Don’t wait to start foot care when a problem arises. Start today!
By Deborah Dittner
Your feet are the shock absorbers of the body. As you age, those shock absorbers may begin to wear out causing the body to work harder in different areas. When the muscles of the feet have to work harder to keep you truckin’ you might feel other areas of the body in discomfort such as the heels, calves, hips and overall posture.
Enter…foot care.
And don’t wait to start foot care when a problem arises. Starting today!
• Self-massage (or from a massage therapist or at a salon for a pedicure) is an easy and inexpensive way to begin. Using your thumbs, hit the pressure points. A reflexology map for the feet can help you determine where to begin and help you to determine where you may need more or less pressure. You can also roll a tennis ball underneath your arches rotating in a circular motion and then reverse. This works out tension, increases circulation, and decreases any tightness.
• A foot bath is also a lovely indulgence. You can purchase a basin big enough for both feet. Add warm water and Epsom salts. You can also add therapeutic grade essential oils or apple cider vinegar. Soak for 20-30 minutes then pat dry. With your feet prepared, you can now use a pumice stone to exfoliate the feet aiding in the removal of calluses. Apply medium pressure and rub for approximately two to three minutes in a circular motion to remove the dead skin thus creating a smooth sole. Apply moisturizer and enjoy the “ahhhh” feeling.
• 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. Comfort in a shoe/boot comes first before style.
• Exercising your feet provides 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.
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.
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, 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