Feet

Your feet are happiest when they are not wearing any shoes at all. Why is that? It's because your weight is evenly distributed across the whole foot and no particular part takes the strain more than any other. It's obvious, then, that the next best thing for your feet, besides being barefoot, are flat shoes or sneakers. After that, the higher the heel, the more strain you are putting on your feet, and if you wear really high heels, all your weight will be thrown forward onto your toes. This results in too much pressure exerted on the front of the foot and you risk developing a bunion. So, buying shoes that fit well is more important than you may think.

Buying Shoes
First, have your feet measured; they may still be growing if you are a teenager. Take your time trying on different styles and brands. You will see that some fit better than others. Try on both shoes and walk around in them a bit. You should be able to wiggle your toes, and there should be some space between your toes and the top of the shoe.

Make sure the widest part of the foot fits in the widest part of the shoe. If the shoe doesn't fit, leave it in the store. Don't buy uncomfortable shoes thinking you'll be able to "break them in." It's not worth the pain, even if they are the hottest fashion and all your friends are wearing them, and you could end up with corns, calluses or blisters. Be good to yourself and listen to your feet.


Some Challenges Your Feet May Face

Athlete's Foot
If your foot is itching, burning or peeling, you may have a case of the most common fungal infection in the world--athlete's foot. You don't even have to be an athlete to get it.

Blisters
Blisters pop up when friction causes the top two layers of skin to separate and the space in between fills with fluid. Most blisters develop on the feet as a result of wearing shoes that don't fit, or a sudden burst of activity like trying to run a marathon in old sneakers.

Corns and Calluses
Foot pain develops because of the wear and tear of walking--and wearing the wrong shoes. Most people use their feet to move more than 100,000 miles in a lifetime, the equivalent of about four times around the earth. With every step, the 26 bones, 36 muscles, 56 ligaments and yards of nerves and blood vessels of each foot have to absorb a load that equals four times the person's body weight. No wonder 8 out of 10 people have foot and ankle problems, according to the American College of Foot and Ankle Surgeons.

But don't think for a minute that your feet aren't smart. They pile up layers of dead cells over areas that are exposed to repeated pressures and traumas. That's what corns and calluses are made of. While calluses aren't necessarily painful, you don't want them. The inner core of the callus reaches into the skin and puts pressure on the nerve endings, and this can really cause pain. The hard type of corn is firm and shiny and forms on the tops of toes where a bony ridge rubs against the ceiling of a shoe that's too small. Soft corns, which tend to be kind of mushy, form between the toes--most often when narrow shoes cause the toes to scrape together. Because corns make it tough to live an active life or play sports, don't ignore them; see your health care provider about annoying corns.

Bunions
Bunions are bony protrusions on the outside of your big toe. Once bunions develop, the big toe sometimes overlaps with the other toes. Bunions are most often caused by fallen arches or flat feet, although pointed and high-heeled shoes can make the problem worse. They can also be caused by arthritis, or other diseases that lead to problems in the joints. They can be corrected with surgery.

Ingrown Toenails
Usually caused by wearing tight shoes, socks or stockings that press the nail into the tissue, ingrown toenails can be handled by cutting the nail with long-handled scissors or nail clippers. Never tear away the nail with your finger and always trim the nail straight across so the end of the nail forms a square, not a half moon. You can finish the edges with a nail file.

Soak the toe in warm water to soften the nail and then press some cotton under the nail to keep it from cutting the skin. If you need to, do this several times until the nail grows out. While you may look strange for awhile, also try wearing open-toed shoes. If the toe is infected and you still have pus, bleeding, swelling or pain after a few days, see your health care provider or a podiatrist--a doctor who is a foot specialist.

Toenail Fungus
The same fungus that causes athlete's foot can grow under and inside your toenails--especially if you wear shoes with poor ventilation or have a bandage around your toe. Toenail fungus often causes the nail to be discolored and have a rough texture. While there's no sure way to prevent growth of toenail fungus, be sure to keep your feet dry and clean. Chronic toenail fungus is tough to cure but you can control it by applying an antifungal product; there are over-the-counter choices as well as prescription medications. Be sure to see your health care provider if your nail becomes red or painful.

Painful Heels
Runners and athletes often develop heel pain, but painful heels can happen to anybody. It happens to people who tend to be on their feet and are more active than average and are wearing shoes that don't provide enough cushioning. The first symptom is discomfort in the heel when you put pressure on your feet, but that discomfort eases as you go throughout the day.

To help alleviate the pain from painful heel syndrome, watch your walk. Your heel should be the first part of your foot to the ground when you walk. The arch distributes your weight toward the outside of the foot and then toward the ball of it. If your feet roll inward or outward, your weight won't be properly distributed.

Take a break when you're exercising or doing sports. If your feet hurt, limit your activities for a few days. Switch to swimming, riding an exercise bike or lifting weights. Also, do calf stretches to loosen your muscles.

Try massaging your heel with a paper cup filled with ice or with ice packs. If your heel pain doesn't improve, see your health care provider. He or she might suggest special orthotic devices made of foam, plastic, fiberglass or graphite, as well as medications and special exercises.

If you have foot pain that is unexplained and continues even after home remedies, see your health care provider or a podiatrist.

Some Tips to Keep Your Feet in Shape

Buy only shoes that fit you and your life. If you stand for hours each day at school or if you walk or run on hard surfaces, you need shoes with a thick sole and soft upper. Purchase shoes to suit your type of exercise--if you run, buy a pair of good running shoes, if you walk a great deal, invest in a good pair of walking shoes.

If you have to wear high heels or really stylish shoes, save them for special times of the day or when you know you'll be sitting down. If you wear high heels most of the time, your calf muscles may ache when you move to low-heeled shoes. High heels can put heavy pressure on the front of your foot and can lead to bunions, heel pain and other foot problems. Pressure on the balls of the feet increases with heel height: A 3-inch heel creates seven times more stress on the front of the foot than a 1-inch heel.

Be a sensible shopper. If you're unsure about your shoe size, ask to have your foot measured. Sizes aren't consistent from store to store or across shoe styles.

Shop for shoes in the middle of the day, not in the morning because your feet swell during the day. Be sure to wear the same type of socks or stockings you plan to wear with the shoes, even if you have to bring them with you.

Try to go barefoot or wear sandals when you can. If you wear regular shoes, always wear socks, preferably socks that absorb moisture; cotton is a good choice. Change your socks everyday, and don't wear the same pair of shoes every day, no matter how much you like them. Instead, air them out. They'll last longer and support your feet better the next time you wear them.

Soothing Soak & Pampered Piggies

Add a cap full of mild shampoo to a large bowl and fill it with warm water. Swish the water around a bit with a clean hand. Place your feet in the bowl, and let them soak for at least 5 minutes--the longer the better. Add mint leaves or a cinnamon stick to the water to get super fresh smelling feet. After you're done soaking, towel dry your feet.

Cut down long toenails by clipping straight across with a nail clipper--don't go really short or you might end up with an ingrown toenail. Smooth rough edges with a nail file, then refill the bowl with fresh warm water and wet your feet again. Using a loofah or bath pouf, massage with a foot scrub to exfoliate and remove dead skin on your heals. Soak them again, then rinse and towel dry.

Apply a moisturizer--either your favorite body lotion or one made especially for feet. Massage moisturizer onto each foot, making sure you get to the skin around the toenails too. This should pep up tired feet and make you feel a bit pampered, too.