| "My
feet are killing me!" is a complaint heard more frequently
in middle age, especially from women. The devil in this case usually
takes the shape of fashionable shoes, where the foot is frequently
squeezed into shapes and positions it was never designed to tolerate.
Particularly unhealthy for the foot was the formerly fashionable
spike heel and pointed toe.
Any
heel two inches or higher will force the full weight of the
body onto the smaller bones in the front of the foot and squeeze
the toes into the forepart of the shoes. This hurt the arch,
causes calluses on the sole of the foot, and can lead to various
bone deformities.
The major solution to this
problem is to buy good shoes that really fit. The shoes should
be moderately broad across the instep, have a straight inner
border, and a moderately low heel. To fit properly, shoes should
extend one-half inch to three-fourths inch beyond the longest
toe.
Avoid wearing shoes that have
no support. Also if you feel you must wear high heels, only
do so for short periods of time. Extremely high heels worn constantly
force the foot forward and upset body balance. Changing heel
height several times a day will rest the feet and give the muscles
in the back of the legs a chance to return to their normal position.
It's highly desirable to wear different shoes each day, or at
least alternate two pairs. This gives the shoes a chance to
dry out completely. Dust shoes with a mild powder when removed.
Exercise your feet by trying
these simple steps recommended by leading podiatrics:
„Ï
Extend the toes and flex rapidly
for a minute or two. Rotate the feet in circles at the ankles.
Try picking up a marble or pencil with your toes; this will
give them agility and strength.
„Ï
Stand on a book with your toes
extended over the edge. Then curl your toes down as far as possible,
grasping the cover.
„Ï
After an unusually active day,
refresh the feet with an alcohol rub. Follow this with a foot
massage, squeezing the feet between your hands. When you are
tired, rest with your feet up. Try lying down for about a half-hour
with your feet higher than your head, using pillows to prop
up your legs.
„Ï
Walk barefoot on uneven sandy
beaches and thick grass. This limbers up the feet and makes
the toes work. Walking anywhere is one of the best exercises
for the feet if you learn to walk properly and cultivate good
posture.
Keep toes pointed ahead, and
lift rather than push the foot, letting it come down flat on
the ground, placing little weight on the heel. Your toes will
come alive, and your feet will become more active. |
