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Your foot may look deceptively simple, but it is actually incredibly complex. Each foot contains 26 bones, 33 joints, more than 100 tendons, muscles and ligaments, and in excess of 250,000 sweat glands. You put a force equal to several hundred tons to bear on your feet during an average day of walking. Foot problems may be a sign of other more serious medical conditions, such as arthritis, diabetes, and nerve or circulatory disorders. For example, arthritis could cause joint stiffness and diabetes could make your feet tingle or feel numb. High blood pressure and kidney or heart disease could cause swelling. Here are a few tips to help keep your feet healthy so you can always put your best foot forward.

Try to put your feet up when sitting down. This can keep blood circulating in your feet, as can stretching, walking or a gentle massage. Avoid sitting or crossing your legs for long periods of time.

Check your feet regularly for thick or discolored nails, cracks or cuts in the skin, and changes in color or temperature. Common foot problems include athlete’s foot, blisters, bunions, corns, calluses, hammertoes (when toes bend in a claw-like position), heel spurs, ingrown toenails, foot odor, neuromas (enlarged, benign growths), and warts. Do not ignore foot pain. You should see a podiatric physician if any of these conditions occur and persist. Infections may be more difficult to cure if not treated immediately.

Wear shoes that fit properly. Have your feet measured before buying shoes because shoe size can change as you get older. Try on shoes at the end of the day when your feet are largest. Since most people have one foot that is slightly larger than the other, fit shoes to the larger foot. Select shoes appropriate for the activity, such as running shoes for running, and make sure you have about half an inch between your toes and the end of the shoe. Wear shoes that are shaped like your foot and don’t expect new shoes to stretch if they feel too tight. Don’t wear the same shoes every day and try to avoid walking barefoot.

Wash your feet and trim toenails regularly. Don’t forget to clean in between your toes and dry them completely. Trim toenails straight across and not too short. Don’t cut them in corners as this may lead to ingrown toenails.

Women may be more vulnerable to certain foot problems than men due to wearing shoes that are likely to squeeze the toes or cramp the forefoot. These conditions include Morton’s neuroma (thickening of nerve tissue of the ball of the foot), bunions, heel pain, and ankle sprain. Men have a greater risk for ankle sprain, hallux rigidus (stiffening of the big toe joint), Achilles tendon problems, and broken toes because their jobs may require long periods of standing or walking, and they tend to participate in activities that involve running and jumping.

Ten Simple Steps to Foot Care for Diabetics

If you are a diabetic, you need to “stay on your toes” when it comes to foot care. Diabetes can cause both nerve damage and hardening of the blood vessels in your feet. Lack of feeling in your feet makes it difficult to tell if you have a sore or blister. If left untreated, small sores may turn into serious infections that can spread to the entire leg or even the whole body. But by following some tips on how to care for your feet, you may be able to avoid serious complications.

Preventing foot problems begins with controlling diabetes by managing your blood sugar levels. Follow your doctor’s recommendations for diet, exercise and medicine, and be proactive in taking care of your feet. Here are a few tips:

1. Watch for signs of foot problems. Check your feet every day for blisters, sores or cuts, in-grown toenails, thickening of the toenails, and fungus infections between the toes. If you have difficulty seeing the bottom of your feet, use a plastic mirror or ask a caregiver for help.
2. Wash your feet every day. Pat your feet dry after washing gently in warm water. Do not soak your feet; that can dry out your skin. Be sure to dry between your toes and keep the skin dry with cornstarch or talcum powder.
3. Keep skin smooth and soft. Rub lotion, cream or petroleum jelly on the tops and bottoms of your feet (but not between the toes).
4. Trim your toenails regularly. Trim toenails straight across. Avoid cutting into the corners of the toenails. Smooth with an emery board or nail file.
5. Do not go barefoot. Always wear socks and shoes to prevent injury to the foot.
6. Wear comfortable socks and shoes. Avoid open-toe, open-heel, pointy-toed and high heel shoes, as well as sandals with thongs between the toes. Always wear socks or stockings with shoes.
7. Do not treat calluses, corns or bunions before checking with your doctor. Razor blades, corn plasters, and liquid corn or callus removers can damage your skin.
8. Protect your feet from extreme temperatures. Wear shoes on hot surfaces and apply sunscreen to the tops of your feet. Wear socks at night if your feet get cold. Check your feet to avoid frostbite in cold weather.
9. Keep the blood flowing to your feet. When possible, prop your feet up when sitting. Exercise, such as walking, can improve circulation in your feet. Be sure to wear appropriate, comfortable shoes.
10. Have a foot check-up at least once a year. Ask your doctor to check for sense of feeling and pulse in your feet, and any signs of foot problems.

By following a good foot hygiene schedule and seeing your doctor for regular foot screenings, you can help safeguard your feet. If you do notice any skin color changes, swelling, ingrown or fungal toenails, sores that are slow to heal, or bleeding corns or calluses, check with your doctor. More than half of all diabetes-related amputations could be prevented with regular check-ups and patient education.

For more information about keeping your feet healthy, talk to your doctor or call 1-800-522-5292 for a free referral to a podiatrist near you.