Health for life

If you follow six simple steps -- some obvious, others often overlooked -- chances are good youll sail through life with comfortable, pain-free feet.

1. Pay Attention to Hygiene and Pedicures

Feet are easy to ignore, especially in cooler months when theyre often in closed-toe shoes or boots. But a little attention can go a long way toward comfort, Frisch says.
Make sure you cut toenails straight across" to avoid ingrown nails, Frisch says.
Moisturize dry skin on the foot when its cracked to keep feet comfortable, Frisch says, and to help ward off infections when bacteria enter through cracked skin.  
"If you go to a pedicurist, be sure the shop is clean and take your own tools," Frisch says. Pedicure tools are widely sold at beauty supply stores and at some nail salons.
If a shop recommends you bring your own tools, thats a good sign, he says, indicating they are aware of the importance of good hygiene standards.

2. Be Alert to Age-Related Changes

Expect your foot to change as the years go by, Frisch says. Although the timing varies from person to person, changes in the 40s and 50s are typical, he says.
"With age, we lose some of our fat pads [on the bottom of the foot] and cushioning," Frisch says. That might mean wearing sturdier shoes, he says.
Arthritic changes can set in, Frisch says. The toes may bend or contract more, and the nails may be thicker, making you more prone to ingrown toenails.
Be alert for problems such as hammertoes, in which the middle joint bends down and the toes begin to look deformed; or for bunions, bony bumps at the base of the big toe that can be painful. These conditions may appear or worsen with age.
"Foot size can change as you get older," Frisch says. Generally feet get longer and wider as the tendons loosen, he says. Dont be surprised if your shoe size changes, and be sure to get feet measured when you buy shoes.

3. Wear Shoes That Fit -- and Match Your Activity

When trying on shoes, be sure they are not too tight in the toe box, Ross says. Otherwise your feet will be squeezed and uncomfortable.

"Measure your feet every time you get shoes," Frisch says. Buy shoes at the end of the day, because your feet tend to swell as the day progresses.
If you are buying athletic shoes for walking, running, or other workouts,  buy the appropriate shoe for the activity, Ross says. Walking shoes, for instance, have different features than do running shoes.
Next, pick the shoe thats best for any foot problem you have. For instance, if you are an overpronator -- your feet roll inward too much -- you should consider motion control shoes, Ross says.
If you read the marketing information that accompanies athletic shoes, Ross says, you can educate yourself about features the shoe has that you may need.

4. Give Your Arches the Support They Deserve

Foot specialists talk about the importance of proper arch support, but how can you tell, besides eyeballing your foot and guessing whether your arch is flat, high, or normal?
You can ask your foot doctor to take a look, or you can evaluate your arches at home, Frisch says.
Take a brown paper bag, wet your foot, and put your foot [down] on it," Frisch says. "If you see just [mostly] the heel and the toes and a big gap, you have a high arch."
If you see a wide footprint, all filled in, your foot is probably flat, and needs more support than other types of arches.
"A flat foot needs the most [support]," Frisch says. If yours is flat, you might consider over-the-counter orthotic arch supports, he says. If those dont keep your feet comfortable, ask a foot doctor about custom orthotics, Frisch says. Theyre made to fit just your foot, and sometimes give better results.

5. Reconsider the Stilettos and Flip-Flops continued...

Ross, too, concedes that very occasional high heel wear is probably OK, but only up to a two-inch heel.
If you notice friction points, areas that become irritated when you wear high-heeled shoes, put a bandage on ahead of time to cut down on the friction, Frisch suggests. Often, the friction point is the pinkie toe, especially in closed-toe shoes, or the heel, he says.
Flip-flops are another point of contention with foot specialists. Skip the flip-flops," Ross says. Thats especially true, he says, if you overpronate. "Your feet will roll in even more," if you have a flip-flop habit. "There is no protection, there is no support, there is no stability."
When pressed, Ross says occasional flip-flop wear may be OK for dedicated lovers of the shoe style -- but only if you are not doing a lot of walking."
For those who cant give up their flip-flops, Frisch suggests considering the flip-flop styles with built-in arch support. Manufacturers note the arch support feature prominently.

6. Pick Your Baoot Moments

When in the warmth of your home in winter, or on a warm summer day, its tempting to shuck your shoes and socks.
But its easier to have an accident when baoot," Frisch says. You can easily step on something, especially outdoors, or stub your toe on furniture indoors.
People with healthier, pain-free feet are safer going baoot than people with foot problems, Ross says. If your foot still has an adequate fat pad and no calluses, its OK sometimes, he says. But if you have foot problems to begin with, he advises against going baoot.
Consider the environment when deciding whether to go baoot, Ross says. In a health club, for instance, you may be risking a fungal infection if you shed shoes and socks.

 

Throughout the world, foot problems are one of the most serious and costly complications of diabetes. Up to 70% of leg amputations are diabetes-related.

To increase awareness of diabetic foot complications, the World Health Organization (WHO) and the International Diabetes Federation (IDF) have devoted World Diabetes Day 2005 to this condition.

Nerve damage and inadequate blood supply are at the root of foot problems which can lead to dangerous ulcers. In fact, 85% of lower-body amputations are preceded by a foot ulcer. And in developed countries such as the US, 1 in 6 people with diabetes will have an ulcer during their lifetime.

The IDF has listed some warning signs of impending foot problems:

• Swelling of the foot or ankle
  
• Very cold feet or legs
  
• Color changes: red, blue or black discoloration
  
• Pain in legs at rest or while walking
  
• Open sores, no matter how small
  
• Non healing wounds
  
• In-growing toe nails
  
• Corns and calluses
  
• Lack of hair growth on the foot

For more information, visit the IDFs promotional site at World Diabetes Day 2005.