The average person walks about 10,000 steps daily, carrying 4-6 times of the body weight whilst climbing up stairs or walking up steep inclines. Feet may take the backseat when it comes to our health, however healthy feet are a must for an active lifestyle. Here are some things to keep in mind to safeguard foot health:
Skin: The skin is an active organ, continuously regenerating itself. It is important that our feet are kept adequately hydrated and clean. After washing, it is important that the interdigital spaces are thoroughly dried so that the chances of contracting fungal infections or wounds is diminished. Common lesions like corns and callosities occur mainly due to excess pressure from ill-fitting shoes or biomechanical issues. It is important that one consults a podiatrist for their in-clinic and home management, as these could lead to the development of wounds and ulcers. When in public pools, saunas or even in a hotel room it always advised to wear flipflops so as to reduce the likelihood of contracting infections such as viral warts. Further, it is essential to talk to a podiatrist or a dermatologist if skin abnormalities such as redness, rashes, fissuring, and abnormal odours are identified.
Nails: It is important to cut nails straight across. It is important that the corner of the nail is still visible above the skin, to prevent any ingrown toenails. These can also occur due to excessive sweating, tight hosiery, and ill-fitting footwear. Thickened nails are also to be filed regularly with an emery board. Additionally, conservative treatments should never be attempted at home as this could lead to serious problems and infections.
Exercise: It is advisable to do at least 30 minutes of exercise every day, which as well as inducing endorphin production, also induces blood flow to the lower limbs, improving cardiovascular health. It is important to wear adequate footwear so to stabilise the foot and prevent injuries. If there is pain on exercise, it is extremely important to consult with a podiatrist as this can be a sign of more serious problems.
Shoes: Everyday shoes are ideally lace-ups or hook-and-loop fasteners since the foot can be controlled and held in place. It is important that shoes are wide from the front so that the toes are in a comfortable position. Narrow toe-boxes can give rise to conditions like bunions and overriding toes. It is also not advisable to wear high heels regularly, in fact a high heel of about 6cm can increase the load on the forefoot by 75%, whilst simultaneously shortening calf and sole muscle. It is also very important that cotton socks are worn with closed shoes, so that they absorb any sweat, as well as protect the foot from shear and friction forces within the shoe. Footwear should never be shared to prevent the spread of any infections and biomechanical issues. Furthermore, one should regularly check for wear marks on the inside and outside of the sole and replace shoes when necessary.
Smoking: Even though we may not often associate smoking with foot health, the two are very much related. Peripheral arterial disease (PAD) is a condition that occurs when plaque builds up in arteries, causing them to narrow and harden, consequently reducing blood flow to limbs. Smokers are 4 times more likely to develop PAD than non-smokers, since the nicotine present in cigarettes causes the arterial walls to constrict. Smoking can also even affect the nerves, leading to peripheral neuropathy (loss of skin sensation), which can cause to more serious complications
Diabetes: It is important that patients living with diabetes visit a podiatrist at least once a year so that their vascular and neurological foot status can be assessed, together with their general foot health and footwear. Keeping a stable blood glucose level within the range of 4-7 mmol/L is of utmost importance, as is checking the level regularly. No one should be walking around barefoot especially diabetics, who could be suffering from peripheral neuropathy. Doing so could impede diabetics from feeling pain when stepping on sharp objects, leading to poorly healing wounds and ulcers due to the reduced blood supply. It is vital that diabetic patients dry their feet well and look out for any abnormalities on their foot by using a mirror or otherwise.
As one can see, there are multiple factors that facilitate the upkeep of healthy feet. It is suggested to constantly be on alert for any changes that may be going on, and not to hesitate to talk to a podiatrist when seeking help in resolving such problems and forwarding queries.
Written by: Maria Abela and Federica Bartolo