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t’s incredible to think that a part of our bodies that many of us completely overlook is one that endures an inordinate amount of stress and strain every day. Each one of our feet is made up of 26 bones, plus cartilage and an elaborate array of muscles, tendons and ligaments.

Feet support our weight when we’re standing and absorb many times more weight when we’re moving. And the fact of the matter is when our feet aren’t happy and healthy, neither are we. Not only are painful feet impossible to ignore (as they’re being constantly pressed into duty), but foot problems can alter the way we walk and stand—and lead to all sorts of secondary problems, such as leg cramps, knee pain and backaches.

Many of the mechanical problems we experience with our feet are hereditary and they tend to get worse as time goes on. “You can have a small alignment problem but if you’re a runner, that’s going to be magnified,” explains Dr. Bert Mollica, a podiatrist in Vancouver. “A very high arched foot will have a tendency to have very contracted toes; having flat feet makes you more prone to developing a bunion.” Basically, he adds, “if you choose your parents well, you’re going to get a good pair of feet.”

Regardless of the feet you’ve inherited, one of the most important things you can do to take care of our feet is to buy the right shoes—not only shoes that are made well, but shoes that are the right fit for your feet. As Dr. Mollica notes, these days it’s harder to find someone at a shoe store who will make sure shoes fit properly so the onus is really on you. Don’t simply count on size—“a 9½ in one shoe is an 11 in another,” Dr. Mollica adds--and try not to give in to style at the expense of comfort.”

Other tips? Go shoe shopping in the afternoon, when your feet a bit more swollen. Make sure you try both shoes on (one foot is often bigger than the other) and that in each there is room for the toes to wiggle, no pinching across the width or no slipping in the heel. Opt for breathable materials such as leather or canvas, whenever you can, and make sure you wear the right kind of shoe for a particular activity (though try to keep the heel height of those cocktail-party shoes to a minimum to prevent back pain and don’t wear any heel higher than an inch and a half or so for a prolonged period of time).

Wearing properly fitting shoes is a big step in helping prevent problems such as bunions, callouses and corns and, as Dr. Mollica notes, “It’s so much easier to prevent something than to deal with it after the fact.” So what else can you do?

		Maintain good hygiene Keep feet clean and, just as important, keep them dry—particularly between the toes, which is the area most susceptible to fungal infection.
		Check the bottom of your feet regularly Look for cracked skin, corns, calluses, warts and blisters, and deal with them before the problem gets worse.
		Exfoliate Soak your feet in warm water for several minutes and then gently work the dead skin from your feet using a pumice stone, rough washcloth or long-handled abrasive file made specially for this purpose. There are also many creams containing pumice made for exfoliating feet. Alternatively, you can make up your own exfoliant by mixing together one-quarter of a cup of oatmeal with one-eighth of a cup of water until a paste forms. Rub your feet gently with the paste in a circular motion.
		Moisturize Try a lanolin-based cream for dry skin at least once a week—more often if your feet really suffer from dryness.
		Look after your nails Cut your nails straight across the toe without digging into the contours. Try not to cut the nail any shorter than the end of the toe, and use proper nail clippers or scissors. Cutting too short can cause the nail to become ingrown—a condition that requires the help of a medical professional. If you file the ends with an emery board, make sure you work in one direction only to prevent splitting or breaking the nail.
		Diabetics need to pay special attention to their feet, says Dr. Mollica. The disease makes them more susceptible to foot problems and they should see a doctor on a regular basis. “A small problem with a diabetic can turn into a huge problem very quickly,” adds Dr. Mollica. “Diabetes affects every organ system we have.” That includes the circulatory and nerve system in the feet, which means that diabetics can lose their protective threshold—sensation—and problems can go undetected. “We have a very, very fragile situation,” he adds, “sometimes a time bomb.”

Check with your health care professional if you have any foot problem that does not clear up.

For more information, contact the Canadian Podiatric Medical Association or visit Veterans Affairs Canada’s section on feet and foot care.