Prevention

Massage Therapy

Reflexology is a type of massage therapy that manipulates hands and feet. A pleasant exercise using this method can be done while taking a bath. Use the thumb, index, and middle finger to rotate each toe in a circular motion. Then, make a fist and rotate it slowly around the bottom of the foot. Finally, gently twist each foot as if wringing wet clothes, moving the top and bottom in opposite directions.

Correct Walking and Foot Exercises

Correct Walking. In addition to wearing proper shoes and socks, walk often and correctly to prevent foot injury and pain. The head should be erect, the back straight, and the arms relaxed and swinging freely at the side. Step out on the heel, move forward with the weight on the outside of the foot, and complete the step by pushing off the big toe.

Foot Exercises. Exercises specifically for the toe and feet are easy to perform and help strengthen them and keep them flexible. Helpful exercises include the following:

• Raise and curl the toes 10 times, holding each position for a count of five.
• Put a rubber band around both big toes and pull the feet away from each other. Count to five. Repeat 10 times.
• Pick up a towel with the toes. Repeat five times.
• Pump the foot up and down to stretch the calf and shin muscles. Perform for 2 or 3 minutes.

Preventing Foot Problems in Childhood

Early Development. The first year of life is important for foot development. Parents should cover their babies' feet loosely, allowing plenty of opportunity for kicking and exercise. The child's position should be changed frequently. Staying too long on the stomach can strain the feet. Children generally walk between 10 and 18 months. They should not be forced to start walking early. Wearing just socks or going barefoot indoors helps the foot develop normally and strongly and allows the toes to grasp. Going barefoot outside, however, increases the risk for injury and other conditions, such as plantar warts.

Shoes. Children should wear shoes that are light and flexible, and since their feet perspire greatly, their shoes should be made of materials that breathe. Footwear should be replaced every few months as the child's feet grow. Footwear should never be handed down.

Sports. High-impact sports can injure growing feet, and parents should be sure that their children's feet are protected if they engage in intensive athletics.