We diligently book dental check-ups and fret over skin care, yet one crucial part of our anatomy remains largely ignored: our feet. According to experts, this neglect is a significant oversight, given that about one quarter of all the bones in the human body are located in the feet.
The Overlooked Foundation
Hylton Menz, a professor of podiatry at La Trobe University in Melbourne, points out that we often forget about our feet because they are tucked away in shoes and out of sight. "It's only really when they don't actually function properly – when they become painful – that we really think about them," he explains. This complex structure, comprising 33 joints and over 100 tendons and ligaments, deserves proactive care, not just reactive treatment when problems arise.
Choosing Sensible Footwear
The intersection of fashion and foot health is notoriously small. Physiotherapist Dr Kathryn Mills from Kensington Physiotherapy and Macquarie University warns of the dangers, recalling the worst ankle injury she's seen: a young woman in four-inch heels who fell while inebriated. Dr Jillian Eyles from the University of Sydney advises prioritising health over style. "Stuffing your feet into pointy-toe shoes and wearing high heels all the time is probably not going to be great for your feet and your ankles," she says.
Professor Menz emphasises that the right shoe should be shaped like your foot and bend at the ball of the foot for comfort. However, comfort can be deceptive. For older adults, a thick, soft sole may feel comfortable but increases instability and fall risk. A thinner, firmer sole with a slip-resistant grip is a safer choice. Similarly, while convenient, slip-on shoes offer less security. Dr Mills also recommends owning and rotating multiple pairs of shoes for different activities to vary the stresses on your feet.
Weight Management and Foot Strength
Maintaining a healthy weight is critical for foot health, both mechanically and metabolically. "There's a really strong link between foot pain and being overweight," states Professor Menz, explaining that active fat tissue can inflame nerve endings. Shedding excess weight directly reduces the likelihood of developing foot pain.
Just like any other part of the body, our feet benefit from targeted exercise. Natalie Collins, an associate professor in sports physiotherapy at the University of Queensland, suggests simple movements to engage deeper muscles. "Keeping your toes on the ground and trying to lift up your arch helps," she notes. Calf raises are also excellent for strengthening the foot, ankle, and lower limb.
Dr Mills adds two more effective exercises: scrunching a towel into a ball using your toes, and practising moving your big toe independently from the others. These actions strengthen the intrinsic muscles vital for balance and movement.
By giving our feet the attention they warrant—through mindful footwear choices, weight management, and regular strengthening—we can support these engineering marvels to carry us pain-free for years to come.
