Our feet, often overlooked, are the foundation that supports our body on a daily basis enabling us to walk, run, and stand. Despite the seemingly simple task, our feet are a complex assembly of bones, muscles, and joints that bears the brunt of our daily activities. This makes foot health crucial to our overall well-being and quality of life. Despite their significance, many of us neglect our feet until discomfort or pain arises, hindering our ability to perform basic activities and diminishing our quality of life.
We spoke with Ngan Nguyen, DPM, the associate director of the podiatry residency program at Saint Joseph Health System, to learn how patients can prevent the most common feet conditions.
Understanding your feet
The human foot is a complex structure, consisting of 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments. It is designed to provide balance, support, and mobility. Each foot bears the weight of our body, facilitating movements such as walking, running, and jumping, while also absorbing the shock of these movements. The anatomy of the foot consists of:
- Bones: The foot is divided into three sections - the forefoot, containing the five toes (phalanges) and the five longer bones (metatarsals); the midfoot, a pyramid-like collection of bones forming the arches of the foot; and the hindfoot, consisting of the heel and ankle. The interaction among these bones enables the foot to support the weight of the body in a variety of activities.
- Muscles and tendons: These provide the strength to move the feet and control the intricate actions required for balance and motion. The Achilles tendon, connecting the heel bone to the calf muscle, is the largest and strongest tendon in the foot and plays a key role in walking, running, and jumping.
- Joints and ligaments: They facilitate the foot's flexibility and stability. Joints allow the bones to move, while ligaments connect bones to each other, supporting the foot's structure and preventing excessive movement that could lead to injury.
Our feet play a pivotal role not just in our mobility, but in our overall health. Conditions such as arthritis, diabetes, and nerve and circulatory disorders can start showing symptoms in the feet.
The most common foot conditions
Many conditions can affect the foot, ranging from minor discomforts to issues requiring medical intervention. Awareness and understanding of these common ailments can aid in their prevention and treatment, ensuring the longevity and health of your feet.
"Shoes is the common themes when it comes to conditions like plantar fasciitis or heel pain. If they wear shoes that are not very supportive, not enough cushioning or they were ill fitted shoes, it can cause many foot problems. It's by far the most common reason I see for feet problems," says Dr. Nguyen.
Plantar fasciitis
Plantar fasciitis is pain in the bottom of the foot, especially near the heel. This occurs when there is inflammation of the plantar fascia, a thick band of tissue that connects the heel bone to the toes and supports the arch of the foot. Common among runners, overweight individuals, and those wearing shoes with insufficient support, the pain is typically most severe with the first steps after waking up.
Bunions
Bunions are bony bumps that form on the joint at the base of the big toe. This is caused by your toes being restricted, usually from improper footwear, causing the joint of the big toe to enlarge and protrude. The skin over the bunion might be red and sore. Bunions can also develop as a result of the foot structure, family history, or conditions such as arthritis.
Athlete's foot
Athlete's foot, technically known as tinea pedis, is a fungal infection that affects the skin on the feet. It is highly contagious and can spread to the toenails and even other parts of the body. Symptoms include itching, cracking, and peeling skin between the toes. Moist environments, such as shoes and socks that inhibit ventilation, and public showers or locker rooms, increase the risk of developing this condition.
Ingrown toenails
Ingrown toenails occur when the edges or corners of the nails grow into the skin next to the nail. This painful condition can lead to infection, redness, and swelling. Improper nail trimming, tight shoes, and toe injuries are common causes. Proper foot hygiene and careful nail trimming can help prevent the condition.
Diabetic foot
Individuals with diabetes are at risk for foot conditions that can lead to severe complications, including ulcers and infections. Diabetes can cause nerve damage that diminishes the feeling in the feet, making it hard to notice blisters or injuries. Diabetes also affects blood flow to the feet, making it harder to heal an injury or resist infection.
General foot care tips
Maintaining daily foot hygiene is key for preventing infections and keeping your feet in good condition. This includes washing your feet with soap and water every day and making sure to clean between the toes where moisture and bacteria can accumulate. After washing, thoroughly dry your feet, especially between the toes, to prevent fungal infections, such as athlete's foot. Moisturize your feet regularly to prevent dry skin and cracks, but avoid applying lotion between the toes to reduce the risk of fungal infections.
"The number one thing you can do is daily checking your feet, making sure that you don't have open wounds, excessive redness or other conditions. For people that are active, please make sure to stretch before and after any sporting events or activities," says Dr. Nguyen
Wearing the right shoes is also vital for foot health. Shoes should fit comfortably, providing adequate support without being too tight. There should be enough room for the toes to move freely, and the shoe should match the shape of your foot. Shoes with a firm sole and soft upper are ideal for daily wear. High heels and pointed-toe shoes can lead to a host of foot problems, including bunions and hammertoes, so limit their wear and opt for shoes with a lower heel and a roomier toe box. For athletes, choosing the right shoe for your activity type can prevent injuries and provide the necessary support and cushioning.
"If your shoes are buckling or you notice that you can count the toes from just looking at the top of your shoes then you know that the shoes are not the right shoes for you because they don't provide the support that your feet need."
Don't neglect strength training. While it may seem unnecessary to strength train your feet, regular foot exercises can strengthen the muscles, improve flexibility, and support the arches while reducing the risk of foot pain and injuries. Simple exercises like toe curls, heel raises, and foot doming can be done at home with minimal equipment.
While many aspects of foot care can be managed at home, certain conditions require the expertise of a professional. Podiatrists are specialists in foot care, offering treatment for a wide range of foot and ankle problems. Regular check-ups with a podiatrist can help prevent foot problems, especially for individuals with diabetes or those who have recurring foot issues.
Lifestyle changes for healthier feet
The health of our feet is not only influenced by direct care and hygiene practices but also significantly impacted by our overall lifestyle choices. By making conscious decisions about our daily habits, we can promote foot health alongside our general well-being.
Diet and nutrition
A balanced diet rich in calcium and vitamin D helps maintain strong bones and joints, including those in our feet. Dairy products, leafy greens, nuts, and fish are excellent sources of calcium, while vitamin D can be obtained from exposure to sunlight, fatty fish, and fortified foods.
Maintaining a healthy weight
Excess body weight increases the strain on our feet with every step we take. Over time, this added pressure can lead to a variety of foot problems, including plantar fasciitis, arthritis, and foot pain.
Regular exercise and activity
Engaging in regular physical activity not only helps with weight management but also improves circulation and flexibility, which are beneficial for foot health. Weight-bearing exercises, such as walking or running, strengthen the bones and muscles in the feet and legs.
Smoking cessation
Smoking has a detrimental effect on circulation and can increase the risk of peripheral arterial disease, a condition that restricts blood flow to the feet and can lead to serious complications. Quitting smoking can improve circulation, enhancing the health of your feet and your overall health.
Stress management
Chronic stress can have physical manifestations, including in our feet. Stress can lead to tightness and discomfort in the muscles of the feet and legs. Practices such as yoga, meditation, and regular exercise can help manage stress levels.
By nourishing your body with the right nutrients, maintaining a healthy weight, staying active, quitting smoking, and managing stress, you can create a solid foundation for not only foot health but overall physical well-being.
"When patients come see me, I would prescribe medication to help calm down the inflammation and I always stress the importance of the R.I.C.E method, which is rest, ice, compression, elevation. Any condition that is preventing you from living your life should be dealt with by a health care professional," says Dr. Nguyen.