Four Creative Ways to Take Care of Your Feet This Summer

Burying our toes in the sand. Stepping barefoot on the soft grass. Putting on our favorite sandals. The summer gives us plenty of reasons to focus on our feet. But as we get older, we should also focus on their care.

Our feet play a big role in our health. They keep us moving and steady. But podiatry (foot health) issues can be a problem area for older adults. About 20% of older adults deal with the symptoms of foot osteoarthritis, which include pain, aching or stiffness.

What’s more, foot issues and falls—the leading cause of injury-related deaths for those age 65 and up—often go hand-in-hand. A recent study found that the majority of older adults who received care for falls also had foot problems (such as wearing the wrong shoes, weakness or pain).

The connection between our feet and our overall health as we get older is no surprise. Just like the rest of our bodies, our feet change over the years—from their size and shape to issues related to the skin, muscles and joints. Conditions common among older adults—like diabetes, arthritis and gout—can affect how well our feet work. 

But that doesn't mean you have to stop moving! Here are four creative ways to care for your feet this summer—and throughout the year.  

1. Try toe yoga

Yoga is an excellent way to strengthen and stretch our muscles, and you can do it for more than your core (abdomen area). Toe yoga is a proven way to help you get around more easily, avoid falls, boost balance and reduce pain. Focusing on the muscles of the foot improves their strength and function, and keeps other issues like shin splints and plantar fasciitis (which causes a stabbing pain near the heel) at bay.

Simple toe yoga poses can usually be done sitting down. They include rolling a tennis ball under the soles of your feet, or pointing, flexing or spreading your toes. Toe yoga poses that focus on the big toe—which plays a leading role in our ability to stand and keep our balance—can also keep you moving safely. Namaste! 

2. Consider your toenails

Touching our toes gets trickier as we age. Once we hit 55, we lose flexibility in our upper and lower joints by about 6 degrees each decade, and that can impact any number of daily activities, including how well we tend to our toenails.

Studies have long shown that caring for our toenails gets harder as we get older. This can prompt health issues. Long toenails make it difficult to properly wear shoes, exercise or complete simple tasks around the house.

That’s why touching your toes daily can help keep you limber, and give you the flexibility needed to keep clipping those toenails (or painting them, if that’s your thing). Work in some flexibility exercises too, like stretches for your back, inner thigh, ankle and the back of your legs. 

Caring for your toenails also ensures you can keep an eye on them for changes common for older adults. If you notice a difference in color, thickness or texture, this may be a sign of infection or other issues. Call or visit the doctor to report these changes.

3. Switch up the sandals 

Walking around in flip flops is OK if you find a sturdy pair and buy new ones each year—but if you have issues with balance or foot pain, it's probably best to skip wearing them altogether. If you're comfortable with flip flops, use them minimally: don’t walk in them all day or use them for long distance treks. Ultimately, good support is what your feet need most, and flip flops just don’t cut it.

Wearing flip flops may cause common foot problems like bunions, hammertoes and plantar fasciitis to get worse. Wedge heels, open-toe sandals and strappy sandals can also cause foot-related issues such as instability, skin irritation and a lack of shock absorption. 

But that doesn't mean you can’t invest in some fun summer footwear. As you shop, look for shoes with good support, such as stiff heels and a toe box area that provides a bit of flexibility, the American Podiatric Medical Association recommends.

Because the size and shape of our feet change over time, don’t simply order the same size you’ve worn for decades. Have your feet measured professionally before you purchase sandals or flip flops, the group recommends. The association offers a Seal of Acceptance and Seal of Approval for products that promote good foot health. 

4. Treat your feet

Your feet have served you daily for a lifetime, so treat them to regular spa days.

Try a warm water soak to soothe calluses or corns and swollen feet after a long day of working in the garden. Check the water's temperature before use. Adding Epsom salts may relieve muscle pain and stress. Bonus: a warm water foot bath may help with better sleep, recent research says.

Applying a daily cream to smooth and moisturize dry and cracked heels goes a long way too. For the most impact, the American Academy of Dermatology Association recommends using a moisturizer that contains 10% to 25% urea, alpha hydroxy acid or salicylic acid. For best results, apply it within five minutes of bathing.

Of course, home care can’t always take the place of healthcare. Regular foot exams should be part of any older adult’s wellness routine, allowing providers to check nail and foot health and assess for potential vascular and neurological issues, like swelling or the loss of sensation in the foot (a common issue for those with diabetes). As always, a helpful ArchWell Health doctor can guide you—and keep you on your feet!

The article provides information designed to complement your personal health management. It does not provide medical advice and not meant to replace professional medical advice. Linking to other websites does not imply any endorsement of the material on such websites.