5 Simple Tips To Prevent Foot Problems and Infections

Interesting facts about foot problems and aftercare

• People with diabetes have a 19-34% chance of developing foot problems and infections including sores. Approximately 26.1 million people with diabetes suffer from sores every year. This is because people with diabetes may have damaged vessels with slower blood flow, making wound healing more difficult and time-consuming.
• Around 87% of people suffer from some type of foot problem at least once in their life. The chances of this are further increased if you do not take care of your feet. Most of these problems arise because of poor footwear choices.
• 25% of Indian people with diabetes develop diabetic foot ulcers (DFUs) at least once in their lifetime. Depending on the severity and pain (if chronic or not), amputation is recommended. However, these can be prevented by daily foot inspections and medical consultations at the right time.
• It is recommended that people with diabetes visit a podiatrist at least once a year to determine any potential issues. People with a history of foot problems should visit more often.
• Foot pain has not been directly linked with any other health issues. However, it is believed that foot pain can make movement difficult, which can cause a person to gain weight, weaken heart function, decrease stamina and so forth, causing other health conditions.

5 Simple Tips For Healthy And Beautiful Feet

 

1. Good Footwear, Happy Feet!

First and foremost, you should always protect your feet from extreme temperatures, sharp objects and rough surfaces. All of this can be done by choosing the right footwear. Here are our tips to select the right footwear:

• Avoid wearing pointed shoes and high heels for a long time as they force your foot to stay in an uncomfortable position for a long period, thereby requiring your muscles to stay stiff.
• Choose shoes that fit you. Don't select shoes that are too tight or too loose. Your shoes should have some breathing room but not so much that your shoe slips out.
• Check the sole of your shoe. The sole should be at least 16-27 mm thick to ensure your foot has a sufficient cushion. Furthermore, it should be medium-soft.
• Wear socks with your footwear and change your socks daily. Socks should not be worn more than once without washing as they may encourage bacterial growth.

If you are wearing open footwear like sandals, remember to put sunscreen on your feet before going out. Never go outside without wearing footwear as this can increase the chances of wounds. Finally, when staying in, wear socks. They provide sufficient cushion for your feet and keep them protected.

 

2. Wash Your Feet Daily

Most people think washing your feet means holding them underwater. However, it can be broken down into the following steps:

• Submerge your feet in lukewarm water for 2-3 minutes.
  
• Wash your feet with mild soap. Clean all crevices including the area between your toes.
• Dry your feet thoroughly. Leftover moisture can create a cool area for bacteria to grow.
• Moisturise your feet with a lightweight moisturiser.

These four steps should be repeated daily. You can also scrub your feet with a pumice stone once a week to get rid of any dead skin. Alternatively, you can also submerge your feet in lukewarm water for long periods as it helps relax the muscles.

 

3. Massage Your Feet

Foot massage is an important part of foot care. You should massage your foot for 10 minutes 2-3 times a week. It improves blood circulation and can be done at home! Here's how you can give yourself a foot massage:

When massaging your feet, you should focus on the arch of your feet as well as the soft depression below the arch. Roll a tennis ball under your foot to massage these spots.

Alternatively, you can also massage this spot with your thumb. Remember to roll in small circles while applying gentle pressure. If you feel pain in any area of your foot, maintain gentle pressure for 2-3 minutes and then continue massaging.

Massage should ideally be done with semi-soft objects like tennis balls. Alternatively, you can use your hands because it is easier to control the pressure you apply on your foot.

 

4. Exercise!

Foot exercises can help you maintain your flexibility and prevent muscle stiffness. They should be done at least three times a week to ensure foot health. Foot exercises can help you avoid joint pain that can lead to other problems like arthritis.

While you should consult your doctor on which exercises are appropriate for you, here are some simple exercises that you can do:

• Toe extensions: Sit upright and extend your toes outward and then curl them inward. This helps you work your toe muscles.
• Marble pickup: Sit upright and pick up a marble using only your toes.
• Sand walking: Take off your shoes and walk on sand. This is a great calf workout.

5. Don't Share Your Footwear

While "sharing is caring" can be applied to many instances, one thing you should never share is your footwear. There are two reasons for this:

• While all shoe sizes are standardised, your foot has a different contour from that of another person with the same shoe size. Therefore, in the long run, your shoe will contour to your foot and fit you perfectly. By sharing footwear, you are forcing your feet to contour into someone else's feet. This can cause muscle stiffness.
• Furthermore, this also increases the chances of cross-contamination. By wearing someone else's shoes you may transfer bacteria from their shoes to yours. This can lead to infections and other problems in the long run. People who do not wear socks with their shoes have a higher risk of getting bacterial infections. If you share shoes with such a person, you may also be infected.

It is also recommended to not share foot care items like pumice stones, moisturisers, etc. as these can also accumulate bacteria, thereby transferring infection from one person to another.

 

Final Thoughts

Your feet are the foundation of your body, and taking care of them should be a priority. In this article, we have summarised five simple tips that will help you improve your foot health without taking too much of your time.

You should block off a foot inspection time in your schedule to ensure you spend enough time taking care of your feet. As experts recommend, this doesn't have to be long. Even 10 minutes while watching your favourite TV series is enough!