Foot care

People often mistakenly think foot pain is normal. Healthy feet are important at any age. Many kinds of problems can lead to serious or even dangerous complications if ignored. But when detected early, they can easily be treated. For people with diabetes, it's even more important to be particularly attentive to your feet.

Here are a few tips for keeping your feet healthy:

• Follow a foot care routine:
  • Keep your feet clean and dry by washing them every day. You can soak your feet in a footbath with warm or cold water, as preferred, but for no more than 10 minutes, to avoid drying out the skin. Pat your feet dry, including the areas between and under your toes. If your feet tend to get sweaty, opt for cotton socks.
  • Remove dead skin cells with a body scrub or exfoliating glove. Use a pumice stone on tougher areas, like the heel.
  • Apply a moisturizer to your feet, avoiding the spaces between your toes. Wipe off any product that gets between your toes.
  • Every two months or so, cut or file your toenails straight across. File down thick areas of your toenails.
  • Clean and disinfect your grooming tools (e.g., nail clippers, pumice stone) with alcohol before each use.
• Check your feet and toenails every day to make sure they appear healthy. Use a mirror if you need to. Talk to your health care provider if you notice any problems.
• Always wear shoes that fit properly. Make sure there's enough space (1.25 cm) between your longest toe and the end of the shoe. Avoid wearing shoes with pointed toes, and choose shoes that support your feet. Never wear somebody else's shoes. Lastly, when you're at home, let the insides of your shoes dry out, and air out your feet as much as possible.
• When sitting or standing still, try to move your feet: Draw circles or point them up and down.
• Avoid sitting with your legs crossed.
• Stretch your calves: Place your hands against the wall and stand with one foot forward and one foot back. Gently bend the front leg at the knee and stretch the calf of the back leg, keeping the feet straight, parallel, and pointed at the wall. Hold for 10 seconds, then switch legs.
• If you have limited dexterity, have someone else assist you with your foot care.
• Maintain a healthy weight to reduce the pressure on your feet.
• Use insoles and padding to ease pressure on areas that hurt.

Teenagers are less likely to speak up when something hurts. Talk to them about the importance of taking care of their feet. Make sure they wear the right shoes for their activities. Watch closely for any changes in the way they walk.

Diabetics

Complications from diabetes, such as poor blood circulation and loss of sensitivity in the legs and feet, can interfere with wound healing. That's why it's so important to maintain a foot care routine with adaptations specific to diabetics.

• Keep your feet clean and dry by washing them every day.
  • Use a mild soap. AVOID foot baths so that you don't dry out the skin.
  • Pat your feet dry, including the areas between and under your toes.
  • Apply a moisturizer to your feet, avoiding the spaces between your toes. Wipe off any product that gets between your toes.
  • Every two months or so, cut or file your toenails straight across.
  • Clean and disinfect your grooming tools (e.g., nail clippers, pumice stone) with alcohol before each use.
• Use bandages made for sensitive skin on minor wounds.
• Do not use over-the-counter products, such as those for corns or warts, to treat your feet, unless recommended by your health care provider.
• Always wear comfortable shoes, both outside and indoors.
• Wear cotton socks, preferably white ones. That way, any wound discharge or blood will be easy to see. Avoid wearing tight-fitting or knee-high socks, since these can reduce blood circulation. Change your socks every day and whenever they get wet.
• Check your feet every day to make sure they appear normal. Use a mirror if you need to. Talk to your health care provider if you notice any of the following symptoms:
  • Cracks, cuts, or blisters
  • An ingrown toenail
  • A difference in temperature between your feet
  • A swollen foot or ankle
  • Any change in the skin's appearance or colour

When should I see a health care professional?

Immediately see your health care provider if:

• A wound won't heal or gets infected
• Part of your foot or leg turns black
• Your feet become less sensitive to pain or extreme temperatures
• You notice a sensation of cold, cramping, numbness, tingling, or discomfort in your feet