Put your best foot forward: essential tips for healthy feet on long walks
Your every step is supported by your feet, which serve as the foundation of your body.
With 26 bones in each foot, making up one-quarter of the bones in your body, these complex appendages are vital to maintaining your posture, balance and overall health.
In South Africa, where long-distance walking is a daily reality for many commuters, prioritising foot health is more crucial than ever.
While walking brings numerous health benefits, neglecting proper care can lead to painful issues over time.
“While we encourage walking for overall wellbeing, there are certain factors that can cause long-term damage to the feet.
“Factors like poor-fitting shoes, untreated foot conditions and general neglect can lead to painful and persistent problems that affect your mobility and overall well-being,” shares Lynsey Hammond, MD for Kroko, a footcare products manufacturer in South Africa.
Among the issues faced by avid walkers are stress fractures, tendonitis, plantar fasciitis, heel pad atrophy and painful neuromas.
Hammond recommends incorporating simple, effective footcare techniques into your routine to safeguard against these ailments regardless of the distances you may cover.
Wear the right shoes for walking
The foundation of any solid foot care routine begins with the right footwear. The importance of appropriate shoes cannot be is paramount, particularly for those who walk long distances regularly.
Support: “A well-fitted shoe provides necessary support, safeguarding your feet from external harm and preventing musculoskeletal problems such as back, hip and knee pain.”
Comfort: “Ill-fitting shoes can lead to blisters, chafing and other painful conditions. Always try on both shoes, as many people have one foot larger than the other.”
Breathability: “Choosing shoes made of natural, breathable materials can help keep feet dry, reducing the risk of fungal infections like Athlete’s Foot.”
Address common foot challenges early
Ignoring foot challenges, like corns, calluses or cracked heels, can lead to chronic pain and long-term health issues. Early intervention is key:
Corns and calluses: “These hard skin patches develop from friction or pressure. Products such as a callus remover can ease discomfort.”
Cracked heels: “Long-distance walking can dry out your skin. Regular moisturising and appropriate footwear can help.”
Fungal infections: “Fungi thrive in warm, moist environments. Keep your feet dry with a foot powder and foot spray for antifungal protection.”
Take care of your feet daily
Daily foot hygiene is essential. Here are some vital practices to incorporate into your routine:
- Wash and dry your feet thoroughly during showers to prevent moisture retention.
- Change your socks if they become moist, ensuring your feet stay dry.
- Opt for natural fabric socks over synthetic ones for better breathability.
- Trim toenails regularly to avoid painful ingrown nails due to prolonged shoe wear.”
Walking is a common yet impactful activity, especially in South Africa, where it serves as a primary mode of transport, so adopting a simple yet effective foot care practices will assures that this fundamental aspect of our lives continues pain-free.
“When you care for your feet today, you’re investing in your future well-being. It’s not just about comfort, it’s about preventing issues that could significantly impact your quality of life,” she ends.