Most people find their feet pretty easy to ignore—until an ingrown toenail makes wearing a shoe almost unbearable or a toenail fungus makes it embarrassing to go barefoot.
Each human foot has 26 bones, 33 joints—and more than 100 tendons, muscles and ligaments. According to the American Podiatric Medicine Association, the average American will walk 75,000 miles by the time he or she reaches age 50, with each step taking a toll over time.
Foot Pain and Bad Shoes
Only a small percentage of foot problems are apparent at birth; most are the result of wear, tear, improper care, and tight or ill-fitting shoes.
- The American Academy of Orthopedic Surgeons estimates that 90% of women's foot deformities can be tied to bad shoes.
- Poorly fitting shoes also cause most calluses, corns, and blisters.
The National Institutes of Health suggests shopping for shoes at the end of the day when your feet are at their largest and then looking for:
- A good fit; comfortably loose when worn with soft, absorbent socks
- A foot-like shape; broad and spacious in the toe area, not pointed
- Shock-absorbent soles; a low wedge type is best; avoid high heels
- Breathable material; canvas or leather, not plastic
- Comfort the moment you put the shoes on
Common Foot Problems
The following sections describe and provide suggestions for how to treat and avoid the most common foot problems, including: calluses and corns, ingrown toenails, fungal nail infections, plantar fasciitis and bunions.
Corns and Calluses
Corns and calluses are thick, hardened layers of skin that develop when your skin tries to protect itself against friction and pressure. Such friction or pressure is often the result of ill-fitting shoes, not wearing socks or walking barefoot.
- Corns typically occur on the top of the foot or toes, are smaller than calluses, have a hard center and can be painful when pressed
- Calluses typically occur on the bottom of the foot or toes, vary in size and shape and are rarely painful
Treatment: Many corns and calluses simply disappear when the cause of friction or pressure is addressed. They can also be treated by soaking your feet for 10 to 15 minutes to soften thickened skin and then wearing them down with a pumice stone.
If a corn or callus is causing pain or appears inflamed, you should consult your doctor or a podiatrist.
Ingrown Toenails
An ingrown toenail occurs when the toenail grows into the skin instead of over the nail bed. Typically occurring on the big toe, an ingrown nail may cause pain, redness, swelling and signs of infection, such as pus.
Ingrown nails can be treated at home by soaking the infected toe for 15 minutes, then wedging a piece of cotton under ingrown nail. Soak your feet and change the cotton wedge each day until the nail grows out. Do not use a needle, and do not try to cut out the edge by yourself. While healing wear comfortable shoes.
The Mayo Clinic advises seeing a doctor if you experience severe discomfort in your toe or pus or redness that seems to be spreading. People with diabetes or other diseases that interfere with circulation should seek immediate medical help. Minor surgery may be required to cut and pull out the edge of the toe growing into the skin.
Ingrown toenails can be prevented by trimming your toenails straight across and leaving them long enough to extend over the outer margins of the nail beds. Wear shoes with a wide enough "toe box," or area across the tip of the foot so that toes aren't pinched or pushed inward. High heeled and pointy-toed shoes should be avoided.
Fungal Nail Infections
According to the National Institutes of Health, a fungal infection of the toenail may cause the nail to look brownish, yellowish or have little white patches. The nail may be flaky, brittle, ragged and chipped, and debris may collect under it. The toenail may get so thick that wearing shoes can cause pain.
It's easy to pick up a nail fungus. Anytime you walk barefoot around a swimming pool or in a shower you could be exposed. Yet fungal infections are expensive and difficult to treat. Using either over-the-counter medications or medications prescribed by your doctor, it may take up to three months or longer to eliminate an infection—and infections often recur.
It's a matter of personal choice whether you choose to treat a fungal infection. Try applying an anti-fungal cream or nail polish on a daily basis. You may need to use such topical treatments anywhere from a few weeks to a full year before the fungus goes away. There are anti-fungal pills available by prescription but they are very expensive, not always covered by insurance and can have serious side effects.
To avoid fungal infections, wear flip-flops in locker rooms and thoroughly wash and dry your feet with a clean towel after showering or swimming.
Plantar Fasciitis
The plantar fascia is a thick band of tissue that runs across the bottom of your foot and connects your heel bone to your toes. Plantar fasciitis is what happens when that tissue becomes inflamed.
It's a condition that causes stabbing pains in the heel, particularly when you take your first steps in the morning. Untreated, it may change the way you walk and result in additional foot problems, as well as hip and back pain.
You are at increased risk for plantar fasciitis if you:
- Run long distances
- Are overweight
- Are pregnant
- Wear shoes with inadequate support
According to the Mayo Clinic, 90% of people with plantar fasciitis recover in just a few months with treatments that may include non-steroidal anti-inflammatory medications such as such as ibuprofen or naproxen, or corticosteroids to relieve pain and inflammation.
Physical therapy to stretch the plantar fascia and strengthen lower leg muscles may also be recommended. Many people benefit from custom-made or off-the-shelf orthotics designed to distribute foot pressure more evenly.
Bunions
A bunion is a bony bump that grows on the outer edge of the big toe where it meets the foot. While bunions can "run in the family," it's the foot type that's passed down, not the bunion, according to the American Podiatric Medicine Association.
Bunions form when the normal balance of forces exerted on the joints and tendons of the foot becomes disrupted. This disruption can lead to instability in the joint and cause the deformity. Bunions are brought about by years of abnormal motion and pressure over the toe joint. Bunions can be prevented by avoiding shoes that are too tight or cause the toes to squeeze together.
Once bunions develop, wearing sandals and accommodative shoes can help. If pain persists or shoe fitting is difficult, and the bump is quite noticeable, you should discuss this problem with your physician. Some bunions need surgical correction but the recovery can be long and requires significant time entirely off your feet—so avoid having bunion surgery for purely cosmetic reasons.
