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Proper foot care is essential to maintain healthy feet and should be as much a part of your daily routine as brushing your teeth.

It is essential that your feet are looked after regularly if they are to stay healthy. This section explains why it is important to care for your own feet and also contains useful advice on what you can do to improve your foot health.

Foot hygiene

  • Feet should be washed on a daily basis with soap and warm water, then dried thoroughly. You should pay particular attention between the toes.
  • Do not soak feet for long periods of time as this can dry the skin by removing the natural oils.
  • Change socks or stockings daily for comfort and to reduce the risk of infection.
  • Check hosiery or socks fit comfortably, and are not too tight.

Nail care

Nails protect the end of the toes. If neglected, they can become uncomfortable or damaged. Good nail care can reduce this risk.

Please follow this simple advice on how to care for your nails.

  • Cut nails after bathing or shower as they will be softer
  • Find a comfortable position. Try sitting on a low seat or with your leg on the bed. Take your time – you may wish to trim a few nails at a time and spread the task out.
  • Cut or file nails following the natural shape of the toe.
  • Most nails could be cut with nail clippers. However, you may wish to purchase nippers and a file.
  • If nails are thick, try filing with an emery board or nail file on a weekly basis.
  • To maintain good healthy nails, do not cut nails too short, do not cut down the sides, pick or pull the nails.
  • Do not use equipment which is not for this purpose, for example, knife or razor blades.
  • If you experience difficulty, ask a friend, relative or carer for help.

Cleaning sides of nails

While bathing or using a foot bath use a soft toothbrush to clean down the sides of nails. Olive oil may help to soften dry skin in this area.

It is advisable to purchase nippers and files from your pharmacist or chemist or mail order companies. See end of this leaflet.

Skin care advice

Dry skin

Can present on your feet as areas of flaking, rough or cracked skin that may become painful if left untreated.

Moisturisers help to keep skin supple and soft. They help to stop callus from becoming painful. It is advisable to apply a moisturiser at least once a day, after bathing if possible. Do not apply between the toes.

Moisturisers should be thoroughly massaged into the skin before putting hosiery on. Creams such as E45 and Aqueous Cream can be used. If your skin is thick and dry a UREA based cream such as Calmurid, Flexitol or Dermatonics can be used. If you have difficulty applying cream, ask a friend, relative or carer to help.

Moist skin

Appears mostly between the toes. It is white and spongy in appearance and can peel off leaving the area raw and red. It is usually caused by inadequate drying in between toes though in some people it may be caused by excess perspiration or infection.

Ensure you wash and dry your feet thoroughly. Applying surgical spirit sparingly to any areas of moist skin, for example, between toes can help improve the condition of your skin.

Corns and callus

  • Corns and Callus usually form over areas of high pressure on the foot and are usually associated with structural problems.
  • Ill-fitting footwear or hosiery can contribute to its development.
  • It can appear as an area of thick, dry, hard yellow skin.
  • On occasions callus may be caused, or made worse, by a medical condition.

What should I do about my corns and callus?

Choose footwear with a wide or deep toe box to avoid putting pressure on your feet and toes.

Remember not all callus requires treatment. If you have diabetes or have poor circulation you should seek advice.

Use a pumice stone or emery board followed by a moisturiser. This can help reduce the amount of callus formation.

What should I not do?

  • Attempt to cut corns or callus with sharp instruments like razors or scissors, as this may lead to bleeding or infection.
  • Use corn or callus preparations especially if you have diabetes or have problems with your circulation.

If you have painful hard skin and corns or problems with the structure of your feet you may wish to consult a podiatrist (chiropodist).

Blisters
Blisters are painful, fluid-filled lesions, often caused by friction and pressure. They can be caused by:

  • Ill-fitting shoes
  • Stiff shoes
  • Wrinkled socks against the skin
  • Excessive moisture
  • Foot deformities

How to prevent blisters

  • Keep your feet dry
  • Always wear socks as they act as a cushion between your feet and shoes
  • Wear properly fitting shoes

If a blister does occur, cover with a protective dressing.

Exercises

Simple exercises to help maintain foot mobility and circulation.

  • Circle your feet ten times in each direction, keeping your legs as still as possible
  • Consciously straighten your toes then wiggle them around
  • Raise, point and curl your toes for five seconds each, repeated ten times, this is particularly good for toe cramps or hammer toes.

Useful tips

Swollen feet and legs

If your feet or legs are swollen, try placing them, for some part of each day, on a footstool. Alternatively you may wish to lay down with your legs slightly raised.

Useful sources of footcare products and further advice

Your local chemist or supermarket will stock a range of foot care products such as specialist creams for dry skin, files for hard skin.

Simply Feet

Toe and foot solutions

Scholl

Dreamy Feet

Foot Care supplies

Feet for Life Royal College of Podiatry

For further advice

Consult a podiatrist. We recommend practitioners who are registered with the Health Professions Council.

Footwear advice

Consider having your feet measured. They could have become wider over the years or changed shape. You will get the best measurements standing up because your feet splay out. If you can, have this done during the week when the shops are less busy so you get the shop assistant’s full attention. There should be at least 1cm (1 and half inch) of room in the shoe beyond the longest toe. Try shoes on with the type of socks, stockings, insoles you normally wear because some insoles may need shoes with more depth. The right shoes for you will be comfortable when you first try them on. Buying shoes to ‘break in’ later is not a good idea. Shop for shoes later in the afternoon, if your feet tend to swell, this will be when they are at their largest. When buying slippers, look for ones that have a cushioned sole, and ideally a fastening to hold them securely on the foot. Avoid mules, they don’t give the foot the support it needs and can lead to falls. You could wear comfortable, well-fitting shoes indoors instead of slippers.

Footwear fitting

  • Footwear which have laces, straps, buckles or velcro are more supportive and stay on your feet better.
  • Footwear which is not held firmly onto your feet can be hazardous and cause falls.
  • Consider having your feet measured, they may have become wider over the years, or changed shape. It is recommended to have your feet measured whilst standing as they tend to splay out when we stand.
  • There should be at least 1cm (half inch) of room in the shoe beyond the longest toe. Always select the size to fit your larger foot, if there is a difference.
  • Try shoes on with the type of socks, stockings, insoles you normally wear. Some insoles may need shoes with more depth.
  • The right shoes for you will be comfortable when you first try them on. Buying shoes to ‘break in’ later is not a
    good idea.
  • Shop for shoes later in the afternoon if your feet tend to swell, this will be when they are at their
    largest.
  • Avoid having your shoes fitted at the weekend when retailers are often most busy and therefore are unable to
    provide full attention.
  • Avoid wearing your new shoes outdoors until you are certain they are comfortable. If they are uncomfortable, the retailer will be more likely to exchange them for you if they have only been worn indoors on carpeted floors.

Socks and hosiery

Good socks will not only help keep your feet comfortable inside shoes, but will also keep them dry by drawing moisture away from the feet. If you have problems with circulation or swelling, try to avoid socks with tight elastic tops. You can easily find wider, soft-top socks in shops. Regularly check your socks and throw worn out or misshapen ones away Always check toe seams for an uncomfortable, knobbly ‘casting off’ knot, particularly in children’s socks. There are now socks manufactured from one piece of material without a toe seam. Avoid hosiery which is too tight across your toe area.

What to look for in a good shoe

Heel

Flatter shoes are best, particularly if you are on your feet a lot. Heels should no higher than 1 and half” and have a wide base.

Depth

There should be enough width and depth in your shoes to allow room for your toes and prevent pressure areas.

Length

Make sure your shoes fit to your the largest foot (most of us have one foot that is bigger than the other!).

Sole

Look for a thick flexible outer sole as this provides a cushion between you and the ground and acts as a shock absorber.

Insole

Some shoes have an insole that can be removed. This will allow for a specially made corrective or cushioning insole if you need one.

Material

A shoe with a soft leather upper will allow your feet to ‘breathe’. Try to avoid shoes with stitching over prominent bones. Check that the leather has been stiffened around the heel for support.

Fastenings

Shoes and sandals with adjustable straps, laces or Velcro fastenings will help hold your foot in a good position. Loose shoes can cause slip and falls.

New shoes

If you have a tendency to have problems with new shoes, you may find it helpful to wear them for short periods at first.

Trainers

Trainers are a good choice if the upper is made of leather

Protect your feet at work

It is not unusual for problems to arise within the foot, lower leg and back as a result of working on hard unyielding surfaces for long periods, especially if you are wearing hard soled footwear with no shock absorption.

In a normal working day, the working foot can easily travel several miles and just standing still can also put a lot of strain on your feet and legs. If you are on your feet a lot, you should wear well-fitting, comfortable footwear with cushioning and flexible soles.

Tips for working feet

  • Wear footwear that is appropriate for your job and suitable for the conditions.
  • Wear safety footwear if your job requires or recommends it. Always have two pairs of footwear on the go alternating on a daily basis so that any perspiration can dry out properly.
  • Wearing different footwear can also prevent pressure areas.
  • If you work on slippery surfaces it is important to wear footwear with slip resistant soles.
  • If there is a danger of nails or sharp objects, wear puncture resistant soles.

The wearing of high heels can:

  • increase the weight taken by the ball of the foot, which may lead to calluses, painful bunions, corns and deformity.
  • push the entire mass of the body forwards, causing the spine to bend backwards to compensate. This can lead to back and lower limb problems.
  • create a higher ankle position, particularly with a narrow heel width which can cause instability and ankle sprains.
  • wearing high-heels for long periods, more than 6 months – may cause long term shortening or tightening of the calf muscles. The person compensates for this tightness of the calf muscle by lowering the arch of the foot, this can affect the knee, hip or back.

Slippers

Many people wear slippers at home because they are easy to put on, and are soft and comfortable. However, well-worn slippers may not give much support to the foot so may contribute to trips and falls. The soles may also have little cushioning leading to pain in your feet.

  • When buying slippers, look for ones that have a cushioned sole, and ideally a fastening to hold them securely on the foot.
  • Alternatively, try wearing a comfortable, well-fitting shoe reserved for indoor use instead.
  • Avoid mules: They give the foot little support and can lead to falls.

Useful sources of further information

British Footwear Association

Hotter shoes

Ecco

Cosyfeet

Simply Feet

Walktall

Crispins Orthopaedic and Bespoke shoes

Taycare bespoke footwear

Falls

If you have a history of falling within the last six months or any problems with your balance, you should ensure that your footwear is suitable and any that isn’t should be discarded. You should also discuss this with your GP or healthcare professional.

Further information

What is Neuropathy?

Neuropathy is the name given to nerve damage, usually from complications associated with diabetes. Diabetes harms the tiny blood vessels which carry oxygen and nutrients to your nerves. The nerves are damaged by this starvation and then struggle to get messages to the brain. In people with diabetes, nerves in the feet are usually first to be affected. There are many symptoms, but they can include numbness, tingling, burning and pins and needles. It is also possible to have no symptoms. Some people may develop severe pain due to the nerve damage.

Look after yourself

There’s a lot you can do to help look after your feet by:

  • Keeping your glucose levels under control through diet or medication. Neuropathy is more common in people with poorly controlled diabetes.
  • Eating a healthy diet, doing regular exercise and stopping smoking will all help.
  • Getting advice from your doctor, practice nurse, podiatrist or diabetes nurse specialist when you need support.
  • Following your treatment plan carefully. This can include prescription medication and other therapies if needed What is Neuropathy? Neuropathy is the name given to nerve damage, usually from complications associated with diabetes. Diabetes harms the tiny blood vessels which carry oxygen and nutrients to your nerves. The nerves are damaged by this starvation and then struggle to get messages to the brain. In people with diabetes, nerves in the feet are usually first to be affected. There are many symptoms, but they can include numbness, tingling, burning and pins and needles. It is also possible to have no symptoms. Some people may develop severe pain due to the nerve damage.
  • Checking your feet every day for colour change, breaks in the skin or discharge or swelling. You can use a mirror to help you with this.
  • Checking your feet very regularly after you have bought new shoes. The neuropathy might mean you don’t feel any pinching or rubbing which could cause you further problems.

Things you shouldn’t do

There are some things you shouldn’t do if you have neuropathy:

  • Don’t use corn pads or cures which contain acid, this will damage healthy skin
  • Don’t remove hard skin with razors or anything sharp
  • Don’t go barefoot; even on carpeted floors
  • Don’t warm your feet directly on a hot water bottle, fire or heater and test the water before you get into the bath to make sure it’s not too hot.

What is Neuropathy?

Neuropathy is the name given to nerve damage, usually from complications associated with diabetes. Diabetes harms the tiny blood vessels which carry oxygen and nutrients to your nerves. The nerves are damaged by this starvation and then struggle to get messages to the brain. In people with diabetes, nerves in the feet are usually first to be affected. There are many symptoms, but they can include numbness, tingling, burning and pins and needles. It is also possible to have no symptoms. Some people may develop severe pain due to the nerve damage.

What you can do for yourself:

  • It is really important to maintain good blood glucose control through diet or medication. Neuropathy is more common in people with poorly controlled diabetes.
  • Maintaining a healthy diet, doing regular exercise and stopping smoking will all help.
  • Get advice from your doctor, practice nurse, podiatrist or diabetes nurse specialist.
  • Follow your prescribed treatment. This can include prescription medication and other therapies if needed
  • Check your feet every day for colour change, breaks in the skin or discharge or swelling. Use a mirror to help you with this if necessary.
  • Check your feet very regularly after you have bought new shoes. The neuropathy might mean you don’t feel any pinching or rubbing which could cause you further problems.
  • Check for bits of grit or any other foreign objects before you put your shoes on.
  • Don’t treat any foot problems yourself – get advice and help
  • Don’t use corn pads or cures which contain acid – this will damage healthy skin.
  • Don’t remove hard skin with razors or anything sharp
  • Don’t go barefoot; even on carpeted floors
  • Don’t warm your feet directly on a hot water bottle, fire or heater and test the water before you get into the bath to make sure it’s not too hot.

Further information

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