Watch your feet

Our feet are ingeniously constructed in the form of spiral transverse and longitudinal arches. This unique construction allows the feet to absorb enormous weight, considering that the feet are relatively small

in relation to the body length. Thus a foot has to absorb approximately three times the body weight with every step. The anatomy of the feet comprises about 30 bones and joints each, which are interconnected by about 60 muscles, 100 ligaments and tendons. This provides a high degree of stability and mobility. Approximately 70,000 nerve endings provide the necessary balance when walking upright. The healthy foot can be easily recognised by the callosity of the sole of the foot, which, with the transverse and longitudinal arches intact, only develops on the heel and the balls of the big and little toes.
Although almost all children are born with healthy feet, more than 60% of all people in civilized countries acquire serious foot problems such as fallen arches, splayfoot, hallux valgus, arthrosis of the toe joint and heel spur in the course of their lives.
The causes are almost always homemade:

Shoes that are too tight, too pointy or too high can be very painful for the feet. About 80% of all Germans wear bad shoes. For example, high heels shift the body weight, which is normally absorbed by the heels, to the forefoot and toes, which slide forward and become jammed. At the same time, the entire spinal column is misloaded. If a flat shoe does not have an adequate footbed, the toes have to claw into the sole, causing toe deformities and arthroses.
Excessive body weight overloads the arch of the foot. More than half of all Germans are now overweight.
Too little exercise understrains the foot and calf muscles. As a result, the muscles are broken down ("muscle atrophy") and also the stabilizing ligaments and tendons slacken.
The feet are neglected and not sufficiently cared for because they are far out of sight. In old age it is also difficult when the stiffened body denies direct contact with the feet. Common complaints with dry skin are pressure points, ingrown nails, corns and athlete's foot. After the penetration of germs through blisters and torn skin, infections easily develop, especially in the winter months when the feet are surrounded by warm shoes. Even with the today's popular, mostly cheap sneakers, the feet easily start sweating, which makes it easy for the fungi.

The following basic rules are important for maintaining healthy feet:

Good shoes are crucial.

A high-quality shoe with an anatomical footbed and a stable upper gives the foot a secure hold in every position. In a good shoe, the heel sits firmly while the toes are about one centimetre free to avoid blisters. A non-slip sole ensures safe walking. The spine and the entire body statics benefit from the right shoe and the right step, while protecting the other leg joints. Shoes and heel height should be changed in the course of a day if possible.

Going barefoot often does the feet and the whole body good.

Walking barefoot prevents malpositioning because the feet have to adapt to the ground and assume an optimal foot position. Thus the foot muscles are coordinated and trained. The stimulus to the sole of the foot also acts like a foot reflex zone massage, which is able to release blockages in the organism. Diabetics should exercise caution when walking barefoot. Walking barefoot is also said to have positive effects on the immune system and cardiovascular system.

Occasionally walking in a wobbly shoe.

A wobbly shoe (like the "Nike Free") with deep notches in the sole of the shoe ensures a constant training of the foot muscles and a balancing of every step. The positive effect includes the spine, because the foot rolls loosely and protects the intervertebral discs.

Foot care has a prophylactic effect.

This includes massaging and kneading the midfoot and toes, footbathing in warm water with added oil after a long period of strain, removal of skin scales and calluses as well as creaming the feet with an herbal cream.

Fight fungal infections of the toenails already in the early stages.

The water-soluble nail polish Ciclopoli® is available without prescription from pharmacies. In corns, increased cornification grows inwards. Gel patches and padded rings can take pressure off the corn. If the desired cure is not achieved, advanced infections and corns must be treated by dermatologists and chiropodists.

Our book recommendation: Christian Larsen. Gut zu Fuß ein Leben lang. Trainieren statt operieren: Die besten Übungen aus der Spiraldynamik. Trias-Verlag. 19,99 €.