Put your best foot forward: Tips for healthy feet

Our feet are our most loyal supporters. They keep us balanced, prevent falls, and take us from one place to another. If you reach the recommended 10 000 steps a day, your feet endure about 3,6 million steps a year! But did you know that your feet, just like your hands, can reveal secrets about your health?

What your feet say about your health

• Swollen feet

  Incessant swelling can be an indication of bad circulation, heart problems, or kidney disease. If swelling persists, consult your doctor.

• Cold feet

  Feet that stay cold can also be a sign of bad circulation, which is commonly associated with conditions like diabetes and peripheral artery disease.

• Discoloured nails

  Yellow or thickened nails can be warning signs of fungal infection. White spots can be due to zinc deficiency, while blue or purple nails can be from circulation problems.

• Foot cramps

  Regular cramps can be due to dehydration, nutritional deficiencies (like magnesium or potassium), or overexertion.

• Numbness

  This can be an indication of nerve damage, which could be related to diabetes. If you keep experiencing numbness, seek medical advice.

• Sores that do not heal
  Sores that do not heal can be a sign of diabetes or bad circulation. Get medical attention immediately.

If the shoe fits

If shoes don’t fit properly, it could also impact our foot health. Podiatrist Simran Kalyan gives these guidelines for the next time you go shoe shopping.

• Correct size
  Shoes should not be too big, too loose, too small, or too tight. To check this, slip your finger between your heel and the shoe; there should be enough space for your finger to fit snugly.

• Socks
  Choose socks based on your needs. Bamboo socks are great for those with sweaty feet due to their breathability. Always wear clean socks to prevent infections.

• Leather shoes
  Real leather is breathable and moulds to your foot over time.

• Trail running and hiking
  Break in your shoes to avoid blisters. Sock thickness affects fit.

• Safety boots and shoes
  Your footwear should suit your work conditions. Proper fit is crucial for safety and comfort.

• Formal shoes
  Limit your time in high heels, avoid entirely flat shoes, and ensure a non-constricting toe box (the front section of closed shoes). Men should avoid narrow, flat shoes.

• Sneakers and leisurewear Opt for closed shoes with laces or Velcro and a wide toe box. They should have cushioning and arch support.

Tips for foot care

Caring for your feet is imperative for your overall wellness. Here are a few tips to keep your feet healthy.

• Wash and dry thoroughly

  Wash your feet carefully with soap and water, and make sure you dry them properly, especially between your toes. This will help avoid fungal infections.

• Moisturise

  Apply a good foot cream to keep the skin soft and supple, avoiding cracks that can lead to infections.

• Cut your nails the right way

  Cut your nails straight, and don’t cut them too short to avoid ingrown nails.

• Wear the right shoes

  Choose shoes that offer support. Don’t wear the same shoes every day; give your shoes time to breathe.

• Use sunscreen

  Protect your feet from sunburn with sunscreen, especially when wearing open shoes or sandals.

• Keep an eye on your feet
  Examine your feet regularly, checking for changes and abnormalities. Consult your doctor if you notice anything unusual.

Caring for your feet and wearing the right shoes can prevent foot problems and ensure that your feet carry you through life’s ups and downs for many years to come.