Feet are complex structures, which may reflect your general health
and well-being. 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.
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Wear footwear that supports the foot properly, reducing the chance
of injury.
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Don’t wear the same shoes every day.
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Choose footwear made of natural materials to help your feet to
breathe.
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Air trainers before and after exercise to prevent build up of
bacteria.
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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.
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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
fibres can help keep sweat away from the skin, keeping the skin
dry and reducing odour.
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Choose footwear made from natural fibres to allow your feet to
breathe such as Gore-Tex®.
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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.
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Vary shoe types.
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For everyday use, keep heel heights to about 2cm.
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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.
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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.
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To refresh feet, massage gently with a foot roller, or better
still, ask you partner to massage your feet.
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Sitting with your feet up for 10 minutes after a long day helps
circulation.
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Your feet can mirror your general health – conditions such as
arthritis, diabetes, neurological and circulatory disorders may
show initial symptoms in the feet.
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Circle your feet ten times in each direction, keeping your leg
as still as possible.
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Consciously straighten your toes and wriggle them around.
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Raise, point, then curl your toes for five seconds each, repeated
ten times – this is particularly good for toe cramps or hammer
toes.
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Circle the alphabet with your feet. (A good exercise you can
do while sitting at your desk in the office.)
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Visit a registered podiatrist/chiropodist for advice. You can
take your shoes with you for specific advice on footwear.
