Avoid Common Foot Problems: Essential Advice from Singapore's Best Foot Experts

Our feet are the unsung heroes of our daily lives, bearing the weight of our bodies and taking us wherever we need to go. Yet, they often don’t receive the care and attention they deserve. Foot problems can range from mild discomfort to severe pain that affects mobility and quality of life.

Luckily, many of these issues are preventable with the right knowledge and habits. In this article, we provide expert advice from some of Singapore’s top foot specialists to help you maintain healthy feet and avoid common foot problems.

1. Understand Common Foot Problems

The first step to preventing foot problems is understanding what you might be up against. Common foot problems include:

Plantar Fasciitis: Inflammation of the tissue connecting the heel bone to the toes, causing heel pain.
Bunions: Bony bumps that form on the joint at the base of the big toe.
Ingrown Toenails: When the edges of the toenail grow into the surrounding skin, leading to pain, redness, and sometimes infection.
Corns and Calluses: Thickened layers of skin caused by friction or pressure.
Heel Spurs: Calcium deposits on the underside of the heel bone that cause heel pain.
Athlete’s Foot: A fungal infection that causes itching, redness, and blisters.

By familiarising yourself with these conditions, you can better recognise the early signs and seek treatment before they escalate.

2. Wear Proper Footwear

One of the most crucial aspects of foot health is wearing the right shoes. Foot specialists in Singapore emphasise that proper footwear provides adequate support, cushioning, and room for your feet. Here’s what to look for:

Finding the Perfect Fit: Always opt for shoes that fit well. Avoid footwear that is too tight or loose, as this can lead to blisters, calluses, and other foot-related issues. It is advisable to have your feet measured regularly, as their size can change over time.
Support and Cushioning: Look for shoes that provide good arch support and cushioning, especially if you spend a lot of time standing or walking. Shoes with a low heel (less than two inches) are generally best for everyday use.
Breathability: Choose shoes made from breathable materials like leather or mesh to allow air circulation, reducing the risk of fungal infections.
Specialised Footwear: If you have specific foot conditions like flat feet, bunions, or high arches, consult a foot specialist for advice on specialised footwear or orthotic insoles.

3. Maintain Good Foot Hygiene

Good foot hygiene is essential for preventing infections and other foot problems. Here are some top tips:

Daily Foot Hygiene: Make it a habit to wash your feet every day with soap and water. Ensure they are dried thoroughly, particularly between the toes, to prevent fungal infections such as athlete’s foot.
Moisturise Regularly: Apply a moisturising lotion to your feet daily, but avoid the areas between your toes. Dry skin can crack, leading to pain and potential infections.
Proper Nail Care: Trim your toenails straight across without cutting them too short to avoid ingrown toenails. Smooth any rough edges with a nail file.
Change Socks Regularly: Wear clean, dry socks daily, and change them if they become damp or sweaty. Opt for moisture-wicking socks, especially if you tend to sweat excessively.

4. Incorporate Foot Exercises and Stretches

Strengthening and stretching your feet can help prevent common problems like plantar fasciitis and heel pain. Singapore’s foot specialists recommend incorporating these exercises into your daily routine:

Toe Stretch: Sit in a chair, place a towel under your foot, and use your toes to scrunch the towel toward you. Repeat several times with each foot.
Heel Raises Exercise: Stand with your heels hanging off the edge of a step. Slowly raise your heels as high as possible, then lower them back down. Repeat this exercise for 10-15 repetitions.
Ankle Circles: While sitting, lift one foot off the ground and rotate your ankle in circular motions. Do this for 10 circles in each direction, then switch to the other foot.
Calf Stretch: Stand facing a wall, place your hands on it, and step one foot back, keeping your heel on the ground. Bend the front knee and hold for 20-30 seconds to stretch your calf muscles. Repeat on the other side.

5. Manage Your Weight

Excess weight puts additional stress on your feet, increasing the risk of conditions such as plantar fasciitis, arthritis, and flat feet. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce the strain on your feet.

Balanced Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to maintain a healthy weight.
Regular Exercise: Engage in low-impact exercises like swimming, cycling, or yoga to keep your weight in check without putting undue pressure on your feet.

6. Listen to Your Feet

Your feet often give you warning signs when something is wrong. Don’t ignore symptoms like persistent pain, swelling, numbness, or changes in colour. Early detection and treatment are vital for preventing minor issues from becoming severe.

Pain: Persistent pain, especially in the heel or arch, may indicate plantar fasciitis or other conditions that require medical attention.
Swelling: Swelling can be a sign of injury, inflammation, or poor circulation. If you notice consistent swelling, consult a foot specialist.
Numbness or Tingling: This could indicate nerve issues, which should be promptly evaluated by a professional.

7. Schedule Regular Foot Check-ups

Routine check-ups with a podiatrist or foot specialist can help detect potential problems early and provide guidance on foot care. Even if you don’t have any symptoms, a regular examination is beneficial, particularly for individuals with diabetes, arthritis, or circulatory problems, which may increase the risk of foot complications.

Diabetic Foot Care: If you have diabetes, regular foot exams are essential. Diabetes can cause nerve damage and poor circulation, leading to serious foot problems if not managed correctly.
Customised Treatment: A specialist can provide personalised recommendations based on your foot type, lifestyle, and medical history, such as custom orthotics, specific exercises, or footwear suggestions.

8. Protect Your Feet in Public Places

Fungal infections like athlete’s foot and toenail fungus are common in public areas such as pools, gyms, and communal showers. To protect your feet:

Wear Flip-Flops or Water Shoes: Use protective footwear in public showers, locker rooms, and around swimming pools to minimise direct contact with potentially contaminated surfaces.
Keep Feet Dry: After swimming or showering, dry your feet thoroughly, particularly between the toes, and change into clean, dry footwear.
Avoid Sharing Footwear: Sharing shoes or socks can spread infections. Always use your own footwear and ensure it is kept clean and dry.

9. Manage Medical Conditions Effectively

Chronic conditions like diabetes, arthritis, and circulatory problems can lead to foot complications. Proper management of these conditions is crucial:

Diabetes Management: Keep blood sugar levels under control, follow a healthy diet, and monitor your feet daily for cuts, blisters, or sores that might not heal properly.
Arthritis Care: Regular exercise, a balanced diet, and medication prescribed by your doctor can help manage arthritis symptoms that affect the feet.
Improved Circulation: Avoid prolonged sitting or standing, and incorporate exercises that promote good circulation, like walking or cycling.

10. Use Orthotics and Inserts When Needed

Orthotics and shoe inserts can provide additional support, cushioning, and alignment for your feet. They are particularly helpful for people with flat feet, high arches, or specific foot problems like plantar fasciitis or bunions.

Custom Orthotics: Consult a foot specialist to determine if custom orthotics are necessary for your condition. Customised orthotics are designed to fit your feet perfectly and provide optimal support.
Over-the-Counter Inserts: If you experience mild discomfort or need extra cushioning, over-the-counter inserts may be a good option. However, always seek professional advice to ensure they are suitable for your specific needs.

Conclusion

Preventing foot problems involves a proactive approach to foot care, including wearing the right footwear, maintaining good hygiene, performing regular foot exercises, and seeking professional advice when needed.

By following these expert tips from Singapore’s top foot specialists, you can keep your feet healthy, pain-free, and ready to support you through all of life’s adventures.

Remember that your feet form the foundation of your body. Caring for them is not only about comfort but is also crucial for your overall health and well-being. By giving your feet the care they need, you ensure they will carry you pain-free wherever you need to go.