Fitter feet

Contents

• Trouble with your feet?     
• Looking after your feet – buying new shoes
• Looking after your feet – socks, stockings and garters    
• Simple footcare      
• Exercise your feet      
• Common foot problems 
• Footcare for people with arthritis or diabetes    
• How to contact a chiropodist    

     

Looking after your feet is one of the most important aspects of personal health care, whatever your age. During your lifetime, your feet could walk the equivalent of four times around the world! To make sure that your feet stay fit, you need to look after them, keeping them clean, warm and well supported.

In this leaflet, we use the term chiropodist to refer to both a chiropodist and podiatrist.

Trouble with your feet?

Generally our feet serve us well, but they are subjected to a lot of stress and strain. Wearing shoes which don’t fit properly, walking on hard surfaces or even just standing still can all take their toll on your feet.

Never ignore minor foot troubles. They may not seem to matter very much at the time, but can get worse unless you seek proper attention and treatment.

Symptoms such as persistent pain, soreness or redness are warning signs. If, for example, you neglect a corn, it can develop and become more painful; in extreme cases, the corn may become infected and develop into an ulcer. You may then start to change your walking pattern to avoid the pain which can lead to more serious problems. It may also cause other problems such as a bad back.

Always seek advice about foot problems quickly; this will save you discomfort in the future. 

Looking after your feet

Buying new shoes

It is very important when you buy shoes that they fit your feet properly. This can prevent problems developing as well giving you extra stability; wearing the correct footwear can help prevent falls if you are at all unsteady on your feet. For more information, see our free advice leaflet Staying Steady.

When buying new footwear, it is important to bear in mind the following points.

• Shoes, boots and slippers must fit properly and allow your feet to breathe.
• There should always be a half inch gap between the ends of your toes and the ends of the shoes. They should fit snugly at both the heel and the instep. Shoes which have a fastening such as a strap or laces will help to keep your heel to the back of the shoe and stop your toes getting squashed.
• Make sure the shoes are wide enough. Check to see whether there is enough room for your toes to wriggle in the shoe.
• As you get older, the size and shape of your feet may change so always have your feet measured when buying new shoes. If possible, stay standing while your feet are measured. Walk around on a hard surface as well as on a carpet so you can check how well the shoes cushion your feet. For details of registered shoe fitters, call The Society of Shoe Fitters on 01953 851171. It can provide information and advice on buying shoes and footcare.
• Look for footwear which has soft leather uppers or fabric. Avoid shoes with a lot of decorative stitching which can stop the shoe from stretching over a bunion or raised toe. Feel around inside the shoes to make sure that there are no seams or stitching to rub your feet.
• Make sure that you can get the shoes on and off by yourself. A shoe horn with a long handle could help. If you find tying the laces difficult you could try footwear with Velcro fastenings.
• Choose slippers with high sides and firm soles which enclose the heel. A strap or flap fastening allows the slipper to be adjusted to fit your foot exactly.
• When buying new shoes be sure to take the time you need to decide if they are suitable.
• It is often a good idea to buy shoes in the afternoon, particularly if your feet swell during the day.

 

Socks, stockings and garters

Make sure that socks and stockings fit you properly and aren't too tight. Don't wear two pairs of socks in shoes which already fit and avoid tight garters as these can reduce the circulation of blood to your ankles and feet. Change your socks and stockings daily.

If you have varicose veins, you need to take special care of your legs. Support hosiery, also known as compression stockings, can relieve the symptoms of varicose veins, and may prevent varicose veins from getting worse. Support hosiery come in different strengths and are made tighter at the ankle to encourage blood to flow back up the leg towards the heart.

If your doctor feels that you would benefit from support stockings, you may be able to get them on prescription through the NHS. Before you buy support hosiery, make sure you get advice from your doctor or chiropodist as to which grade (size) is most appropriate; this is particularly important if you have diabetes as you may have lost some feeling in your legs, and could be wearing the wrong size stockings.

A few simple tips to help varicose veins and relieve aching legs are given below.

• Keep mobile: avoid sitting or standing still for long periods of time.
• Maintain a healthy weight.
• Put your feet up when you can.
• Whenever you get the opportunity (at least a few minutes every day) try circling your ankles and curling your toes.
• Do not cross your legs while sitting.
• If you smoke, try to give up.
• Avoid popsocks or hold-ups with tight elastic.

Simple footcare

Keeping your feet clean is very important and is the main way of preventing infections. Wash your feet every day in warm water. Rinse them well and dry them gently with a soft towel, taking particular care to dry between the toes.

If you have hard, dead skin on your feet, use a chiropody sponge or pumice stone. You can get these from a chemist; ask your pharmacist for advice on which product to use, particularly if you have diabetes. If the hard skin is over a boney area or joint, or it is painful, go to see a chiropodist. 

If your skin is dry, apply a foot moisturising cream. Massage the cream in upwards, from the toes towards the knees, to stimulate your circulation.  But don’t apply cream between your toes.

If your feet get very moist because of heavy perspiration, dab surgical spirit between toes after washing. You could also try a foot anti perspirant spray.  Wearing cotton or woollen socks, rather than synthetic materials, can also help. If the moisture or odour continues, seek advice from your doctor.

Make sure that your feet are completely dry before putting on shoes and socks. Never wear wet shoes you can dry them out by packing them with newspaper before drying them in gentle heat.

Trim your toenails regularly. Always cut them straight across so that they are level with the ends of your toes and not too short. Don't try to cut around the corners of the nails as this can encourage ingrowing toenails.

You can buy nail clippers to help you cut your toe nails correctly. Smooth nail edges with an emery board so that stockings or fine socks won't snag. Never poke anything down under the nail. If you can't bend down to cut your nails, ask a friend or relative to help you. Failing this, contact a chiropodist; your doctor’s surgery may also offer this service.

Exercise your feet

Exercise can really help to keep feet healthy   it tones up muscles, helps to strengthen your arches and stimulates blood circulation. Try doing the following exercises regularly. As with any exercise, take it gently at first and build up slowly. If you’re not used to taking physical exercise, speak to your doctor first.

1. Rising on tiptoes
   Stand with feet parallel and, holding on to a steady piece of furniture for support, rise slowly up and down on your tiptoes. This exercises the leg muscles and helps strengthen the foot muscles.
2. Point your toes
   Sitting down, extend and stretch the foot in as straight a line with the leg as possible.
3. Rotate your feet
   Still sitting, extend feet one at a time and rotate slowly at the ankle, as if you are trying to draw the largest circle possible with your big toe. Do this first in one direction, then the other.
4. Wiggle your toes
   Remain sitting with feet resting on the floor. Move your toes up and down.
   

Common foot problems

Corns and calluses

Corns and calluses are often a sign that your shoes don't fit properly.

Corns are caused by pressure or friction over bony areas, particularly over the joints, the ends of the toes and under the feet.  Calluses are also caused by pressure or friction and can grow over any bony area, usually on the ball of the foot. Calluses can give you a burning sensation on the soles of the feet.
Most corns and calluses can be protected with products you can buy over the counter from a chemist. Make sure you seek advice from the pharmacist or chiropodist before you buy any products over the counter.

Do not cut corns yourself and only use corn and callus treatments when advised to do so by a chiropodist.

Bunions

Bunions are a deformity of the big toe joint. They produce an enlarged joint which can be painful and make walking difficult. Wearing shoes that fit comfortably can help to ease the discomfort, as can the use of a bunion shield. Ask a chiropodist about how to manage this condition in the long term. 

Heel fissures

Heel fissures are torn or cracked skin around the heel; they are commonly caused by hard, dry and flaky skin. If the fissures become deep, it can become painful to stand or walk. If you develop a heel fissure, go to your chiropodist who will remove the hard skin, and give you preventative advice for the future.

Ingrowing toenails

Ingrowing toenails are usually caused by ill fitting, over tight footwear or by cutting the toenails too short. Rough edges of the toenail can become embedded in the skin as the nail grows. The toe then becomes inflamed and swollen. Chiropody treatment is often required.

Verrucae

Verrucae are warts on the feet caused by a virus which can sometimes spread and get bigger if not treated. Verrucae tend to disappear of their own accord after a while. If you find that they are spreading or start to become painful, contact your chiropodist.

Athlete's foot

Athlete's foot is a contagious fungal infection which can be spread by clothing, towels, and floor coverings of bathrooms, swimming pools and showers.

Symptoms can include dry skin, an itchy rash, splitting of the skin between the toes and blisters on the skin under the toes. Consult your doctor or pharmacist who can advise you on the appropriate treatment.

Chilblains

Chilblains are the result of poor circulation in cold and damp weather. Symptoms are redness, tingling and an itching sensation, accompanied by inflammation and swelling.

In cold weather, avoid heating your feet up too quickly. Wear long woolly socks, leg warmers or boots and make sure that footwear is not too tight. Regular foot exercises will help to stimulate the circulation. If you have serious problems with chilblains or cold feet, always consult your chiropodist or doctor.

Footcare for people with arthritis

People with arthritis can experience a lot of pain and discomfort in their feet. This can sometimes be relieved by wearing well-cushioned footwear. Trainers are ideal as they provide a lot of support and protection to the foot. Ask your chiropodist for advice.

Normal foam insoles for shoes don't give much relief, but your chiropodist may be able to give you some advice on special ‘shock absorbing’ insoles or custom-made inlays. If you have arthritis, it is important to speak to your doctor or chiropodist about any foot problems. Bear in mind that well-cushioned shoes tend to have thick soles, and, because you cannot feel the floor so well, you might feel more unsteady.

See our free advice leaflet Staying Steady for more information on how to improve your strength and balance. 

Footcare for people with diabetes

People with diabetes can often experience poor circulation and loss of sensation in their feet. This means you may not be aware of problems unless you examine your feet regularly. You should feel inside all shoes for any seams or stitching or even small stones which could rub the foot and lead to problems. Even the smallest injury can lead to infection which, if not treated promptly, may lead to serious complications.

When you go to buy new shoes, make sure you ask toget your feet measured; this is particularly important if your shoes start to feel too big as this could be an early indication that you are losing feeling in your feet.

Anyone with diabetes should receive regular foot advice or treatment; you are entitled to an annual foot check-up.

If you have any foot problems, you should consult your doctor or chiropodist.

How to contact a chiropodist

If you think you need chiropody treatment you should discuss this with your doctor. In some cases your doctor will be able to arrange free treatment through the NHS. However, owing to the pressure on this service you may have to wait for some time before seeing an NHS chiropodist.

If you would prefer to pay privately for chiropody treatment, you can contact The Society of Chiropodists and Podiatrists on 020 7234 8620 for details of registered chiropodists in your area. Make sure you ask about the cost before you agree to have any treatment done.

Alternatively, you can ask your doctor to recommend a local chiropodist doing private work.

The Society of Shoe Fitters can provide details of registered shoe fitters in your area.