Did you know that the average person walks the equivalent of three times around the Earth in a lifetime? So just imagine how much wear and tear you put your poor feet through.
Our feet are generally the most neglected part of our body. Don’t wait for an injury to happen, before you start looking after your feet. Read on to see how you can take care of them.

Causes of pain:
Bunions: A protrusion at the base of the big toe, which can become inflamed, often develop over time from wearing narrow-toed shoes.
Hammer toes: Toes that curl downward into a claw-like position.
Calluses and Corns: Thickened skin from friction or pressure. Calluses are on the balls of the feet or heels. Corns appear on your toes.
Plantar warts: They are skin growths caused by viruses. They are sometimes painful and, if untreated, may spread. Treated with topical creams, cauterisation (burn or freeze) and surgical removal.
Mortanas neuroma: It results from thickening and swelling of tissue around a nerve, usually between the third and fourth toes. Symptoms include tingling and sharp, shooting, or burning pains in the ball of your foot (and sometimes toes), especially when wearing shoes or pressing on the area.
Plantar fasciitis: The plantar fascia is a fibrous band that stretches between the heel and the base of the toes. This can often be the cause of severe heel pain (first thing in the morning). Plantar fasciitis causes small tears to appear on the heel and becomes inflamed and extremely painful.
Diabetes: Foot problems are a common complication in people with diabetes.

Other common causes
of foot pain:
Ingrowing toe nail
Broken bones/Stress fracture
Gout: Common in the big toe, which becomes red, swollen, and very tender
Arthritis (especially Big toe joint)
Sprains/Tendinitis/Bursitis of the heel

Home Care
Apply ice to reduce pain and swelling. Do this just after an activity.
Elevate your painful foot as much as possible.
Reduce activity until the problem improves.
Wear foot pads in areas of friction or pressure. This will prevent rubbing and irritation.
Try anti-inflammatories for one to two weeks.
For plantar warts, try wart removal preparation.
For calluses, soak in warm water and then rub them down with a pumice stone. Do not cut or burn corns.

Visit your doctor if:
You have sudden, severe pain.
Your pain began following an injury — especially if there is bleeding, bruising, deformity, or you cannot bear the weight.
You have redness or swelling of the joint, an open sore or ulcer on your foot, or a fever (especially if you are a diabetic).
You have new foot pain and have been diagnosed with diabetes or peripheral vascular disease.
You do not respond to self-care within one to two weeks.

Prevention
Wear comfortable, properly fitting shoes. They should have good arch support and cushioning.
Wear shoes with adequate room around the ball of your foot and toe.
Wear sneakers as often as possible, especially when walking.
Avoid narrow-toed shoes and high heels.
Replace running shoes frequently.
Warm up before exercise, cool down after exercise, and stretch adequately.
Lose weight if you need to.
Learn exercises to strengthen your feet and avoid pain. This can help flat feet and other foot problems.
Keep feet dry to avoid friction. This may help prevent corns and calluses.
Moisturise the skin, but don’t use cream between the toes.
Avoid alcohol to prevent attacks of gout.
Control sugar levels, quit smoking.
Go for a foot examination at least once in a year (check circulation, reflexes, check vibration, sensation check with monofilament).

The writer is a senior
consultant orthopedic surgeon