Stepping into the New Year

It’s a new start to a new year and time to put your best foot forward. There are simple tasks you can do today and every day to keep your feet and ankles healthy. It isn’t complicated and doesn’t take a huge amount of your time but following practical steps every day can make a world of difference in keeping you on the right path and reducing your visits to the doctor’s office.

Incorporate these steps to healthy foot care into your life:

• Wash and dry your feet properly every day. Washing your feet thoroughly with soap and drying between your toes can help prevent infections like athlete’s foot.
• Trim your toenails regularly. Carefully trim your toenails straight across using a nail clipper. Avoid cutting them too short and file any sharp or jagged edges.
• Moisturize your feet and ankles daily. The skin on your feet do not have oil glands which makes them prone to dryness. Using a good moisturizer every day helps prevent dryness, reduces cracks, and improves overall comfort.
• Wear shoes that fit your foot. Your toes should wiggle comfortably in your shoes. They should have good arch support and provide cushioning that absorbs shock and reduces pressure on your feet. And the shoe should fit the activity – supportive, comfortable hiking boots are not for running. Regularly rotate shoes to avoid wearing down one pair.
• Invest in high-quality socks. If you don’t own them already, upgrade some of your socks to breathable, moisture-wicking materials (like cotton blends or merino wool). They help keep your feet dry, prevent odor, and reduce the risk of fungal infections.
  • If you’re diabetic, own a pair or two of diabetic socks. They’re non-binding and seamless allowing for better blood flow and avoiding irritation, and they have targeted cushioning that provides additional support. These socks are made from moisture-wicking materials and can be purchased at various retail stores, pharmacies, and, of course, online.
• Incorporate foot and ankle stretches into your day. You can improve your foot and ankle flexibility, reduce stiffness, and alleviate tension in your muscles and ligaments with daily stretching. Take 10 minutes every morning for some toe curls, ankle circles, and calf stretches. At the end of the day, take a moment to roll a tennis ball under your feet to relieve any tension in the arches and soles.
• Drink plenty of water throughout the day. We know that staying hydrated is essential for our overall health – that includes your feet. If you become dehydrated, the skin on your feet dries and cracks making them prone to fungal infections.

For a special treat, do an at-home foot spa day (or schedule one at a local spa) once a month. Soak your feet in warm water with essential oils or Epsom salts and, after soaking, exfoliate your feet. It’ll relieve tension, reduce inflammation, and help prevent dry, cracked skin by removing built up dead skin cells.