CAUSE

Walking, Running, or standing more than usual.

TREATMENT

If you are wearing very flat shoes change to shoes with a low heel(2,5 to 3cm heels).

PREVENTION

Use arch supports if weak arches are a continuous problem.

2. Athlete’s foot

CAUSE

A fungus that is very contagious and that grow in dark, humid environments.

TREATMENT

Wash feet daily with soap and warm water, dry thoroughly, especially between the toes. Use antifungal powder on feet and an antifungal cream around the toenails.

PREVENTION

Change your shoes and socks often to avoid and lessen moisture buildup. Don’t go barefoot in locker rooms and public showers and pool areas.

3. Blisters

CAUSE

Friction from shoes that don’t fit properly or socks that are too tight to allow moisture buildup.

TREATMENT

Try not to break the blister. Instead place a moleskin or bandage over it.

PREVENTION

Wear shoes that fit properly, and change socks that become damp. Socks should be snug (not tight) with no extra fabric to create folds.

4. Bunions

CAUSE

Enlarged, misaligned big-toe joints which are caused by heredity and sometimes aggravated by narrow-toe shoes.

Cover with moleskin or foam pad. Physical therapies, such as whirlpool massage, and use of inner soles, arch supports, or orthopedic inserts may reduce pain: however, surgery may be necessary. For inflamed bunions apply ice for 15 minutes, then soak in warm water for 15 minutes; repeat this three times a day. (You must check with a doctor first.)

PREVENTION

You may be able to delay bunions by avoiding badly fitting shoes. Exercises to strengthen the middle of the foot – such as pointing toes and rising onto the balls of the feet – can also help.

5. Calluses

CAUSE

Repeated fiction

TREATMENT

Soak feet in warm water for 5 or 10 minutes, and rub calluses with a pumice stone. Moleskin or cushioned inner soles can reduce pressure from shoes.

PREVENTION

Keep feet well lubricated with moisturizing lotion.

6. Corns

CAUSE

Friction

TREATMENT

For hard corns, use nonmedicated corn pads with an opening that is slightly larger than the diameter of the corn. To soften corns, soak in warm water, rub the top layer with a pumice stone, and then apply lotion or vaseline (petroleum jelly). Repeat once a week. For soft corns between toes, keep toes separated with lambs wool or sponge.

PREVENTION

Eliminate source of friction, keep feet well lubricated.

7. Hammertoe

CAUSE

A bent, claw like toe, usually the second toe, which is caused by muscle imbalance, bunions, tight shoes or socks, or may be hereditary

TREATMENT

Surgery to straighten toe may be necessary. For inflamed hammertoe, use ice and warm water treatment as for bunions. Apply ice for 15 minutes, then soak in warm water for 15 minutes; repeat this three times a day. (You must check with a doctor first.)

PREVENTION

Wear proper fitting shoes and socks.

8. Ingrown toenails

CAUSE

Toenails that are cut too short; tight fitting shoes; excessive curvature of toenail (inherited)

TREATMENT

If infected, see a doctor. If not, soak foot in warm water. Then, using nail file, insert small wad of cotton wool to lift nail away from sore spot. Repeat twice a day.

PREVENTION

Cut toenails straight across, no shorter than the end of the toe. Wear shoes with sufficiently wide toe area.

9. Planter warts

CAUSE

Flat, spongy warts on the soles of the feet are caused by a virus

TREATMENT

Warts sometimes disappear spontaneously. If not a chiropodist or doctor can remove them.

PREVENTION

Avoid going barefoot, especially on dirty surfaces or in communal bathing areas.

10. Thickened yellowish toe nails

CAUSE

Fungal infections that can spread from athlete’s foot or occur after a getting hurt on the toenail which inturn damages the nail bed

TREATMENT

Requires prescription medication. If desired, file nails for comfort but clean hands and feet afterwards to control spread of fungus

PREVENTION

Keep feet clean and dry; treat athlete’s foot promptly

The first decision that you need to make is what type of shoe you need. If you focus solely on one sport, that decision is relatively easy, get a sport specific shoe. If you are an avid runner, buy a running shoe, or if you play tennis three times a week, get a tennis shoe. If, however, you have more than one sport that you enjoy, you have a trickier decision to make. If your concentration is mainly on one sport but you do something else occasionally, go with a shoe made for your dominant sport. For example, if you run three days and take one step aerobics class a week, get a running shoe. An exception to this would be if the sports use the body in vastly different ways. If you walk three days a week and play tennis one day a week, you may want to invest in two pairs of shoes. The lateral movement of tennis requires more support than would be offered by a walking shoe. Not only will this help protect you from injury, but each pair of shoes will last longer.

Once you have made your decision on the type of show you want it is time to head to the sporting goods store. Be sure to wear the same type of socks that you wear to exercise in, so that you know for sure that the shoes will be comfortable with them. Try a variety of shoes, and keep in mind that many brands of athletic shoes run ½ to 1 full size small. Do not try to cram your foot into a too small shoe. The material that athletic shoes are made out of (synthetic leather and mesh) is not made to stretch. If the shoes do not fit directly out of the box, try a larger size or a wider style. Once you have narrowed the shoes down to one or two styles that you like and feel comfortable, try jumping, jog a little in the store, or hop from side to side. Try to simulate the same type of motion that occurs when you are participating in your sport. Keep in mind that these shoes are not going to get more comfortable. If they pinch or bind the least bit now, keep looking.

Once you have the size and style that you like, your goal is to keep them in good condition. Do not wash them in the washing machine, as this is very hard on the internal cushioning. You can purchase cleaning supplies at the same store that you get your shoes that are specifically made for athletic shoes. Something else that will go along way in adding to the life of your shoes is not wearing them every day. Allowing them to air out and dry completely between each wearing can easily double their lifespan.

1. Never wear open toed sandals or flip flops. Sure, they are cute and look comfortable, but they are not a good idea for the diabetic. These shoes offer no protection from curbs, table legs, sharp objects, or other people’s feet stamping on yours! Wearing these types of shoes leaves you wide open to the possibility of injury. Diabetics are prone to infection, and an infected, stubbed toe can lead to severe complications. Protect your feet by wearing shoes that cover your toes.

2. Wear comfortable shoes that fit well. Shoes that have good insoles, strong but flexible outer soles and are made of breathable leather are preferable to those composed of man-made materials. You will need to make sure that the shoes support your feet and don’t have any pressure points that could cause blisters. If you do develop a blister, do not puncture it! Call your doctor or nurse to ask how to treat it. To be sure you are wearing the best possible shoe for you, you may wish to check into the companies that custom-make shoes for the diabetic.

3. Never go bare foot! If you simply can’t stand to wear regular shoes inside the house, invest in a pair of comfortable, closed-toe slippers. Don’t even step outside to get the newspaper without shoes. If you are going to the beach or for a swim in the lake, make sure you have some sort of comfortable tennis or beach shoes to wear. Remember, all it takes is one cut or puncture to cause a serious infection for a diabetic.

4. Wash your feet every day in warm water with a mild soap. Dry with a soft towel, and make sure to dry between the toes. Carefully examine every inch of your feet — look for blisters, cracks, cuts or bruises. If the skin is dry or flaky, use a good, super-fatted lotion. Never apply the lotion between your toes.

5. Examine your feet every day. Use a mirror if necessary so that you can check the soles of your feet. If you suffer from any degree of nerve damage, you may not be aware that you have injured your feet — this is one good reason why it is important to check your feet on a regular basis.

6. When clipping your toenails, be sure to cut straight across, and not too close to the toe. You may wish to gently file the nails with an emery board. If you develop an ingrown toenail, you will need to see your doctor.

7. Good quality cotton socks are your best bet. Make sure they fit well, don’t bind or cut around your leg, and don’t bunch up inside your shoes. There is even a brand of ‘diabetic socks’ on the market you might wish to try.

Remember, if your feet or toes are injured in any way, see your doctor for immediate treatment. He or she can also give you more ideas on how to properly care for your feet.

Thirty-minute pedicure

1. Clean toenails and remove all traces of polish with a conditioning remover, as described for the manicure.
2. Cut toenails using a nail clipper and file into the desired shape using the rough side of an emergy board. Hold the board slightly angled down over the edge of the nail. Smooth the edges towards the center with a light motion; don’t cut or file them always as this weakens the nail and can lead to ingrowing toenails.
3. Lightly massage the nail contours with a cuticle oil or cream.
4. Place both feet in a bowl of warm water into which you have added a handful of bath salts or a few drops of pure essential oil such as peppermint. Soak feet for five to ten minutes.
5. Dry feet throughly with a towel and apply a drop of cuticle remover to the nail contours. Leave it on for a few minutes while you smooth away any hard skin or callouses on the soles of your feet using an exfoliating cream. Then gently ‘roll’ the cuticles back with a manicure stick covered with cotton wool. Massage hard skin again with the scrub, then rinse off in the warm water.
6. Rinse your feet in cold water to boost circulation. Dry them again with a towel, paying special attention to the skin between your toes.
7. Clean your toenails again with a cotton pad soaked in remover to take off any oily film.
8. If required, apply a hardening formula to the toenails, taking care not to let it touch the cuticle or the surrounding skin.
9. Apply a base coat, followed by two coats of polish, and finally a top coat, as described for the manicure. Placing cotton wool between your toes separates them to make applying polish easier.

The cuticles on toenails are so tough, it’s important to work on them with a cuticle remover at least once a month, paying particular attention to the little toe, which usually suffers the most. If you have a dry skin on your feet, the best way to remove it is with a scrub cream, which will leave your feet smoother and well conditioned or best of all, use pumice stone for smoothing those rough patches.