Foot Care

If you feel any foot pain, it’s important to determine the cause and the proper foot care steps. Many times we take our feet for granted, but using proper foot care leads to good foot health which supports whole-body wellness.

Foot Care Tips:

 

  1. With feet flat, lift and spread your toes. Repeat 10 times.
  2. Move your feet in the fight direction! Image courtesy of allwomenstalk.com
  3. Now curl your toes under as though you were raking leaves with them. Repeat 10 times.
  4. Stand on a hard surface with your toes on the edge of a hand towel. Gather the towel under the arch of your foot with your toes.
  5. Lift your big toe, keeping the littlest toe down flat. Repeat 10 times.
  6. Reverse the previous exercise and lift your little toe, leaving the big toe down. Repeat 10 times.
  7. To stretch, sit on the edge of a chair with a firm seat. Bring your foot onto the opposite knee and pull all the toes down with your hand until you feel a gentle stretch. Then push the toes up.
  8. Stand or sit on the edge of a chair. Press into your toes, lifting the heel until you feel a stretch in the arch of the foot.
  9. Put the tops of your toes on the ground and gently press forward until you feel a stretch in the top of the foot.

 

Not only are our toe socks great for various fitness activities like yoga, Pilates, and running, they can also be considered foot care products, especially for diabetes patients. A couple features of our socks that support diabetic foot care include:

 

  • Improved circulation with the five toe design
  • Our seamless toe socks eliminate rubbing and irritation
  • Arch band provides gentle lift and support for feet
  • Gripping sole prevents slips and falls
  • Ultra Sport’s wicking function and vented top keep feet dry and cool to help prevent athlete's foot

 

Diabetic Foot Care:

While several risk factors increase a person with diabetes chances of developing diabetes foot care problems, poorly fitting shoes are a common cause. Some of the warning signs of foot health issues include:

 

  • If the patient has red spots, sore spots, blisters, corns, calluses, or consistent pain associated with wearing poorly-fitting shoes
  • If the patient has common foot abnormalities such as flat feet, bunions, or hammertoes
  • Poor circulation slow rate of healing and can lead to accelerated hardening of the arteries or atherosclerosis
  • Athlete's foot, a fungal infection of the skin or toenails, can lead to more serious bacterial infections
  • Ingrown toenails

 

Diabetes Foot Care Tips:

 

  • Foot examination: Examine your feet daily and also after any trauma, no matter how minor, to your feet. Report any abnormalities to your physician. Use a water-based moisturizer every day (but not between your toes) to prevent dry skin and cracking. Wear cotton or wool socks. Avoid elastic socks and hosiery because they may impair circulation.
  • Eliminate obstacles: Move or remove any items you are likely to trip over or bump your feet on. Keep clutter on the floor picked up. Light the pathways used at night - indoors and outdoors.
  • Toenail trimming: Always cut your nails with a safety clipper, never a scissors. Cut them straight across and leave plenty of room out from the nailbed or quick. If you have difficulty with your vision or using your hands, let your doctor do it for you or train a family member how to do it safely.
  • Footwear: Wear sturdy, comfortable shoes whenever feasible to protect your feet. To be sure your shoes fit properly.
  • Exercise: Regular exercise will improve bone and joint health in your feet and legs, improve circulation to your legs, and will also help to stabilize your blood sugar levels. Consult your physician prior to beginning any exercise program.
  • Smoking: If you smoke any form of tobacco, quitting can be one of the best things you can do to prevent problems with your feet. Smoking accelerates damage to blood vessels, especially small blood vessels leading to poor circulation, which is a major risk factor for foot infections and ultimately amputations.
  • Diabetes control: Following a reasonable diet, taking your medications, checking your blood sugar regularly, exercising regularly, and maintaining good communication with your physician are essential in keeping your diabetes under control. Consistent long-term blood sugar control to near normal levels can greatly lower the risk of damage to your nerves, kidneys, eyes, and blood vessels.

 

(Source: http://www.emedicinehealth.com/diabetic_foot_care/page2_em.htm)

 

Four-Pointed Arch Lifts

 

“ Stand with feet hip width apart.  Envision what we call the four points of the feet; the base of the big toe, base of the small toe and the inside/outside edges of the heel.  Keep these areas of the feet solidly attached to the ground.  Inhale as you lift the toes and spread them as wide as possible.  Exhale and allow the toes to relax.  Now, lift the arches of the feet while maintaining contact with the four corners of the feet.  Repeat ten times. 

 

The Golf Channel, March 2004

Working from the Feet Up by Katherine Roberts