The average U.S. citizen takes 3,000 to 4,000 steps each day, translating to approximately 1.5 to 2 miles. This simple statistic highlights that your feet are the unrecognized workhorses of your body, bearing your weight each step you take, often for extended periods in shoes a bit too small or ill-fitting.
The skin on your feet performs as a protective barrier/shock absorber – shielding its structure (bones, soft tissue, etc.) from injury, infections, and trauma and preventing foreign microorganisms and other substances from entering the body – starting potential systemic havoc. Keeping the skin on your feet healthy is important for the following reasons:
The Skin Provides Sensory Perception
The skin on the feet contains many nerve endings responsible for providing sensory information sent to/interpreted by your brain to help with coordination and proper movement – i.e., pain, temperature, texture, etc.
The Skin Takes the Brunt of Weight-Bearing Movement
Healthy skin provides the necessary support for weight-bearing activities.
The Skin Helps Regulate Body Temperature
The feet play an integral role in the body's thermoregulation – a process by which heat dissipates through the body's sweat glands in hot environments or when exerting physical movement.
Healthy Feet are Important for Overall Comfort
The skin on your feet can develop corns, blisters, or calluses, which may cause pain and enough discomfort to disrupt daily activities and simple mobility options. And for those with certain medical complications (i.e., diabetes), proactively paying attention to the skin on their feet is crucial. This is because diabetics may have reduced sensations in their feet which increases the risk of infections as well as injuries.
Tips To Help Maintain Healthy Feet
Keeping your feet and the skin on your feet healthy is important and only requires a few minutes each day. Maintaining a healthy lifestyle – eating a balanced and nutritious diet, exercising routinely, staying hydrated, and using only well-fitted and maintained footwear, helps to support healthy circulation and promote positive overall well-being. Consider these helpful suggestions –
Keep Your Feet Clean & Moisturized
Because your feet bear the burden of the day, it is essential to wash them daily. Dry them thoroughly because excess moisture has the potential to cause fungal infections. Apply lotion/cream to your soles and heels to keep your skin hydrated.
Exfoliate Often
Regular exfoliation prevents calluses by removing dead skin cells. Use a pumice stone to gently scrub the dead skin from your heels, soles, and other areas. Don't over-rub or rub too hard, as this may irritate your skin.
Trim Your Toenails Properly
Toenails should be trimmed straight across. You can smooth the edges using an emery board, but cutting their sides could cause them to grow into the surrounding skin. Remember to avoid trimming your nails too short.
Choose Appropriate Footwear & Wear Moisture Wicking Socks
Proper-fitting and comfortable shoes, with moisture-wicking socks, will reduce the risk of getting friction blisters. They also allow your feet to stay dry. Rotating daily footwear allows each pair of your shoes to dry completely, reducing the potential for fungal infection from leftover or excess moisture.
Protect Your Feet in Public Places
Wear flip-flops when walking in locker rooms and public showers to avoid infections. The reality is that you should always choose to wear footwear to protect your feet from infection or injury.
Soak Your Feet
Warm water, combined with Epsom salts (or, if you prefer, essential oils), is a natural and easy way to relax your tired or aching feet after a long day.
Address Any Foot Problems Quickly
If you notice any foot problems, which may manifest as a callus, athlete's foot, etc., it is important to get a professional podiatry evaluation. While over-the-counter medicine may be helpful initially and work for certain conditions, you may need a medical professional to manage the condition moving forward.