Happy feet: keeping your feet comfortable and healthy in later life

As we spend longer on this planet – and longer on our feet – proper foot care becomes increasingly vital for maintaining our overall health. Taking proactive steps to care for our feet can not only ensure our comfort, but also help sustain our mobility and contribute to a higher quality of life as we age.

This is because neglecting foot health can result in a range of issues, including chronic pain or skin conditions and infections. For some people, managing foot health becomes essential due to chronic conditions like diabetes, which needs professional monitoring.

Are your feet feeling their age?

There are many signs of ageing feet:

• Joints may begin to hurt when used, due to arthritis.

• Arches of the feet can become sore with walking.

• Bones under the heel and forefoot become tender as we lose the protective fatty pads that help cushion these areas and reduce bone stress.

• Thickened skin can develop as our skin gets drier with time, potentially leading to painful calluses under pressure points.

Sometimes, in the busyness of life, we simply forget about our poor, hard-working feet. However, to prevent complications and enhance our mobility and quality of life, it’s essential to proactively look after our feet. That means having regular foot assessments, maintaining good foot hygiene and wearing appropriate footwear.

The basics of foot care

Nail and skin care are the fundamental aspects of foot maintenance.

• If you can look after your nails yourself, keep them clean and trim them regularly, using a good-quality pair of nail clippers.

• Err on the side of cutting the nails straight, and don’t trim them too short, especially at the edges.

• Use a good-quality metal emery board, which you can buy from a reputable chemist, to smooth the edges.

• If your toenails are particularly thick, trimming them can become too hard to manage by yourself. Regular podiatry appointments will take care of them for you.

Simple tasks like nail care can become challenging with age-related mobility issues, impaired sight or changes in nail texture. If this is the case, see a podiatrist or your GP for help – don’t simply overlook your foot care.

Common foot problems

Fungal infections can thicken nails, make them brittle and cause a brown/yellow discolouration.

• They can be treated but may need more than a topical treatment (such as a cream you rub into the area).

• Laser treatment or medication may be more effective, but you may not be able to try them if you are taking other medications – talk to your doctor for assessment and advice.

• Maintaining good general foot hygiene and changing your socks regularly is the best way to prevent fungal infections.

Hard skin build up from corns, calluses or dry, cracked heels can be very uncomfortable.

• To prevent corns and calluses, try to ensure you always have correct and well-fitting footwear that doesn’t rub.

• If you do have a painful corn or callus, seek professional help, as they can be managed very quickly and successfully.

• A good podiatrist would recommend you stay away from any medicated corn or callous dressings, as these contain acids that can be problematic for the skin.

• For dry skin or cracking heels, try a good-quality urea-based foot cream containing at least 10% urea. Try to avoid extended periods in bare feet or open-backed shoes, too, as these increase skin dryness.

Preventing or relieving foot pain

Foot pain is common and often experienced in the heels, under the arches, under the balls of the feet and in the joints. In most cases, the pain can be treated and managed effectively. You don’t have to put up with sore feet just because you’re older!

Regular exercise is vital for healthy, comfortable feet.

• Walking is an excellent way to not only prevent foot pain, but also help to relieve it in conditions such as arthritis.

• Walking for just 30 minutes a day will make a difference. Start off with slower, shorter walks and increase the distance and pace over time.

Strengthening the calf muscles is an excellent way to prevent foot and lower limb problems.

• One simple exercise is to stand upright with your feet about shoulder width apart and lift your heels off the ground, shifting your weight onto the balls of the feet.

• Raise up as high as you can before slowly lowering yourself back to your heels.

• Aim to do between 12 and 20 times before having a 1-minute rest, then repeat at least 5 times.

• You can do this exercise multiple times a day. To make it harder, try doing it on just one leg at a time (but only if your balance is steady.)

Well-fitting, stable shoes with some arch support are vital for preventing foot pain. By improving your balance, they can also minimise your risk of falls, which are major causes of injury in older people. If you are already experiencing foot pain, avoiding long periods in bare feet can be helpful – as long as you have the right shoe.

• When choosing footwear, focus on finding a shoe that matches your foot shape and has about 1.5 cm between your longest toe and the end of the shoe.

• The shoe should provide immediate comfort and feel stable and firm. Some cushioning is preferable but not too much, as softness can affect your balance and increase your risk of a fall.

• Shoes that are too worn down at the heels can also affect your balance Inspect your shoes regularly and replace them if the soles and heels are wearing out.

• Most falls occur at home, so opt for well-fitted house shoes instead of ill-fitted slippers.

Summary in a (shoe)box

1. Ageing can complicate foot care due to mobility challenges and changes in nail condition.

2. Regular foot maintenance is important. Corns, callus and thickened nails may benefit from podiatry treatments.

3. Good hygiene, wearing well-fitting footwear and addressing corns and calluses promptly can prevent discomfort and infections like fungal nails.

4. Regular exercise, such as walking and calf raises, is crucial for maintaining foot health, preventing pain and improving overall wellbeing.

5. Choosing supportive and well-fitted shoes can significantly reduce the risk of falls, which are a major concern for older adults.

It’s never too late to take the right steps for comfort and mobility. Let’s prioritise our foot health to step confidently into the future!

Disclaimer: The information provided on this website is not a substitute for individual health advice from a health professional.

By David Bugg

David Bugg is a senior podiatrist and director at Sydney City Podiatry. He is a former athlete and university guest lecturer in podiatry.