Foot Issues and Ways to Avoid Them
Taking care of your feet is essential for maintaining mobility and activity. Here are some tips to help you keep your feet healthy and avoid common foot problems.
Corns and Calluses
Corns and calluses are often caused by friction and pressure from improperly fitting shoes, high heels, or foot deformities such as bunions or hammer toes. Prevention involves wearing properly fitting footwear with enough room at the toes, using cushioned socks that don’t slide or cause pressure, addressing foot structure issues with a podiatrist (custom orthotics, padding), and moisturizing feet daily to keep skin soft and prevent cracks.
Plantar Fasciitis
Plantar fasciitis is the inflammation of the plantar fascia, causing pain in the heel, especially during the first steps of the day or after long periods of sitting. Symptoms include heel pain. Prevention and treatment include supportive shoes with good arch support, icing, calf and plantar fascia stretching, rest, orthotics, and night splints. Risk factors for plantar fasciitis include being overweight, having flat feet or high arches, spending much time on hard surfaces, and poor footwear.
Bunions (Hallux Valgus)
Bunions can result from genetic factors, arthritis, years of wearing shoes that are too tight or narrow, particularly high heels and pointed-toe styles, and foot structure. Prevention involves wearing bunion-friendly footwear, using toe spacers, and seeking early podiatric advice; severe cases may require surgery.
Hammer Toe Deformity
Hammer toes develop when muscles or tendons in the toe become imbalanced, forcing the joint to bend and creating a claw-like deformity. Prevention includes avoiding tight shoes and splinting or orthotics if deformity develops.
Metatarsalgia (Ball of Foot Pain)
Metatarsalgia is inflammation under the ball of the foot, common among runners, people with high arches, or ill-fitting shoes. Prevention strategies include wearing shock-absorbing insoles, proper shoes, resting, icing, and managing foot mechanics.
Flat Feet (Fallen Arches)
Flat feet can be inherited and contribute to pronation and heel pain. Prevention and management include wearing shoes that control pronation, custom orthotics to rebalance foot pressure, and calf muscle stretching.
Arthritis and Chronic Ankle Instability
Arthritis causes joint pain and stiffness which can be managed with proper footwear and medical care. Chronic ankle instability stems from repeated sprains, best prevented by ankle strengthening exercises and supportive footwear or braces.
General Foot Care Advice
- Regularly measure feet for properly fitting shoes, preferring footwear with good support and cushioning.
- Wear well-fitting socks that reduce friction.
- Inspect feet daily, especially for people with diabetes or inherited conditions, to detect skin changes or ulcers early.
- Moisturize feet daily with foot-specific products containing ingredients like urea or lactic acid to prevent dry, cracked skin.
- Address foot deformities early with professional advice and orthotic interventions.
- Stretch calf muscles regularly to improve foot mechanics and reduce pain.
Wearing shoes with a deep, wide toe box that allows your toes room to lie flat and move freely without pressure or crowding is also important. Sharing shoes, towels, or walking barefoot in communal areas increases the risk of contracting athlete's foot. To prevent athlete's foot, keep feet clean and dry, avoid walking barefoot in public areas, and use antifungal powders or sprays if necessary.
To prevent ingrown toenails, trim toenails straight across, avoid rounding the edges, choose shoes that fit correctly, and keep feet clean and dry. Ingrown toenails occur when the edge of a toenail grows into the surrounding skin, causing pain, swelling, redness, and potential infection.
Heel spurs are calcium deposits that create bony protrusions on the underside of the heel bone. Corns and calluses develop in response to repeated friction, pressure, or irritation against the skin of your feet. Always use footwear that offers robust heel and arch support and good padding to help absorb impact during activity.
To prevent bunions, opt for shoes with a wide toe box, avoid high heels, consider orthotic inserts, and maintain proper foot hygiene. To prevent plantar fasciitis, wear shoes with good arch support and cushioning, incorporate regular stretching exercises, and maintain a healthy weight.
Wear shoes that fit well and don’t rub or create excessive pressure on specific areas of your feet. Improper nail care, toe injuries, and tight shoes can cause ingrown toenails. Use protective pads or cushioned insoles on high-friction spots to help limit the pressure and reduce the risk of corn and callus formation.
Neglecting foot care can lead to pain, discomfort, and underlying problems. Regularly inspect your feet for any cuts, blisters, swelling, changes in color, or abnormal growths; early detection leads to easier treatment and less discomfort. Athlete's foot is a contagious fungal infection that attacks the skin on the feet, causing itching, peeling, burning, and potential blisters or scaling. Moisturize your feet daily to keep the skin supple.
- Proper footwear can prevent chronic health conditions such as plantar fasciitis, bunions, and metatarsalgia, by providing good arch support and avoiding high heels.
- Chronic diseases like type-2 diabetes and rheumatoid arthritis require regular foot inspections due to the increased risk of foot ulcers and infections.
- Maintaining proper foot hygiene and skin care is vital for reducing the risk of fungal infections such as athlete's foot.
- Opt for nutritious and balanced meals to minimize the risk factors for foot-related conditions like diabetes and arthritis.
- Biweekly visits to a podiatrist can help address foot deformities early and ensure appropriate foot care, including the use of custom orthotics and therapies.
- Fitness and exercise, along with a good workout regime for the calf muscles, can help alleviate foot pain and improve foot mechanics.
- CBD oil, renowned for its anti-inflammatory properties, may offer relief from conditions such as arthritis and plantar fasciitis when applied topically to the affected areas.
