Keeping toes top notch is no meanfeat
They play a key role in keeping us mobile, yet many of us don’t give our feet the correct care and attention. LIZ CONNOR finds out more
OUR feet can take us through thousands of steps per day, yet all too often, we can neglect their health in a way we wouldn’t with other parts of our body. Whether it’s cramming them into uncomfortable shoes, putting them through gruelling workouts or simply forgetting to give them the TLC they need, our toes, heels and arches can become cracked, sore and painful.
“Your feet bear the weight of your entire body and undergo enormous stress as you go about your daily life – all without complaint and requiring very little attention,” says Mr Kaser Nazir, consultant podiatric surgeon at the Cadogan Clinic (cadoganclinic.com).
“Yet the foot is in many ways a fragile part of the body, and without healthy feet, many of our day-to-day activities can become difficult and sometimes unbearable,”
Mr Nazir adds.
As with all aspects of health, prevention is better than cure – and looking after your feet now can help you avoid problems later on. Here, experts share some vital tips and advice for keeping your feet sweet for years to come...
WHY IS IT IMPORTANT TO LOOK AFTER YOUR FEET?
“YOUR feet are your body’s foundation. When they are strong, in good health and happy, you can get on with your day-to-day activities with ease and comfort,” says DG Podiatrist’s Dina Gohil (dgpodiatrist.com), who is also an ambassador for CCS Foot Care (ccsfootcare.co.uk). Each foot contains 26 bones, 33 joints, thousands of nerve endings and more than 100 muscles, tendons and ligaments – all working together so we can stand, balance, walk and move.
“The feet are highly complex structures and work in many ways to do even the simplest of things, like taking you to your first cup of coffee in the morning,” says Dina. “Which is why it’s important to not think of your feet as separate identities, but more as an extension of your body.” Dina explains that foot movement impacts the ankles, knees, hips, back and spinal cord and neck. “When your feet are in good health, we often forget about them, but when they’re in pain it can become a real problem for day-today mobility,” she adds.
Dr Ravi Tomar, GP at Portland Medical (portlandmedicalcentre.co. uk), says foot problems can lead to us getting less physical exercise too, increasing the risk of bigger health issues, such as type 2 diabetes and heart disease.
WHAT KIND OF FOOT PROBLEMS ARE MOST COMMON?
DR TOMAR says it’s extremely common to develop a foot condition, as the average pair of feet will walk around 110,000 miles or 220,000,000 steps over the course of a lifetime.
ATHLETE’S FOOT is a fungal infection of the skin that affects around 15-25% of us. “Often it begins with telltale tiny blisters, which burst and dry up, causing the skin to flake, crack, itch and burn,” says Dr Tomar. “Keeping feet clean and dry and wearing cotton socks can help to absorb moisture and discourage fungal growth,” he adds.
“You can also use an anti-fungal powder, solution or cream to help with the problem, but if sores don’t heal after a week, seek further medical care.”
BUNIONS – swollen and tender areas caused by misaligned joints – are another common foot gripe. “They’re often as a result of poorly fitting footwear,” says Dr Tomar, who adds that it’s usually the big toe that’s affected and develops an overgrowth of bone.
Special cushions worn in the shoe
can alleviate some of the pressure caused by bunions, and wearing un-heeled, wide shoes that allow the foot to naturally spread when walking can help prevent them from happening in the first place. “If symptoms persist though, your GP might suggest steroid injections, which may help alleviate swelling,” says Dr Tomar. Some people may also need bunion surgery.
CORNS AND CALLUSES are areas of hard, thickened skin which can cause pain and burning sensations.
“Corns form on the top of toes above a centre joint, or on the soles of your feet,” says Dr Tomar, while calluses form on the heel or ball of your foot. “Wearing properly fitting shoes can reduce the friction and pressure on the feet, which causes corns and calluses,” he stresses. Pharmacies can provide corn caps to remove the top layer of hard skin. INGROWN TOENAILS are another common foot issue – and they can be agony to walk on too. “When a toenail becomes ingrown, the corners of the nail cut into your skin and cause pain – especially when pressure is applied to the toe.”
In the first instance, Dr Tomar recommends soaking your toe in warm water for relief, but it’s important to get early medical treatment, to treat the ingrown toenail and prevent infection.
If the problem persists, surgery may be required.