Most people take an average of 8,000-10,000 steps per day according to the American Podiatric Medical Association. It’s important to take care of those hard-working limbs to avoid injuries as well as foot, knee, hip, and back pain—and to keep them looking good and feeling good, too. With so much riding on your feet, every step you take makes an impact on your overall comfort, productivity, and quality of life. Podiatrist Jacqueline Sutera, DPM, owner of City Podiatry in New York City, offers these seven tips on how to treat your feet.
Match Your Shoes to Your Sport
The most important thing you can do for your feet is to make sure you’re wearing supportive shoes made for whatever you’re doing. This means not running in tennis sneakers, and not commuting in heels if you have to walk or stand for long periods. “There’s technology embedded in every pair of shoes, so it’s important to match the shoe to the activity,” Dr. Sutera points out. To keep pain at bay and help you maintain the health of your feet, have a shoe wardrobe with pairs for the office, special occasions, exercise, casual, and everyday use—we like the Mizelle by Vionic.
Buy Shoes That Feel Great From the Get-Go
When shopping for shoes, look for cushioning, arch support, and shock absorption, and make sure the shape of the shoe matches that of your foot. “If your feet aren’t happy in the shoes at the store, don’t buy them,” Dr. Sutera says.
Also, be realistic about when and how you’ll wear each pair of shoes. A four-inch heel will not give you the support you need, warns Dr. Sutera. Heels force your body weight to shift to the ball of your foot, which causes your entire skeleton to fall out of alignment. But that doesn’t mean you can’t buy a pair. “Just make sure you only wear them for a few hours,” she advises, to minimize pain and discomfort.
There’s technology embedded in every pair of shoes, so it’s important to match the shoe to the activity
Sole-Search Your Shoes
How often you replace your shoes can have a significant effect on the health of your feet. “Everyone’s walking patterns are different,” says Dr. Sutera. “Some people walk hard on their feet and wear down their shoes faster than those with a smaller, softer gait.” To check if your shoes need to be replaced, she suggests flipping them over and examining the soles for signs of asymmetry, and wear and tear. “If the tread pattern is worn and smooth, if you can see the outline of your toes in the sole, or if you can see the shape of your toes popping out, it’s time to replace your shoes,” she says. To check if the back of the heels is worn down, place your shoes on a tabletop at eye level—you may want to set down some newspaper first—and look for signs of lopsidedness. “If the back of the heel is not flat with the surface of the table, it’s probably causing your foot to land at awkward angles.”
Keep Bare Feet to a Minimum
Going with bare feet can invite injuries. “Walking barefoot, especially on hard surfaces, causes inflammation and pain because nothing is supporting your feet,” Dr. Sutera says. Instead, look for sandals and slippers with support, cushioning, and shock absorption, like Vionic’s Beach Unwind Toe Post Sandal or Relax Slippers.
Get Primed on Pedicures
More than just a chance to relax, pedicures are a great way to take care of your feet—so long as you use your own tools. “Having a personal cuticle remover, exfoliator scrub, nail file, and more can go a long way to reducing the spread of bacteria and fungus,” Dr. Sutera says. Feet that look good generally feel good, too, so check yours regularly. Healthy nails should be thin and pink or clear in color. If you see a crack in your skin, over-the-counter moisturizers with exfoliants can work wonders to help heal it. Persistent peeling, itching, or yellowing of the skin or nails requires a trip to the doctor. Whatever you do, don’t self-diagnose your feet. “Foot infections can spread quickly and easily,” says Dr. Sutera. “The best thing to do is see a doctor if anything seems amiss.”
Stretch Right and Often
Yoga poses help your feet by increasing blood flow and keeping toes and ankles flexible and limber. “A cat stretch is a great way to stretch the Achilles tendon, the most important tendon in the foot, which connects your heel to your calf,” Dr. Sutera says. “Also try a downward dog yoga pose or a runner’s stretch against the wall, which stretches the plantar fascia that runs along the bottom of the foot.” Point and flex your toes for 15 seconds in the morning before stepping out of bed and repeat three or four times per day.
Feet that look good generally feel good, too, so check yours regularly
Make Time for Massage
Rubbing your feet loosens tightness, increases blood flow, and provides a mild release for your plantar fascia. Sutera recommends two types of foot massage:
The Tic Tac Toe Massage moves in the same pattern as the board you plant Xs and Os on. Start at the ball of the foot then press your thumbs up, up, up, and across, across, across for one minute. “This is best after a bath or shower with moisturizer or oil,” Dr. Sutera says.
The Intermetatarsal Massage starts at the base of your toes. Using your thumbs, apply pressure to the ball of your foot between each metatarsal, the long bone behind each of your toes. “About 15 seconds for each interspace between them is all it takes,” Dr. Sutera says.
Given that our feet are literally the foundation of our bodies, proper foot care can increase your quality of life and make everything you do more productive—all you have to do is take that first step.
