Since early humans developed the ability to walk upright, our feet have performed one of the most important functions of our entire body. They need to be strong enough to absorb the shock of our weight with each step; nimble enough to perform intricate movements that allow us to pivot, rise on our toes and leap; as well as stable enough to ensure good posture and prevent us from falling.
With 26 bones, 33 joints and more than 100 ligaments, muscles and tendons in each foot, they are incredibly complex, as well as extremely susceptible to injury. So, why is it one area of the body that – apart from pedicures to beautify them – we tend to neglect? Katrina Richards, president of the Australian Podiatry Association (APodA) and a practising podiatrist, says that our feet are not only a keen indicator of our overall health, but warns that not looking after them can lead to bigger problems.
“How your foot touches the ground and the type of angle it hits affects all the way through your body, which is why flat feet can lead to knee, hip and back problems,” she says. “Or, if you have a high-arched foot, then you’re not getting as much shock attenuation that you’d get with each step if your foot was flattening out nicely. So, that’s where orthotic therapy to get the angles within your foot posture right, as well as footwear, becomes important.”
Here, Katrina tackles some common foot questions…
What should a perfect foot look like?
“It doesn’t matter what your foot looks like – what matters is how it feels, and your foot shouldn’t hurt,” Katrina says. “You have the perfect feet for you if they can tolerate whatever activity you are doing.”
What can your feet tell you about your overall health?
While callouses, corns and bunions can reveal a lot about what kind of shoes you wear daily, your feet are also a great indicator when it comes to diabetes – which is, says Katrina, the second leading cause of lower-limb amputation in the world after trauma.
“Diabetes can ravage your feet,” she explains. “You can lose sensation, so you can’t feel if you’ve cut yourself or have a stone in your shoe. It’s a huge workload within podiatry.”
Why do I have foot pain in the mornings?
“There’s a phenomenon called ‘first step pain’ which can often be a sign of plantar fasciitis,” Katrina says. Felt most commonly in your heel, not only can it occur first thing in the morning, but after any significant amount of time off your feet. One of the most common orthopaedic complaints, this occurs after your plantar fascia – the ligament which connects your heel to the front of your foot – becomes inflamed.
“The pain can be a very debilitating problem which we would treat with things like footwear modifications, orthotics, taping and strapping, recommending pharmacological options and stretching programs,” Katrina says, advising that you should see a podiatrist if you experience these symptoms.
How can I repair cracked heels?
Aside from self-care at home with a pumice stone and a foot moisturiser (avoid leaving unabsorbed lotion between your toes to prevent fungal infections), a podiatrist is your safest bet for not only removing dry and cracked skin, but also stubborn corns or callouses on the soles of your feet using sharp debridement.
“It’s generally painless, unless you have a really deep crack that has broken the skin,” Katrina says. “Going to your podiatrist is the safest way to remove hard and dead skin from your feet because we have amazing infection control standards, as well as being a regulated professional.”
What should I watch out for when it comes to my toenails?
“They should be easy to cut and easy to maintain but it’s very common to get things like fungal infections,” Katrina warns. “If your toenails get really thick and flaky and crumbly, it’s likely a fungal infection which is caused by a bug similar to tinea.”
Thick nails can also be a sign of trauma. “I call it ‘boy feet’ – you know, tradies with their toes hitting the end of their steel-capped boots or people who play a sport like soccer,” Katrina says. And lastly, there’s the dreaded ingrown toenail. “If you don’t cut your nails properly and get the whole nail out, then a little spike can grow up into the skin and cause trouble,” Katrina says.
She adds that it’s essential to see a podiatrist and not to attempt to treat this painful condition yourself.
What’s worse for our feet: flip-flops, ballet flats or high heels?
Turns out, all three are problematic. “We don’t like being the fun police, but sometimes we have to be!” Katrina says. “If you’re buying a flat shoe, get one that has a nice contoured support throughout the arch.
Really high heels can increase the pressure on your forefoot, plus they are usually narrow, so can predispose towards corns and calluses, and throw your centre of gravity [leading to falls]. And there’s a correlation between cracked heels and backless shoes – there’s that repetitive banging against your foot.” Opt for sandals with straps at the front and back of the foot.
How often should I change my runners?
At least annually; closer to every few months if you’re a keen jogger. “Don’t take the grip of your sneakers wearing out to be the sign it’s time to get a new pair,” Katrina warns. “It’s really about the support level within the shoe, and if you run a lot, you should change them frequently.”
I have pain in the ball of my foot. Why is that happening?
While bunions are common in that area, surprisingly, they’re actually unlikely to be the cause of pain (unless this is paired with a set of often-worn, ill-fitting shoes). “You can get nerve impingements between your toes in the forefront region,” Katrina says of another potential cause, “but sometimes it’s just as simple as getting a corn removed because they can be terribly painful underneath your feet.
A corn is just that hard skin building up in a really specific spot, usually under a joint. A callous is more diffuse and probably not as painful.”
Any last tips?
“If you have diabetes, look at your feet every day and make sure they look normal because you can’t rely on pain to be an indicator of a problem,” Katrina says. “And if there’s a pair of shoes that hurt, don’t wear them! People pay good money for me to tell them to just throw those uncomfortable shoes out!”
