Written by Ankle N Foot Centers staff

The new year is always a great time for self-improvement. With a new decade ahead of us, there’s no better time to start taking care of ourselves than today. This is why Ankle N Foot wants to bring you 10 feet and shoe care tips.

We know, feet isn’t really something we think about until they start hurt—but we should change that! As much as we’d love to see you, these tips can help keep your feet in good condition.

Feet

1. Wash feet and your flip-flops or shower shoes after walking barefoot.
   Many bacteria and fungus can survive on inanimate surfaces for 24 hours and a few for up to months!
2. Allow your shoes to dry after wearing.
   Alternate your shoe wear daily. Avoid wearing the same shoes 2 days in a row.
3. Roll a golf ball on your arch for several minutes. This aids in decreasing plantar fasciitis or other forms of arch pain. Place the golf ball in the refrigerator to add a cooling effect.
4. Swollen feet and legs can be treated by elevating them.
   Try to hold them above your heart, with gentle movement of your ankles and toes. Wrapping an Ace wrap snugly around the foot or leg during elevation will help.
5. Orthotics do work.
   This is especially true for metatarsalgia, heel pain and running.

Shoes

1. Re-lacing techniques for shoelaces can accommodate boney deformities to resolve pain caused by pressure but obviously won’t treat the underlying deformity and avoid toenail injury. This can be especially helpful to runners.
2. Shoes actually have a short shelf life.
   300 miles and they should be retired. One way to keep track is with your pedometers! Put a pedometer on your pedometer—or just mark your calendar.
3. Did you know that 70% of people will experience a fungal infection in their lifetime?!
   Most can be treated with over the counter anti-fungals and keeping moisture away from those areas, not bacteria.
4. Fungus and bacteria can be transmitted
   Direct contact as well as indirectly through floors, socks, shoes, bedding and manicure/pedicure instruments. Even your orthotics (if not cleaned).
5. Limit time wearing high heels.
   Save heels and pointed shoes for special occasions, as wearing them may cause pain. Try to vary their height! Wearing long heels for extended amounts of time can damage your feet.

Have any more feet and shoe care tips? Send us a message! We’d be happy to hear them.