Amazingly, during the average lifetime, our feet take us the equivalent of four times around the world! That much stress and strain can take its toll on our feet, and looking after them is one of the most important aspects of personal health care. We should never ignore problems with our feet - they are unlikely to get better by themselves, and persistent problems can have a disastrous effect on older peoples' independence and mobility.

Common Foot Problems

Foot problems can cause discomfort and pain. Some of the most common problems affecting older feet include:

• Corns are caused by pressure over bony areas such as joints, the ends of toes or under the foot. If a corn presses down on a nerve, it can cause pain.
• Calluses are the result of pressure or friction producing hard dead skin over any bony area, often on the ball of the foot. Unlike corns, calluses do not have a central core.
• Bunions are a deformity of the big toe joint, producing a painful and enlarged joint that can make walking difficult. Wearing shoes that fit correctly can help to ease the discomfort, but you should seek a chiropodist's advice on how to treat this condition in the long term.
• Ingrowing toenails can be very painful and are normally caused by ill-fitting shoes or by cutting the toe nails too short. Treatment from a chiropodist is often required for this condition.
• Verrucas are warts on the feet causes by a virus, and most frequently occur on the sole of the foot. Left untreated, they can get bigger and spread. It is not recommended that you treat verrucas by yourself.
• Athletes' Foot is a fungal infection and is very contagious. Symptoms can include itchy rash, splitting of the skin between the toes, or blisters under the toes. It can be treated by regular use of an anti-fungal powder, spray, or cream, which can be found in most pharmacies.
• Chilblains are caused by poor circulation in cold and damp weather, and can cause redness, tingling and an itching sensation as well as inflammation and swelling. In cold weather, avoid heating your feet up too quickly. Wear long woolly socks and make sure that footwear is not too tight. Regular foot exercises and bathing your feet alternately in warm and cold water can help, but you should consult your doctor if you have serious problems with chilblains or cold feet.

A chiropodist should treat problems that are very painful or recur often.

Basic Foot Care

Prevention is better than cure, and there are simple steps that you can take to keep your feet in good working order.

• Keeping your feet clean is very important and is the main way of preventing infections. Wash your feet every day in warm soapy water. Rinse them well and dry them gently with a soft towel, taking particular care to dry between the toes.
• To stop patches of hard, dead skin, use a chiropody sponge or pumice stone now and again. You can get these from your local pharmacy, but you should ask your pharmacist for advice, particularly if you are diabetic.
• Use moisturising cream, especially if your feet are taut and dry.
• Wear cotton or woollen socks rather than synthetic ones if your feet get moist as a result of perspiration.
• Trim your toenails regularly. Always cut them straight across so that they are level with the end of your toes. Don't try to cut around the corners of nails as this can encourage ingrowing toenails. You can buy nail clippers to help you cut your toes correctly.
• Exercise can really help to keep feet healthy - it tones up muscles, helps to strengthen your arches, and stimulates blood circulation. There are simple exercises that you can do on a regular basis that can help keep your feet in good working order - ask your chiropodist for advice.
• If you suffer from arthritis or diabetes, it's important that you consult your doctor or chiropodist about any foot problems that you have.

Tired, Aching Feet

A long trip to the shops, gardening or even housework can make your feet ache. Here are a few simple tips for reviving tired, aching feet:

• Wear the right shoe for the job.
• When you sit down, get in to the habit of putting your feet up. Aim to have your feet a few inches higher than your hips.
• Watch your weight - the more you carry, the greater the strain on your feet.
• Try using comfortable insoles to help cushion your feet.
• Massaging your feet can help to improve circulation.

Buying new shoes

Many common foot problems can be avoided by having shoes that fit properly.

• There should always be a half-inch gap between the ends of your toes and the end of your shoes. They should fit snugly at both the heel and the instep.
• Make sure your shoes are wide enough.
• As you get older, the size and shape of your feet may change. Always have your feet measured when buying new shoes if possible while you are standing.
• Make sure that you feel safe and secure when you walk.
• Look for footwear that has soft supple uppers of leather or fabric. Avoid shoes with a lot of decorative stitching which can stop the shoe from stretching over a bunion or raised toe.
• Make sure that you can get the shoes on and off by yourself. A shoehorn with a long handle might help.
• It's a good idea to buy shoes in the afternoon, particularly if your feet swell during the day. Shoes that fit well in the morning may become too tight by the evening.

This Tip of the Month is a service sponsored by Help the Aged (see first link below).