By Deborah Dittner
A simple quote I found that says it all — “Love your feet, love yourself.”
If you take care of your feet, you are actually looking after your whole self. Of course, there is more to it than that. However, looking at proper foot health will guide you to improved mobility later in life.
Your feet carry you through life from very young in age to very old. Without proper foot care, you may miss out on certain life situations. So…how do you care best for your feet?
• Walking, or better yet, barefoot walking can help you connect with the earth. There are numerous sensory receptors on the bottoms of your feet needing to “feel” the ground and allowing you to freely move your toes. You can’t always be barefoot so finding proper fitting shoes is essential. There are athletic shoes, dress shoes, work shoes, boots, sandals and more but finding those which suit your feet and any anatomical issues can be challenging. Some may have high arches and others may have flat feet. Bunions also create challenging footwear needs.
The footwear you choose should be comfortable and support the foot’s regular position. Some may need a wide toe box especially if bunions are a concern. A proper fitting shoe will allow your toes to move and not limit the front of the foot.
The amount of cushioning depends on the activity. If you are walking on cement for hours on end, you will want a shoe with increased cushioning and the wide toe box.
• Strength training for your feet. There are many exercises to choose from with numerous benefits such as improving flexibility, balance, reducing discomfort and overall strength. Here are some to consider:
Toe raises — standing on your toes for a few seconds then lower back down (great for strengthening the calves).
Heel raises — opposite of toe raises.
Toe spreads — spreading your toes wide apart, hold a few seconds, then release.
Toe taps — tap your toes individually or all together from forward to side to back (great for balance).
Toe curls — curl your toes under, hold for a few seconds then release. You can also place a towel under your feet and grasping the towel with your toes to gather.
Tree pose (yoga) — stand on one leg with the other foot held at the ankle, the calf or the thigh (never at the knee). Build up the time as your balance and strength increase.
Massage — place a tennis ball under your arch and move the ball around in a circular motion then reverse. No tennis ball? Use your hands to massage the foot. This works out tension, increases circulation and decreases any tightness.
With any type of exercise, begin slowly and increase the repetitions as tolerated. These can be done on a daily basis or at least several times a week. If any pain occurs, stop the exercise and check in with your healthcare provider.
Problem issues can also arise requiring immediate action:
• Blisters — often caused by improperly fitted shoes or shoes that did not supply the necessary support for the activity. Shoes that support the arches and allow for proper foot alignment will help keep blisters at a minimum.
• Plantar fasciitis — the band of tissue supporting the arch of your foot becomes inflamed causing heel pain and decreased mobility. Stretching prior to and after exercising is important as this may result in discomfort up your legs and as far up as your neck. Follow up with your healthcare provider.
• Bunions — the bony bump at the base of your big toe. It is often said that bunions are caused by tight, narrow fitting and high-heeled shoes. Properly fitted footwear is the best prevention. Using toe spacers may also prevent and relieve the discomfort of bunions.
Most importantly — pay attention to any discomfort your feet may experience.
If your feet hurt at the end of the day or you have developed knee or hip discomfort, consider any changes that have occurred in your footwear.
The sooner these issues are addressed, the better the healthcare of your feet adding improved function and mobility. So before any issues occur, wear proper fitting, wider toe box shoes, use toe spacers, strengthen your feet with exercise and walk barefoot whenever you can. Your feet (and body) will thank you!
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com