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Foot pain is common, but not a necessary part of aging. Disease, years of wear and tear, ill-fitting or poorly designed shoes, poor circulation to the feet or improperly trimmed toenails cause many common foot problems. The most obvious symptoms of foot
trouble are pain and limping.
Foot pain can force a change in the way you walk and can create stresses on hip and leg joints, as well as on the lower spine. Your feet are the foundation for your entire body. When you feel pain in your feet, your whole body can overcompensate leading to back pain and even headaches. Older or overweight individuals, people with diabetes, and serious dancers and athletes are more prone to foot disorders than are others.
Improving the circulation of blood to the feet can help prevent problems. Gentle massage and warm footbaths can be enjoyable as well as beneficial. Standing up, stretching, walking, raising the feet when lying down and other forms of exercise promote good circulation. Conversely, exposure to cold temperatures or water, smoking, pressure from shoes or long periods of sitting can reduce blood flow to the feet. Even sitting with your legs crossed or wearing tight, elastic garters or socks can reduce circulation.
Wearing comfortable shoes with adequate support is a must. Feet often become larger with age. When shopping for shoes, always ask that your feet be measured. Just because you've always been one size doesn't mean it is the right size anymore.
You may need additional arch support as well. If the shoe doesn't fit, don't wear it. Shoes should feel comfy from the start, not once they're broken in. Heels should be snug but not tight. Toes should have enough space to wiggle, with at least a thumbnail's width between the tip of your longest toe and the end of the shoe.
The upper part of the shoes should be made of a soft, flexible material to match the shape of your foot. Soles should provide solid footing and not be slippery. Leather shoes can reduce the possibility of skin irritations, and thick soles reduce pressure when walking on hard surfaces. Give your shoes a 24-hour rest before wearing them again so they dry out and air out. Select low-heeled shoes over high-heeled shoes. If pain persists, consult a foot specialist to be fitted with shoe inserts that will correct and support your feet or to ask for corrective exercises.
Special foot care is needed if you have diabetes. It will be necessary to check your feet every day for cuts, blisters, red spots and swelling. Use a mirror to check the bottoms of your feet or ask a family member for help if you have trouble seeing. Ask your doctor to check your feet at every visit. A cut or sore that is not treated can lead to loss of limbs. Call your doctor if a cut, blister or bruise on your foot does not begin to heal after one day.
Fungal and bacterial conditions start in warm, dark, damp environments. To prevent these conditions, keep the feet clean and dry, especially the area between the toes. Expose the feet to air whenever possible, but avoid walking barefooted. If you are prone to fungal infections, you may want to dust your feet daily with a fungicidal powder. Dry your feet well after showering. Moisture-wicking synthetic fibers are best for socks. To reduce friction, look for smooth seams, padded soles and slouch-proof cuffs. The friction of an ill-fitting shoe or sock rubbing against the skin, especially at the heel, causes blisters.
Itching and burning feet are caused by dry skin. Use mild soap sparingly and a body lotion on your legs and feet every day. Do not use lotion between the toes. Be careful about adding oils to the bath water. It can make the surface slippery and lead to falls.
Correct trimming of toenails is important. Trim them straight across, but not too short. Cutting nails in corners or on the sides can lead to ingrown toenails. File the edges with an emery board or nail file.
Treat your feet well. They need to last a lifetime.
For more information about this topic, contact Gale Loeffler, Colorado State University Extension in Arapahoe County, Colorado, at (303) 730-1920 or e-mail at: gloeffler@co.arapahoe.co.us
or contact your local
Colorado State University Extension office.
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