Foot and ankle care
for the entire family.
Your Feet and Toes
The foot is a complex and unique structure. It is made up of 26 bones, 33 joints, 107 ligaments, 19 muscles, and numerous tendons. Complex biomechanics keep all these parts in the right position and moving together. Given these intricacies, it is not surprising that most people will experience some problem with their feet at some time in their lives.
When people experience problems with their feet, like any part of the body, it often affects daily activities and quality of life. Women who wear high heel shoes, athletes, and diabetics need to pay close attention to the health of their feet
PMPT recommends the following foot care guidelines:
- Don’t ignore foot pain
- Keep your feet clean and free of moisture throughout the day
- Trim toe nails to help prevent ingrown nails and infections
- Make sure you have proper-fitting shoes and don’t wear the same pair every day and purchase new shoes later in the day when your feet are swollen to ensure proper fit
- Be cautious of self-diagnosis and home treatment and remedies for foot conditions
- If you are a diabetic, please take action today and find a podiatric physician
Many of us know the importance of exercising our bodies – but we don’t often think about the importance of exercising our toes! Here are some beneficial toe exercises you can do every day:
- Toe raise, toe point, toe curl – Hold each position for 5 seconds and repeat 10 times. This is recommended for people with hammertoes or toe cramps.
- Toe squeeze.
- Place a small, cylindrical object, such as a wine cork, between your toes and hold a squeeze for 5 seconds. Do this 10 times. This is recommended for people with bunions or toe cramps.
- Big toe pulls.
- Place a thick rubber band around the big toes and pull them away from each other and toward the small toes. Hold for 5 seconds and repeat 10 times. Recommended for people with bunions or toe cramps.
- Toe pulls.
- Put a thick rubber band around all for your toes and spread them. Hold this position for 5 seconds and repeat 10 times. This is especially good for people with bunions, hammertoes, or toe cramps.
- Take some time and do a foot and toe self-exam. Make notes of problems, irregularities, or pain that you experience. Nobody should have to live with foot pain and disorders.