Understanding and Caring for Your Feet

Foot Care Tips: What You Need To Know

The skin on our feet is made up of three layers; the dermis (the outermost layer), the epidermis (the middle layer) and the hypodermis (the innermost layer). These are all connected with each other through blood vessels. When there is any kind of trauma or irritation to these areas, it causes pain and inflammation.

When you walk around, you cause friction on the surface of your feet. If you do not have good foot care habits, then this friction will lead to blisters and calluses. Blistering is when the skin becomes red and inflamed due to excessive heat or cold. Callus formation occurs when excess moisture builds up on the bottom of your feet causing them to become dry and cracked.

If you are going to wear shoes, make sure they fit well. Shoes can cause blisters if worn incorrectly. Also, avoid wearing socks that are too tight or too loose. They can cause pressure on the toes and cause blisters as well.

Wear shoes that allow your feet to breathe properly and allow you to move freely without feeling restricted or constricted.

There are also many tools to help you keep your feet in tip top shape. Some of these are as follows:

Pumice stone

Callus shaver

Nail clippers

Toenail scissors

Pedicure sandals

Understanding and Caring for Your Feet - Picture

Nail files

You can use these tools to keep your feet looking good and feeling great. Pumice stones can be used to get rid of dry, rough skin. Callus shavers are great for getting rid of calluses and dead skin build up. Nail clippers and toenail scissors can help you keep your nails neat and tidy.

Pedicure sandals can help you remove dead skin cells by simply rubbing your feet on them. Nail files can help you smooth out any rough edges.

Taking care of your feet is easy if you develop good habits. Here are some tips to help you along the way:

Wear comfortable shoes – When you go shopping for shoes, make sure that you try them on first to see if they fit you comfortably. Do not just go off of the size as they may be a bit too big or too small for your feet. Wearing shoes that are too small can cause blisters and calluses. Too big of a shoe can cause your feet to slip around in them which also leads to blisters and can even cause joints to weaken and hurt as well.

Take your shoes off – Sometimes the best way to relieve the stress off of your feet is to take your shoes off. If you can, go barefoot at home or at least in your home. If you want to go out in public without shoes or socks, that is fine as well. Just try not to walk around in public parks or other areas with a lot of dirt, gravel, or other abrasive material as it can cause additional problems for your feet.

Exercise regularly – Exercising is good for your body and mind. When you exercise on a regular basis, it strengthens your muscles and keeps your joints flexible. The more flexible your joints are, the less likely they are to become injured. If you keep your muscles strong, it improves your posture and helps with balance as well.

A good rule of thumb when it comes to exercising is “never exercise after a long day of work.” This can actually cause more harm than good because your muscles will be tight and stiff from doing a physical job all day. Try to exercise in the mornings if possible.

Warm up – Before you begin any strenuous physical activity, it is always a good idea to warm up your body beforehand. It does not take long. Simply start out with a brisk walk or light jog and increase your pace and duration gradually as your body allows. This will help prevent the likelihood of injury during your more intense workout.

Stretch – After you have completed your work out, you should always take the time to stretch your muscles. This helps improve the flow of blood throughout your body which allows for quicker muscle recovery. It also helps prevent the likelihood of injury as well. There are some areas of the body that are more prone to getting injured than others.

For example, when rock climbers get sore, they usually get it in their arms, shoulders, and legs. A good rule of thumb to prevent this is to hold each stretch for at least ten seconds.

Soak – Soaking your feet in warm water with a bit of sea salt in it can help soften the skin and relax your muscles. You can also use other items such as orange or lemon peels as well. Doing this on a regular basis not only helps with relieving pain, but it also can help prevent fungal infections as well.

Understanding and Caring for Your Feet - at GYMFITWORKOUT

Eat Well – Eating a balanced diet with plenty of vegetables and water is essential part of keeping your body healthy. It may even prevent injury all together. When you work out, your body breaks down the muscles so they can rebuild them stronger than before. For this to happen, your body needs the right nutrients.

A good rule of thumb is that if a fruit or vegetable is in season, it is probably good for you.

Massage – Getting a professional massage is the best way to keep your muscles relaxed and prevent injury. There are some areas of your body that are more prone to getting tight and tense than others. To keep this from happening, you can get a massage on a regular basis. You can even give yourself one if you know what you are doing.

These are just some of the ways that you can relieve pain in your body. They are not a substitute for going to a professional when needed, but they can help improve your quality of life so you do not have to rely on them as much.

No Pain, No Gain

For some, pain is just a natural part of life and will not go away no matter what. For others, pain can be alleviated with a few simple steps and adjustments to your lifestyle. It simply depends on the person and how their body is designed to handle pain, or if they are meant to experience it at all. While pain may be an inevitable part of life for some, there are always ways of making it more manageable.

By: Chantelle Furlong

Sources & references used in this article:

Getting your feet wet: Becoming a public health nurse, part 1 by L SmithBattle, M Diekemper… – Public Health Nursing, 2004 – Wiley Online Library

Lady Madonna, Children at Your Feet: Tragedies at the Intersection of Motherhood, Mental Illness and the Law by M Oberman – Wm. & Mary J. Women & L., 2003 – HeinOnline

Fixing your feet: injury prevention and treatments for athletes by J Vonhof – 2016 – books.google.com

Lesbian, gay, and bisexual adolescent development: Dancing with your feet tied together by J Hunter, GP Mallon, B Greene… – … perspectives on lesbian …, 2000 – books.google.com

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The art of Gestalt therapy: or What are you doing with your feet now? by RH Dolliver, EL Williams, DC Gold – … : Theory, Research & Practice, 1980 – psycnet.apa.org

‘Putting your feet in gloves designed for hands’: Horn of Africa Muslim men perspectives in emotional wellbeing and access to mental health services in Australia by YS Omar, J Kuay, C Tuncer – … Journal of Culture and Mental Health, 2017 – Taylor & Francis

Thinking on Your Feet: Principals’ Reflection-in-Action. by J Bond – International Journal of Educational Leadership …, 2011 – ERIC

You Can’t Lead with Your Feet on the Desk: Building Relationships, Breaking Down Barriers, and Delivering Profits by E Fuller – 2011 – books.google.com