10 Steps You Can Take for Better Foot Care

Feet don’t get much respect. They’re shoved unceremoniously into shoes every morning and expected to do their work quietly, delivering us to where we’re going. Most of us pay little attention to our feet — until they start to hurt.

Common foot problems like corns and calluses, ingrown toenails, and blisters can be painful. Cracked and dry foot skin can allow infections to take hold, possibly leading to inflammation that makes walking difficult. Loss of sensation in the feet from diabetes can result in injuries and possibly permanent damage.

To keep your feet from failing you, it’s important to practice preventive foot care. People with diabetes need to be especially diligent about good foot care. We’ll give you 10 steps to care for your feet and keep them healthy. For our members with diabetes, we’ll also provide some additional actions to take.

Foot Care Tips

Here are 10 simple ways you can care for your feet:

1. Inspect your feet regularly. Sit in a chair or on the edge of your bed and take a close look at each of your feet. Check for changes in color and texture. Also look for any problems that may have recently appeared, such as a corn (a thickened or hardened area of skin that forms because of pressure on the foot). Be sure to inspect the bottoms of your feet (you may need to use a handheld mirror to get a good look).
2. Maintain good foot hygiene. Wash your feet regularly, including between the toes, and use a pumice stone or foot exfoliator to remove dead skin. Carefully dry your feet to prevent fungal infections like athlete’s foot. Run a towel between each of your toes to make sure that space is completely dry.
3. Moisturize your feet. If the skin on your feet becomes dry, it can crack or form fissures. Cracks in the skin on your feet can allow bacteria and fungus to invade. Use a good skin moisturizer on your feet regularly, especially during the dry winter months.
4. Wear proper fitting shoes. If your shoes are too small or tight, it puts pressure on the foot which can result in problems like blisters, bunions, hammertoes, and ingrown toenails. To make sure your shoes fit properly, have your feet measured at a shoe store. If that’s not possible, you can determine your correct size by standing on a piece of paper and drawing an outline of your foot. Measure from your big toe to heel to find the length and measure across at the widest part of the foot to find the width. Then use a sizing chart like this one to convert your measurements into shoe sizes. Verify that the shoe size is correct by trying on a pair and pressing down on the front. There should be about a thumb’s width (3/8 to ½ inch) between your longest toe and the front of the shoe. Your shoes should be wide enough to allow your toes to spread out and move freely.
5. Support your arches. Your shoes should support your arches or else you may develop flat feet, which can lead to pain in the feet, knees, and hips. Lack of arch support reduces the foot’s ability to absorb shock and puts stress on the joints. If your shoes don’t have sufficient arch support, consider purchasing orthotic inserts, which are available online and at shoe stores.
6. Cut toenails straight across. Rounding the corners of your toenails can cause them to grow into the skin and become painful. To prevent ingrown toenails, trim your toenails straight across the top. Then use an emery board to file off any jagged or sharp edges. Soaking your feet first or trimming after a shower will make the task easier.
7. Keep your feet dry. Change your socks daily and when they get wet or sweaty. Make sure your feet are not damp before putting on your shoes or boots. Shoes absorb moisture from your feet, so it’s good practice to alternate the pairs of shoes you wear each day, to allow the pair you wore previously to dry completely.
8. Avoid walking barefoot. While it can feel good to walk around barefoot, it can lead to cuts, injuries, and infections. Wear shoes as often as possible, even indoors.
9. Promote healthy blood circulation. It’s important for your feet to have a good flow of blood from your heart. You can encourage this by going for a walk daily and getting other forms of exercise. Wiggling your toes when you sit down also helps, along with giving yourself a foot massage.
10. Don’t ignore foot pain. Foot problems can become serious if left untreated. If you are experiencing pain in your feet, see your primary care provider right away. Depending on the problem, they may refer you to a specialist like a podiatrist.

Tips for People with Diabetes

Nerve damage from diabetes reduces the ability to feel pain, which makes it harder to detect a foot injury like a cut or blister. Blood vessels can also narrow and harden because of diabetes, reducing blood circulation in the feet and increasing the risk of complications.

If you have diabetes, you should follow all the steps above, plus these additional measures:

• Check your feet daily for sores, cuts, and other problems like blisters or corns. Use a handheld mirror to see all areas.
• Only use lukewarm water for washing your feet each day. Dry by blotting or patting. Use a moisturizer to prevent dry skin or cracking, but don’t put the moisturizer between the toes, as that can promote fungal infections.
• Trim your toenails often to prevent them from pressing into other toes and causing sores or injuries.
• Wear socks that fit well and are not too tight. Wearing socks reduces friction and pressure points on the foot. Socks made from wool or synthetic fabric will help wick away moisture and keep feet dry. Specially-designed diabetic socks are available that help decrease risk of foot injury and other problems.
• Do not attempt to treat problems like corns and calluses yourself. Visit your healthcare provider for treatment.
• Shake out shoes before putting them on, as you may not be able to feel a pebble or other debris that can cause injury.
• Get periodic foot exams. Take off your shoes when visiting your healthcare provider, as a reminder to have them check your feet each time.

Give Your Feet Some Love

Your feet work hard every day to support your daily activities. By taking the 10 steps in this article, you’ll be giving them the love and respect they deserve. It only takes a few minutes to keep your feet healthy and ready to go on your next adventure!