CHOOSING THE PROPER SHOES
Wearing the wrong shoes is one of the most common causes of foot ailments. Too often we choose shoes for style rather than comfort and function. Good shoes are an integral part of good foot care. Follow this checklist when buying shoes:

• Leather is best because it breathes like skin and molds to your foot. Cheaper canvas is fine for fast-growing children.
• Soles should be strong and flexible with a good gripping surface.
• Insoles should be cushioned to absorb the jolts of walking on hard surfaces.
• Arch supports distribute weight over a wider area. Rigid shanks also give added support.
• High heels are fun and look good, but they should not be worn for too long or for extended periods of walking. Besides cramping the toes, they change body posture, making backaches more likely.
• Only you can tell if shoes fit. If they are not comfortable, don't buy them.
• Don't plan on shoes stretching with wear. If you have shoes that are too tight, see if a shoe repair shop can stretch them to fit.
• Have your feet measured every time you buy shoes. Both feet should be measured, as they are often different sizes. Always buy shoes for the bigger foot.
• Feet swell, so go shoe shopping late in the afternoon.
• Don't insist on always wearing one size if the next size feels better.
• You should be able to wiggle all your toes.
• The heel should fit snugly and the instep should not gape open.
• If you can't find shoes that fit, ask your doctor for advice.

SHOES FOR CHILDREN
A good pair of shoes plays an important role in avoiding problems in the developing feet of children.
• Because shoes serve only to protect children's feet from injury, no shoes are needed before a child walks.
• High-topped infant shoes do not support ankles, therefore oxfords or tennis shoes are an equally good choice.
• Check often to be sure shoes fit. A child’s feet are very flexible and can be cramped into shoes as much as two sizes too small, and the child may not complain.
• Don't have children wear hand-me-down shoes. Shoes are permanently molded to the original owner's foot.

GENERAL CARE AND PREVENTION
Three out of every four Americans experience serious foot problems in their lifetime. Only a small percentage of these are born with foot issues. Neglect and a lack of awareness of proper care cause most foot and ankle ailments.

• Walking is the best possible exercise for your feet.
• Wash your feet daily. Rinse off all soap and dry thoroughly, especially between toes.
• Trim nails straight across, and not too short. Don't cut out or dig at corners.
• Do not trim, shave, or use over-the-counter medicines to dissolve corns or calluses.
• Wear clean socks or stockings, changed daily. Don't wear any kind of footwear that is too short or too tight.
• Wear shoes that fit.
• Use foot powder.
• See your doctor about persistent foot problems.

WALKING
Your heel swings from side to side as your foot moves. When the heel swings correctly, your foot will flatten naturally and regain its arch as you walk. But if your heel swings too much, your foot may flatten more than it should. When this occurs (overpronation), some bones are forced to support too much weight. The muscles pull harder on these areas, making it more difficult for tendons and ligaments to hold bones and joints in place. Over time, you may develop swelling or pain on the bottom of your foot or near the heel. A bony bump (bunion) may form at your toe joint.

To prevent your feet from flattening too much, be sure to wear proper footwear, and be aware of your body position and movements while you are walking. Maintaining good overall health and posture will also help you avoid many common foot related issues.

If you have questions or concerns about the maintenance of your feet or ankles, please contact Coast Plaza Podiatry Program at (562) 868-3751, extension 2077.

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