Put your best foot forward
26 Mar 2015
Get off on the right foot and discover how to take care of your feet and avoid a number of ailments in the future.
There are 52 bones in your feet – that’s a quarter of all the bones in your body. Each foot is home to 26 bones, 33 joints, 107 ligaments and 19 muscles, and takes 150 million steps in a lifetime on average. So it’s fair to say that your feet have a lot going on, which is why it is especially important to look after the health of your feet. Taking good care of your feet is easy. Brenda Tonkin, President of the Australasian Podiatry Council, suggests five simple steps:
- Wash and dry your feet properly each time you have a shower – including between your toes.
- Keep toenails trimmed neatly and moisturise your feet.
- Wear well-fitted activity-appropriate shoes as this is important for both the prevention and treatment of foot conditions.
- Maintain a healthy lifestyle by eating well, drinking in moderation and not smoking as these things can lead to chronic health conditions which affect foot health.
- If you notice a change in your feet, or experience any aches, pains or abrasions go to your doctor or podiatrist for advice and treatment.
Common feet problems
“With age, the feet are more likely to be suffering from ailments associated with general wear and tear,” explains Tonkin.
Toenail problems are one of the most common issues that occur.
“Toenails may be thicker or unusually shaped as a consequence of past damage from sport or footwear,” she adds.
Ingrown toenails are one of these issues and occur when toenails curve at the edges and dig into the skin, causing pain, swelling and sometimes infection. Ingrown toenails are caused by a trauma to the foot such as banging it, not trimming the nails properly, and wearing shoes that cramp your toes. Thick toenails are another concern which often occur with age, or can also be due to a fungal nail infection.
Heel pain is another common foot ailment and occurs when the plantar fascia tissue is overstretched. This condition is known as plantar fasciitis or heel spur syndrome. People with flat feet or very high arches are more prone to it.
Dry, cracked skin is also a frequent issue in foot health. Tonkin explains that this is because “the skin may lose its resilience, becoming easier to damage or get dry and cracked in pressure areas”. Dry skin can also be exacerbated by wearing open-backed shoes such as thongs, increased weight, or friction from the back of shoes (like wearing sneakers without socks, for example).
Tonkin explains that as we age, time can work against our feet. “Time allows for the development of structural deformities, such as bunions and hammer toes, which are associated with the individual’s unique biomechanics and lifestyle,” she says.
Corns and calluses come about by the skin actually trying to protect itself from pressure. The body produces a thicker layer of skin, but this becomes a callus. A corn is a thick, localised area of callus forming on a bony prominence that receives the most pressure from your shoes.
Ironically, even though your body was trying to protect itself from pain and pressure, corns and calluses end up resulting in pain and discomfort too. The best way to avoid them is by wearing proper fitted shoes. Tonkin warns that while there are many over-the-counter treatments for things such as corns, it is best to see your podiatrist as some of the treatments may not be suitable for your skin and can do more harm than good.
Chronic health and your feet
Then there are health conditions that impact on foot health, such as arthritis, diabetes and vascular disease. According to Tonkin, arthritic conditions become more prevalent. Arthritis can affect the foot’s joints and result in swollen joints, lack of mobility, and crooked toes.
“There are several types of arthritis which cause pain via different mechanisms. The most common types of arthritis are osteoarthritis and rheumatoid arthritis; however other forms include gout, psoriatic arthritis, lupus and septic arthritis,” says Tonkin.
“Management of the different varieties of foot arthritis can include medications, supportive and/or cushioning insoles, mobility exercises and appropriate footwear.”
Diabetes can play havoc with your foot health too. However, management of diabetes and maintaining stable blood sugar levels reduces the risk.
“Diabetes affects people’s foot health by impacting on adequate circulation to the feet and sensation in the feet,” says Tonkin. Poor circulation occurs because blood vessels as damaged because of high and unstable blood sugar levels.
“If circulation is poor, wound healing may be slow or ulcers can develop,” says Tonkin. Inadequate circulation can also be a result of high blood pressure and vascular disease and can also make the foot swell. Diabetes can also cause neuropathy, which is a lack of sensation due to nerve damage.
“Neuropathy can result in nerve induced pain, poor balance and the inability to sense damage to the feet if it occurs,” explains Tonkin. “Feet are often taken for granted until something goes wrong. Give your health and your feet the respect they deserve for all the work they do for you. You and your feet will be happier and healthier for it!”
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