Foot Care Tips for Healthy Feet

Self Foot Care for Diabetics

Exercises for Flat Feet

Foot Self Massage




Also, keep the muscles of the feet flexible and strong. Can you pick up a small towel using only your toes? It's a great exercise.

Pronation and Supination

It's important that your feet have the right amount of pronation and supination - that's the foot's natural rolling movement while walking or running. Too much pronation or supination cause a number of problems that affect your feet, ankles, knees, hips, and back.

Pronation refers to the inward roll of the foot during normal motion. Excessive pronation flattens the foot arch and stretches the muscles, tendons, and ligaments underneath the foot.

Supination refers to the outward roll of the foot during normal motion. Excessive supination places a large strain on the muscles and tendons that stabilize the ankle, and can lead to ankle injury.

Click here to learn more pronation and supination.

More Foot Care Tips

• If you spend a lot time standing, consider an exercise program, such as swimming or water exercise, that gets you off your feet to avoid even more stress on your feet and legs.
• To relax your feet and ankles, soak them in warm water for at least ten minutes. Add Epsom salts and, if you like, a few drops of essential oils. Some suggestions:
  • Rosemary to soothe tired, aching feet (7 drops)
  • Ginger to warm up your feet (3 drops)
  • Peppermint to refresh your feet (5 drops)
  • Lavender for injured feet (8 drops)
  • Roman chamomile to relax your feet (4 drops)

  For a foot scrub to exfoliate and invigorate, blend a little olive oil, a tablespoon of sea salt, and a drop of your favorite essential oil. Scrub your lower leg and the bottom of your feet.

• Massage the the soles of your feet by rolling a golf or other small ball under them. Some people like to first freeze the ball and use it after a hot bath to help improve circulation in the feet. Another option is to freeze water in a small paper cup and them massage your feet for a minute or two with the ice. Or fill a plastic water bottle and freeze. Roll it under your foot like any other foot roller.
• Get regular massage to your feet and lower legs. Massage can relieve tension and increase circulation to the muscles, ligaments, and tendons that support your body.

Self Foot Care for Diabetics

People with diabetes are prone to foot problems because of the decreased circulation to the feet. eMedicine offers these foot care tips for diabetics:

• Take a look your feet every day and after any foot trauma. Let your your doctor know if you find potential problems.
• Use a water-based moisturizer on your feet every day (NOT between your toes) to prevent dry skin and cracking.
• Wear cotton or wool socks. Avoid elastic socks and hosiery because they may impede circulation.
• Keep floors and pathways clear and lit so that you don't bump into or trip over things.
• Trim your toenails with a safety clipper, never scissors. Cut the nails straight across, leaving plenty of room out from the nailbed or quick.
• Wear sturdy, comfortable, properly fitted shoes to protect your feet. A podiatrist (foot doctor) can help you fit shoes properly.
• Exercise to improve circulation to your legs and help stabilize your blood sugar.
• Don't smoke - it interferes with circulation.

Resources

Podiatrist Clear Lake - Foot specialist in Houston, Texas, for all your common foot problems or bunions, nail problems, heel pain related treatments, or surgery.

Podiatrists California - If you are in California and have foot pain, it isn’t particularly convenient for you to visit us at our Seattle foot and ankle clinic.



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