CARING FOR YOUR FEET

For centuries, women have insisted on wearing constricting shoes that contort feet into unnatural positions, so it is not surprising that they are more likely to suffer from foot problems than men. In addition, an average day's walking exerts the equivalent of several hundred tons of pressure on our feet.

Our feet may also suffer from lack of daily hygiene. How many people actually wash and scrub their feet daily, much less dry between the toes? This neglect can lead to foot problems. Avoiding problems starts with basic foot care, wearing appropriate footwear and giving your feet the occasional pampering treatment. Proper foot care should be as much a part of your daily routine as brushing your teeth. It is never too early - or too late - to start caring for your feet.

Shoe Sense

Feet come in all shapes and sizes, even with a choice of types an styles, but how many of us wear shoes best suited to our feet? The 26 bones in each foot are only fully set after we reach 18 years of age, so the shoes we wear as children are crucial to our future foot health. Since some 80 per cent of all foot problems are the result of ill-fitting shoes, it is best to ensure the appropriate fit to guarantee comfortable and healthy feet.

The ideal shoe is 1.5cm (1/2in) longer than your foot. This is measured from your longest toe, which is often the second toe. The width of the shoe should correspond with the widest part of the foot. It should fit snugly around the heel, over the instep and the big toe. Measure your foot while standing, not sitting, to accommodate the slight spread of the foot when you put your body weight on it. Also remember that your foot swells through the day and needs space to be comfortable.

Ensure your shoes are made of a breathable material, such as leather of fabric, which allow for sweat absorption; avoid synthetic shoes without ample ventilation. Sandals allow air to circulate and do not constrict the toes. A low, broad heel reduces heel pressure.

Choosing Shoes That Fit Properly

Badly fitting shoes can be detrimental to your feet and may even result in backache, sore muscles, fatigue and poor posture. Follow the guide lines on the coming post when buying shoes, and try them on later in the day to allow for the swelling that happens during the day. The perfect shoe should feel comfortable from the moment you try it on.

TOP FOOT-CARE TIPS

• Wash your feet every day in warm soapy water (do not soak them, which might destroy the natural oils). Dry thoroughly, especially between the toes.
• If your skin is dry, apply moisturizing cream all over the foot, except between the toes. Moisturizer also helps to avoid painful, cracked heels.
• Lightly apply foot powder to keep feet dry.
• Exfoliate your feet regularly. After relaxing in a bath for 10 minutes, gently remove hard skin with a pumice stone, working in small circular motions - except over bony areas or joints, in which case you should consult a podiatrist.
• Trim your toenails regularly, using nail nippers. Soften nails first by soaking them in warm water or using a softening cream. Cut straight across, not too short, and not down at the corners, which can lead to ingrown nails (see previous post).
• For a skin-softening treat, smooth a thin film of petroleum jelly onto your feet and wear a pair of cotton socks to bed. The heat generated overnight will intensify the softening properties of the jelly.
• Give yourself a regular home pedicure (see coming post).
• Keep feet warm, and exercise them to improve circulation (see coming post).
• Always wear the right shoe for the job (see the guide to buying shoes on the next post); ill-fitting shoes cause problems.
• Remember that toenails are more susceptible than fingernails to nail fungus since they tend to be in contact with the ground or are encased in shoes that provide a dark, moist place for bacteria to thrive. Clean, dry feet resist disease; the best way to prevent infection is a strict regimen of washing the feet with soap and water, remembering to dry thoroughly. Wear shower shoes in public areas when possible. Change shoes and socks or hosiery daily.
• There is no sense in making your toes look pretty if people run away when you remove your shoes! Fight foot odour by cleaning your feet thoroughly every day; changing shocks often, sticking with natural fibres such as cotton; using a roll-on-antiperspirant to control sweat; wiping your soles with surgical spirit twice a day; and using inserts that contain activated charcoal.
• Seek prompt treatment for burns, cut and breaks in the skin, and for any unusual changes in colour or temperature - particularly if you suffer from diabetes.

Heel: This carries a large percentage of your weight. The most comfortable heels have a broad base and are no more than 4cm (11/2 inch) in height. Regrettably, heel height is dictated more often than not by the latest fashion rather than comfort levels.


Heel Counter: This portion of the shoe cups the heel of the foot around the back, preventing it from slipping up and down while you walk. Its main function is to stabilize the heel when your foot makes contact with the ground. It should compliment your heel shape. As shoes age and wear, they should be replaced as they generally lose their supporting function. This can lead to foot, leg and back fatigue, as well as foot problems.
















Sole inserts help to cushion the feet




Sole: The underneath of the shoe should be flat, with a slight upward slope under the toes.

Lining: The inner lining should be smooth and free from friction-forming seams that might lead to the formation of blisters.

Upper: This is the main part of the shoe that covers the top of your foot. Ideally, it should be made of a breathable material such as leather, as synthetics without ample ventilation will trap moisture and become smelly.

Fastenings: Ideally, shoes need buckles or Velcro to keep them on your feet. Slip-on shoes offer little support, but renowned health-shoe brands such as Birkenstock and Green Cross, although not everyone aesthetic ideal, allow your feet to breathe, give toes a good gripping workout, and do not constrict the feet in any way.

Choosing Sports Shoes

Good sports shoes are intended to help your feet perform at peak efficiency while absorbing the shock that is transmitted through the bones, ligaments and tendons with every step. Sportsmen regularly suffer sprains, aches and pains, even fractures, as a result of the overload on their feet that results from inefficient shock-absorption, or even the mechanical inefficiency of the foot.

If you need arch support, motion-control, stability, or cushioning, modern sports shoes help to provide a solution. They are made of high-tech materials that represent millions of dollars worth of research to ensure maximum performance with minimum risk of injury.


SPORTS SHOES










Ladies' cross trainer














Ladies' running shoe
















Ladies' walking shoe

Men's cross trainer

















Men's running shoe















Aerobics shoe




Running shoes are specifically designed to protect your feet from shock, are very flexible and allow your foot to bend and flex through every step. When you run, the equivalent of three times your body weight is transferred through each foot. As none of this force is absorbed by the ground, the shoe must provide enough shock absorption to prevent damage to feet, legs, ligaments and muscles.

Running involves froward motion rather than stepping sideways - as in tennis, basketball or aerobics - so running shoes are not suitable for activities involving side-to-side movements; their flexibility may give inadequate ankle support when sharp turns or sideways movements are made at speed, resulting in the foot 'going over' at the ankle.

Cross trainers are stiffer in design and ensure greater foot support during side-to-side movements, allowing them to be used for a wider range of activities. There is some loss of flexibility across the ball of the foot and the toes, so muscles and other soft-tissue structures must work harder to bend the foot as you run.

Court shoes, designed for court sports like basketball and tennis, have rubber soles to prevent slipping. They combine flexibility and sideways support.

Fitness shoes, designed for aerobics and similar activities, combine flexibility with support and incorporate cushioning to absorb shock generated during high-impact exercise.

For vanity's sake, most of us wear shoes that are too small for our feet, resulting in ingrown toenails, blisters, even loss of toenails. Sports shoes should feel snug and fit closely around the instep to ensure minimal movement at the heel. The tried-and-tested method of fitting hoes is to check there is space at the end of the shoe by pressing your thumb down in front of the big toe while standing.

If the shoe fits, but you still experience foot problems, consult a podiatrist who deals with foot related sports injuries or gait problems. He or she might recommend a custom-made insole that fits into the shoe to correct bone and soft tissue misalignment. This will help to treat minor foot problems and prevent them from developing further.

HOT TIPS FROM THE PROFESSIONAL

Nail technician:

• Eliminate dry, rough cuticles by using an exfoliating cuticle treatment containing alpha hydroxy acids twice a week.
• Nail polish removers are very drying; prolong your manicure by applying a new coat of polish over the old at least once before starting afresh
• Most feet spend 16 hours a day encased in shoes at temperatures as high as 40 degree (104 ferenheight), resulting in cramped, swollen and fatigued feet. Walk barefoot to exercise feet.
• Regular foot massage helps minimize stress, re-energize, release congestion and toxins and improve circulation.

Podiatrist:

• Remove excess skin daily with a pumice stone or emery board. Cut toenails straight across and never pick or pull toenails.
• Apply an emollient that contains urea (for better absorption) every evening to areas that are dry.
• Choose the correct shoes for your foot structure. Avoid high-heeled, narrow tapering shoes, which can cause havoc with your feet.
• Dry well between the toes and apply talcum powder to help absorb excess moisture.

Therapeutic reflexologist:

• Good comfortable shoes enable your body to cope with the stresses of life and health more effectively. Ill-fitting shoes can aggravate structural problems and bring potential health problems to the fore.
• Walk barefoot regularly to give your body a good workout by stimulating the reflexes and to keep feet supple and mobile.
• Check your feet regularly. Calluses, corns, hard skin and other problems are an indication that your body needs attention.
• Examine your feet for any moles and make sure you consult a dermatologist if you notice that these have changed in any way.

Shoe designer:

• Be meticulous about wearing the correct shoe size: ensure the toe-to-heel length is comfortable, the fitting over the top of the foot is not too tight, and the heel height is comfortable when you are walking.
• Cheap shoes usually compromise on comfort and quality. Avoid plastic shoes/sandals - for the sake of both the condition and odour of your feet.
• The most abusive shoes are strappy high-heeled sandals, which do not offer the required support for your feet. For healthy feet, avoid this type of shoe.
• The least abusive shoe type is the health sandal, which has real leather uppers and a foot bed that supports all the contours of the sole of your foot.