It’s easy to take our feet for granted while they’re not causing you problems, however anyone who has experienced foot pain knows only too well how debilitating it can be. By following our simple foot care steps, you can help to reduce your risk of developing problems in the future.

1- Wash your feet

Clean feet are happy feet. By keeping your feet clean, you’re less likely to get fungal infections such as Athlete's foot. Wash feet in warm water and mild soap. This helps to soften and clean your skin and nails. After you’ve soaked your feet, gently remove any calluses and dead skin using a pumice stone. NEVER cut the dead skin from your feet.

2- Trim your toenails

It’s important to cut your toenails correctly and regularly. Use proper nail clippers and trim your toenails straight across rather than in a curved shape. The straight edge will grow out neatly whereas curved edges are prone to growing into the skin. Leave the corner of the nail so it’s visible above the skin.

3- Moisturise your feet

The skin on your feet is the same as the rest of your body and therefore is prone to dryness. After washing your feet, make sure to moisturise them. During the winter months, you may want to repeat this throughout the day. Apply cream to the skin focusing on the heels and calloused areas but avoid using between the toes as this can lead to fungal infections.

4- Wear the correct shoes

A large part of foot care is making sure that you wear the right shoes. Many of us are on our feet all day so it’s important to wear comfortable, well-fitting shoes. Buy your footwear in the afternoon when your feet are at their largest. Get your feet measured if you’re unsure of your size. Be sure to wear well-fitting socks and change them every day to avoid sweaty feet.

Four common foot conditions

If you do spot any problems with your feet, it’s easy to ignore them and hope they go away. The good news is that there are some easy things you can do to help prevent any issues becoming more serious.

Heel pain

Can be debilitating, affecting walking and posture. The most common cause is plantar fasciitis, when the ligament that runs under the heel becomes swollen.

Who gets it?

• Can affect anyone at any age, but is most common in those in their 40s or in athletes.

What can I do myself to help prevent or manage it?

• Wear well-fitting shoes with good heel cushioning and arch support.

• Avoid walking or exercising on hard ground.

• Rest regularly and try not to walk or run too fast.

• Wear a raised heel (no more than 6-10 mm higher than normal)

Bunions

A bony lump on the side of your foot where the big toe excessively angles towards the second toe.

Who gets it?

• Although anyone can get a bunion, they tend to be more common in women.

What can I do myself to help prevent or manage it?

• Give your toes room to move by opting for wider shoes.

• If you wear high-heeled shoes, do so in moderation.

• If you want to wear a heel every day, keep heel heights to 4cm or less – and vary your heel heights from day to day.

• Choose shoes with laces, or a strap or buckle over the instep.

• If the bunion becomes inflamed or troublesome, see a podiatrist.

Corns and calluses

Hard, thickened areas of skin, caused in response to rubbing, friction or pressure on the skin.

Who gets it?

• They can affect anyone, but may be caused by badly fitting shoes or a biomechanical irregularity in your feet.

What can I do myself to help prevent or manage it?

• Gently rub the area with a pumice stone or foot file when you are in the bath.

• Moisturising cream may help soften the thickened skin.

Ingrowing toenails

Develops when the side of a toenail pierces through the flesh of your toe, making it red, inflamed and painful. It most commonly affects the big toe.

Who gets it?

• Anyone, but particularly people who cut their nails incorrectly leaving small spikes of nail behind. Sporty people are more prone because they are likely to get moist, sweaty feet – this can make the skin around the toenails softer and easier for a nail to pierce.

What can I do myself to help prevent or manage it?

• Cut your nails properly – straight across, making sure not to trim them too low at the edge or down the side. Leave the corner of the nail so it’s visible above the skin. Doing it after a bath or shower is helpful, when your nails are softer.

• Avoid moist feet by rotating your shoes and choosing well-fitting socks and shoes made from natural materials.

• At home get your feet out and let the air get to your toes as much as possible!

Consulting a podiatrist

In many cases, following our self-care tips will help the problem improve. If it doesn’t, it’s best to seek professional help.

You should visit a podiatrist if:

Your feet hurt – they will assess your condition and advise you on the best treatment.

Your symptoms are getting worse – a problem isn’t improving naturally, or within three weeks of self-care.

You want to prevent foot problems – a regular foot check can help keep your feet healthy.

How do I get an appointment with a Podiatrist?

There are different ways to see a podiatrist, they vary depending on where you’re located.

If you’re experiencing any foot problems or if you have a long term condition which may put your feet at risk (e.g diabetes or arthritis) then speak to your GP. They may be able to refer you for an NHS podiatry appointment. Or in some areas, you may be able to self-refer.

You can also book an appointment with a podiatrist. It’s important to find a professional who is registered with the Health and Care Professions Council (HCPC), which is the UK-wide regulatory body. Use the tool on our website to find a podiatrist near you: https://cop.org.uk/find-a-podiatrist/

Betafeet Podiatry, Hemel Hempstead 01442 249080 and Tring 01442 822990 www.betafeetpodiatry.co.uk