As a lifestyle-focused podiatrist, my goal is not just to treat foot problems but to help my patients build habits that prevent them in the first place. There are simple things that can make a world of difference in your foot health—and overall well-being. Here are seven things I wish all my patients would do to support their feet and their bodies.
1. Prioritize Daily Movement
Your feet are designed for movement, and staying active keeps them strong and functional. Whether it’s walking, yoga, or stretching, consistent movement helps improve circulation, reduce stiffness, and prevent conditions like plantar fasciitis. Aim for at least 30 minutes of activity a day to keep your feet and the rest of your body in top shape. Ideally, WALK 30 minutes after a meal to decrease blood sugar, improve hypertension, and enhance sleep quality.
2. Get Your Feet Measured Before Buying Shoes
Too often, I see patients wearing shoes that are too tight, too flat, or lacking support. Most men over the age of 50 are wearing shoes that are too small. Get your feet measured when purchasing new shoes at a reputable store to ensure proper fit. Wearing shoes with a wide toe box, good arch support, and proper cushioning can help prevent pain and long-term foot problems. Ditch the high heels and flimsy flip-flops in favor of shoes that actually support your feet.
3. Don’t Ignore Foot Pain
Pain is not normal—it’s your body’s way of telling you something is wrong. If you’re experiencing persistent discomfort, don’t wait for it to get worse. Addressing issues early can prevent them from turning into chronic conditions that are harder to treat. Pain lasting over 12 weeks is considered chronic pain and is much more challenging to resolve.
4. Hydrate and Eat Nutrient-Dense Foods
Dehydration and poor nutrition contribute to inflammation, cramping, and poor circulation—things that directly affect foot health. Drink plenty of water and eat foods rich in omega-3s, magnesium, calcium, and antioxidants to keep your feet (and the rest of your body) healthy. Aim to drink at least half your body weight in ounces of water daily to maintain hydration and support overall health.
5. Take Care of Your Skin and Nails
Fungal infections, dry cracked heels, and ingrown toenails are common problems that can be avoided with proper foot hygiene. Keep your feet clean and dry, moisturize daily, and trim your nails straight across to prevent ingrown nails. Wearing moisture-wicking socks can also help prevent infections. Remove nail polish promptly—leaving it on for months on end damages the nails.
6. Stretch and Strengthen Your Feet
Just like any other part of your body, your feet need stretching and strengthening exercises to stay functional. Simple exercises like toe stretches, calf stretches, and rolling a tennis ball under your feet can help prevent stiffness and improve mobility.
7. Make Regular Foot Checkups a Priority
Many foot issues start small but can become serious if left untreated. Seeing a podiatrist regularly can help catch problems early and keep your feet healthy. We can make shoe recommendations, demonstrate stretching exercises, and give feedback on beneficial foot products.
By incorporating these simple habits, you can prevent many common foot problems and keep your feet strong, pain-free, and ready to support you for years to come.
Have questions about your feet? Write them down and bring them to the appointment! Give us a call to schedule 207-774-0028. We will make sure we have plenty of time to answer them.
