A quick guide to prevent common foot problems

Our feet provide us balance, movement, and a general sense of freedom, but what happens when are feet become weakened, painful, and sore? Throughout the years, our feet — more than any other part of our bodies — bare and absorb a considerable amount of trauma which could lead to chronic foot problems and a reduced quality of life. However regular foot care and preventative measures can make a serious difference, and can additionally reduce the chances of flare-ups and consistent pain.

1. Keep your feet clean and dry

Your feet like any part of your body is prone to sweating and odor. Although a very natural occurrence, often worsened by long workouts or a long day of wearing closed-toe shoes, foot moisture can have serious consequences that can have damaging effects on your skin.

Keeping your feet dry and ventilated is the best way to reduce fungal and bacterial infections, and stop them from coming back.

The most common foot infections are Athlete’s foot and the lesser-known bacterial infection; Pitted keratolysis, which is a growth of itchy perforations or holes in the skin that resemble swiss-cheese. Yikes!!! Although Athlete’s foot, medically referred to as Tinea Pedis, is a fungal infection and the latter a bacterial infection, both can develop after short term or continuous exposure to moisture. Equally uncomfortable, but fortunately equally preventable.

After every workout, be sure to shower and wash your feet thoroughly with antibacterial soap. In case you’re wondering, it isn’t enough to allow the water to run down and pool around your feet and ankles. A foot brush, or exfoliating body scrub will help remove sweat residue from the bottom and crevices of your feet, that a shower head or running water simply can’t clean.

Make sure your feet are completely dry before wearing socks, slippers, or other shoes.

2. Take measures to reduce muscle pain

Your feet are made up of sensitive nerves, tendons, and ligaments, that can become easily inflamed after a workout. Stretching your feet, like you would any other part of your body before a workout, gets your feet ready for exercise while also stimulating blood flow. Invest in a stress ball and a pair of elastic resistance bands to help facilitate your stretch. Using the round shape of the ball to massage your metatarsals — which is the middle portion of your feet — and the back portion of your foot and heel, will loosen the muscles responsible for comfortable balance and walking. The resistance bands could then be used to stretch your toes, arch, and Achilles tendons, which are often compressed due to the natural construction of your foot.

Wearing the appropriate athletic footwear, in addition to therapeutic or compression socks also helps to lock in the benefits of your pre-workout stretch as well as significantly reduce chronic tingling, numbness, and overall muscle pain. Compression socks also directs more oxygen-carrying blood to the surface of your skin, which wards off the development of painful blisters, ulcers, and other lesions, commonly experienced by individuals with diabetes or a compromised immune system.

3. Clip your toenails regularly

Your toenails are there to protect the sensitive tips of your toes, but shouldn’t be allowed to grow long enough where the growth becomes problematic.

Long toenails are the perfect breeding ground for infections, but also can lead to ingrown toenails, which is when the edges of the toenail grows into the skin next to it. Clipping your toenails just before the free edge will not only prevent a rather painful situation, but will also prevent snagging and tearing which could lead to further injury. For diabetic sufferers a minor toenail injury could lead to infection, due to the bodies delayed healing response, but should heal normally if treated promptly.

4. Wash and sanitize your gym shoes

While your socks might be clean, gym shoes can trap and store bacteria-causing moisture that can infect (or re-infect) your feet. Washing your gym sneakers two times a month, or as often as you deem necessary, (your nose will also tell you when it’s time) will help mitigate the chances of getting an infection.

Make sure to also wash your shoe inserts, which have the most direct contact with your feet. Throw them in a warm wash cycle and leave them out to dry. You can also opt to wash them by hand, with antibacterial soap or dish detergent which also has the same bacteria-fighting properties as disinfecting hand soap. Remember to ensure that your inserts are completely dry before returning them to your shoes.

5. Inspect your feet regularly

You might see your bare feet often, but you may not inspect your feet as thoroughly as you should. At least once a week, sit down and inspect the bottom and sides of your feet, as well as the crevices in between and under your toes. Skin and nail infections sometimes start out as small colorless bumps, minor discoloration, or maybe something more reminiscent of a bug bite, rather than the onset of a rash or developing fungal infection.

Be sure to have anti-fungal and bacterial cream on hand, which is a relatively inexpensive purchase at your local drug store. If you find that the skin on or around your feet show no signs of infection but remains, itchy, tingly, or painful, be sure to consult with your doctor. Your symptoms might be attributed to a more serious condition, external to chronic foot pain. However most who experience foot pain are able to treat their symptoms at home through proper pain management, preventive care, and leading a healthy lifestyle.