Summer’s over and feet are back in socks and shoes or boots – but do they need a bit of attention after all that exposure?
What kinds of problems could be lurking underfoot or between toes or taking our heels?
Chiropodist Grainne Gleeson has a list.
“Cracked heels, blisters, sun exposure and damaged nails from nail polish are common autumn problems with feet, so it is a good time to have a foot check-up,” the Limerick- based foot professional says.
“Plantar fasciitis can be common after summer, too. It’s a painful condition characterised by inflammation and thickening of the plantar fascia. That’s the layer of connective tissue between your heel bone and your toes.”
Known to cause extreme pain when you put your feet to the floor first thing in the morning, ice on the heel is recommended to relieve the pain, along with wearing shoes that provide good shock absorption.
“Your podiatrist or chiropodist will also advise you on exercises and stretching,” Grainne says.
“Orthotics (shoe inserts) are sometimes advised. Heel spurs – the over formation of bone on the under surface of the heel – can also occur and is often associated with plantar fasciitis. Again, ice, rest, foot stretches and wearing supportive footwear can help.”
AGEING AFFECTS YOUR FEET
Walking 75,000 miles by the time we reach the age of 65 takes its toll on our feet, she says.
“All the walking over time changes the structure of the foot and leads to a change in its shape. That’s why it’s very important to choose a shoe that suits your foot shape.”
But how does the shape change happen?
“Muscles, tendons and ligaments lose some of their elasticity and don’t hold the bones and joints together as tightly as they once did. This can cause your arches to flatten. This may be alleviated by wearing recommended orthotics. Age can also mean that the ball of the foot or metatarsal area loses the fatty pads that cushion the feet, so the skin becomes thinner and a burning sensation may be felt. A shoe with a thick sole can help here.”
Bunions may be inherited or be a direct result of many years of wearing ill-fitting footwear.
“Hammer toes, corns and calluses are also caused by friction and pressure from incorrect socks and shoes,” she says.
The Diabetic Foot
Foot care is vital for people with diabetes as they are at an increased risk of peripheral arterial disease and neuropathy. They are also at higher risk of developing infections and have decreased ability to clear infections.
Management of the diabetic foot includes patient education, including the importance of routine preventative chiropody and podiatry care, control of glucose, blood pressure and cholesterol, smoking cessation and weight control.
ANYTIME EXERCISES
To strengthen your ankle muscles, make a circular motion with your foot, not your leg, clockwise then anti-clockwise. Regularly wiggle and separate your toes one by one. Whatever time of day, wherever you are and whatever your footwear, you should always be able to wiggle your toes.
WHY BUY LEATHER SHOES?
Leather as a material breathes and moulds to your foot. Plastic shoes don’t. The 250,000 sweat glands in the foot expire an egg-cupful of perspiration each day.
Beware of ILL-FITTING SHOES
90% of foot problems stem from ill-fitting footwear. Ill-fitting shoes don’t just affect your feet, they affect your entire physiology (the way your body functions). This is because if you are in pain or uncomfortable from wearing shoes that don’t fit properly, you shift your body weight and change your gait (the way that you walk.)
This puts pressures on other areas of the body and may create aches and pains elsewhere.
ARTHRITIS IN FEET – SHOE TYPE TO WEAR
Wearing comfortable shoes is vital if you have arthritis in your feet. The shape of the foot may change as a result of arthritis. Important features of a shoe include:
• Flat: High heels push bodyweight forward on to the front of the foot, thus increasing the pressure on these joints.• Roomy toe box: The area of the shoe around the toes should be spacious enough so that no part of the shoe rubs against the toes or joints.• Leather: Allows better ventilation and is healthier for your foot.• Non-slip rubber sole: These provided extra shock absorption, which is often lacking in feet affected by arthritis.• Fastening across midfoot: Laces, Velcro or buckles will hold the shoe firmly on the foot without squashing the toes. • Enclosed heel: To provide support and stability for the feet.Don’t wear other people’s shoes
Shoes mould to the shape of the wearer’s feet over time. Shoes with heels show the walking pattern (the gait) of the first wearer. Notice that if a heel/sole is worn in an area, the body weight has been shifted to that spot, which in turn distorts the balance and overall shape of the shoe. The next wearer will not have the correct balance within the shoe and their physiology has to try to compensate and work against the irregular wear.
Wellington boots can be an exception because they don’t fit tight to the foot, they have strongly structured soling material and, therefore, would not become misshapen. However, it is advisable to rinse with disinfectant and dry thoroughly before handing on. Wearing other people’s shoes is not a good idea also from the point of view of picking up infections such as athlete’s foot or verrucas. (Source: Shoefitters-uk.org)
FLAT FEET
Flat feet (also known as fallen arches) is an inherited condition but can be made worse by bad footwear. It can lead to osteoarthritis in the knees if not attended to.
Flipflops, flats, ballerina-style pumps and Ugg-style boots are leading to back, knee and hip pain as well as plantar fasciitis. This is because the feet have no support. A low broad-based heel with support is better than wearing flats all day. A good shoe should have a cushioned base and be shaped to support the arches. CL
*Grainne Gleeson is vice-president of the Irish Chiropodists and Podiatrists Organisation, one of the two representative organisations in this country. She is also a member of the Society of Shoe Fitters.
See www.chiropodypodiatryireland.ie
>> When to see a podiatrist?
Sometimes foot problems go away with time, rest, ice, anti-inflammatories and shoe gear changes, but sometimes they don’t. These are the times when you need to see a podiatrist or chiropodist, according to the Society of Chiropodists and Podiatrists in Ireland:
• A wound or sore that does not heal.• Foot discolorations – redness may be an indication of an infection or gout. A blue or purple colour may indicate a vein problem. Whiteness or paleness may be a sign of decreased blood flow.• Pain and swelling in one foot. This could be a broken bone, tendonitis, tendon rupture or infection. Swelling in both feet could be lymphedema.• Pain that increases with activity could be a sign of a stress fracture.• Numbness, burning or tingling can be the sign of neuropathy, which can cause decreased sensation in your feet. Often caused by diabetes.• Severe pain lasting more than 24 hours could be infection, tight dressing, deep vein thrombosis or compartment syndrome.• A deformity that progresses suddenly.• Foot pain with legs elevated – if you have pain in your feet when you are lying in bed and the pain goes away when you dangle your feet off the side of the bed, then this may be a sign of decreased blood flow or peripheral artery disease. • Arch of one foot flattens – could be tendon dysfunction or rupture. A tendon that does not work properly can lead to the bones not being lined up and this can cause arthritis in the joints. Early treatment can prevent damage.• A mole that changes.• A lump or bump that grows or hurts.Note: Many of these changes may involve referral to specialists, eg a dermatologist or vascular surgeon.
>> Quick tips on looking after your feet
1 Alternate shoes
2 Avoid walking barefoot
3 If you have diabetes see a podiatrist once a year at least for a check-up
4 Inspect your feet regularly, paying attention to colour changes and temperature, thick or discoloured nails, cracks or cuts in the skin, abnormal growths or peeling on the soles of feet (could indicate Athlete’s Foot).
5 Wash your feet regularly, especially between the toes and dry very well
6 Don’t ignore foot pain – it’s not normal
7 Be cautious with home remedies
8 Make sure your shoes fit properly. Buy new shoes late in the day when feet tend to be at their largest.
9 Replace worn out shoes as soon as possible
10 Wear the right show for the right activity e.g. running shoes for running
11 Trim toenails straight across but not too short. Do not cut nails in corners or on the sides as this can lead to ingrown toenails.
12 Those with diabetes should not cut their own nails
See Source: Podiatry Ireland, the website of the Society of Chiropodists and Podiatrists in Ireland www.podiatryireland.ie
Summer’s over and feet are back in socks and shoes or boots – but do they need a bit of attention after all that exposure?
What kinds of problems could be lurking underfoot or between toes or taking our heels?
Chiropodist Grainne Gleeson has a list.
“Cracked heels, blisters, sun exposure and damaged nails from nail polish are common autumn problems with feet, so it is a good time to have a foot check-up,” the Limerick- based foot professional says.
“Plantar fasciitis can be common after summer, too. It’s a painful condition characterised by inflammation and thickening of the plantar fascia. That’s the layer of connective tissue between your heel bone and your toes.”
Known to cause extreme pain when you put your feet to the floor first thing in the morning, ice on the heel is recommended to relieve the pain, along with wearing shoes that provide good shock absorption.
“Your podiatrist or chiropodist will also advise you on exercises and stretching,” Grainne says.
“Orthotics (shoe inserts) are sometimes advised. Heel spurs – the over formation of bone on the under surface of the heel – can also occur and is often associated with plantar fasciitis. Again, ice, rest, foot stretches and wearing supportive footwear can help.”
AGEING AFFECTS YOUR FEET
Walking 75,000 miles by the time we reach the age of 65 takes its toll on our feet, she says.
“All the walking over time changes the structure of the foot and leads to a change in its shape. That’s why it’s very important to choose a shoe that suits your foot shape.”
But how does the shape change happen?
“Muscles, tendons and ligaments lose some of their elasticity and don’t hold the bones and joints together as tightly as they once did. This can cause your arches to flatten. This may be alleviated by wearing recommended orthotics. Age can also mean that the ball of the foot or metatarsal area loses the fatty pads that cushion the feet, so the skin becomes thinner and a burning sensation may be felt. A shoe with a thick sole can help here.”
Bunions may be inherited or be a direct result of many years of wearing ill-fitting footwear.
“Hammer toes, corns and calluses are also caused by friction and pressure from incorrect socks and shoes,” she says.
The Diabetic Foot
Foot care is vital for people with diabetes as they are at an increased risk of peripheral arterial disease and neuropathy. They are also at higher risk of developing infections and have decreased ability to clear infections.
Management of the diabetic foot includes patient education, including the importance of routine preventative chiropody and podiatry care, control of glucose, blood pressure and cholesterol, smoking cessation and weight control.
ANYTIME EXERCISES
To strengthen your ankle muscles, make a circular motion with your foot, not your leg, clockwise then anti-clockwise. Regularly wiggle and separate your toes one by one. Whatever time of day, wherever you are and whatever your footwear, you should always be able to wiggle your toes.
WHY BUY LEATHER SHOES?
Leather as a material breathes and moulds to your foot. Plastic shoes don’t. The 250,000 sweat glands in the foot expire an egg-cupful of perspiration each day.
Beware of ILL-FITTING SHOES
90% of foot problems stem from ill-fitting footwear. Ill-fitting shoes don’t just affect your feet, they affect your entire physiology (the way your body functions). This is because if you are in pain or uncomfortable from wearing shoes that don’t fit properly, you shift your body weight and change your gait (the way that you walk.)
This puts pressures on other areas of the body and may create aches and pains elsewhere.
ARTHRITIS IN FEET – SHOE TYPE TO WEAR
Wearing comfortable shoes is vital if you have arthritis in your feet. The shape of the foot may change as a result of arthritis. Important features of a shoe include:
• Flat: High heels push bodyweight forward on to the front of the foot, thus increasing the pressure on these joints.• Roomy toe box: The area of the shoe around the toes should be spacious enough so that no part of the shoe rubs against the toes or joints.• Leather: Allows better ventilation and is healthier for your foot.• Non-slip rubber sole: These provided extra shock absorption, which is often lacking in feet affected by arthritis.• Fastening across midfoot: Laces, Velcro or buckles will hold the shoe firmly on the foot without squashing the toes. • Enclosed heel: To provide support and stability for the feet.Don’t wear other people’s shoes
Shoes mould to the shape of the wearer’s feet over time. Shoes with heels show the walking pattern (the gait) of the first wearer. Notice that if a heel/sole is worn in an area, the body weight has been shifted to that spot, which in turn distorts the balance and overall shape of the shoe. The next wearer will not have the correct balance within the shoe and their physiology has to try to compensate and work against the irregular wear.
Wellington boots can be an exception because they don’t fit tight to the foot, they have strongly structured soling material and, therefore, would not become misshapen. However, it is advisable to rinse with disinfectant and dry thoroughly before handing on. Wearing other people’s shoes is not a good idea also from the point of view of picking up infections such as athlete’s foot or verrucas. (Source: Shoefitters-uk.org)
FLAT FEET
Flat feet (also known as fallen arches) is an inherited condition but can be made worse by bad footwear. It can lead to osteoarthritis in the knees if not attended to.
Flipflops, flats, ballerina-style pumps and Ugg-style boots are leading to back, knee and hip pain as well as plantar fasciitis. This is because the feet have no support. A low broad-based heel with support is better than wearing flats all day. A good shoe should have a cushioned base and be shaped to support the arches. CL
*Grainne Gleeson is vice-president of the Irish Chiropodists and Podiatrists Organisation, one of the two representative organisations in this country. She is also a member of the Society of Shoe Fitters.
See www.chiropodypodiatryireland.ie
>> When to see a podiatrist?
Sometimes foot problems go away with time, rest, ice, anti-inflammatories and shoe gear changes, but sometimes they don’t. These are the times when you need to see a podiatrist or chiropodist, according to the Society of Chiropodists and Podiatrists in Ireland:
• A wound or sore that does not heal.• Foot discolorations – redness may be an indication of an infection or gout. A blue or purple colour may indicate a vein problem. Whiteness or paleness may be a sign of decreased blood flow.• Pain and swelling in one foot. This could be a broken bone, tendonitis, tendon rupture or infection. Swelling in both feet could be lymphedema.• Pain that increases with activity could be a sign of a stress fracture.• Numbness, burning or tingling can be the sign of neuropathy, which can cause decreased sensation in your feet. Often caused by diabetes.• Severe pain lasting more than 24 hours could be infection, tight dressing, deep vein thrombosis or compartment syndrome.• A deformity that progresses suddenly.• Foot pain with legs elevated – if you have pain in your feet when you are lying in bed and the pain goes away when you dangle your feet off the side of the bed, then this may be a sign of decreased blood flow or peripheral artery disease. • Arch of one foot flattens – could be tendon dysfunction or rupture. A tendon that does not work properly can lead to the bones not being lined up and this can cause arthritis in the joints. Early treatment can prevent damage.• A mole that changes.• A lump or bump that grows or hurts.Note: Many of these changes may involve referral to specialists, eg a dermatologist or vascular surgeon.
>> Quick tips on looking after your feet
1 Alternate shoes
2 Avoid walking barefoot
3 If you have diabetes see a podiatrist once a year at least for a check-up
4 Inspect your feet regularly, paying attention to colour changes and temperature, thick or discoloured nails, cracks or cuts in the skin, abnormal growths or peeling on the soles of feet (could indicate Athlete’s Foot).
5 Wash your feet regularly, especially between the toes and dry very well
6 Don’t ignore foot pain – it’s not normal
7 Be cautious with home remedies
8 Make sure your shoes fit properly. Buy new shoes late in the day when feet tend to be at their largest.
9 Replace worn out shoes as soon as possible
10 Wear the right show for the right activity e.g. running shoes for running
11 Trim toenails straight across but not too short. Do not cut nails in corners or on the sides as this can lead to ingrown toenails.
12 Those with diabetes should not cut their own nails
See Source: Podiatry Ireland, the website of the Society of Chiropodists and Podiatrists in Ireland www.podiatryireland.ie
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