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| Foot notes - Womens Health Issue; avoiding foot problems - includes related articles on buying shoes and editors' favorite foot remedies Martha SchindlerA little pampering can make your feet look and feel fabulous. Leonardo da Vinci called the foot "a masterpiece of engineering and a work of art." It has 26 bones, 33 separate joints and moves in an infinite variety of ways: flexing and flattening, pointing and springing. When we walk, feet valiantly soak up our body's weight with each step. If we go jogging, they absorb even more--up to four times our weight. Most of us take about 10,000 strides each day; in a lifetime, that's the equivalent of four laps around the world. Yet, we often overlook all that hard work, unless, of course, our feet ache. "When our feet hurt," said Socrates, "we hurt all over." Foot problems are not normal, nor do they have to be tolerated. Unsightly calluses and corns, itchy fungal infections, embarrassing odor and continual pain are all signs that something is amiss and should be (and can, be) fixed. Three-quarters of Americans experience some kind of foot pain, according to the American Podiatric Medical Association in Bethesda, Md. continued below... |
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Women have roughly four times the trouble with their feet as men do, thanks to the shoes we wear. "Probably the most common and preventable cause of foot pain is footwear," confirms Robert H. Leland, ., assistant professor of orthopedic surgery and a foot specialist at Wayne State University in Detroit. But it's not just spike heels and slingbacks that cause the laundry list of ailments, including hammer and claw toes, bunions and bumpy heel growths known variously as Haglund's deformity, bone spurs, boot bite and pump bump. Any shoes, even the most orthopedic-looking Doc Maartens or Birkenstocks, can create problems if they don't fit right (see "If the Shoe Fits,").
Keeping feet healthy is the key to keeping the rest of the body healthy. "Your feet are your foundation," explains Gary Spencer, .M., a holistic podiatrist in Renton, Wash "Every motion of the foot mandates a motion in the spine and throughout the rest of your body." Problems, such as back or knee pain may, in fact, be related to your feet's shape and structure. A podiatrist can prescribe orthotics, custom-made shoe inserts, to compensate for the foot's failings.
While shoes account for most foot ailments, they don't carry all the blame. Standing for long hours, straining your muscles, picking up a fungus in a public shower, even cutting your toenails incorrectly can all tax your feet and make them ache. The good news is a little TLC and the following natural remedies will go a long way toward keeping your feet in top shape.
Athlete's Foot
This itching, burning, scaling condition comes from a fungus that thrives in warm, moist areas. Foot sprays or powders that contain tea tree oil, a potent antimicrobial and antifungal native to Australia, not only fight the fungus but also help keep feet clean and dry.
Blisters
Friction and pressure cause these small, fluid-filled pouches of skin. Blisters are not normal, so if you're getting them, try wearing another pair of shoes or opt for two layers of socks to cushion your foot and to prevent friction (the socks rub against each other instead of your foot). For large or painful blisters, Spencer advises using a sterilized needle to make a small hole at the edge of the blister, then gently "milk" the fluid out. Do not cut away the skin. Clean the area thoroughly, spray with tea tree oil, then bandage. Consult your doctor if you notice signs of infection, such as redness and swelling.
Calluses
These are thickened, often painful, patches of skin that form on heels, toes and other areas when shoes rub against bony places. If you've developed calluses, determine which shoes are causing them and check them for spots that might be rubbing. It may be time to replace the insoles or retire the shoes altogether. To remove calluses, try this remedy recommended by Spencer: First, make a foot bath by dissolving a half cup of baking soda or apple cider vinegar in two gallons of warm water. Soak your feet for 10 minutes, then dry them thoroughly. Next, rub rough areas with a natural pumice stone or foot file. (Never attempt to cut off a callus.) Finally, apply a rich cream. If you do this at night, lavish on a little extra, put on some cotton socks and let the cream work overnight. In the morning, your feet will feel refreshed. This night-time treatment (minus the soak and pumice stone rub) is especially soothing for cracked heels.
Fatigued Feet
Nothing beats cooling, invigorating peppermint. Dunk your feet in a basin of warm water that contains 15 drops of peppermint essential oil. Foot sprays also give you a refreshing lift. To make a spray: Mix 5 drops of peppermint essential oil with 5 drops of rosemary essential oil (which stimulates circulation) in 4 ounces of witch hazel. Pour into a glass bottle with a spray top and use as needed. Commercial foot soaks and sprays can also be found in natural food stores.
Muscle Pain
Tight foot muscles can cause discomfort and even deformities, such as hammer toes. "Some people develop a muscle imbalance in which the big muscles in the leg overpower the little muscles in the foot," explains Leland. He recommends this stretch to keep foot muscles supple: While standing, push your toes down and into the floor. Hold the stretch for 10 seconds, then relax and repeat on the opposite foot. Repeat up to 20 times on each foot.
If the bottoms of your heels hurt, try stretching the Achilles tendons. With your palms at shoulder height, press against a wall. Keep one knee straight while you bend the other and push your hips forward, keeping both heels flat on the floor. When you feel a stretch in your heel and arch, hold the position for 10 seconds, then relax and straighten up. Repeat 20 times for each foot.
Consider keeping a foot roller or even. a tennis ball beneath your desk for an effortless workout anytime. Just slip off your shoes and casually roll your feet on the roller or ball.
To really pamper your feet, release tension and improve circulation, try massage. You can practice basic reflexology--the stimulation of various points on the sole of the foot related to different parts of the body--simply by rubbing your feet gently for a few minutes, says Viv Johnson, a reflexologist and massage therapist in Winter Park, Fla. For a relaxing do-it-yourself reflexology session, apply your favorite foot cream or massage oil and use slow and firm strokes, concentrating on any areas that feel sore.
Nail Ailments
Avoid ingrown toenails (when the nail grows into the surrounding skin and causes an infection) by clipping them straight across, leaving nails a bit longer than the tips of your toes. Never trim your toenails on the sides. If you think you're developing an ingrown nail, Leland suggests pushing the skin back and away from the nail. If you already have an ingrown nail, consult a health-care practitioner about removing it.
Cuticles are important barriers against infection, so keep them moisturized. When skin gets dried out, the cuticles get ragged and the surrounding skin rips, providing easy access for disease-causing germs. Never cut cuticles. Instead, gently push them back when they're soft (after bathing) and moisturize with sesame oil or vitamin E (squeeze the liquid out of a capsule).
Perspiration and Odor
Your feet have approximately 250,000 sweat glands, which excrete as much as half a pint of moisture each day. For especially sweaty or smelly feet, try using cypress essential oil, which serves as both an antiperspirant and as an odor-fighting antimicrobial. Laurel Vukovic, an herbalist in Ashland, Ore., recommends adding 15 drops of cypress oil to a basin of warm water and soaking your feet for 10 minutes. You also can make a cypress splash by diluting 5 drops of cypress oil in a tablespoon of witch hazel; apply directly as needed.
Foot problems are easily treated, but if they persist, don't hesitate to go to a podiatrist. With just a little care, you'll soon have a real spring in your step.
Editors' Picks
Aubrey Organics Feet Relief Massage Creme; (800) AUBREYH
Aphrodisia Naturals Tea Tree Cooling Foot Soak; (718) 383-3677
CamoCare Soothing Creme; (800) CamoCare
Desert Essence Eco-Harvest Tea Tree Relief Spray; (800) 848-7331
Dr. Hauschka's Sage Foot Bath and Rosemary Foot Balsam; (800) 247-9907
Earth Therapeutics Tea Tree Oil Foot Repair Balm with Aloe Vera and Chamomile; (800) 789-3580
Eneslow's Masseur reflexology sandal; (212) 477-2300
Burt's Bees Farmer's Market Coconut Foot Creme; (888) 506-7337
Gena's Feet to Go: A Home Footcare Kit; (800) 233-GENA
Gilden Tree's Body and Sole Stone; (888) 445-3368
J and E Atkinson's I Coloniali's Chinese Leg and Foot Massage Creme; (800) 711-4880
Jason Natural Cosmetic's Beautiful Legs and Fabulous Feet Anti-Stress Moisturizer (800) JASON-05
Thursday Plantation Tea Tree Foot Powder; (800) 937-0500
RELATED ARTICLE: If the Shoe Fits
Healthy, happy feet require good shoes. Your shoes should fit properly and be suited for the activities you're doing. Here are four easy tips:
* Don't buy shoes just because they're "your size." Feet grow and change throughout your lifetime, and shoe sizes vary among brands and styles. Have your feet measured regularly (most people have one foot larger than the other) and fit to the largest foot.
* Shop for shoes at the end of the day when your feet are most swollen. Try them on with the socks you usually wear.
* Be sure there is a 3/8-inch to 1/2-inch space past your longest toe at the end of, each shoe (you should be able to fully extend your toes when you're standing). The ball of your foot should fit easily into the widest part of the shoe, and your heel should fit comfortably with minimal slippage as you walk. If you're counting on the shoes to stretch or give with wear, don't buy them.
* Exercise in the right shoes. Running shoes should have a wide, cushioned heel and sole as well as a toe box that's big enough to allow your toes to extend and grip as you run. Walking shoes need shock absorption in the heel and ball of the foot. Look for a slightly rounded sole, called a "rocker bottom," to help your stride and decrease the stress on your foot. For aerobics or tennis, pick shoes with cushioning under the ball of the foot and support for side-to-side movements.