Did you know that at 50 you have already traveled nearly 75,000 miles? Well, that’s a lot of distance, isn’t it?
Your feet and ankles support all of your body weight. In addition, they are the ones that come into contact with the various surfaces you walk on – if you are not wearing your shoes or your socks.
It’s no wonder, then, that they get the most wear and tear.
If you read this report, you will find that about 8 out of 10 Americans have foot problems.
So it’s high time you focused on your foot and ankle health. In this article, we will share some expert tips on sole support and maintaining healthy feet.
Choose the right shoes
Now you must be thinking, this is common knowledge. However, there is much more than that.
If you want to prevent foot injuries and maintain healthy feet, you need to choose the right pair of shoes. How will they help you? Your feet will benefit from support, cushioning, stability and ultimate protection.
On the other hand, ill-fitting shoes can cause you to experience several problems like calluses, blisters, bunions and even stress fractures or plantar fasciitis.
Tips for Choosing Well-Fitting Shoes
Now that you know why you should never compromise on your perfect pair of shoes, here is a list of tips you should follow when shopping for a new one.
- Get a professional fitting: Contact a physiotherapist or podiatrist. They can suggest the correct shoe size and fit your feet.
- Consider your activities: Always buy different shoes for your different activities. For running, hiking or walking, you need to buy different types of shoes. They should never coincide. Your shoes for training or the gym should also be distinct.
- Authorize room For Movement: Make sure there is enough space (1 to 1.5 cm) at the end of the shoe to allow free movement of the foot.
- Find Arch Support: Always buy shoes with arch support. This will help you maintain proper alignment and prevent discomfort. You will also get adequate support if you have flat feet.
- Try orthotics if necessary: Many people have specific foot problems or biomechanical problems. If you are having similar issues, consult a professional – they can suggest suitable orthopedic inserts for additional support.
For orthotic inserts, we recommend contacting Dr LanierState of the art foot and ankle clinic. She specializes in the foot and ankle and is well known throughout Tennessee and areas near Nashville.
It is particularly renowned for treating all types of foot and ankle related conditions, heel pain, skin conditions and plantar warts.
Maintain good hygiene
Want to have healthy feet and ankles? Well, there is nothing better than maintaining good foot hygiene. The first step to healthy feet is to keep your toes and their spaces clean.
You must be wondering why. Well, the areas between your toes are warm and moist, making them the perfect breeding ground for bacteria and fungus.
When you deep clean between the toes, you remove accumulated bacteria, sweat or dirt, which could have led to infectious diseases, and give you athlete’s foot.
Recommended technique for washing feet
If you think washing your feet is a no-brainer, then you are clearly wrong. Try following this list of expert-recommended steps to clean your feet.
- Start by wetting your ankle and feet with lukewarm water.
- Use a gentle foot cleanser and a washcloth or sponge to gently scrub the feet, and pay special attention to your toes.
- You should clean your heels and soles well.
- When you’re done, rinse your feet thoroughly with warm water, then pat them dry with a clean towel.
Proper methods for drying feet
Again, drying your feet isn’t as easy as it sounds. Here is a list of proper methods recommended by doctors to dry your feet.
- Gently rub your feet and pat them dry with a clean towel. Put your hand between your toes.
- Before putting on socks and shoes, let your feet air dry for 5 minutes.
- If you are in a hurry, you can use a hair dryer on low heat to dry your feet.
- Buy moisture-wicking socks or slippers to absorb excess moisture.
- You can also use talcum powder or foot powder recommended by the doctor and keep your feet dry.
What’s the next important thing to keep your feet healthy and shiny? Yes, you guessed it right – it’s good nail care.
Cutting the toenails reduces the chances of fungal infections in your feet and prevents ingrown toenails. Trimming your toenails properly minimizes discomfort, improves foot hygiene and also prevents damage to shoes and socks.
Recommended Practices for Nail Trimming
Your nail care is not complete without these recommended practices. Check them.
- Never cut nails deeply: Avoid cutting your nails too short. Cutting your nails deep and close to your skin increases the risk of ingrown toenails.
- Keep them clean: Before cutting your nails, you should clean the nail clipper and your hands with alcohol or soap and water to reduce the risk of infection.
- Filling: Once you are done with the cut, use a nail file to smooth out any rough edges.
Ensuring the correct fit of the shoe
When buying shoes, you should avoid shoe designs that can rub or pinch your feet. Avoid shoes with narrow toes, stiff materials, and high heels. Always buy shoes that provide ample toe room and can conform to the natural structure of your foot.
Tips for Finding Well-Fitting Shoes
Yes, we understand that finding the perfect pair of shoes can seem like a daunting task. That’s why we’ve got a few cards up our sleeve to help you find the perfect fitting shoes.
- Use a tape measure or go to a shoe store to find your exact foot measurement. This will ensure that the shoes fit your feet and ankle perfectly.
- Pay special attention to the size of your feet. Some people have one foot larger than the other, so it’s important to find shoes that fit you comfortably.
- Once you have selected a shoe, wear it and walk around the place to feel the fit and comfort.
- Make sure there is half an inch of space between your longest toe and the end of the shoe. This allows your foot to move freely when walking or running.
Promote blood circulation
Good blood circulation is important for the health of your feet because it ensures an adequate supply of oxygen and nutrients to the cells of the feet and ankle. Smooth blood circulation prevents cramps, pain and gangrene and also promotes healthy skin.
Therefore, poor blood circulation can lead to swelling, numbness, slow healing, and discoloration in your feet.
Tips for improving blood circulation in the feet
Follow these tips carefully to improve blood circulation in your feet.
- keep moving: Stay active and do not sit or stand for long periods of time. Try walking, jogging, swimming and cycling.
- Raise your legs: Whenever you have time, elevate your legs to prevent swelling and improve blood circulation. You can prop them up with a pillow or a footstool.
- Wear comfortable shoes: Buy well-fitting shoes; do not wear tight or restrictive shoes that can prevent smooth blood circulation.
- To try Exercises for the feet: Rotate and flex your ankles, point and massage your toes and also perform calf stretches. This will improve blood circulation.
- Massage your feet: Have your feet massaged by a professional or use a massage gun. These methods can stimulate blood circulation and relax the muscles in your feet.
Taking care of your feet and ankles is essential to maintaining healthy feet and preventing serious bodily injury. By wearing properly fitting shoes and seeking professional advice, you can minimize the risk of injury or permanent damage.
Healthy feet will take you a long way – so why not give them the only support they deserve?
Meta D: Want to keep your feet in top shape? Look no further. Click here for our expert advice on foot and ankle care.