Your feet are made for travelling, so look after them

Our feet are among the most important parts of our body, yet they often go unnoticed until they hurt. We rely on them daily, whether walking to work, standing for long hours, or engaging in physical activities. They serve as our base, helping us balance, move, and carry out countless tasks. However, because they are always in action, they also endure a lot of stress. This is why foot care is essential, not only for comfort but also for overall health.

The Role of Our Feet in Walking

Human feet are marvels of biomechanics, perfectly engineered for walking. Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. These components work together to provide stability, absorb shock, and propel us forward with each step. The arch of the foot acts as a natural shock absorber, helping us bear our body weight and adapt to different terrains.

When we walk, our feet are constantly shifting between weight-bearing and pushing off the ground, ensuring fluid and efficient movement. The unique structure of our feet allows humans to walk upright for long distances, a trait that has been key to our survival and evolution. This repetitive motion is hard on the feet, which is why maintaining foot health is critical. Neglecting proper foot care can lead to pain, discomfort, and even chronic conditions such as plantar fasciitis, bunions, and arthritis.

Common Foot Issues and Their Causes

Feet are prone to a variety of issues due to their constant use. Some of the most common problems include:

1. Blisters: Often caused by friction from ill-fitting shoes or moisture buildup, blisters are painful and can make walking uncomfortable.
2. Calluses and Corns: Pressure from tight or uncomfortable shoes leads to hardened skin areas, particularly on the heels, toes, or balls of the feet.
3. Plantar Fasciitis: Inflammation of the thick tissue on the bottom of the foot, this condition causes severe heel pain, especially in the mornings or after periods of rest.
4. Flat Feet: This occurs when the arch of the foot collapses, causing the entire sole to touch the ground. Flat feet can result in overpronation (excessive inward rolling of the foot) and can lead to knee and back pain.
5. Athlete’s Foot: A fungal infection that thrives in warm, damp environments, causing itching, redness, and peeling skin.

These issues can arise from various factors such as poorly fitting shoes, lack of hygiene, or overuse. Addressing these concerns early is key to maintaining foot health.

How to Look After Your Feet

Taking care of your feet requires attention and effort, but it can prevent many common foot problems and keep your feet comfortable and healthy. Here are some essential foot care tips:

1. Wear the Right Shoes: Your shoes play a crucial role in your foot health. Always opt for shoes that fit well and offer proper support. A good shoe should provide adequate cushioning, support the arch, and leave enough room for your toes to move freely. Wearing shoes that are too tight or too loose can cause blisters, corns, and calluses.

2. Keep Your Feet Clean and Dry: Good hygiene is vital for healthy feet. Wash your feet daily with soap and water, making sure to dry them thoroughly, especially between the toes. This helps prevent fungal infections like athlete’s foot. If your feet sweat a lot, consider using foot powders or moisture-wicking socks to keep them dry.

3. Moisturize: While keeping your feet dry is important, the skin on your feet also needs to stay hydrated. Apply a good-quality moisturizer to prevent dry, cracked skin, especially on the heels. However, avoid putting lotion between your toes, as this can encourage moisture buildup and lead to fungal growth.

4. Trim Toenails Properly: Cut your toenails straight across to avoid ingrown toenails, which can be painful and prone to infection. Never cut your nails too short, and always use clean, sharp nail clippers. If your nails are thick or difficult to trim, soak them in warm water for a few minutes before cutting.

5. Inspect Your Feet Regularly: Take time to examine your feet for any signs of injury, blisters, redness, or swelling. Early detection of issues can prevent minor problems from turning into major ones. If you have diabetes or circulation problems, this step is particularly important because these conditions can reduce sensation in the feet, making it harder to notice injuries.

6. Stretch and Strengthen: Just like any other part of the body, your feet benefit from exercise. Stretching and strengthening the muscles in your feet can improve flexibility and prevent injuries. Simple exercises, such as rolling a tennis ball under your foot or doing toe stretches, can help keep the muscles strong and relieve tension.

7. Rest When Necessary: Don’t forget to give your feet a break, especially if you spend long hours on them. Overuse can lead to stress fractures or conditions like plantar fasciitis. Elevate your feet when resting to reduce swelling, and consider using ice packs if you experience any pain or discomfort.

8. Orthotics and Supportive Inserts: If you have specific foot problems like flat feet, bunions, or high arches, consider using orthotic inserts or custom-made insoles. These provide additional support, help distribute pressure more evenly, and can relieve discomfort.

The Importance of Foot Health in Overall Well-being

Foot health is closely linked to overall well-being. Unresolved foot problems can lead to changes in posture and gait, which may cause pain in the knees, hips, and lower back. For example, walking awkwardly due to foot pain can shift the body's alignment, leading to musculoskeletal problems. Additionally, chronic foot pain can limit mobility, reducing physical activity and impacting mental health. Thus, taking care of your feet is an essential part of maintaining an active, healthy lifestyle.

Our feet are truly made for walking, yet they endure immense pressure daily. With proper care, you can keep them healthy, comfortable, and functional for years to come. By wearing the right shoes, maintaining hygiene, and paying attention to any signs of discomfort, you can prevent common foot issues and enjoy pain-free movement. After all, healthy feet are the foundation for an active, fulfilling life. So, whether you’re running a marathon or just going for a stroll, treat your feet with the care they deserve—they’re made for walking, and they’ll carry you far!

Craig Payne is a University lecturer, runner, cynic, researcher, skeptic, forum admin, woo basher, clinician, rabble-rouser, blogger and a dad.