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Feet are complex structures, which may reflect
your general health and well-being. Symptoms such as persistent
pain or soreness are warning signs. If, for example, you neglect
a painful joint, it can deteriorate and become acutely painful.
Then you may start walking badly to avoid the pain and that
can lead to more serious postural problems.
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Wear footwear that supports the foot properly,
reducing the chance of injury.
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Don’t wear the same shoes every day.
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Choose footwear made of natural materials
to help your feet to breathe.
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Air trainers before and after exercise to
prevent build up of bacteria.
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If you suffer from knee, hip or back pain,
which has resisted treatment, consider visiting a state-registered
chiropodist. Sometimes a small structural or functional
imbalance in the foot may cause problems further up the
body. What you wear on your feet can affect you further
up your body.
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Change stockings or socks at least once a
day. Choose socks containing at least 70 per cent cotton
or wool. Some socks made from man-made fibres can help keep
sweat away from the skin, keeping the skin dry and reducing
odour.
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Choose footwear made from natural fibres to
allow your feet to breathe.
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Calf stretches help to keep feet supple and
keep a good range of movement. To stretch your calf and
heel, stand facing a wall with feet hip width apart and
slightly bent at the knee. Take one step forwards, and using
your arms to lean against the wall, keep your leg in front
bent and the leg behind straight. Both feet should be flat
on the ground. Lean in towards the wall, as you do, you
should feel your muscles stretching in your calf and heel.
Hold and slowly return to a standing position. Do this with
each leg about five times. Seek further help if you experience
problems doing this exercise.
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Vary your heel heights from day to day, one-day
wearing low heels, and the next day slightly higher heels.
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Vary shoe types.
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For everyday use, keep heel heights to about
2cm.
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Consider wearing shoes with a strap or lace
over the instep rather than slip-ons. This will help stop
your foot sliding forward, a bit like a seatbelt in a car.
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Diabetes can affect the feet. People suffering
from diabetes may experience poor circulation and sensation
in their feet. Even the smallest injury can lead to infection,
which, if not treated promptly, may lead to serious complications.
If you have diabetes, it is important to examine your feet
daily. Anyone with diabetes should consult their podiatrist
regularly and have a full annual review and assessment.
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To refresh feet, massage gently with a foot
roller, or better still, ask you partner to massage
your feet.
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Sitting with your feet up for 10 minutes after
a long day helps circulation.
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Your feet can mirror your general health –
conditions such as arthritis, diabetes, neurological and
circulatory disorders may show initial symptoms in the feet.
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Circle your feet ten times in each direction,
keeping your leg as still as possible.
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Consciously straighten your toes and wriggle
them around.
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Raise, point, then curl your toes for five
seconds each, repeated ten times – this is particularly
good for toe cramps or hammer toes.
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Circle the alphabet with your feet. (A good
exercise you can do while sitting at your desk in the office.)
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Visit a registered podiatrist/chiropodist
for advice. You can take your shoes with you for specific
advice on footwear.
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AN ESTIMATED 85 per cent of the population are walking
around in the wrong-sized shoes, say researchers at
the Homerton Hospital, in East London. Therefore, have
your feet measured EVERY time you purchase shoes.
*-----------------HOT TIP------------------* |
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