Putting Your Best Foot Forward - A Guide to Foot Care - Health Promotion - Health and well being - Services. Most of us take our feet for granted. But our feet are vital to health and mobility, carrying us an average of 1. KMs in a lifetime. No wonder foot problems are common. As we get older, these problems can get worse and it is especially important to care for our feet. In older people, foot problems can mean the difference between needing institutional care and being able to live at home.
This guide to proper foot care was prepared for Canada's veteran population but also of interest to Canadians of all ages who want to put their best foot forward. In this guide, you will find some helpful suggestions for treating and preventing common foot problems. It is not intended, however, as a substitute for medical care. If your feet hurt, arrange to see a professional, such as an orthopedic surgeon, podiatrist, chiropodist or nurse. Structure of the Foot. The foot is made up of 2. The muscles are attached to specific parts of the foot by tendons which are elastic and cause movement when the muscles contract. More than a hundred ligaments hold the structures together. The long plantar ligament is the strongest and acts as a trampoline to absorb shock and support body weight. Two main springs or shock absorbers, normally referred to as arches, are key parts of the foot's design. Each spring consists of a row of bones, strong ligaments and cartilage. Feet are designed to perform two major functions: support and mobility. The heel of the foot serves as a firm pedestal for standing and the toes and front of the foot are used primarily for walking. The flexibility and strength of our feet affect how we walk which in turn affects our posture and how we carry our weight. Neglected feet which become stiff or weak can cause backache, leg cramps and fatigue. Basic Foot Care. Follow these simple steps to keep your feet happy. Examine your feet daily for dryness, breaks in the skin, calluses, etc. Do this in a good light and, if your eyesight is poor, have someone do it for you. Use a lanolin moisturizing cream for dry and cracked skin. If your feet perspire, dust lightly with talcum powder. Remove excess cream or powder from between your toes to avoid skin breakdown. Wear shoes and socks that fit your feet and are comfortable and change your socks daily. Exercise daily. Wash your feet every day. Always test the water temperature with your wrist or elbow to avoid burning your feet, particularly if your circulation is poor. Pat - don't rub — your feet dry and be sure to dry between and under the toes. Soaking your feet is soothing and beneficial, but never soak for more than ten minutes to avoid dry skin. Cut or file your nails straight across and never shorter than the end of your toe. Use nail clippers, scissors, a rounded, diamond- chip nail file or an emery board. See your doctor right away if you notice any of the followingan injury that doesn't heal or becomes infected; any part of your foot or leg that turns blue or black; pain when walking that is relieved by rest; reduced sensation to pain or extreme temperatures; any unusual coldness, cramping, numbness, tingling or discomfort in your feet. Common Foot Problems. Diabetes and Poor Circulation. If you are a diabetic or have poor circulation, it is especially important to pamper your feet. Diabetics may have a higher risk of ulcers and infection, be slower to heal and be prone to poor circulation. Signs of poor circulation, which often comes with aging and is common among smokers, are a blue or purplish skin colour, weak or nonexistent pulses in the feet and slow healing of cuts. If these problems are not recognized and treated, they can lead to gangrene and amputation. For this reason, the following precautions should be taken. Check your feet daily for cuts, blisters and cracks. Avoid all activities that decrease your blood circulation, such as smoking and crossing your legs or ankles when sitting. In cold weather, dress warmly from your head to your toes since chilling any part of the body decreases circulation. Don't use heating pads or hot water bottles as you may burn your feet. Wear proper footwear to protect your feet from injury. Don't wear tight shoes, socks or stockings. 2007 article from Health Canada and the Public Health Agency of Canada. Osteoporosis is a loss of bone density among aging adults that can cause painful fractures, disability and deformity. Health promotion: WHO health topic page on health promotion provides links to descriptions of activities, reports, publications, statistics, news, multimedia and events, as well as contacts and cooperating partners in the. Use elastic laces to allow the feet to swell and move freely. Exercise every day to improve your circulation and keep your feet healthy. Athlete's Foot. Athlete's foot is a chronic fungal infection generally found between the toes. The skin is white, peeling and cracked and sometimes becomes itchy, red and infected. If the condition persists, consult a professional who will probably prescribe antifungal medication. Keeping the feet clean and dry, wearing clean, roomy cotton socks, changed daily, and alternating shoes every other day are all helpful. Presents a brief overview of health concerns facing seniors and primarily provides links to related resources and sites. Health Canada and the Public Health Agency of Canada. Falls among seniors is one of the most critical injury problems in Ontario and is poised to become an even more central health. Good walking shoes are recommended. Public Health Agency of Canada. Plantar Warts. Warts are caused by a virus that enters the skin directly either at pressure points or where the foot has been injured. Sometimes these warts can be mistaken for ingrown calluses on the bottom of the feet. A wart is round and has a crater in the centre. Consult a professional for advice on treatment, shoes, padding, dressing and medication or surgery. Warts are not a do- it- yourself project. The foot can be painfully scarred from improper treatment. Corns and Calluses. Corns and calluses are thickenings of the skin often caused by poorly fitting shoes and tight socks. Corns generally form on toes and calluses on the bottom of the foot. Corns and calluses can also be caused by faulty weight- bearing, i. Consult a professional for the treatment of painful corns and calluses. Specially fitted inserts can be effective. Do not trim or pare corns or calluses with scissors or razor blades or use corn remedies, including pads, containing acid which can burn the skin around the corn. Home treatment should be limited to rubbing lightly with a pumice stone or 1. Ulcers. Ulcers of the feet are open sores that do not heal. People with diabetes or poor circulation are particularly prone to ulcers of the feet because the sense of pain and temperature in their feet is diminished so that they are insensitive to excessive pressure and are not aware of the warning signs. Consult a doctor who will, if necessary, refer you to the appropriate professional. Ingrown Toenails. Ingrown toenails are a painful condition often caused by tight shoes or improperly cut nails. The nail grows into the skin causing the toe to become red and swollen due to infection. Ingrown toenails must be treated by a professional who may have to remove a portion of the nail. To help prevent infection of ingrown toenails, cut or file nails straight across and never shorter than the end of the toe. File any rough edges as they can cut into the next toe and cause problems. Thick Nail and Loose Nail. Thick nail is any abnormal thickening of the nail. It can cause pressure sores and restricted movement, especially in older people and diabetics. Loose, detached nails are another nail problem, sometimes due to chronic fungus infection or associated with the chronic skin condition psoriasis. Consult a professional for either of these conditions. Strained Arches. Strained arches, sometimes called fallen arches, are common today due to walking on hard surfaces, such as cement and pavement. Symptoms are tired feet, pain in the legs and low back pain. If you suffer from any of these symptoms, wear well- fitting, comfortable shoes that provide good support and do foot exercises. If the symptoms continue, consult a professional. Special arch supports often relieve the condition. Physiotherapy, such as whirlpool and massage, can also provide relief. Hammertoes. Hammertoes are caused by a muscle imbalance, possibly inherited, or wearing shoes that are too short causing the smaller toes to buckle. The joints may stiffen permanently in this position. Corns form where the toes rub against the top of the shoes. If the pain persists, consult a professional. Wearing shoes with a deep toe box and a wider fit and using pads to ease the pressure both help. Hallux Rigidus. This is a type of bunion in which the joint between the big toe and the foot becomes stiff or completely immovable, often causing painful calluses on the sole. Inserts in the shoes can provide some relief but the condition can only be corrected by surgery. Metatarsalgia. Metatarsalgia refers to pain in the front of the foot aggravated by abnormal pressure. It is usually associated with a high- arched foot or the spreading of the front of the foot with age. It results in a dull burning pain in the ball of the foot. Consult a professional if the pain persists. Bunions. Bunions are a painful deformity of the foot consisting of a bump at the side of the big toe caused when the big toe angles inward toward the second toe. Bunions, metatarsalgia and hammertoes often occur together. While bunions tend to be hereditary, they are frequently aggravated by wearing tight shoes when young. Consult a professional who may x- ray the feet andperform surgery to realign the bone or insert an artificial joint. Various shields and pads are available to relieve the pain of bunions and to hold the toe in alignment. Wearing well- fitted shoes and socks and soaking in a warm saline solution, such as Epsom salts, may relieve the pain and discomfort of bunions. The bunion area of the shoe can be stretched in the shoe store. Heel Pain. Pain in the heel can be caused when the ligament- like structure which runs from the heel to the front of the foot, is torn and partially pulled away from the heel. Consult a professional who will probably treat this with flexible arch supports, a plastic heel cup or foam rubber padding in the shoe. A Cortisone injection sometimes helps. To prevent this problem, wear comfortable, well- fitting shoes that provide good support. Another painful condition in the heel is caused when the bone at the back of the heel is rubbed by the shoe and becomes inflamed.
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