July 28, 2021 @ 12:00am

The Right Steps to Better Foot Care

Proper foot care requires proper footwear

Your feet are what connect you to the world, so take care of them. Whether you’re out for a jog or simply strolling down the beach, foot care begins with the right footwear. Bill Larkin, a physical therapist at Black River Memorial Hospital, has some helpful strategies for keeping your feet healthy and comfortable:


Check for wear and tear, especially the soles and backs of your shoes. When you notice the tread or cushioning is uneven, compressed, or worn away, it’s time to treat yourself to some new kicks.


It may seem obvious, but make sure your footwear is comfortable. People often forego comfort because they like the look of a shoe. This is not a wise move. Make sure your toes are not cramped or pressing against the front of the shoe.

A simple way to test if a shoe fits is to remove the sole and place your foot on it. It should be roughly the same shape and size, and your toes shouldn’t hang over the edge.


Most stores allow you to bring footwear home to try it out inside, so take advantage. Wear them for a couple hours while engaging in the activity you bought them for.

Check your feet for soreness or red spots after wearing new shoes the first few times.


If you develop a blister, try to keep it intact in order to reduce your risk of infection. If it ruptures, keep it covered with a Band-Aid. Since blisters can be a result of moisture in your socks, it’s a good idea to wear moisture-wicking socks and bring an extra pair when you’re engaging in strenuous activity.


Help your footwear protect your body by stretching before and after athletic activity. Some options are toe and heel raises, stretching your calf muscles, and rolling the arch of your foot over a tennis ball.


Even when you’re doing everything right, soreness and foot injuries can sneak in. If you are experiencing pain despite stretching, icing, and taking a break from activity, you should schedule an appointment to have it looked at.

“It’s always easier to probably see somebody on the front end,” Larkin says. “We always try to give things time to get better, which is good, but barring any significant injury, I’d say if it’s not improving within three to five days, it’s not a bad idea to seek some advice from a healthcare professional.”

If you are concerned about pain you are experiencing, talk to BRMH’s Physical Medicine and Rehabilitation department.


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