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Follow these tips from the American Podiatric Medical Association for preventing foot pain:
Depending on your foot concerns and lifestyle, there are a variety of steps you can take to protect your feet. These include:
Practicing Correct Walking and Exercise
Preventing Foot Disorders in Diabetes
Preventing Foot Problems in Childhood
Preventing Blisters During Hiking and Strenuous Activity
Using Skin Creams and Foot Baths
In general, the best shoes are well-cushioned and have a leather upper, stiff heel counter, and flexible area at the ball of the foot. The heel area should be strong and supportive, but not too stiff, and the front of the shoe should be flexible. New shoes should feel comfortable right away, without a breaking in period. There should be plenty of room for all five toes.
Getting the Correct Fit
The best way to prevent nearly all foot problems is to choose well-fitted shoes with a firm sole and soft upper. You should purchase them in the afternoon or after a long walk, when your feet are at their largest size. There should be a ½ inch of space between your largest toe and the tip of the shoe, and the toes should be able to wiggle upward. You should stand when being measured, and both feet should be sized, with shoes bought for the larger foot. It is important to wear the same socks as you would regularly wear with the new shoes.
The Sole
Ideally, your shoes should have removable insoles (See below: Insoles ). If you are an older person, thin hard soles may be the best choice. Elderly people wearing shoes with thick, inflexible soles may be unable to sense the position of their feet relative to the ground, which increases the risk for falling. Some research suggests that thick soles may even be responsible for foot injury in younger adults who engage in high-impact exercise.
The Heel
High heels are the major cause of foot problems in women. If you insist on wearing high heels, look for shoes with wide toe room, reinforced heels that are relatively wide, and cushioned insoles. You should also keep the amount of time you spend wearing high heels to a minimum.
Laces
The way shoes are laced can be important for preventing specific problems. Laces should always be loosened before putting shoes on. If you have narrow feet, you should buy shoes with eyelets farther away from the tongue than people with wider feet. This makes for a tighter fit for narrower feet and a looser fit for wider feet. If, after tying the shoe, less than an inch of tongue shows, then the shoes are probably too wide. Tightness should be adjusted both at the top of the shoe and at the bottom. When high arches cause pain, eyelets should be skipped to relieve pressure.
Breaking In and Wearing Shoes
If your shoes require breaking in, place moleskin pads next to areas on your skin where friction is likely to occur. Once a blister occurs, moleskin is not as effective. Change shoes during the day. As soon as the heels show noticeable wear, you should replace the shoes or heels.
Special Purpose Footwear
Avoid extreme variations between your exercise, street, and dress shoes.
Exercise and Sports
The shoes you wear for exercise should be specifically designed for your preferred sport. For instance, a running shoe should cushion your forefoot, while tennis shoes should emphasize ankle support. Buy your shoes at a store with knowledgeable sales people. Your athletic socks are almost as important as your shoes. Experts often recommend padded acrylic socks.
Occupational Footwear
A number of occupations put the feet in danger. If you are in a high-risk job, you should be sure your footwear is protective. For example, nonelectric workers at risk for falling or rolling objects or punctures should wear shoes with steel toes and possibly other metal foot guards. Electric workers should wear footgear with no metal parts (or insulated steel toes) and rubber soles and heels. Chemical workers should wear shoes made of synthetics or rubber, not leather.
An insole is a flat cushioned insert that is placed inside the shoe. They are designed to reduce shock, provide support for your heels and arches, and absorb moisture and odor. People respond very differently to specific insoles. What works for one person may not work for you. The thickness of your socks must be considered when purchasing insoles. You do not want insoles to squeeze your toes up against your shoes.
In addition to wearing proper shoes and socks, you should also walk often and correctly to prevent foot injury and pain. Your head should be erect, your back straight, and your arms relaxed and swinging freely at your sides. You should step out on your heel, move forward with the weight on the outside of your foot, and complete the step by pushing off the big toe.
Toenails should be trimmed short and straight across. Filing should also be straight across using a single movement, lifting the file before the next stroke. The file should not saw back and forth. A cuticle stick can be used to clean under the nail.
Corns and Calluses
To prevent corns and calluses and relieve discomfort:
Preventive foot care can reduce the risk of amputation in people with diabetes by 44%-85%. Some tips for preventing problems include the following:
Early Development
The first year in a person's life is important for foot development. You should cover your baby’s feet loosely, allowing plenty of opportunity for kicking and exercise. The child's position should be changed frequently. Staying too long on the stomach can strain the feet.
Children generally walk between 10-18 months; they should not be forced to start walking early. Wearing just socks or going barefoot indoors helps the foot develop normally and allows the toes to grasp. Going barefoot outside, however, increases the risk for injury and other conditions, such as plantar warts.
Shoes
Children should wear shoes that are light and flexible. Since their feet perspire greatly, their shoes should be made of materials that breathe. Footwear should be changed every few months as the child's feet grow. Footwear should never be handed down.
Sports
High-impact sports can injure growing feet. You should be sure that your children's feet are protected if they engage in intensive athletics.
Hiking or strenuous walking can cause blisters. To prevent them, one study reported that treating feet with antiperspirants before setting out on your hike might be helpful. Stop after several minutes and put moleskin on any areas that are rubbing.
Skin creams can help maintain skin softness and pliability. Taking a warm footbath for 10 minutes, two or three times a week will keep your feet relaxed and help prevent mild foot pain caused by fatigue. Adding ½ cup of Epsom salts increases circulation and adds other benefits. Taking footbaths only when your feet are painful is not as helpful. A pumice stone or loofah sponge can help get rid of dead skin.
Here is an exercise you can use on your own feet:
Using your thumb, index, and middle finger, rotate each toe in a circular motion. Then, make a fist and rotate it slowly around the bottom of your foot. Finally, gently twist each foot, as if wringing wet clothes, moving the top and bottom in opposite directions.
References:
American Diabetes Association website. Available at: http://www.diabetes.org/home.jsp .
American Orthopaedic Foot and Ankle Society website. Available at: http://www.aofas.org .
American Podiatric Medical Association website. Available at: http://www.apma.org/s_apma/index.asp .
National Institute of Diabetes & Digestive & Kidney Diseases website. Available at: http://www.niddk.nih.gov/ .
Last reviewed September 2009 by Marcin Chwistek, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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