A pair of healthy feet are crucial for helping you navigate the hustle and bustle of daily life, especially in Singapore where people are often on the move. Hence, it is no surprise that your feet deserve to be well cared for too. However, many may tend to neglect their feet until problems occur, such as pain, discomfort, or injuries.
It’s time to proactively care for your feet to prevent such concerns and lead a pain-free and active lifestyle.
Importance of Foot Health
Your feet very literally support you and are the base of almost everything you do, be it walking, standing, running, or jumping. They help to support your weight and allow you to move around freely. Keeping your feet healthy is not just about avoiding pain or discomfort, though, as your feet’s health affects the rest of your body too. Did you notice how your walking pattern (gait) and posture may change if your feet are hurt? Over time, this may have a negative impact on your knees, hips, and back in the long run if not treated.
“Ignoring foot health can lead to chronic pain, reduced quality of life, and secondary complications like knee, hip and back issues,” Orthopedic Surgeon Dr. Foo Gen Lin explains. “Foot pains often causes people to change their gait, leading to misalignment of knees, hips, and spine over time. Poor foot health can also increase your risk of falls, especially in the elderly.”
After all, our feet are complex structures composed of bones, muscles, ligaments, and tendons. These parts come together to help us in maintaining balance, stability, and flexibility; hence, it is important for us to take measures to ensure our feet are well cared for to prevent injuries and maintain overall foot health.
Common Foot Problems
Untreated foot problems may lead to more serious foot problems later down the line.
Dr. Foo shares that common foot problems in Singapore include diabetic foot problems due to the high rate of diabetes in Singapore, and flat feet which is often genetic but may be worsened by lifestyle factors such as sedentary habits or not wearing supportive footwear.
Other common foot problems you may experience include:
- Blisters: A small pocket of fluid that varies in size and location. A blister may happen due to a variety of reasons, such as a fungal infection, a burn, an insect bite, or trauma. Depending on its location, a blister may interfere with daily tasks such as walking or standing for long periods of time. Blisters on your feet may be due to friction from prolonged walking or standing, or wearing ill-fitted shoes. Shoes that fit too tightly or loosely may rub against the skin of your foot, resulting in friction and a buildup of fluid underneath the skin.
- Bunions: Bunions are bony bumps that develop at the base of your big toe. It happens when extra pressure is put on your big toe, pushing it out of its natural alignment and towards your other toes. Bunions may make it difficult for you to bend your big toe, walk comfortably, or wear certain types of shoes. They are often caused by wearing tight or ill-fitted shoes or due to genetics.
- Ingrown Toenails: Ingrown toenails happen when the side of a toenail grows into the soft flesh of your toe. This typically results in pain, swelling, inflamed skin where the nail has become ingrown, and sometimes an infection. Ingrown toenails may happen due to genetics, poorly trimmed nails, compressed toes, or an injury to your toes. They can oftentimes be treated by yourself; however, if the pain persists, do consult a doctor.
- Plantar fasciitis: Plantar fasciitis involves the inflammation of the plantar fascia, a tough band of tissue that runs along the side of the foot and connects to the heel bone. It is one of the most common causes of heel pain. It helps to support the arch of your foot and plays a part in helping you walk. Plantar fasciitis often results in a stabbing pain that happens when you first start walking in the morning or when you are putting weight on your foot.
- Gout: A form of inflammatory arthritis that causes pain and swelling in your joints and happens due to a buildup of uric acid in your body. It commonly affects the big toe joint, and the affected area may feel very painful, sometimes feeling like the foot is on fire.
According to Dr. Foo, you should visit a doctor if the pain in your foot persists past a few days despite rest and painkillers. Other symptoms to look out for include swelling, redness, or warmth, a change in skin colour or texture, difficulty walking or bearing weight and wounds that do not heal.
He adds, “Early intervention can prevent minor issues from becoming serious.”
Tips for Maintaining Good Foot Health
- Wear proper footwear: As Dr. Foo puts it, “Prioritise comfort, support, and fit.” The shoes you wear affect the health of your feet. You should opt for shoes that are able to provide proper arch support and cushioning and have enough room for your toes to move freely without feeling constrained. As much as possible, avoid high heels or shoes that squeeze your feet.
- Trim your toenails properly: Prevent ingrown toenails by properly trimming your toenails, trimming them straight across, and avoiding rounding off the corners. Cutting your toenails too short may also cause ingrown nails.
- Keep your feet clean and dry: One of the most essential things you can do to maintain good foot health is to keep your feet clean and dry. Wash them daily and make sure they are thoroughly dried, especially between the toes. Avoid wearing the same pair of socks two days in a row and avoid walking barefoot in public places like locker rooms, swimming pools, and showers, as it can expose your feet to bacteria and fungi.
- Moisturize your feet regularly: Not moisturizing your feet could lead to problems such as dry skin, calluses, cracked heels, and other foot conditions. Look for moisturizers that contain products such as shea butter or glycerin, as these help your feet lock in moisture and stay hydrated. Also do not neglect regular self-checks to monitor for changes in your feet such as swelling and deformities.
- Stretch your feet and ankles: Stretching and maintaining flexibility in your ankles and feet is important as tightness and immobility can lead to a variety of foot issues such as plantar fasciitis, Achilles tendonitis, heel pain, and ankle sprains.
Importance of proper footwear
In a study conducted to explore the effects of a shoe’s fit on the prevention of foot problems and one’s overall well-being, it was observed that well-fitting shoes can prevent the formation of calluses. Proper footwear not only provides protection to your feet but also provides support to help you maintain balance and posture and prevent falls.
Poorly fitting shoes may lead to issues such as plantar fasciitis, bunions, corns, calluses, and blisters. Taking the time to find the right shoe can go a long way in preventing foot problems later down the line.
Some things to keep in mind when choosing footwear include:
- The right fit: Choosing the shoes that fit you properly. Shoes that are too tight or too loose may cause discomfort and foot conditions. Be sure to check if your toes have enough room.
- The right support: Looking for shoes that provide adequate arch support, they help to distribute your body weight evenly and reduce strain on your feet.
- Proper cushioning: Choose shoes with sufficient cushioning to absorb shock and reduce pressure on your feet. “This is especially important if you walk on hard surfaces often,” Dr. Foo adds.
- Wear proper socks: Wear appropriate socks as socks that are too thin or too short may lead to blisters after prolonged walking or working out.
