We often take our feet for granted, neglecting them until pain or discomfort forces us to pay attention. But these hardworking wonders deserve more than just the occasional soak. They are, after all, the very foundation of our bodies. From providing stability during intense workouts to supporting our everyday moves, their well-being directly impacts our overall health and performance. Taking care of our feet isn’t just about fancy pedicures; it’s about improving your health. Below are a few things you can do to promote happy feet.
Do you realize how amazing your feet are?
Marvels of engineering, feet provide a steady foundation for the rest of the body to perch upon. Each foot comprises a complex network of 26 bones (one less than in our hands), 30 joints, and over 100 muscles, tendons, and ligaments working together to provide support, balance, and mobility (1). All of this intricate architecture comes into play every time we take a step.
Part of their job is to absorb shocks when we walk, reducing the impact of landing which can be greater than our body weight. And when we run, the force increases even more, necessitating more cushioning. With their complex anatomy and biomechanics, they seamlessly navigate most terrains and activities, even when we subject them to questionable footwear choices.
Step one to happier feet? Shoes wisely!
When it comes to footwear choices, flat is the way to go. While a red carpet walk might call for a glamorous heel, your everyday life deserves shoes that prioritize comfort and support. High heels and flip flops disrupt this intricate design, throwing your natural gait and balance out of whack. Continuously squeezing your toes into narrow shoes and teetering on high heels can lead to bunions, hammertoes, pain in the metatarsals, and leave your Achilles tendon screaming in protest. Think you’re doing your feet a favor with sensible shoes? Think again. We often buy too small, forgetting that aging stretches our feet by half a size (2). We wear them till they’re threadbare, losing the shock absorption and support. Whether you’re hitting the gym, tackling your work day, or exploring the outdoors, opt for shoes with “zero drop.” This means the heel sits at the same level as the forefoot, mimicking the natural barefoot position (3). Invest in well-fitting, shoes with ample toe space, and replace them when they show signs of wear. It may seem obvious but it is often overlooked.
Go Barefoot
When possible, go barefoot on natural surfaces like grass, sand, or soil. Walking barefoot strengthens and flexes your foot muscles, improving balance, stability, and agility (4). Studies suggest it reduces pain in your feet, ankles, and knees by improving mechanics, proprioception (your body’s awareness of its position), and reducing stress on joints (5). Plus, the varied terrain challenges your balance system, naturally enhancing it. While the practice of “earthing” (walking barefoot on the earth) is believed by some to provide health benefits like inflammation reduction and better sleep, scientific evidence remains limited and inconclusive. However, as long as it is safe to do so, there’s no harm in giving it a try. Just remember to let your feet breathe from time to time!
Athlete’s foot
Despite its misleading name, athlete’s foot is not just for athletes!! This itchy, flaky foe thrives in warm, moist environments, making even your own damp socks potential breeding grounds. Caused by a sneaky fungus, it typically attacks the spaces between your toes, leaving them red, cracked, and sometimes even blistered. While not life-threatening, it certainly is uncomfortable and contagious. Luckily, over-the-counter antifungal creams and sprays can usually clear it up quickly. Prevention is key though: keep your feet dry, wear breathable shoes, and avoid sharing towels and socks!
Corns and Calluses
While they might seem like mere cosmetic nuisances, corns and calluses often tell a deeper story about your foot health. Calluses tend to develop with faulty foot positioning and poor weight distribution, putting undue pressure on specific areas (6). These hardened areas can then lead to pain, discomfort, and even affect your gait. For example, parents who carry their child more to one side might find more developed calluses on that side. Individuals who engage in activities that put repeated stress on their feet, such as runners, dancers, hikers, and other athletes, are more likely to develop calluses. Similarly, professions that involve prolonged pressure on the feet, like nurses, construction work, and retail work, can also lead to the development of calluses. Addressing the root cause is key. Consulting a podiatrist can help identify any structural problems and recommend personalized solutions. Focusing on proper foot alignment and weight distribution during activities can also significantly reduce the formation of corns and calluses.
Positioning Matters: Feet for Peak Performance
Understanding how to position your feet correctly is essential for achieving optimal performance in any sport or physical activity. For instance, knowing how to set your feet and create hip torque during a squatting session can lead to better stability and overall power. It’s important to learn how to screw your feet into the ground to engage your hips and core, which results in added strength and control. Also, take your feet for a walk. The heel-to-toe motion strengthens and stretches your feet.
Massage & Movement
Whether you’re a seasoned athlete, someone who works at a desk, or anything in between, your feet deserve a DIY massage! Using a tennis ball or massage ball to roll out tight spots and improve circulation is a great way to get a deeper massage. Simply apply pressure using your body weight and hunt down those little knots. If you suffer from lower back pain, focus the pressure on the inner arch of the sole (7), this technique stretches the hamstring, and calf muscles providing lower back pain relief. Additionally, regularly engaging in foot stretches and exercises can increase flexibility, strengthen the muscles, and boost balance and stability. As a bonus, you can use your heels to massage your shins, applying pressure to release tension. Trust me, it can get addictive. However, if you prefer getting pampered, treat yourself to a spa.
Indulge in a Little Pampering
Do not underestimate the power of a good pedicure! Pamper your feet with a relaxing soak, gentle exfoliation, and moisturizing lotion. Men, don’t shy away! This self-care ritual not only feels amazing but also keeps your skin healthy and prevents dryness and cracking.
Remember, happy feet are healthy feet, and healthy feet are the foundation for a fit and active life. By prioritizing proper footwear, addressing foot concerns, and incorporating simple self-care practices, you’ll be well on your way to stepping up your fitness game!
Iron Factory Fitness
Reference List:
- Arthritis Foundation. (n.d.). Anatomy of the foot. Retrieved February 22, 2024, from https://www.arthritis.org/health-wellness/about-arthritis/where-it-hurts/anatomy-of-the-foot
- Harvard Health Publishing. (2009, February 1). Special Section: Feet: How Your Feet Work—and Three Steps for Keeping Them Healthy. Harvard Health. Retrieved February 24, 2024, from https://www.health.harvard.edu/newsletter_article/Special-section-Feet-How-your-feet-work—and-three-steps-for-keeping-them-healthy.
- Starrett, K. (2014). Ready to run: Unlocking your potential to run naturally. Victory Belt Publishing.
- Hollander K, van der Zwaard BC, de Villiers JE, Braumann KM, Venter R, Zech A. The effects of being habitually barefoot on foot mechanics and motor performance in children and adolescents aged 6-18 years: study protocol for a multicenter cross-sectional study (Barefoot LIFE project). J Foot Ankle Res. 2016 Sep 2;9(1):36. doi: 10.1186/s13047-016-0166-1. PMID: 27594919; PMCID: PMC5010736.
- Moseley, G. L., & Wiechert, D. M. (2011). The role of proprioception in the management of chronic pain: from peripheral deafferentation to cortical reorganisation. Pain Medicine (Malden, Mass.), 12(7), 1497-1504. https://doi.org/10.1111/j.1526-4637.2011.01310.x
- Freeman, D. B. (2002). Corns and calluses resulting from mechanical hyperkeratosis. American family physician, 65(11), 2277-2280.
- Gligor, Ş., & Istrate, S. (2013). Aspects regarding the beneficial effect of reflexology in low back pain. Timisoara Physical Education and Rehabilitation Journal, 5(10), 43-48.
