Food for Your Soles: 8 Tips for Healthier Feet

Written by Jeff Large

Don't be callous to the needs of your feet. August is the National Foot Health Month. What a great time to appreciate one of the most abused parts of the human body. According to the American Podiatric Medical Association (APMA), most problems are caused by neglect and a lack of proper care. It's time to put your foot down and follow these eight foot notes to better health. Your soles will be ever so grateful.

Foot Note #1: If the shoe fits, wear it. This is Foot Care 101: Wear shoes that fit properly. Ill-fitting shoes can cause either friction and pressure that can lead to corns, calluses and sore feet. Even if you're on a shoestring budget, invest in the right shoes for the activities in which you're involved--whether it's running, aerobics, basketball or walking. When you shop for shoes,do it in the afternoon because your feet swell during the day. Remember to have your feet measured while standing, and try on both shoes.
Foot Note #2: Know pain, no gain. Your feet aren't supposed to hurt. Don't ignore foot pain or discomfort. Your feet can mirror your general health. Podiatrist Sheila Schuler of Nashville, Tennessee says, "Diabetes and circulation problems are the two most common disorders that can exhibit initial symptoms in the feet. You should see a doctor if you have numbness, tingling, persistent foot pain or discolorations or color change in your skin."
Foot Note #3: Don't go barefoot in the park.During the summer months this may seem like a tall order, but bare feet are more prone to injury and infection. If you go to the beach or pool, wear sandals, and don't forget to use sunblock on those tootsies.
Foot Note #4: Know your arch enemy. "Many foot problems, like heel spurs, come from excessive flattening of the feet," Schuler advises, "See a doctor about custom inserts that keep your feet supported to avoid flattening and the problems associated with it." Some health insurance plans will cover custom inserts.
Foot Note #5: Step it up. The American Orthopedic Foot and Ankle Society advocates stretching exercises as a way to relieve some foot and pain and actually strengthen the foot. Here's an exercise to recommend: Stand on the bottom step of a set of stairs and balance yourself on the balls of your feet. Slowly lower your heels as low as they'll go until you feel your calf muscles really stretch. Hold for about 10 seconds, then raise up and repeat.
Foot Note #6: Check your mileage. The APMA estimates that the average American travels more than 75,000 miles on their feet by the age of 50, depending on their occupation and lifestyle. Use the "mileage check" below to estimate how many miles your feet have trod in your lifetime. Would you let your car go 75,000 miles without a checkup?
Foot Note #7: It may be all in the family.While many foot problems are caused by neglect, it may be wise to look at your family tree. "if you know there's a history of bunions, hammer toes or heel spurs in your family, it's possible you inherited the same type foot structure," according to Schuler. Take precaution now to prevent or reduce the effects of foot structure conducive to problems.
Foot Note #8: Sock it to me. Wear socks to bed to keep your feet toastie and nod off quicker. Researchers say warm feet help you fall asleep faster.

Mileage Check- According to the American Podiatric Medical Association, the average distance a person travels in a typical day is about 4.3 miles, depending on their occupation and lifestyle. Use the following formula to calculate the number of miles your feet have logged thus far in your life.

4.3 miles/day x 365 days x your age = total distance in miles

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Food for Your Soles: 8 Tips for Healthier Feet