Best Foot Forward: New Year’s Resolutions for Healthy Feet If taking better care of your health is one of your New Year’s resolutions, start from the bottom up. The feet are our foundation! We often don’t think of our foot health until there’s a problem with our feet. This year, promise yourself you’ll take better care of your entire body. Here are a few simple healthy foot habits to keep you on your toes in the New Year. Healthy Feet Resolution #1: Walk More Walking is one of the simplest forms of exercise; it doesn’t require any special equipment, it can be done in almost any weather, and it’s good for your overall health – including your feet. It helps stimulate the circulation and nerves in your feet and strengthen muscles. Even in small 15-20 minute doses, walking will help keep your feet and your body in shape. Use boots with good insulation and good soles in winter, or ice grippers over your boots in icy weather when walking outdoors. Using Nordic walking poles can help maintain good balance and posture while walking. Healthy Feet Resolution #2: Work on your balance Balance is not usually one of the things we think about training during our life, but having good balance can prevent slips, trips, and falls and ankle sprains. The great part is, it’s very easy to improve balance; just practice standing on one leg with your eyes closed! Do this for about 30-60 seconds on each foot every day. Start with using your hand on the wall to assist, and prevent falling, but after a few weeks you won’t need to hold on any more. Healthy Feet Resolution #3: Shed a Few Pounds If this isn’t already on your New Year’s resolution list, here’s one reason you should consider adding it. Less weight means less stress on feet, knees, and hips, which is especially important if you play sports or work on your feet all day or if you have arthritis or diabetes. If you’re already at a healthy weight, keep up the good work! Your feet are one step closer to staying healthy in 2016. Healthy Feet Resolution #4: Have Regular Check-ups Your feet help you get around even more than your car does, so you should definitely be taking them in for regular check-ups. Regular visits to the Chiropodist (Foot Specialist), will let you know if there’s anything you should be paying closer attention to, if you already have a foot condition or other condition that affects your feet (e.g., diabetes). If you start a new exercise program, muscle aches are normal at first, but if you develop pain in the feet or legs that does not go away after a rest day make sure to call and book a Chiropody appointment. Healthy Feet Resolution #5: Eat for Your Feet What goes in your mouth affects your body – even all the way down to your feet. We all need to think about eating well to maintain a good body weight and for vitality and long term health. If you have gout or diabetes, maintaining a healthy eating plan can reduce your symptoms. Once you know which foods to avoid, you can find healthy alternatives that won’t trigger your symptoms. Also think about the other things we ingest – smoking can dramatically decrease the circulation to the legs and feet, and over-use of alcohol can cause numbness in the feet. Healthy Feet Resolution #6: Shape Up Your Shoes When it comes to improving foot health, 2 quick-fix recommendations for improving your shoe collection are: 1. Ditch the high heels and flip-flops. Both of these types of shoes can be hazardous to your foot health. High heels force the foot into an unnatural position, and can damage the foot’s structure, resulting in corns, callus, bunions and hammer toes. Flip-flops offer no support for the foot, often resulting in arch or heel pain, and the open design leaves your foot more susceptible to injury and infections, like athletes foot 2. Replace old athletic or walking shoes. Over time, even the best shoe loses its ability to adequately support and cushion your feet during activity. If you continue wearing them, you could end up throwing off the alignment of your foot. Worn-out shoes also put you at greater risk for sports injuries. Shoes that have been worn indoors, for example at the gym, may still look good on the sole while having lost their mid-sole cushioning over time. Think about replacing them at least yearly – more frequently if running regularly with them. Healthy Feet Resolution #7: Look After Your Skin Dry cracked skin can be a common winter problem for the feet. Cracked skin is more prone to bacterial and fungal infections. Make sure you are using a good moisturizing cream after each shower, and gently file any callused areas with a foot file or pumice stone. If you have persistent or painful cracks, or thick corns or callus seek professional help. Call and book a Chiropody assessment. The path to achieving your New Year’s resolutions awaits you, don’t forget to make sure your feet can take you there. Now’s the perfect time to schedule your appointment call us at Body and Sole in Kemptville. 613 258 5508. We can help with all your foot care and foot orthotic needs.