Preventing Foot Problems

There are many things that you can do to help avoid foot problems down the road. Here are a few good tips on some easy ways to care for your feet.

Good Circulation

Many things can reduce the flow of blood to the feet. Try to avoid the following:

• Extended exposure to cold temperatures or cold water
• Shoes or socks that are too tight
• Sitting for long periods of time
• Smoking

If you are going to be sitting for an extended period, take breaks and stand up. Stretching and walking promote good circulation.

Comfortable Shoes

Shoes that fit well can help to prevent many foot problems. Beware of the following:

• Foot width can increase with age
• Lower heels are less damaging than high heels
• Thicker soles lessen pressure on hard surfaces
• The upper part of shoes should be flexible

Good shoes can help to avoid problems such as corns, calluses and bunions.

Proper Grooming

Keeping feet properly groomed can help to avoid many problems.

• Cut toenails straight across and level with the top of the toe. This will help to avoid ingrown toenails.
• Keep feet dry and clean, especially between the toes. This will help to avoid bacterial and fungal infections.
• Use a mild soap and a moisturizer every day. This will help to avoid dry skin which can cause itchy burning feet.

If a problem with the foot does pop up, it is best to get it treated right away. Your physician will let you know if and how the problem can be prevented in the future.

Image by Amy the Nurse. My Feet! (2008). Flickr.

Anatomy of a Foot

Foot Anatomy

The foot is a complex structure made up of bones, joints, muscles and soft tissues. The foot is divided into three sections; the forefoot, midfoot and hindfoot.

Forefoot: Contains five toes, also known as phalanges, and five longer bones, known as metatarsals.

Midfoot: Forms the arches of the feet. This section contains three cuneiform bones, the cuboid bone and the navicular bone.

Hindfoot: Forms the heel and ankle. The heel bone, also known as the calcaneus, is the largest bone in the foot. The talus bone supports the leg bones, and forms the ankle.

Muscles, tendons and ligaments run along the bottom of the feet. These make it possible for movement and balance. The Achilles tendon, which connects the heel to the calf muscle, makes running, jumping and balancing on the toes possible.

Foot Problems

With all these components, no wonder there are so many different foot conditions. There is potential for something to go wrong with each part of the foot. For example, bones can get fractured or broken, or grow abnormally. Muscles can get strained. Ligaments can get inflamed. Cartilage can wear out.

If something inside your foot is aching, you're having trouble walking, you're experiencing swelling, etc., see a physician to identify the problem. 

Image by Charli Lopez. Feet. (2011). Flickr.

What do you know about foot arches?

1. Which of the following is not an arch type?

A. Flat Arch

B. Curved Arch

C. High Arch

D. Normal Arch

2. How can you determine the type of arch you have?

A. Examine your footprint

B. Ask your physician

C. Both A and B

3. Match the footprint with the type of arch.

1. Normal

2. Flat

3. High

A. You can see about half your arch

B. You can see your heel, the ball of your foot and a thin line on the outside of the foot

C. You can see almost your entire footprint

4. Pronation is the inward movement of the foot as it rolls to distribute the force of impact as it hits the ground. Match the arch type with the most likely type of pronation.

1. Normal

2. Flat

3. High

A. Normal Pronator

B. Overpronator

C. Underpronator

5. Which arch type is the least common?

A. High

B. Flat

C. Normal

6. Which arch type is the most common?

A. High

B. Flat

C. Normal

7. A Flat arch can also be called what?

A. Fallen Arch

B. Even Arch

C. Uniform Arch

8. True or False? You are more likely to suffer from plantar fasciitis if you have flat or high arches.

Check the comments below for the correct answers.

Image by andy_5322. Footprints. (2006). Flickr.

Foot Cleaning for Diabetics

Those that have diabetes need to take extra special care of their feet in order to keep them free of infections. Following these foot washing steps will help you to keep your feet healthy.

1. Use warm, not hot, water.
2. Make sure you wash all parts of your feet using a mild soap. Don’t forget to wash in between your toes.
3. Pat, don’t rub, feet dry. Make sure every part of your foot is dry. Moist skin can harbor bacteria or fungus, which can led to an infection.
4. Help to prevent calluses or cracks by applying a moisturizing lotion. Do not put cream in between your toes; moisture will get trapped.
5. Clean underneath your toenails. Do not use anything sharp.
6. Trim toenails straight across to avoid ingrown toenails. Use an emery board to keep edges smooth.
7. Gently use a pumice stone on the bottom of feet to avoid calluses.
8. Put on clean socks daily. If socks become damp, change them.

If you cannot see your feet well, have someone help you with your foot care. Do not attempt to cut nails or clean underneath the toenails by yourself. If your toenails are thickened or yellow, have your podiatrist help you trim them. Do not use any type of corn, callus or wart removers and avoid lotions with perfume. If you have any questions about your foot care, or think your may have an infection, talk to your podiatrist as soon as possible. 

Image by oddharmonic. My Feet. (2010). Flickr.