LOOKING GOOD
December 14, 2009
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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.
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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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