From aching arches to hard-up heels, it’s time to show your feet you care
After a winter in hibernation, summer is when feet have, well, their moment in the sun, so naturally it’s a time we start thinking (or panicking) about making them look a little more presentable.
Buffing, filing and polishing them to flip-flop perfection is all good and well, but footcare is something we should really be thinking about all year round, and not just for aesthetic reasons.
They’re a part of the body that really get put through their paces – literally – so treat your trotters to some regular TLC…
FOOTCARE BASICS
Don’t like your feet? Getting into the habit of keeping them in good condition – through regular cleaning, exfoliating and moisturising – could make a big difference to both how your feet look and how you feel about them, but the benefits don’t stop there.
Regular footcare can help keep this vital part of the body healthy in the long-term, potentially preventing complications like painful calluses and even ulcers, a particular concern for people with diabetes, especially where nerves are affected and there’s loss of sensation in the area, and skin is very slow-healing.
“If you don’t keep it in check, hard skin can build up on the parts of your feet where there’s a lot of pressure, such as where shoes or socks rub,” says Joanne Carey, LloydsPharmacy pharmacist and skin health specialist. “If an area of hard skin builds up, the skin underneath is put under more pressure, causing damage to the tissues. Eventually this pressure can cause a wound to form under the hard skin, which is why it’s important to prevent hard skin forming in the first place.”
If you are one of the 3.2 million-plus people in the UK living with diabetes, footcare is extra important.
“Examine your feet for cuts, blisters, swelling or redness on a regular basis. Cut toenails straight across every six to eight weeks, and use a pumice stone to remove areas of hard skin,” advises Carey. “Also, test your toes regularly for loss of sensation by lightly touching them.”
She suggests avoiding going barefoot too, in order to prevent injuries (even small cuts could become problematic if you have nerve damage).
BUNIONS
Far more than just a callous or hard, swollen skin, bunions are a bony deformity of the big toe joint. As well as a bony lump on the outside edge of the foot, the big toe points sideways towards the other toes, rather than straight forwards. They’re not just unsightly but can be very painful and affect walking.
“Bunions are very common. It’s thought they could affect up to half of UK adults,” says Dr Pippa Bennett, sports and exercise physician at Bupa’s Basinghall Centre.
“While bunions can be genetic run in families, they are very often also caused by wearing ill-fitting shoes that put a strain on the bones and muscles in your feet.”
Certain conditions can also increase the likelihood of developing bunions, including rheumatoid arthritis and neuromuscular conditions like cerebral palsy.
Mild bunions might not require any treatment, but ensuring footwear is appropriate could help. Bunion pads and orthotics can provide relief if they’re causing discomfort and, in more severe cases, surgery may be required.
“Usually surgery is only considered when the condition is too painful or unsightly and is causing hallux valgus, where the big toe is pushed across the second toe,” notes Bennett.
FUNGAL NAIL INFECTION
Characterised by thick, discoloured nails, fungal nail infections rarely cause serious problems, but they can be very unsightly and uncomfortable – sometimes painful too.
“Fungal nail infections usually develop after some sort of injury to the nail or skin around the nail, or following a bout of athlete’s foot. You’re also more likely to develop nail infections if your job requires you to frequently get your nails wet,” explains Joanne Carey. “You can cure nail infections, but it will take some time, so you have to be persistent with treatments.
“In mild cases, treatment isn’t always necessary, the infection may just grow out in time – however, there’s a chance the infection could spread to other nails.” Antifungal nail paints are available from pharmacies and, in severe cases, your GP may prescribe antifungal tablets. Carey also advises keeping feet clean, avoiding footwear that makes your feet sweaty, and try to keep nails short. “Discard of clippings carefully to avoid spreading infection,” she adds.
PAINFUL AND ACHEY FEET
“One of the most common types of foot pain is a condition called plantar fasciitis, which is inflammation of tissue under your heel. This can be caused by being on your feet for long periods of time, particularly if you’re not used to it, wearing shoes with poor support, or if you are overweight and therefore putting extra strain on your heel,” explains Dr Pippa Bennett.
“Another common form of pain is Morton’s neuroma, which is a swelling of a nerve in the foot causing pain on the base of the toes or the ball of the foot. This again can be caused by ill-fitting shoes, but other foot problems, like bunions, are also thought to have an impact.”
As a first step, consider whether you can address the cause of the pain – if you do have to spend long periods on your feet, make sure you take regular rests and that footwear is suitable.
Lecturer in podiatry, Michael Harrison-Blount, advises people who walk to work, for instance, to wear trainers – you can always change your shoes once you arrive at work. “I would also recommend inserting an insole into your shoes, as they provide support and cushioning for feet, particularly in the arches,” he adds. “This can help support the foot, redistribute pressure and absorb shock.
“Aching feet are often associated with some swelling around the ankles and on top of the foot, and this can be helped by support stockings, regular low-impact exercise, sitting with feet up and avoiding long periods of standing,” Harrison-Blount continues. “After a session at the gym or a long day on your feet, it is recommended that you sit with your feet up. Soak feet in a foot soak for 15 minutes prior to doing this to aid muscle relaxation, stimulate repair and leave feet feeling fresh and revitalised.”
If foot pain becomes an ongoing problem, Dr Pippa Bennett notes that physiotherapy might be useful too. Speak to your doctor if you are concerned, or if the discomfort is affecting everyday activities or keeping you awake at night. “Depending on the condition, there are a variety of health experts who can help, such as physiotherapists, podiatrists, sport and exercise physicians, or even surgeons. For example, a physiotherapist will be able those with plantar fasciitis by recommending stretching exercises, and further treatments that may help,” she adds.