Your feet are the cornerstone of an active lifestyle, but chances are you don't give them the attention they deserve.
"Healthy feet become increasingly important as you age in order to be mobile, active, and safe. You must provide them with the necessary care in order to avert issues, reduce suffering, and avoid injuries."
Foot care should be part of every man's routine health care. One of the first tasks is to practise healthy foot hygiene on a daily basis. Here are some pointers to keep in mind.
Maintain good foot hygiene. As a result, there is a lower possibility of harmful bacteria and fungi, such as athlete's foot, being prevented. Daily foot washing and thorough drying, paying particular attention to the spaces in between the toes, After washing, apply a generous amount of moisturising lotion to the feet because the skin on them tends to become thinner and drier as we age. But avoid hydrating the area between your toes, though, since moisture might encourage the growth of fungi there.
Your toenails should be trimmed. Never cut your toenails at an angle on the sides, as this can lead to ingrown toenails (a condition in which the nail grows into the adjacent skin). Use a toenail clipper that is wider and more spacious than one for fingernails.
Control calluses Deep calluses may split and bleed, hurting and perhaps infecting the skin. Calluses can be gently removed using a pumice stone or foot file. Apply moisturiser after.
Look out for any warning signals. Regularly check your feet, paying attention to the tops, soles, and spaces in between the toes, and under the toenails. Keep an eye out for any alterations, growths, or stains. You should seek medical attention if your foot swells or changes colour since these symptoms could indicate poor circulation or possibly a bone fracture. If you have diabetes or rheumatoid arthritis, inform your doctor of any bruising, calluses, or corns. Any mole, freckle, or area that seems to have altered over the previous month needs to be checked for skin cancer.
Stretch it out.
Like any other part of your body, your feet require regular exercise. Regular stretching can enhance balance and lower the risk of injuries like ankle sprains by strengthening foot muscles and increasing foot and ankle flexibility. Try these three exercises.
Stretching the bottom of the foot Stand with your feet parallel to one another. With your left leg, take a step back until your heel is elevated and your toes are pressed into the floor. The muscles on the underside of your foot should experience a slight stretch. Hold for between 20 and 30 seconds. Iterate using the right foot.
The feet stretch at the top. Stand with your feet parallel to one another. Working with one foot at a time, elevate the heel and curl the toes under, pressing the floor with the tops of the toes. The muscles on the top of your foot and the front of your ankle should feel a slight stretch. Hold for between 20 and 30 seconds. Repeat using the opposite foot.
Stretching the calf muscles Frequently, sore feet can be traced back to tight calves. Position one foot directly in front of the other while standing. Maintaining your back heel on the ground and your back knee straight, bend forward slowly until you feel a stretch in your back leg's calf. If necessary, use the chair's back for balance. Hold for ten seconds, then switch foot positions and perform the stretch on the opposite calf. Repetition is required three to five times.
The shoe fits
Investing in high-quality footwear that can be used for both exercise and daily activities is another way to prevent common foot issues such as blisters and heel pain.
Visit a running speciality store, as it will offer a range of styles and experienced fitting assistance. Here are some other recommendations for selecting the proper footwear:
Evaluate your arch and gait for pronation, or whether your foot rolls inward, outward, or remains neutral. (Many running speciality stores offer this service.) This can also help establish your arch height (low, medium, or high) in order to pair you with the appropriate shoe.
Most of the time, your athletic shoes should be half a size bigger than your regular shoes. This is to account for any swelling that might happen when you work out.
Bring in your custom orthotics or other shoe inserts. Many shoe brands do not provide half sizes, so you may need to size up.
Age-related enlargement of the feet necessitates purchasing shoes with a suitable width. Remove the insole from the shoe and step on it. If your foot extends over the shoe's boundaries, it is excessively narrow.
The toe box should have some wiggle room. There should be approximately a half-inch between the top of the shoe and your toes.
Walkabout for several minutes in these shoes. They should feel comfortable the instant you put them on, without the need for "breaking in."