Walking barefoot at home or holding on to an aging pair of sneakers can quietly undermine foot health, specialists warn. The feet carry the body's entire weight, yet they are easy to neglect until pain sets in.
Even Sneakers That Look Fine Can Be a Problem
Prevention, a U.S. health publication, recently drew on advice from podiatrists to outline everyday habits that can harm the feet.
The first habit the specialists flagged was wearing worn-out shoes for too long. Sneakers may show little outward damage, but after extended use the cushioning in the midsole loses its ability to absorb impact. Walking or running repeatedly in that condition puts mounting strain on the soles and heels, raising the risk of conditions such as plantar fasciitis and Achilles tendinitis.
When deciding whether to replace sneakers, it is best to weigh both how long they have been worn and how much activity they have absorbed. Specialists recommend checking for wear after roughly 480 to 800 kilometers of walking or running. Rotating two pairs can also help spread out the strain on each one.
Design and a familiar size alone are not enough when buying new shoes, because materials and width can differ even within the same brand and model.
Feet also swell somewhat over the course of a day, so visiting a store in the late afternoon and trying shoes on is advisable.
High heels call for caution as well. Heels of 7.6 centimeters or more concentrate body weight on the front of the foot and can reduce ankle stability. To ease the load, a shoe with a wider heel and ample room in the toe box is the better choice.
Going Barefoot at Home May Worsen Sole Pain
Slipping off shoes and socks on arriving home and going barefoot also warrants care, depending on the condition of the feet.
People who already have pain in the soles or heels may find the discomfort worsens after long stretches of walking on hard wood or marble floors, which absorb little impact.
For those with frequent foot pain, indoor shoes that firmly support the arch and provide moderate cushioning can help. Choosing a pair that does not slip on the floor matters as well.
That does not mean going barefoot indoors is harmful for everyone. The decision should rest on the condition of the feet and the type of flooring.
In damp, shared spaces such as gym showers and public bathhouses, by contrast, it is better not to go barefoot.
Such places carry the risk of exposure to the fungi that cause athlete's foot. Specialists advise wearing personal slippers and drying the feet thoroughly afterward, including between the toes.
Minor Pain Should Not Be Ignored
Regularly checking the condition of one's own feet is also important. For most people, examining the top and sole of the foot and the spaces between the toes two or three times a week is advisable, looking for cuts, calluses or changes in skin color.
People with diabetes or peripheral neuropathy should check their feet daily. Dulled sensation can leave small wounds unnoticed, and in severe cases they can progress to ulcers.
Foot pain that follows long walks or exercise should not be brushed aside either. Altering one's gait to avoid pain can place strain not only on the feet but also on the knees and lower back. When the feet feel sore after activity, ample rest is advisable, along with cold compresses and light stretching as needed to relieve tension.
Simple exercises that maintain flexibility in the feet and calves can help as well. Stretching the calf muscles while braced against a wall, or picking up a towel with the toes, are among the common examples.
Those with heel pain, however, should be careful with exercises that drop the heel deeply off the edge of a step, which can aggravate symptoms.
Rather than searching for special treatments, specialists advise checking the state of one's shoes and correcting habits that overburden the feet. When pain recurs or persists, it is best to see a doctor to identify the cause rather than dismiss it as simple fatigue.
