Take Charge of Your Health - These Feet Are Made For Walking

The human foot is a masterpiece of engineering and a work of art.

-Leonardo da Vinci

The human foot has 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons to keep it all in alignment! The foot is capable of handling hundreds of tons of force every day as we go about our daily lives, running, jumping, and even merely walking. Consequently, our feet are at high risk of injury or developing problems, some of which can develop from neglect, poorly fitting shoes, or simple wear and tear. Given that we are now in the season of sandals, flip flops, and bare feet, we thought it would be useful to pass along some helpful information to literally keep us on our feet.

The 10 major most prevalent foot issues include the following:

Athlete's Foot: Is a condition caused by a fungus that likes damp, dark places like between the toes. Simple care to keep your feet clean and dry, changing shoes and socks regularly, and wearing foot coverings (i.e. flip flops, etc.) in public showers or locker rooms will help prevention. Treatment for athlete's foot includes over-the-counter creams or sprays. 

Bunions: Are a bony bump that forms on the joint at the base of your big toe when the bones move out of alignment. Bunions occur in 1 out of 3 adults mostly in women. One conservative estimate is that there are over 86 million bunions in the US! Risk of bunions increases with wearing high heels, having rheumatoid arthritis, being overweight, incurring a trauma, and being related to someone with a bunion. In most cases pain can be relieved by wearing shoes with adequate toe room and reducing pressure on the big toe. In serious cases surgery is performed to correct the bunion deformity.

Hammertoe: Occurs when the second, third, or fourth toe is crossed. Poorly-fitting shoes contribute to the formation of hammertoes. If your toe is still flexible, roomier shoes are suggested as well as wearing inserts or foot pads to help reposition your toe. If the toe becomes fixed in that position surgery is likely to be required. 

Blisters: Those soft pockets of raised skin filled with fluid, are caused by friction between the skin on the foot and the inside of your shoe. Blisters can be prevented by wearing comfortable shoes and socks. If you develop a blister, cover it and let it burst naturally, applying an over-the-counter antibiotic ointment with a bandage to help it heal and prevent infection. 

Corns and Calluses: These form with repeated rubbing against a bony area of the foot. Corns can occur on the tops and sides of your toes, while calluses tend to form on the bottoms of the feet. Many corns and calluses can be treated by soaking the foot in warm water  and then using a wet pumice stone or emery board to remove the dead skin. Always be gentle not to remove too much skin which can open a wound and cause infection.

Plantar Fasciitis: Is a painful condition where the ligament (also called the fascia) that connects the ball of the foot to the heel becomes inflamed or torn. The condition is seen as an overuse injury for which we all are at risk. Physical therapy to help stretch the ligament or cortisone injections can help the condition as does rest. In some cases a splint worn at night is helpful.

Claw Toes and Mallet Toes: These are conditions where the toe bends either upward (claw) or downward (mallet) from the joint. The affected toe (usually the second toe) often develops painful corns that then need to be treated. Injuries and arthritis are the most common causes of mallet or claw toe.

Gout: Is a type of arthritis caused by a buildup of uric acid in joint tissues and joint fluid. One of the first places gout appears is in the big toe due to the cooler temperature of the feet relative to the rest of the body so the uric acid crystallizes when chilled. The affected joint becomes hot, red, and swollen and be painful to touch. Gout can generally be avoided by changes in diet, though it is important to  seek medical attention to reduce the risk of gout spreading to other joints.

Ingrown Toenails: Proper and regular toe-nail clipping (straight across and not too short) helps ingrown toenails from forming. Soaking in warm water and tucking a piece of cotton between the nail and skin are helpful treatment remedies, but with diabetes or other causes of reduced blood flow to the feet a physician should be consulted. 

Toenail Fungus:  Often forms after damage to the nail that causes the area where the nail meets to skin on the toes to be disrupted. This can occur after a pedicure, wearing ill-fitting shoes, or repetitive trauma from running or hiking that causes the nail to lift or get pressed on. The fungus is attracted to the protein in the nail bed and the warm moist environment of the feet and shoes is perfect for it to thrive. Toenail fungus can be very difficult to treat and often requires consultation with a medical professional for anti-fungal prescription medication. 

Instead of taking our feet for granted (that is, until they cause pain), we need to appreciate the work our feet do for us and treat them with the care and attention they deserve. So, in addition to  buying proper size shoes and rotating them daily (a good idea since the sweat glands in the feet put moisture into our shoes and rotating them gives the shoes a chance to dry out); it is also important to inspect our feet regularly and pay attention to any changes in color, texture, or appearance. Hydrating the skin of the foot is also important as cracking of the skin is not only uncomfortable but can be a source of infection. And remember to put sunblock on your feet when they are exposed in these summer days to avoid sunburn.