Did you know that your foot contains 26 bones, which are held in position by hundreds of ligaments, tendons and muscles, making it a complex mechanism?
As a senior, you already have about 100,000 kilometres on your feet. But that doesn't mean it's too late for comfort. In fact, there are many things you can do to keep your feet in good condition. Try some of the following practices.
- Wear good quality running shoes or shoes designed specifically for walking. Poorly fitting shoes are responsible for a number of conditions, such as spurs, corns, calluses and fungal infections.
- Perform gentle exercises such as moving your feet in circles or up and down to help improve mobility, flexibility and circulation.
- Do calf-stretching exercises to reduce tightness in the back of the lower leg muscles. Lean against the wall and place one foot forward and one foot back; bend the forward knee and you will feel the calf muscle of the opposite leg stretch. Hold for 10 seconds. Change the position of your legs and repeat the exercise.
- Use insoles to add cushioning to the soles of your shoes. As you get older, the fat pad under the bones at the ball of the foot tends to get displaced forward and reduces the cushioning at the ball of the foot. An insole will provide some extra cushioning.
- Elevate your feet when you can and walk as often as you can. Compression stockings may be beneficial.
- Get involved in a walking program. Check with your general practitioner and then start a gradual walking program. Be sure to wear appropriate and comfortable fitting shoes.
- Treat any ingrown toenails. A podiatrist can painlessly clip away a segment of the nail to provide immediate relief or permanently remove the offending nail border. Treat any ingrown toenails. Keep the feet warm and dry to avoid fungal infections and reduced circulation.
Remember it is never too late to start taking care of your feet!
