Keeping Fit - Care of the feet

“My feet are killing me!” is a complaint heard more frequently in middle age, especially from women. The devil in this case usually takes the shape of fashionable shoes, where the foot is frequently squeezed into shapes and positions it was never designed to tolerate. Particularly unhealthy for the foot was the formerly fashionable spike heel and pointed toe.

Any heel two inches or higher will force the full weight of the body onto the smaller bones in the front of the foot and squeeze the toes into the forepart of the shoes. This hurts the arch, causes calluses on the sole of the foot, and can lead to various bone deformities.

The major solution to this problem is to buy good shoes that really fit. The shoes should be moderately broad across the instep, have a straight inner border, and a moderately low heel. To fit properly, shoes should extend one-half inch to three-fourths inch beyond the longest toe.

Avoid wearing shoes that have no support; also, avoid wearing high heels for long periods of time. Extremely high heels worn constantly force the foot forward and upset body balance. Changing heel height several times a day will rest the feet and give the muscles in the back of the legs a chance to return to their normal position. It's highly desirable to wear different shoes each day, or at least alternate two pairs. This gives the shoes a chance to dry out completely. Dust shoes with a mild powder when removed.

Shoes should not be bought in the morning. They should be tried on near the end of the day, when the feet have broadened from standing and walking, and tightness or rubbing can be more easily detected.

As to hosiery, socks and stockings should extend a half-inch beyond the longest toe. Stretch socks are fine in many cases, but plain wool or cotton socks help if your feet perspire a lot.

Foot Exercises

Exercise your feet by trying these simple steps recommended by leading podiatrists:

1. • Extend the toes and flex rapidly for a minute or two. Rotate the feet in circles at the ankles. Try picking up a marble or pencil with your toes; this will give them agility and strength.
2. • Stand on a book with your toes extended over the edge. Then curl your toes down as far as possible, grasping the cover.
3. • After an unusually active day, refresh the feet with an alcohol rub. Follow this with a foot massage, squeezing the feet between your hands. When you are tired, rest with your feet up. Try lying down for about a half-hour with your feet higher than your head, using pillows to prop up your legs.
4. • Walk barefoot on uneven sandy beaches and thick grass. This limbers up the feet and makes the toes work. Walking anywhere is one of the best exercises for the feet if you learn to walk properly and cultivate good posture. Keep toes pointed ahead, and lift rather than push the foot, letting it come down flat on the ground, placing little weight on the heel. Your toes will come alive, and your feet will become more active.

Foot Ailments

Doing foot exercises is particularly important in middle age, because the foot is especially vulnerable to the following problems.

Bunions

A bunion is a thickening and swelling of the big joint of the big toe, forcing it toward the other toes. There is also a protuberance on the inner side of the foot. Unless treated, this condition usually gets progressively worse. Surgery is not always necessary or successful. Often, special shoes to fit the deformed foot must be worn.

Stiff Toe

People suffering from this problem find that the big joint of the big toe becomes painful and stiff, possibly due to a major accident or repeated minor trauma. This condition usually corrects itself if the joint is protected for a few weeks, usually by a small steel plate within the sole of the shoe.

Hammer Toe

This clawlike deformity is usually caused by the toes with too small shoes. The pressure can be eased with padding and, in some cases, the deformity can be corrected by surgery.

Ingrown Toenail

Cutting the nail short and wearing shoes that are too tight are major causes of ingrown toenails; the edge of the nail of the toe—usually the big toe—is forced into the soft outer tissues. In some cases the tissues can be peeled back after soaking the foot in hot water, and the offending part of the nail can be removed. To prevent ingrown toenails, the nails should be kept carefully trimmed and cut straight across the nail rather than trimmed into curves at the corners. For severe or chronic cases of ingrown toenails it is best to seek professional treatment.

Morton's Toe

This is the common name for a form of metatarsalgia , a painful inflammation of a sheath of small nerves that pass between the toes near the ball of the foot. The ailment is most likely to occur in an area between the third and fourth toe, counting from the large toe, and usually is due to irritation produced by pressure that makes the toes rub against each other. In most instances, the pressure results from wearing improperly fitted shoes, shoes with pointed toes, or high heel shoes, which restrict normal flexing of the metatarsals (the bones at the base of the toes) while walking.

Temporary relief usually is possible through removal of the shoes and massaging of the toes, or by application of moist, warm heat to the afflicted area. In cases of very severe pain, a doctor may inject a local anesthetic into the foot. Additional relief sometimes can be obtained by wearing metatarsal arch supports in the shoes. However, continued irritation of the nerves can result in the growth of a tumor that may require surgical removal.