The feet are the basis on which the whole organism rests. They are necessary for any activity that involves squatting or standing, such as walking, running or cycling, as they provide stability and balance. Despite their importance, they are often overlooked and ignored because they are hidden by socks and shoes. By taking care of them properly, we can keep them clean, soft and beautiful, as well as guaranteeing their health. The best way to do this is to maintain adequate hygiene habits, eat healthily, pay attention to the body, as well as recognize pain and possible pathologies.
Steps
Part 1 of 3: Follow Good Hygiene
Step 1. Keep your feet clean
Let's wash them every day with warm / hot water and a mild soap. Even if you don't shower every day, we take a few minutes to wash them in the bidet or tub. However, we avoid keeping them soaking because we could eliminate the sebum.
By washing them every day, the skin will remain clean and bright, we will prevent bad odors, the formation of calluses, infections, ingrown nails and calluses
Step 2. Let's exfoliate them by rubbing them
If we want to have soft feet, we need to remove dead skin cells and improve circulation by rubbing them gently every day with a pumice stone or a special abrasive sponge. Let's focus mainly on the heels and toes. Don't be too aggressive, otherwise a thickened layer of skin could form to protect the foot.
Step 3. We keep our feet dry and change socks every day
After having wet them in any way, dry them by dabbing them carefully with a clean cloth, paying particular attention to the areas between the fingers. Change your socks every day and wear a clean pair after washing your feet
Clean, dry feet are the best defense against bad odors
Step 4. Always hydrate them, by doing so, we will keep the skin soft and supple
After washing and drying them, massage them with a moisturizer before putting on socks and / or shoes.
Do not apply anything between the fingers, as this area could remain damp or wet, favoring the development of mycosis, fissures and infections
Step 5. Let's take care of the nails too
Cut them regularly, never too short, otherwise dirt and fungi can penetrate between the skin and nail causing infections. We clean the area under the nails with a specific toothbrush, such as a toothbrush, a rubber stick or a wooden pedicure stick.
- We prevent the formation of ingrown toenails by cutting them straight, without trying to round the edges. We can then smooth them with a paper file, moving it gently in one direction only.
- We can only apply polish on healthy nails and only from time to time. Do not use it on sick nails or even to cover the stained ones, because they could be infected and the enamel layer would hinder their healing.
Part 2 of 3: Nutrition and Exercise
Step 1. We take calcium
We know that this mineral helps to strengthen bones, but some do not know that osteoporosis, or the weakening of these, initially occurs mainly in the feet. Regardless of age, the body (including the feet) needs about 1000-1300 mg of calcium per day to maintain strength and health. Some good sources of calcium are:
- Dark green vegetables, such as kale, kale, spinach, Chinese kale, and broccoli
- Edamame, soybeans and white beans;
- Figs and oranges;
- Sardines and salmon;
- Almonds.
Step 2. We take an adequate amount of vitamin D
This is another essential nutrient to consume that helps the body absorb the calcium it needs to strengthen bones. The daily requirement varies between 400 and 1000 IU. The sun is the main source, but it is also present in some foods, including:
- Mushrooms;
- Fortified orange juice, almond milk, tofu, breakfast cereals and oatmeal;
- Liver;
- Canned mackerel and tuna.
Step 3. Let's keep moving
Regular exercise helps the body function properly, including the feet. We do physical activity three or four times a week, at least for half an hour. Running, cycling, swimming, walking, dancing, weight lifting and hiking are perfect.
Moderate exercise also helps prevent osteoporosis, as well as preserving bone health
Step 4. Let's work on balance
The feet carry out the task of supporting the weight of the whole body, but if we do not have the right balance and do not distribute the load correctly, we could cause problems in the legs, hips, pelvis, back and even the teeth which are an extension of it.. Physical activities that can help us are:
- Yoga;
- Tai chi;
- Qi Gong;
- Medodo Feldenkrais.
Step 5. We exercise feet and fingers
This allows us to keep them active and healthy. Let's start with a couple of minutes each day and commit to 5-10 minutes. First we need to take off shoes and socks. Therefore:
Let us place our feet well on the floor or sit with our legs forward. We lift every single finger; after a minute or two we begin to spread our fingers, move them away from each other and extend them
Part 3 of 3: Avoiding and Managing Health Problems
Step 1. We wear appropriate shoes
Make sure you always have comfortable shoes that support your feet correctly during various activities: one pair suitable for sports and physical activity, another for daily use, avoiding wearing heels more than 4 cm high for use. daily. It is important to have the right shoes, especially for physical activity, otherwise we could incur injuries or sprains.
We don't wear flip flops too often in the summer months, because they don't offer any support, don't let the soles of your feet breathe and can cause pain
Step 2. Let's only go to a trusted pedicurist
The tools that are used, if not properly sterilized, can cause many problems. We try to perform the pedicure ourselves on a weekly or fortnightly basis.
We never share pedicure tools with other people, especially the file. The latter is often constructed of porous material, which cannot be properly sterilized and which could therefore hide and spread bacteria and fungi
Step 3. There is a strong link between feet and diabetes
As this disease restricts circulation, it can lead to health problems in the hands and feet as well. Diabetes can cause neuropathies and make it more difficult to perceive foot injuries. This pathology also prevents healing in the correct time, thus increasing the risk of infections.
- People with diabetes should check for blisters, calluses, areas of flaky and cracked skin, cuts, and wounds.
- We treat any injuries immediately and make sure your doctor examines your feet at each follow-up visit.
Step 4. We prevent contagious diseases and infections
There are several bacterial, viral and fungal diseases that can negatively affect the health and appearance of the feet, including athlete's foot, warts and nail fungus.
- When we go to the swimming pool or public showers (such as in hotels or gyms), we always wear bath shoes, slippers or flip-flops, to protect our feet from potentially contaminated water.
- Symptoms of athlete's foot include burning, itching, redness, and flaky skin.
- Warts are irregular growths that form on the skin and can have black dots scattered all over the surface.
- Nail fungus, which can penetrate the skin through a cut or wound, makes nails brittle, thickened and stained.
Step 5. Recognize foot pain
When it is chronic, that is, protracted for a long time, it is never normal and requires a medical examination. It could be plantar fasciitis, an inflammation that causes excruciating pain in the center of the sole of the foot and requires treatment with physiotherapy, orthotics, or even surgery.
Age, extreme cold and joint pain can be other causes of foot pain, but if they hurt often, we need to see a doctor
Step 6. We recognize the common problems
There are several ailments that can cause foot pain and irritation. Sometimes there is nothing you can do to remedy them, but other times you can treat them with a little attention, guardianship, or medical attention. Some of the main pathologies affecting the feet are:
- Hallux valgus, which is a bone protrudes on the inside of the foot at the base of the big toe. This disorder can cause pain, but if this is not particularly disabling, it is generally preferred to intervene with orthotics and pads instead of surgery.
- The hammer toe, which is when the fingers begin to bend downwards at the central knuckle, due to the muscles losing their position of balance. It can be treated with appropriate footwear, orthotics and other supports, or even with surgery.
- Flat feet. The whole sole of the foot rests on the ground. This disorder is treated with strengthening exercises, orthotics to support the foot or orthoses.
- Corns and calluses, which are areas of thickened and hard skin caused by constant pressure and friction. They can be removed or removed with medical procedures, treated with medicated pads or plasters or softened with foot baths and then gently smoothed with a pumice stone.
- Gout, a condition that manifests itself as swelling, stiffness, pain and redness in the joints of the foot, especially the big toe, as well as the ankle and knees. It is a form of arthritis and must be treated with appropriate medications.
