Foot health may not always be top of mind, but it plays an important role in
your overall well-being. Think about it: Your feet carry you through
5,000 to 7,000 steps a day
— that’s up to three-and-a-half miles every day! Each mile walked can put up
to
60 tons of pressure
on your feet, making them more vulnerable to injury than any other part of
your body.
Ignoring foot issues can lead to long-term ligament and muscle damage as
well as reduced mobility. Some foot problems may be signs of diabetes and
other conditions. Here's a breakdown of common foot problems and what you
can do to keep your feet healthy and pain-free.
Common foot infections
You're more likely to get foot infections if you walk barefoot in warm, damp
places like locker rooms or public showers.
• Athlete’s
foot is a common fungal infection that usually develops between
the toes. It can cause itching, burning, peeling, cracking, and even
blisters. Fortunately, it’s usually treatable with over-the-counter
antifungal sprays, powders, or lotions.• Toenail
fungus can cause your toenails to become thick, brittle, and
discolored. Treatments include prescription and over-the-counter creams,
sprays, and gels. You also can have infected nails removed or treated with a
laser.
• Warts, caused by viral infections, often develop on the soles of the feet and can
be painful, especially when walking. They’re usually contracted by walking
barefoot on contaminated surfaces. Treatments include over-the counter pads,
liquids, and gels; prescription-strength topical medications; or removal by
a healthcare professional.
Foot deformities
Some foot problems happen because the bones, joints, or tendons in your feet
aren’t lined up correctly. These conditions can cause discomfort and may
worsen over time if they’re not addressed.
• Bunions
are bony bumps that form at the base of your big toe joints. They can be
hereditary or caused by arthritis, trauma, or by wearing shoes that don’t
fit properly. Treatments include ice, rest, and over-the-counter pain
relievers.• Corns
and calluses are thick, hard patches of skin that can be
painful. Corns usually form on top of the feet, while calluses form on the
bottom. They’re often caused by friction from shoes or pressure from
standing or running. Treatments include better-fitting shoes, thick socks,
inserts, corn pads, pumice stones, or salicylic acid. However, people with
diabetes should avoid chemical treatments.
• Blisters
are fluid-filled pockets that form when skin rubs against shoes or other
surfaces. They may be uncomfortable but typically heal on their own within a
week or two. To prevent infection, avoid popping blisters and keep the area
clean and covered with a soft bandage or blister pad.• Mallet,
hammer, and claw toes are deformities where the toes bend
abnormally, usually due to pressure from tight shoes or high heels. These
conditions can lead to pain, corns, and difficulty walking. Treatments
include switching to properly fitting shoes, using orthotic devices, doing
foot exercises, and, in severe cases, surgery.• Flat
feet happen when the arches in your feet either never develop
or collapse. They increase your chances of getting arthritis or tendonitis.
Treatments include exercises, shoe inserts, and over-the-counter pain
medication.
Other foot problems
• Ingrown
toenails occur when the corner of a toenail grows into the
surrounding skin. This can result in pain, swelling, and infection. Their
causes include improperly trimmed toenails, poor-fitting shoes, and trauma,
such as from running. Treatments include soaking your feet in warm water and
gently drying them, wearing comfortable shoes, and taking pain-relief
medications. Sometimes, your doctor may need to remove part of an ingrown
toenail.
• Plantar
fasciitis
is one of the most common causes of heel pain. It involves inflammation of,
or damage to, the plantar fascia, which are the tissues that support your
foot arches. This condition can be triggered by flat feet, high arches,
tight calf muscles, overuse, or unsupportive shoes. Treatment usually
involves rest, stretching, proper footwear, and anti-inflammatory
medications.
Some foot problems may indicate other conditions. Stiff joints can be a sign
of arthritis elsewhere. Swelling can mean you have high blood pressure or
kidney or heart disease. Tingling, burning, or numbness might signal nerve
damage, which is often a warning sign of diabetes. Paying attention to these
signs and discussing them with your doctor can help catch underlying issues
early.
Daily foot care
Taking care of your feet is easy! Doing a few small things regularly can
help keep them healthy. Watch out for:
• Changes in the skin or nails, such as cracks, cuts, sores, or discoloration
• Pain, swelling, or redness
• Tingling, burning, or numbness
• Stiff or swollen joints
• Difficulty walking or balancing
You also should wash your feet daily with soap and water and dry them
thoroughly, especially between the toes. To prevent your feet from
getting too dry, use gentle soap and apply moisturizer to them after you dry them. Don’t
apply moisturizer between your toes.
Here are some other foot-maintenance tips:
• Trim your toenails with a nail clipper and use an emery board or nail file
to smooth the corners so they don’t become ingrown.
• Buy shoes that fit well, feel comfortable, and don’t press against your
toes.
• Don’t go
barefoot
and avoid wearing flip-flops and flats that don’t provide enough arch
support.
• Wear socks
and
change them
at least once a day.
The sole truth
Foot health is foundational to your overall health and quality of life. By
giving your feet the attention they deserve, you can prevent common issues,
catch warning signs of other conditions early, and stay mobile and
pain-free.
