five tips for great feet

Okay. We all know that we work hard, or play hard, or maybe a combination of the two. So once we are done with a day's work, or that 5 mile run, or the 25-mile bike, what do we do? We cool down, we take a shower, and we get a bite to eat, right? Well, next time, try these five tips to take care of one of the hardest working, yet most overlooked physical tools we have--the ones that allow us to work, exercise, and play: our feet.

If we only had to wear one pair of sneakers for the rest of our lives, and they would always be comfortable, then we would not need to have this conversation, as we would not suffer from the pain that comes from worn out shoes. Just as our cars "feel" the mileage, so do our shoes. The American Academy of Podiatric Sports Medicine advises that we ought to replace our sneaks every 350-550 miles. 

For the 25+ mile per week warrior, you need to change every 3 months or so. For the casual runner, may I suggest that you try on a new pair of your favourite brand at least every 8 or 9 months? Your feet will thank you!

Our feet may acquire fungal infections, such as athlete's foot, because our feet are in our shoes most of the day and the heat and moisture from sweating is a fine breeding ground for infection. These infections can cause dry skin, blotchy redness, itching, blisters, and peeling. Over-the-counter anti-fungal powders or creams can help, and while it is not a life-threatening disease, it is often annoying, and depending on the severity, it may be difficult to cure. If your foot does not get better within 2–4 weeks, talk to your doctor.

To prevent athlete's foot infections:

• Wash them good--Dry them good: Keep your feet clean and dry. After a shower, dry the area between your toes.
• Powder them up baby: Choose a talc-free powder, as talc is a mineral that has been shown to be dangerous if inhaled. If talc gets into the lungs it can cause damage to lung tissue and can reduce lung capacity. So go for the baby powder made from pure corn-starch, as it will absorb excess wetness, and it will leave the skin smooth. Johnson &Johnson makes a great line of baby powders, as does both Gold Bond and Baby Magic.
• Don't cramp your style: Avoid tight-fitting shoes. Be sure to have some room for the toes. A good rule of thumb is to have 3/8ths to a half-inch space between the biggest toe and the end of the shoe's interior. As for the width. Use good sense: if you love the shoe but your foot is too wide, look for it in wide or look for another shoe. Your feet are too important.
• Kick off those socks: Change socks or stockings often to help keep your feet dry. Besides, who wants to be in sweaty socks or stockings all day long? Keep a spare with you in your briefcase, purse, or work drawer. Trust me on this one. Also, make sure the elastic is not too tight-fitting, as it can cut off much-needed blood circulation to your feet.

 

One great way to ease aching feet is to get off of them for a while. If you had a long day at work, don't immediately rush to the gym to get those 5 miles in on the treadmill. Take 15 minutes and put those feet up! If you can, elevate them to at least the level of your heart, as it will not only ease the ache, it will give your heart a well-deserved break. While at work, if you get a 15 minute break, put your feet up on a chair (not the boss' chair as she might frown on this), and actually use the break to recharge your sole(s)--sorry, bad joke.

Give your feet an occasional soak. Draw a footbath in a good-sized, solid, plastic container or bathtub (fill to just above feet). If you use the plastic container, place a large, folded towel underneath the container to catch any spillage, and to have a spot to place your feet immediately after the bath. Have an extra towel on hand to dry both the tops of your feet and the spaces between the toes. Be sure that the water is hot but not scalding. Add a good mineral salt or powder to the water for further soothing relief. Some mineral salts, like Epsom Salt, (any supermarket or pharmacy should carry this product), will offer relief from arthritic pain, clean the skin and pores, and reduce the ache from everyday stiffness. AHAVA Calming Mineral Bath Salt , a great product from the Dead Sea, also offers relief from soreness and aches, and added to your footbath water will increase moisture levels in the skin and relief from the workday. I suggest the calming lavender salt. The scent of lavender steaming up from the bath is comforting and ultimately relaxing. Finally, Efasit, a German brand of health care products makes a nice footbath called Vital Fuss bad . The deodorizing properties leave feet feeling refreshed and smelling clean!

Getting a good foot massage is not just a luxury; it is a necessity to insure proper circulation in the feet. Feet, just like every other part of the body need fresh, oxygenated blood to stay healthy. Just like our hands and our noses, our feet are an extremity that gets cold, often because of poor circulation. A regular foot massage (by you or someone else) will give your feet that necessary circulatory boost to keep them ready for another great workday!

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