout regularly. Stand or lie down and move your toes up and down. Lift a towel with your toes
- In addition to the feet, your calf muscles should also be in good condition for your feet Else, tightness in the calf muscles can cause Achilles heel, plantar fasciitis, and pain in the forefoot. Before and after a workout, stretch your legs and feet adequately to relax the muscles in them
- If you are not sure of the correct workout for healthy feet, consult a foot and ankle orthopaedic doctor or surgeon.
Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.
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