LOOK AFTER YOUR FEET…

P.Bamila
Dept. of Podiatry

As one grows older,  regular use and misuse of feet result in many changes  that affect their  shape, size and location of the fat pads on the underside, condition of the skin and toenails, health of the bones, movement and cartilage of the joints, circulation, and sensation in the feet. We rarely realize that we depend heavily on healthy feet to support ourselves and so foot problems should be prevented, or if they do happen, they should be treated  at the early stages. 

Common foot disorders in the older adult:











•     The big toe bends towards the other toes. A bunion may form on the outside edge of the knuckle of the big toe, and the big toe may lie on top of  the other toes.

•     The middle joint of the smaller toes may  protrude  and result in a painful callus on top of the joint due to friction and pressure of the shoe.

•    Pain in the joint, poor weight- bearing, and tenderness in the joint when pressure is applied may interfere with normal walking.

•    Blood vessels in the feet narrow due to circulation problems as a result of diabetes and vascular diseases. This can affect the skin and soft tissues and prevent healing of open wounds.

•     Foot problems are often related to footwear. We wear shoes to protect our feet, to keep feet clean, and for fashion. Shoes that do not support the foot properly cause foot deformities and pain because muscles become weak from disuse and allow supportive ligaments of the foot to stretch which permanently affects their structure.

•    Narrow, pointed toe boxes of shoes squeeze the toes together. This results in overlapping toes, pressure points, and decreased circulation. High heels also hurt the toes, make the ankle less stable, and the ball of the foot  has to bear too much of the  weight of the body. In addition, if used for a long time high heels can cause permanent damage to the heel cord, the toe extensor muscles on the top of the foot, and supportive structures in the arch of the foot. All these changes alter the structure and functional capacity of the foot.

Look after your feet so that you do not develop permanent foot problems.

BE SURE TO EXERCISE YOUR FEET! 

FOOT EXERCISES

1.  Sit in a chair, with feet flat on floor. Raise your toes off the floor several times. Keep the ball of the foot on floor. This helps maintain normal flexibility of the toe joints which is important for normal walking.

2.  Sit in a chair, with feet flat on floor. Slide foot back under the chair. Raise the heel, keeping the ball of the foot and the toes on the floor. This stretches tight muscles under the foot and maintains normal flexibility of the toe joints.

3 Sit in a chair, with feet flat on floor. Keeping the feet and toes flat on the floor, press the toes into the floor. Keep them straight as much as possible, not allowing them to curl. This strengthens small muscles of the toes that arise in the foot and are attached to the bones of the toes. 

4.  Sit in a chair, with feet dangling. Spread the toes apart as far as possible, then squeeze together as tight as possible. After practice, some people can put a wide rubber band around their toes and spread them against resistance, further increasing strength of the small muscles of the toes.

5.  Sit in a chair, with feet flat on the floor on the end of a bath towel. Curl the toes and draw the towel under the foot. As strength improves, add a weight to the other end of the towel.This strengthens small muscles of the toes.

6.  Sit in a chair. Place a marble on the floor, and pick it up with your toes. Strengthens small muscles of the toes.

7. Stand, holding lightly onto a counter top or heavy chair for balance. Rise up on your tip toes, then rock back to your heels, lifting your toes off the floor. This may also be done sitting if you cannot stand. This improves balance and leg strength when done standing, It  increases flexibility of foot and ankle and strengthens muscle on the front of your lower leg just to the outside of the shin bone. It is important to keep this muscle strong and your ankle flexible so that you can pick up your toes when you walk, and avoid tripping.

8.  Sit in a chair. Straighten one knee and flex the ankle. Point the toes toward the knee and feel the calf muscle stretch. Repeat 4 times on each leg, alternating legs.  This exercise will help avoid cramping in the lower leg.

Reference PUT YOUR BEST FOOT FORWARD!
by Lori McCormick, PT