Our feet are important in our everyday lives. The problem is that we tend to neglect them. When this becomes a habit, it can cause significant trouble. Ignoring foot problems can mean pain, limited mobility, and expensive doctor's visits. On the other hand, if feet are cared for and looked after regularly, they will perform without pain or complication.

Routine hygiene is the most basic way to care for the feet. Wash and dry them thoroughly daily. Remember to get between the toes and keep the toenails trimmed and short. If the feet feel dry or there are signs of dryness or cracking, use a moisturizer designed for the feet.

When using moisturizer on the feet, try to avoid applying between the toes. If cream or lotion sits too long, they can cause fungal and bacterial growth. When moisturizer is used between the toes, it can also cause the skin to soften too much.

Shoes are also an important aspect of foot care. When one is picking out shoes, make sure they are the correct size. Shoes need to be snug, but not too tight. On the other hand, if shoes are too loose they can cause foot problems as well. It is highly recommended that shopping for new shoes be done later in the day. The reason for this is that the feet will have settled and swelled to their full size by then. To keep your feet at their most healthy, avoid wearing high heels or flip flops too often. Instead, choose shoes that are good for your feet. Good shoes pad the soles of your feet and support the arches and ankles.

Socks should also be worn daily with closed-toe shoes. They may feel hot during the summer months, but they absorb sweat and moisture off the feet. Without socks, the build-up of sweat in a closed-toe shoe can cause fungal problems and athlete's foot.

The best thing to remember in every day foot care is that shoes do make a difference. If you spend a lot of time on your feet, make sure that your shoes show no signs of wear. Shoes should offer ample support for the arches and the overall foot. Additionally, try to make foot cleaning and maintenance a daily habit. If you keep these things in mind, your feet will stay healthy and safe.

Plantar fasciitis is one of the most common causes of heel pain. The plantar fascia is the thick band of tissue that connects the heel bone to the toes. When this band of connective tissue becomes inflamed, plantar fasciitis occurs. Fortunately, this condition is treatable.

There are several factors that may put you at a greater risk for developing plantar fasciitis. One of the biggest factors is age; plantar fasciitis is common in those between the ages of 40 to 60. People who have jobs that require them to be on their feet are also likely to develop plantar fasciitis. This includes factory workers, teachers, and others who spend a large portion of their day walking around on hard surfaces. Another risk factor is obesity because excess weight can result in extra stress being placed on the plantar fascia.

People with plantar fasciitis often experience a stabbing pain in the heel area. This pain is usually at its worst in the morning, but can also be triggered by periods of standing or sitting. Plantar fasciitis may make it hard to run and walk. It may also make the foot feel stiff and sensitive, which consequently makes walking barefoot difficult.

Treatment for plantar fasciitis depends on the severity of the specific case of the condition. Ice massage applications may be used to reduce pain and inflammation. Physical therapy is often used to treat plantar fasciitis, and this may include stretching exercises. Another treatment option is anti-inflammatory medication, such as ibuprofen.

If you suspect that you have plantar fasciitis, meet with your podiatrist immediately. If left untreated, symptoms may lead to tearing and overstretching of the plantar fascia. The solution is early detection and treatment. Be sure to speak with your podiatrist if you are experiencing heel pain.

Elderly Americans are very susceptible to falls as they get older. Everyone experiences decreases in flexibility, balance, strength, and the senses as they age. This correlates to some eye-opening statistics. 1 in 4 Americans aged 65 and older fall each year. An elderly American is being treated for a fall in an emergency room every 11 seconds. In light of these striking statistics, one can see the importance of taking steps to prevent falls.

Finding an exercise program for the elderly is an excellent way to reduce the likelihood of falls. Look for an exercise program that improves strength and balance. Elderly people who live a more sedentary lifestyle, with little physical activity, are at an increased risk of falling. Wearing well-fitted footwear that provides good foot support and cushion will help prevent falls from poorly fitted shoes. Talking to a podiatrist about your susceptibility to falls and about inspecting your prescriptions will help to avoid any medication that could make falls more likely. Due to a decline in the senses among the elderly, having your eyes and hearing checked is recommended.

Around half of all falls occur in the household. Removing tripping hazards in the home and making it more accommodating to older persons can significantly reduce falls. Some notable household changes include increasing lighting around the house, installing grab bars in the shower and bathroom, and making sure the floor is clear of clutter. Other smart options include installing a shower chair, using rubber-bottomed rugs, and placing railings on both sides of stairwells.  

Finally, discuss with a doctor and your family about your fear of falling. This will help to increase awareness among the population on the need for fall prevention. A lack of awareness on the matter, and a downplaying of importance are what increase the risks of falling. Following these tips can help to reduce the risk for yourself and your loved ones.

Foot and ankle pain can be a nuisance in a person’s life, especially if it happens frequently. The best way to prevent this type of pain, is to exercise often. Regular exercise of the foot includes stretching and strength exercises. Stretching exercises can help prevent injuries such as a sprained ankle, while strength exercises can prevent ailments such as plantar fasciitis.

Stretching exercises can help improve flexibility and the foot and ankle’s range of motion. These exercises can certainly help with those who participate in high-energy activities such as sports. Many athletes routinely perform foot and ankle exercises to prevent injuries like sprained ankles, which are common injuries where the tendons in the ankle are over stretched. Strength exercises help develop foot muscles for better support and protection.

Most exercises are simple and can be done at home, either standing or sitting. One chair exercise is called “limber up”. In this exercise, a person would start by sitting down with their feet flat on the floor. Then lift one leg up so the feet are not touching the floor, then rotate your foot clockwise 15-20 times, and 15-20 times counterclockwise. Repeat the same process with the opposite leg. Another sitting exercise helps stretch the back of your heel and requires an exercise band. It begins by looping the band around a heavy piece of furniture, or something stable that will not be moved when the band is tugged or pulled. Then sit directly in front of it, and slide one foot into the loop, so that the band curves around the forefoot. Start by pulling the forefoot back and holding it for 5-10 seconds. Doing this 10-15 times on each foot, will stretch the back of your heel, increasing your flexibility.

Foot exercises that require standing are also just as easy and simple. Referred as the “Achilles Stretch”, this exercise stretches the Achilles tendon, making it more flexible, helping prevent foot, ankle, and leg pain. It begins by first standing and facing the wall, with the arms outstretched and the palms on the wall. Then place one foot behind another keeping the back leg straight, and the forward leg bending at the knee. Make sure both heels are flat on the floor and adjust your stance accordingly. With your hips, lean forward to feel the stretch, you can also adjust the distance from your feet to feel the stretch in various parts of the calf. Make sure to hold the stretch for about 30 seconds and repeat the same process 3 times with each leg. An even easier foot exercise is simply walking on sand. Walking barefoot on sand both strengthens and stretches your feet.

Doing these exercises regularly can help prevent many foot and ankle problems. Other foot exercises can even relieve pain. For example, those affected with plantar fasciitis can simply sit down on a chair, and then place a tennis ball below their affected foot. By rolling the ball under the foot, and increasing or decreasing pressure, pain will be relieved. With any exercise, it is always important to do a small warmup such as walking a few laps around the house to get the blood flowing. If after doing an exercise to relieve pain such as the tennis ball exercise, or are unsure that your execution is correct, be sure to contact a podiatrist for further instruction.

An ingrown toenail is a nail that has curved downward and grows into the skin.  This typically occurs at the nail borders, or the sides of the nail.  As a result, pain, redness, swelling, and warmth may occur in the toe.  If a break in the skin forms due to the ingrown nail, bacteria may enter and cause an infection in the area; this is typically characterized by a foul odor and drainage.

Ingrown toenails have multiple reasons for developing.  In many instances, the condition is a result of genetics and is inherited.  The most common cause, however, is improper trimming; cutting the toenails too short forces the skin beside the nail to fold over.  An ingrown toenail can also develop due to trauma, such as stubbing the toe, having an object fall on the toe, or participating in activities that involve repeated kicking or running.  Wearing shoes that are too tight or too short can also cause ingrown toenails.

Treatment for an ingrown toenail varies between patients and the severity of the condition.  Milder cases that don’t involve infection or other medical conditions can benefit from soaking the feet in room-temperature water and gently massaging the side of the nail.  In most cases, however, it is best to see your podiatrist for thorough and proper treatment.  After examining your toe, your podiatrist may prescribe oral antibiotics to clear the infection if one is present.  Surgical removal of either a portion of the nail or the entire nail may also be considered.  In some cases, complete removal or destruction of the nail root may be required.  Most patients who undergo nail surgery experience minimal pain afterward and can return to normal activity the following day.

Ingrown toenails can be prevented with proper nail trimming and by avoiding improper-fitting shoes.  When cutting the toenails, be sure that you are cutting in a straight line and avoid cutting them too short.  Shoes should not be too short or tight in the toe box.