April is National Foot Health Awareness Month, and since spring is here (and summer is right around the corner), it’s a great time to make sure your feet are in good shape for the warm weather ahead.
If you have diabetes, you likely already know about the importance of good foot care. Nerve damage in the feet and legs is a common diabetes-related complication; if this happens, you can lose feeling in your feet which, in turn, can prevent you from feeling or noticing cuts, sores, or even infections in your feet. These issues raise the risk of amputation if not caught and treated early. People with diabetes are also at risk for peripheral arterial disease (PAD), which can lead to poor circulation in the legs and feet, causing pain, fatigue, burning, or discomfort in the muscles of the legs and feet. PAD can make it harder for your foot to fight infection and heal, says the American Diabetes Association.
Diabetes aside, foot pain affects up to 87% of people at some point in their lives, and one-third of older adults has foot pain, stiffness, or aching feet, according to the Health in Aging Foundation.
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Fortunately, foot problems don’t have to happen. Keeping your blood sugars and A1C in target range as much as possible can help. There are a lot of other things you can do, too, to keep your feet healthy.
Steps for foot health
Check your feet every day.
Look for cuts, sores, bruises, swelling, redness, corns, calluses, and any other changes to the skin or toenails. If you have trouble seeing your feet, use a mirror or ask a family member or friend to help you. Notify your doctor or podiatrist if cuts or sores are not healing or if swelling or pain is not going away.
Keep your feet clean and moisturized.
That means washing your feet daily in warm water, but not soaking them. Dry your feet completely, then apply lotion to the tops and bottoms of your feet. Avoid putting lotion between your toes, since that could lead to infection. Make sure to regularly apply moisturizer to your feet to avoid itching and cracking.
Avoid going barefoot.
It’s tempting to kick off your shoes and pad around the house, walk around the yard, or take a long walk on the beach. But the risk of foot injury is high when you go barefoot. Always wear shoes (or slippers if you’re inside) and check your shoes for pebbles or other objects that might be inside before you put them on.
Buy well-fitting shoes.
Ideally, get your feet measured when you’re buying shoes and get your feet measured later in the day, too. There should be about half an inch between the end of your longest toe and the front of the shoe. Make sure the back of the shoe fits, too, to avoid rubbing and blisters. Try on both shoes and walk around the store. Your shoes should be comfortable when you try them on for the first time. Avoid shoes that are too flat or that have high heels. Flip-flops aren’t secure enough on your feet and can lead to injury, pain in the feet, and ankle, back, and hip problems.
Know when to replace shoes.
If you wear the same shoes three or four days a week, replace them every eight to 12 months, or more often if they’re showing a lot of wear and tear. You may need to replace them more often if you are overweight or walk frequently. Athletic shoes generally last 350 to 500 miles; if you walk 30 to 60 minutes a day, you’ll likely need to replace athletic shoes every three to six months.
Trim toenails properly.
Trim your toenails about every six to eight weeks. Toenails that are too long can break and can cut other toes on your feet and increase the risk of a fungal infection. Too short toenails can lead to ingrown nails. When it’s time to trim your nails, make sure your feet are clean and dry, use clean toenail clippers or nail scissors, and cut your nails straight across (don’t round the edges). You may need to file your toenails if there are any rough spots. However, leave the toenail trimming to a podiatrist if you have very thick nails, neuropathy, or peripheral vascular disease. By the way, avoid removing calluses or corns yourself — leave that to a podiatrist, as well.
Prepare properly for pedicures.
It’s a good idea to check with your doctor or podiatrist about getting a pedicure, since there’s a risk of infection. Skip the pedicure if you have an infection, cuts, or open sores on your legs or feet. Also, don’t shave your legs two days before getting a pedicure. Make sure the salon is clean and that they disinfect the foot bathes between customers. Nail tools should be disinfected, too, ideally with an autoclave. Consider bringing your own nail tools to be on the safe side. Finally, let the nail technician know that you have diabetes so that they can take extra precautions to avoid scratching or cutting the skin.
Give your nails a break from nail polish.
Painted nails are pretty, but leaving nail polish on your toenails for too long can cause fungus, bacteria, and even mold and mildew to build up under the nail plate (that’s the hard part of the nail on top of the skin). White spots, thickened nails, or yellow nails are signs of toenail fungus. To avoid this, try to go a few weeks without wearing nail polish to let your nails breathe. Anti-fungal nail polish is available, but check with your doctor or podiatrist to find out if it’s safe for you to use.
Don’t skip the sunscreen.
Sunscreen isn’t just for your face, arms, and legs. Your feet need protection against UV radiation, too. And if you’ve ever gotten a sunburn on your feet, you know how painful it can be to wear shoes or even walk. The American College of Foot and Ankle Surgeons (ACFAS) states that melanoma and other types of skin cancer of the feet are common and can be fatal. Make sure to put sunscreen on your feet (all the way to the toes), including the bottom of your feet, as well. If you notice any abnormal looking moles, freckles, or spots anywhere on your feet, including under your toenails, make sure to let your doctor or podiatrist know.
Exercise your feet.
Increase circulation in your feet by wiggling your toes and doing circles with your feet several times a day. Walking and other types of activity also help blood flow to the feet (and help your blood sugars, too!).
Want to learn more about keeping your feet healthy with diabetes? Read “Tips for Health Feet,” “Caring for Your Feet When You Have Diabetes,” “How to Choose Footwear.”
