Foot Specialists Wish You’d Stop Doing These 5 Things
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Key Points
Your feet carry you through each day—whether you’re running errands, exercising or simply taking a walk around your neighborhood. But with busy schedules, it’s easy to fall into habits that neglect what foot specialists often refer to as the “foundation of the body.”
Over time, that neglect can lead to more serious problems. Here are five common mistakes foot experts want you to stop making, along with tips for keeping your feet healthy.
1. Neglecting Proper Foot Hygiene
Just like the rest of your body, your feet require proper hygiene. This starts with giving your feet some room to breathe. According to Regan Bond, D.P.M., closed-toe shoes create an ideal environment for fungus, bacteria and mold to grow.
This overgrowth can lead to uncomfortable symptoms, including itching, burning, cracking, peeling, blisters, foul odors and changes in skin color and texture. Additionally, fungus can begin in or spread to the toenails, causing thickening, yellowing, brittleness and separation from the nail bed.
Bond adds that regularly trimming your toenails is another essential part of foot care that shouldn’t be overlooked. Allowing them to grow too long can lead to ingrown toenails, pain when wearing shoes and serious complications like bone damage.
Finally, be sure to wash your feet with soap and water daily and then pat them dry before putting on socks.
2. Ignoring Calluses & Improper Treatment
Calluses are your body’s way of protecting itself, says Tek Fish, D.P.M. However, when they repeatedly form in the same spot, it’s often a sign of an underlying issue.
“Poorly fitting shoes create abnormal pressure points, and underlying structural issues like the way your arch functions or how your foot strikes the ground,” Fish explains. “Then that pressure builds up repeatedly in the same areas, and then you have a callus.”
If you notice recurring calluses, it’s worth checking in with a podiatrist to address the root cause. Fish also recommends having stubborn calluses professionally treated to avoid breaking the skin, which can lead to bleeding and infection.
3. Ignoring Foot Pain
It’s easy to assume that foot pain is just a part of daily life, but it shouldn’t be ignored. “Recurring foot pain is often an early warning sign that something is not functioning properly," says Don Kim, D.P.M., N.D.
“The feet are the foundation of the body. When something is off, it can create a chain reaction affecting the ankles, knees, hips and lower back,” he explains.
Kim advises paying attention to pain that lasts more than a few days, worsens with activity or returns frequently. Other warning signs include swelling, stiffness, numbness or tingling, visible changes in foot shape (such as bunions) or difficulty walking comfortably.
“What once was mild discomfort, such as plantar fasciitis, tendon irritation or early joint misalignment, can worsen into chronic pain, structural deformities or compensatory injuries,” says Kim. “Pain that changes how you walk is especially important; this can indicate that the body is compensating for dysfunction.”
4. Neglecting Your Achilles Tendon
The Achilles tendon is the strongest tendon in the body. “Think of it as a high-tension rubber band,” says Victor Hong, M.D, an orthopedic surgeon.
“When you walk, it carries about two to three times your body weight. When you sprint or jump, that load can be up to 12 times your body weight. If the rubber band is overused, it can suffer from micro tears. Once it reaches the critical point, it can ‘snap.’”
Hong says that once that occurs, the road to recovery can last several months. That’s why he recommends staying on top of warning signs, including morning stiffness or sharp pain in your heel when you get out of bed and reduced mobility. Ideally, you should be able to tilt your foot upward at least 10 degrees with your knee straight.
5. Not Wearing Proper Footwear
Not wearing proper footwear—including both shoes and socks—can lead to a range of issues, says Jason C. Snibbe, M.D., an orthopedic surgeon.
Shoes without adequate cushioning can create excess pressure on the bottom of your foot, which may contribute to pain in the knees, hips and lower back, he explains.
Snibbe also emphasizes the importance of wearing shoes and socks that allow your feet to breathe to avoid excessive sweating. “The moisture on your feet will make you very uncomfortable and can also create sheer forces across your skin, which can make you prone to blisters and chafing,” he explains. That same moisture can also make your feet more susceptible to fungal infections.
Preventive Strategies for Maintaining Optimal Foot Health
Follow this expert-backed advice to help keep your feet feeling and functioning their best:
- Wash Your Feet Daily. Bond recommends using soap and water, then drying thoroughly to help prevent fungal overgrowth.
- Trim Your Nails Regularly. Cut your nails straight across with clean nail clippers and avoid trimming them too short. “Cutting your nails too short leaves portals of entry for bacteria and increases your risk for infection,” says Bond. “You should leave about 1 to 2 millimeters (roughly 1/16 inch) of white to your toenails when you cut them.” He also advises against having ingrown nails treated by pedicurists and says they should be handled by a podiatrist.
- Remove Minor Calluses the Right Way. Fish suggests gently filing softened skin and following up with a urea-based cream. Persistent calluses may require professional care.
- Maintain Good Foot Strength and Flexibility. Kim says regularly walking, stretching and maintaining a healthy weight can support optimal foot function.
- Wear Appropriate Footwear. Snibbe recommends wearing supportive, well-fitting and breathable shoes and socks, especially during periods of prolonged standing and physical activity.
Our Expert Take
Not taking proper care of your feet can have a domino effect, impacting other parts of your body, including your legs, hips and back. From poor hygiene and improper footwear to ignoring pain, foot specialists emphasize the importance of proactive care.
Simple habits like washing your feet daily, trimming your nails properly, wearing supportive shoes and staying active can keep your feet in good condition and stepping in the right direction.