Our feet literally carry us through our entire lives. Despite this great and important task, they are often neglected. We squeeze them into tight footwear and generally pay little attention to foot health. It is easy to take our feet for granted – at least as long as they do not cause any problems. However, we should pay more attention to our feet to prevent such problems.
Why suitable shoes are so important
The most important thing for maintaining foot health and avoiding foot deformities is suitable footwear. There are numerous complaints caused by ill-fitting shoes. Some – such as blisters on the feet – appear quite quickly. Others only become noticeable over the years.
Among the most common complaints caused by ill-fitting footwear are:
- The formation of blisters
- Corns
- Ingrown toenails
- Pain in the arch of the foot
- Joint pain
- Foot deformities
Determining shoe size
A good shoe cushions our body weight, protects our feet, and moves with us. Shoes should fit properly to prevent injuries and avoid blisters, corns, deformities, and stress fractures. Anyone choosing a new pair of shoes should measure their feet or have them measured beforehand. In shoe stores, there are special measuring devices for determining the optimal shoe size and fit. At home, it is best to use a sheet of paper and draw an outline of the foot. This is then measured, and the corresponding shoe size can be determined using a table. Anyone with a bunion – a bony protrusion on the big toe – may need to add one or half a shoe size to the determined size so that the shoes fit comfortably.
Tips for buying shoes
Before buying, a shoe should be tried on. The best time to buy shoes is later in the day. This is because it is the best way to quickly determine which shoes are still comfortable and fit optimally when the feet are at their largest due to the stresses of the day. Shoes that are too tight should not be bought. One should not expect them to stretch over time. A bad purchase is otherwise likely. When buying, one should also ensure that there is enough space for the longest toe when standing upright and walking. In addition, the shoes should feel just as good when walking as they do when standing. Cushioning in the shoe provides more comfort and absorbs the impact when walking. The midsole of the shoe should be firm to support the space between the heel and the toes.
Do not be blinded by appearances
A fashionable choice can get in the way of a healthy foot. Pointed shoe tips can constrict the toes and lead to ingrown toenails. A narrow and high heel does not provide sufficient support and causes an unfavorable gait and an unfavorable weight shift. Sometimes a good insole in a shoe bought for fashion reasons can have a balancing effect, support the foot, and contribute to maintaining foot health. However, in everyday life, one should consciously choose shoes that are comfortable all around.
Exercises for healthy feet
Through regular foot training and foot care, foot health can be improved. In addition, the exercises reduce the risk of injury. If you like, take a few minutes regularly to perform the following foot exercises.
- Sit on a chair and place your feet flat on the floor, lift your left leg and draw 15 to 20 circles in the air clockwise with your big toe, then 15 to 20 circles counter-clockwise. Repeat the exercise with the right foot.
- To stretch the underside of the foot, stand with your feet parallel. Then step back with your left leg so that the heel is raised and the toes press against the floor. You should feel a slight pull in the muscles of the sole of the foot. Hold this position for 20 to 30 seconds. Then repeat the exercise with the right foot.
- To stretch the muscles at the tip of the foot and toes, lift your heel from a standing position, pulling your toes downwards and pressing them against the floor. A stretch in the tips of the feet and the front of the ankle should be noticeable. Hold the position for 20 to 30 seconds, then repeat with the other foot.
