Winter Weather is here Again! Don’t forget to take care of those vitally important feet that bring us everywhere and do so much work!
Great tips from your friends at Neal Foot and Ankle Center that can help your feet stay healthy through the coldest months of the year:
1. Clean your feet:
To avoid getting athletes foot, rashes, an ingrown toenail, fungus or other unpleasant things on your feet, make sure that you take the time to wash them thoroughly every day. Regular soap and water work fine. After washing your feet, take the time to dry them thoroughly before putting on your socks or shoes. You can soak your feet every now and then, particularly if you are suffering from swelling, pain or general discomfort. Epsom salt and warm water works well for soaking and can even help ward off infections.
Make sure that you use warm, never extremely hot water. This is especially important if warming cold feet after exposure. Take the time to carefully inspect top and bottom of feet for peeling toenails, foot fungus, cracks, callouses and other issues. You can have a a small mirror on the floor if you have trouble seeing your feet or enlist a friend to help. If you find any of these problems, consider seeking the assistance of a podiatrist to avoid bigger issues.
2. Wear the Right Socks:
Before putting on your winter shoes, take a minute to slip on the right pair of socks. Thick, warm socks can help prevent your feet from getting too cold and can keep them dry on snowy and icy days. Avoid “fashion” socks with patterns that are made of polyester and typically found at discount stores or for novelty only. Invest in socks with cotton, wool, or bamboo to wick away moisture and keep feet warm. You can also layer with hunter’s liners or polypropylene socks available at most outdoor, camping, or workwear stores.
3. Moisturize Regularly:
Skin can get very dry during the harsh winter months. Although you might think about using lotion on your arms and hands, however, you might forget about your feet. To help prevent cracking and discomfort, use a rich lotion or foot cream on your clean, dry feet on a daily basis. Use lotions without heavy scents or alcohol in the first three ingredients.
4. Wear the Right Shoes:
Wearing the right shoes is very important to prevent injury and to stay as comfortable as possible during the day. Look for shoes that are designed for what you will be using them for; if you will be running, for example, you should look for running shoes. Also, make sure that your shoes offer plenty of arch support; otherwise, you could injure yourself.
Closures with laces or Velcro are also better than the slip in varieties for stability and sturdiness on icy surfaces. If a boot or shoe doesn’t feel good when you try them on- Don’t buy them! Thinking that they will stretch out or you can break them in is NOT likely. Try on and buy shoes in the afternoon when your feet are slightly larger.
5. Give your feet a Rest:
Standing all day can be painful and even detrimental to the health of your feet. When possible, sit down and prop up your feet. Wear slippers in the house to protect and support tired feet. Giving yourself this rest will help prevent injuries and help with swollen ankles.
If you wear high-heeled shoes or other uncomfortable footwear, consider wearing comfortable flats at least a couple of days out of the week; your feet will thank you. If you wear the same shoes every day, consider at least two pairs to allow the alternate pair to dry out between uses. Boot dryers can also be effective.
6. Exercise Your Feet:
Before venturing out into the cold, give your feet a bit of exercise and warm up stretches. Doing so can help you avoid joint pain and other issues. Doing calf exercises, moving your feet in a circular motion and doing leg lifts can help. You do not have to dedicate hours to your exercise routine but try to get your blood flowing before heading out into the winter weather.
7. Avoid abuse to your feet and use common sense:
Do not use space heaters, heating blankets on high, or hand warmers in your shoes. Long term exposure can cause serious burns and warmers are not meant to bear weight under your feet in boots for walking, hunting, or skiing. Don’t over do your activities. Hike, ski or walk small hikes or short trails before doing longer more strenuous ones. Avoid anything over a mile as a first adventure until you know you can handle more. Nobody runs a marathon without training!
8. Use care walking on Ice:
When walking on ice and slippery surfaces do not change your foot pattern. Walk with shorter steps and slower movements. Don’t try to slide or take large steps or surprises may find you!
9. Injury Treatment:
If you do have a minor sprain or injury use the acronym RICE- Rest, Ice, Compression, Elevation. Get off your sore extremity. Gel packs form and fit well to boney ankles or toes and use ace bandage for splinting. If swelling is more than minimal with extensive dark bruising and you cannot walk on limb, seek medical attention. If injury is not improving daily and pain is reduced pain reduced by 50% in three days also see a professional. Early treatment is much better than waiting too long.
10. Understand the Importance of Proper Foot Care:
Taking care of your feet is important and will save you from unwanted pain and complications. Only time will improve injury, fatigue, tendonitis, blisters- no instant fix is available once the damage is done. This is especially true if you are diabetic or suffer from other health-related issues that could affect your feet or legs.
Along with following these tips during the winter, make sure that you take good care of your feet all year long. Also, make sure to see a podiatrist if you notice anything wrong with your feet or are in pain.
Dr. Toni Jo Neal – Neal Foot and Ankle Center, Appleton, WI
Additional information and sources available online at the American Podiatric Medical Association – https://www.apma.org/
