| |
Your
feet
Your feet will carry you the
equivalent of three-and-a-half times
around the earth in your lifetime. Yet
most people ignore them, squeeze them
into badly fitting shoes and never give
them a second thought until they start to
hurt. Just like cleaning your teeth and
brushing your hair, caring for your feet
should be part of your daily health
routine.
With 26 bones, 38 muscles and 56
ligaments in each foot, no wonder they
are prone to problems! Podiatrists treat
foot conditions such as calluses, corns,
ingrown toenails, sports injuries and
infections. They give advice on
preventing foot problems in the first
place by selecting the right shoes for
your foot shape and lifestyle. A
podiatrist may prescribe orthoses
(custom-made shoe inserts) to align the
foot correctly and help reduce pain in
the feet, knees or hip joints. You dont
need a referral to see a podiatrist.
Some common foot discomfort can be
treated with natural remedies. To relieve
tinea (athletes foot), apply tea tree
essential oil and myrrh (two drops each
in 10 grams of base cream) twice a day to
the affected area. Alternatively, soak
your feet in a footbath of warm water
with a handful of Epsom salts or baking
soda, three drops of lavender oil and a
few drops of cider vinegar.
Tinea is a fungal infection that thrives
in warm, wet conditions. To prevent it,
wear thongs when showering in public
places and, particularly in humid
weather, keep your feet clean, dry and
aired.
Fallen arches, or flat feet, can be
improved by good posture and exercises to
strengthen the muscles of the arch, such
as the standing poses in yoga. Avoid
thongs and shoes that give your feet no
support.
To avoid foot odour, wash and dry your
feet well, go barefoot at times and wear
footwear that breathes. Shoes need to be
aired and rested (that is, given a day
off), so if youre short on pairs of
shoes, theres a good excuse to go
shopping!
Happy in your own shoes
About 40 per cent of people
(predominantly women) suffer some form of
foot problem in their lives, many of
which could be avoided by wearing the
right shoes. As your body changes shape
with age, so too can your feet. It is
important, therefore, to get your feet
re-measured every time you buy shoes.
It is recommended that there is a space
of at least one centimetre between your
longest toe and the front of your shoe
and sufficient depth and width at the
toes, with a snug grip at the heel. An
upper made from a natural material such
as leather will allow your feet to
breathe. For the sole, however, a rubber
or synthetic material (such as
polyurethane) with a raised pattern is
preferred. These materials are less
slippery than leather and provide good
shock absorption. A cushioned, flexible
shoe (as in running shoes) protects your
feet from hard and uneven surfaces and
acts as a shock absorber. A shoe that
covers the foot well gives good support.
Keep slip-ons, thongs and scuffs for
occasional use only, as they can cause
you to turn your ankle and make your feet
tired.
From tot to teenager
Babies feet are highly
flexible, soft and padded with fat.
Babies derive great delight from kicking
their feet and exploring (especially
sucking on) their toes. These cute antics
actually help lengthen and strengthen
muscles and tendons to prepare the feet
for walking.
Children begin walking anywhere between
eight and 18 months of age. Initially,
toddlers are flat-footed and turn their
feet inwards. However, as the feet
strengthen, normal arches and gait
develop by around five years of age.
(Note: severe in-toeing in the early
years may indicate underlying hip joint
problems.)
It is also normal for a child in the
preschool years to be knock-kneed, which
causes the feet to turn inwards. This
condition should right itself as the legs
straighten and gain strength. Because
children learning to walk receive
important sensory information through the
soles of their feet, they need plenty of
opportunities to go barefoot. They will
delight in the feel of wet sand, springy
grass or soft carpet underfoot while
developing balance, co-ordination and
posture.
Have your childs shoes professionally
fitted to ensure they are snug around the
heel yet have plenty of room for the
toes. A childs foot size can change up to
34 times before the age of 10 so have
their feet re-measured every time you buy
them new shoes. Although a teenage boys
body may still be growing taller, his
feet will stop growing when he reaches,
on average, 16 years of age. Girls feet
stop growing at about 15 years.
Regarding socks for small children,
beware of those with patterns.
Circulation to the toes may be cut off if
the threads on the inside tangle.
Pregnant feet
As a result of carrying
extra weight, pregnant women are likely
to experience some foot pain, especially
in the heels.
To ease the load in the later months of
pregnancy, put your feet up when you can.
Also, consider switching to shoes with
sufficient padding in the heels. You may
need a larger size because of hormonal
changes that not only soften ligaments in
your pelvic and other areas, but also in
your feet.
Good old tootsies
Walking is the easiest and
cheapest form of exercise. It is
recommended that you take a minimum of
6000 steps a day (up to 10,000 daily to
help lower high blood pressure). A
pedometer will take the guesswork out of
estimating your daily steps. If a daily
walk isnt possible, ankle and foot
exercises are a must for good
circulation.
To avoid falls, the elderly are advised
to wear non-slip, supportive shoes and
walk on even surfaces. The safest heels
are low and broad, giving good contact
with the ground. If laces are becoming a
challenge because of difficulty reaching
the feet or because of arthritic fingers,
try shoes with velcro straps as opposed
to slip-ons. For safety, shoes must be
kept in good repair. Arthritis and poor
circulation (leading to chilblains,
slow-healing abrasions or build-up of
toxins) are common foot complaints in the
elderly. Arthritic conditions need
professional care that may include
nutrient supplements, exercise and
special footwear. Circulation to the feet
can be improved by exercise, warmth and a
diet high in fresh water, fruits and
vegetables. Flat slippers that cover the
whole of the foot are best for cold
winter nights, while soft, loose bedsocks
are ideal for sleeping.
To avoid problems with the feet, the
elderly need regular foot maintenance.
However, because of poor vision and
limited flexibility, some people may find
their feet are simply too far away. If
you wish to help an elderly person care
for their feet but cant do so personally,
perhaps you could arrange for a home
podiatry check-up, pedicure or
aromatherapy foot massage.
Strike a pose
In yoga standing poses, the
alignment of the feet is the foundation
for the alignment of the rest of the
body. Practising regular standing poses,
with the feet correctly placed, can
refresh and strengthen the body and mind,
stimulate digestion and circulation and
help teach you the principles of correct
movement in your daily life.
Inverted poses such as headstands and
shoulder stands assist the venous flow
back to the heart and rejuvenate the legs
and feet. If you couldnt imagine yourself
in such positions, there are softer
versions that provide the same
physiological benefits. The key to
finding which postures suit you best is
to find a qualified and understanding
yoga teacher.
A safe, easy posture to practise any time
is tadasana (tada means mountain; asana
means posture). Heres how to do it: in
bare feet, with feet together, stand tall
with your eyes softly focused straight
ahead. Imagine a string attached to the
crown of your head gently drawing your
spine upwards. (Place the back of your
body against a wall if you find it hard
to balance.) Drop your shoulders, letting
your arms hang loosely, and tuck your
buttocks in without jutting your hips
forward. Lift your sternum, feeling your
chest cavity open. Draw your kneecaps and
thigh muscles up, making your legs
strong. Bring your attention down to your
feet. Keeping your heels down, slightly
lift your soles, stretch them forwards
from the arches (including stretching and
spreading your toes) and place them down.
Check that your weight feels centred and
draw up the arches of your feet (a subtle
muscular action). Hold this pose for a
few minutes as you mentally check and
readjust your alignment. Become aware of
the breath, release any tension and aim
for a quiet mind. With practice you will
feel balanced and centred in the mind as
well as the body.
Pampering hard workers
After a hectic day your feet
may need some extra pampering. Simply
putting your feet up will help ease
pressure, improve circulation and induce
a more restful state, or you could try a
footbath. First, rub any dry, flaky skin
on your feet with a pumice stone. Add two
drops each of peppermint and lavender
essential oils to a tub of warm water.
Nestle into your favourite chair and soak
your feet as you listen to relaxing music
or read a good book. Finally, dry your
feet thoroughly, clip your toenails if
needed (straight across) and massage your
feet with a non-greasy moisturiser.
Alternatively, you could massage the
essential oils (mixed with 10 grams of
base cream) into clean feet just before
snuggling into bed at night.
Zoning in
Reflexology is an ancient
art based on the principle that there are
reflexes in the feet that relate to all
areas of the body. There are ten zones in
the body (five on each side), which run
lengthwise and through the body. These
zones are considered a channel for
intangible life energy (chi). Therefore,
a tender area in the foot may indicate an
energy blockage or imbalance in the
corresponding organ or tissues.
The reflexologist is a channel for
healing; the laying on of hands coupled
with gentle, firm pressure to the reflex
areas enables healing energy to circulate
throughout the body. Nerve tension is
released (by the opening and clearing of
neural pathways), uric acid and
crystalline deposits are broken up and
circulation is stimulated. The seven
energy centres (chakras) are unblocked
and energy flows, bringing the body, mind
and spirit into balance. To benefit fully
from reflexology, regular treatments
(weekly or fortnightly) are recommended.
After a session you are likely to feel
both revitalised and relaxed and able to
sleep soundly at night.
If you love them, set
them free!
At times our feet are
revered. Youve probably seen a framed
close-up photo of a newborns tiny, curled
feet taking pride of place on a familys
wall. Perhaps youve noticed a crinkly
pair of babys first shoes, bronzed for
ever, on someones mantelpiece. In
maternity hospitals, a midwife may offer
to take hand and foot prints of a baby
who has passed away a tiny memento that
is much cherished. And what of the
magnificent artworks produced by the
talented foot and mouth painters?
Your feet really are special. So instead
of neglecting them, set them free! Go
barefoot and walk and run, bend and
stretch.
This Web site is intended
for Australian residents and is not a
substitute for independent professional
advice. Information and interactions
contained in this Web site are for
information purposes only and are not
intended to be used to diagnose, treat,
cure or prevent any disease. Further, the
accuracy, currency and completeness of
the information available on this Web
site cannot be guaranteed. Lifestyle Home
Services, Its Affiliates or agents do not
accept any liability for any injury, loss
or damage incurred by use of or reliance
on the information made available via or
through this Website whether arising from
negligence or otherwise. |
Certified Organic
Healthy Lifestyle Choices
|
