Your feet are amazing. You’ve counted on them to keep the rest of you upright and moving for a long time! When you were born, your parents looked to their pudgy cuteness, those pads of fat on your soles where arches would later form, gleefully counting the digits on each foot.
As time marches on, your feet continued to serve as they kept you mobile. Per the American Podiatric Medical Association, by the time you’re 50, you will have averaged 75,000 miles. And though we take them for granted much of the time, our feet are a complex and sensitive part of our anatomy with more than 250,000 sweat glands per set—and more nerve endings per square centimeter than any other part of your body. You can find an entire list of fun facts about feet over at North West OrthoSports.
Although your feet might not be the window to your soul, they are a potential soothsayer of your overall wellbeing and health. The condition of your feet can indicate medical concerns like poor circulation, diabetes, heart disease and thyroid issues. For a full list of possible markers of health check out the article over at The Healthy, “10 Subtle Signs of Disease Your Feet Can Reveal.”
Now that you’ve stopped to think about the vital role your feet play in live, we hope you feel a little more empowered to take care of them like the friends they are! Just follow these 7 tips for foot care to keep you on your toes:
1. Examine the bottom of your feet often. Look for cuts, splinters, cracks in the skin and pressure sores. If any wounds here persist without evidence of healing for more than 24 hours, contact your physician.
2. Look for evidence of ingrown toenails. This is a problem for anyone, but especially for those with circulation issues who might not feel the presence of inflammation and infection. If left untreated, the wounds of an infection can become a more serious problem that leads to amputation.
And for those of you unfamiliar with ingrown toenails, they occur when nails of the main toe are cut to curve with the shape of the toe (rather than straight across.) The sides may grow into the skin, causing infection. Be sure to cut your nails straight across and gently file the sides down.
3. Get pedicure care as needed. Your toenails grow slowly. In fact, it takes six months for a toenail to replace itself! At the same time, toenails that grow can be sharp as a razer and cut into your skin. Assure that your toenails are regularly trimmed, and if they are particularly thick or if you can’t bend over to manage them yourself, all the better reason to treat yourself to at least two professional pedicures a year. You can also get the help of an in-home health care provider like Home Health Companions for periodic foot care.
4. Soak and stretch your feet. As if you really needed a reason to soak your feet in some warm, fragrant water on a regular basis! Besides feeling good, soaking your feet in warm water does wonders to relax tense muscles. As we age, we lose muscle flexibility and strength, so any stress to muscles will be felt. Soothe those tired “dogs” with an occasional soak.
After each soak, take a few minutes to do some stretches for your plantar fascia ligaments (which stretches from your heel to your toe). The inflammation of this ligament can lead to pain when walking. Stretching is good for every part of you, and your feet are especially appreciative. Medical News Today offers 6 exercises you can do while your muscles are already relaxed after basking in warm water.
5. Wear socks that fit—and wick! When it comes to socks, you want ones that are loose enough in the cuff and toe that your blood flow is not inhibited. Also, avoid socks with seams, as the pressure of those edges can cause damage to your skin. But most importantly, you want your socks to keep your feet both warm and dry! You might be surprised to learn that, when it comes to fabric, cotton is not the best option for socks because it retains moisture and does not allow for airflow. That means sweaty feet will sort of “stew,” which is a yuck! Fabrics including Merino wool (which is anti-bacterial, breathable, and warm) or polyester (which dries quickly) are better choices. Or, if you still prefer cotton, get socks with a polyester blend.
6. Wear the right size shoe. Did you know your feet continue to transform as you age? Over at the University of Foot and Ankle Institute, they explain that, as we age, our foot morphology
changes, resulting in an increased width and length. And we also lose muscle mass and fatty tissue, causing more shape shifting in our feet. The result is that older people frequently wear ill-fitting shoes on one or both their feet because they’re buying the size they always did before.
That same article goes on to cite a recent study of 100 adults over 65 where it was discovered that 83% of the participants were wearing shoes of the wrong size. As we age keeping our feet protected from injury is more important than ever especially if we don’t sense pain due to peripheral neuropathy or other health issues. By wearing socks and shoes that fit at all times, we help protect our feet from hazards of wounds.
7. Moisturize. It might seem counter to keeping your feet comfortably dry, but you want to protect your skin from becoming dry and cracked. In addition to the soaking mentioned in a previous tip, be sure to apply moisturizing lotion to the top and bottom of your feet while avoiding any contact with the skin between the toes.
Take action with these seven foot care tips to keep your feet and toes twinkling! And if you or a loved one needs help with foot care, consider working with an in-home care professional such as those available at Home Health Companions Services. Your feet are truly your friends, so make sure to give them their due and they’ll make strides to keep serving you!
Bibliography:
https://www.everydayhealth.com/foot-health-pictures/funky-feet-facts.aspx
https://www.manchesterfootandankleclinic.com/foot-facts.html
https://www.thehealthy.com/foot-care/foot-symptoms/
https://www.medicalnewstoday.com/articles/324353
https://www.footankleinstitute.com/blog/are-your-shoes-the-right-size/