Foot Pain

Description

Alternative Names

Prevention

The following tips from the American Podiatric Medical Association are very useful as general guidelines for preventing foot pain:

• Dont ignore foot pain -- its not normal. If the pain persists, see a podiatric physician.
• Inspect feet regularly. Pay attention to changes in color and temperature of the feet. Look for thick or discolored nails (a sign of developing fungus), and check for cracks or cuts in the skin. Peeling or scaling on the soles of feet could indicate athletes foot. Any growth on the foot is not considered normal.
• Wash feet regularly, especially between the toes, and be sure to dry them completely.
• Trim toenails straight across, but not too short. (Cutting nails in corners or on the sides increase the risk for ingrown toenails.)
• Make sure shoes fit properly. Purchase new shoes later in the day when feet tend to be at their largest, and replace worn out shoes as soon as possible.
• Select and wear the right shoe for specific activities (i.e., running shoes for running).
• Alternate shoes. Dont wear the same pair of shoes every day.
• Avoid walking barefoot, which increases the risk for injury and infection. At the beach or when wearing sandals always use sunblock on the feet, as one would on the rest of your body.
• Be cautious when using home remedies for foot ailments; self-treatment can often turn a minor problem into a major one.
• It is critical that people with diabetes see a podiatric physician at least once a year for a checkup. Persons with diabetes, poor circulation, or heart problems should not treat their own feet, including toenails, because they are more prone to infection.

Skin Creams and Foot Baths

Skin creams can help maintain skin softness and pliability. Taking a warm footbath for 10 minutes two or three times a week will keep the feet relaxed and help prevent mild foot pain caused by fatigue. Adding 1/2 cup of Epsom salts increases circulation and adds other benefits. Taking footbaths only when feet are painful is not as helpful.

A pumice stone or loofah sponge can help get rid of dead skin.

Massage Therapy

Reflexology is an Eastern massage therapy that manipulates hands and feet. A pleasant exercise using this method can be done while taking a bath. Use the thumb, index, and middle finger to rotate each toe in a circular motion. Then, make a fist and rotate it slowly around the bottom of the foot. Finally, gently twist each foot as if wringing wet clothes, moving the top and bottom in opposite directions.

Correct Walking and Foot Exercises

Correct Walking. In addition to wearing proper shoes and socks, walk often and correctly to prevent foot injury and pain. The head should be erect, the back straight, and the arms relaxed and swinging freely at the side. Step out on the heel, move forward with the weight on the outside of the foot, and complete the step by pushing off the big toe.

Foot Exercises. Exercises specifically for the toe and feet are easy to perform and help strengthen them and keep them flexible. Helpful exercises include the following:

• Raise and curl the toes 10 times, holding each position for a count of five.
• Put a rubber band around both big toes and pull the feet away from each other. Count to five. Repeat 10 times.
• Pick up a towel with the toes. Repeat five times.
• Pump the foot up and down to stretch the calf and shin muscles. Perform for two or three minutes.

Preventing Foot Problems in Childhood

Early Development. The first year of life is important for foot development. Parents should cover their babies feet loosely, allowing plenty of opportunity for kicking and exercise. The childs position should be changed frequently. Staying too long on the stomach can strain the feet. Children generally walk between 10 and 18 months; they should not be forced to start walking early. Wearing just socks or going barefoot indoors helps the foot develop normally and strongly and allows the toes to grasp. Going barefoot outside, however, increases the risk for injury and other conditions, such as plantar warts.

Shoes. Children should wear shoes that are light and flexible, and since their feet perspire greatly, their shoes should be made of materials that breathe. Footwear should be replaced every few months as the childs feet grow. Footwear should never be handed down.

Sports. High-impact sports can injure growing feet, and parents should be sure that their childrens feet are protected if they engage in intensive athletics.