No part of the body withstands more wear and tear than the feet. We walk miles a day and stand for long lengths of time.
As we age, injuries and foot problems are common, says Robert Parker, an Illinois podiatrist.
After the age of 55, a lot of fatty tissue, or padding, deteriorates in the foot and the bones are more exposed, Parker says. The bones also tend to enlarge, causing pain in the ball of the foot or heel as more pressure is added to the bones, he says. The pressure causes deep calluses called hyperkeratosis.
The Illinois Podiatric Medical Association says the heel bone is the largest of 26 bones in the foot, which also has 33 joints and a network of more than 100 tendons, muscles and ligaments.
“Like all bones, it is subject to outside influences that can affect its integrity and its ability to keep us on our feet,” the association says on its Web site. Women especially have more trouble with their feet as they age because of tight-fitting shoes they have worn over the years, but men aren’t immune to foot pain.
Arthritis and diabetes also add to the causes of sore, aching feet, Parker says. Cracking heels, dry skin and circulatory problems are common for diabetics, and constant medical attention is needed for diabetes patients.
Seniors who don’t have chronic health problems also need to pay attention to their feet. “A big problem for older patients is when they lose foot and leg strength,” Parker says. Sometimes seniors have difficulty getting in and out of the car. “Their legs get weaker, and they are more subject to falling and breaking a hip,” he says.
Parker says he tells his patients to add some exercises to their daily routine to improve leg strength. The most important exercise: leg squats, he says. In a standing position, hold a 5-pound weight in each hand and hold it up to the shoulder. Then, bend the knees to a squat to the sitting level and stand back up. Repeat the squat 15 times, three times a day. “You will see a difference in a few days,” he says.
Other ways to prevent foot pain and provide tender loving care to your feet:
• Wear properly fitted, well-constructed shoes that provide cushioning and have a soft, flexible upper that will conform to the shape of the foot.
• Have your feet measured for proper fitting every two years.
• Maintain a healthy body weight. “Feet were not engineered for all that extra weight,” Parker says.
• Wear the proper shoes for each activity.
• Prepare properly before exercising. Warm up before running or walking and stretch afterward.
• Pace yourself when participating in athletic activities.
• Keep your toenails trimmed regularly and filed. Do not round off the corners, which could allow nails to grow into the skin. Don’t apply polish to toenails that are discolored or swollen. Pedicures are nice, but make sure pedicure instruments at a beauty salon are sterilized properly, or bring your own.
• Shoes, socks or hosiery should be worn and changed daily.
• Soak your feet in warm water with Epsom salts to decrease swelling (Note: This is a no-no if you have diabetes!).
• Shower shoes or flip-flops should be worn in public areas such as gym locker rooms and showers to prevent fungal infections.
• Wash feet with mild soap and water and remember to dry well, especially between the toes, to help prevent fungal or yeast infections.
• See a podiatrist once a year (every two months if you have diabetes). A podiatrist should evaluate any discoloration or redness around or under a toenail.
For more information about feet problems, visit www.ipma.net.