LIANA, OAK, AND PAUL

Foot HealthMerrill Gardens

IntroductionOlder adults are at very high risk for

foot problems Feet widen and flatten Fat padding on the sole of the foot wears

down Dryer skin

Can impair balance and functionCan be the first sign of trouble in

many illnesses related to aging

Heel painPain at the front, back, and bottom of

heelCausesFaulty biomechanicsPlantar Fasciitis Heel spursInjury Poorly constructed footwearBeing overweight

Ingrown ToenailsToenails grow into skin causing painCausesImproperly trimmed nailsHeredityShoe pressure Crowding of toesRepeated trauma to the feet

PreventionCut toe nails straight across with

clippers Never rip or tear edges of nailsWear shoes that fit well for each

activityDo not wear worn out shoesWear shower shoes in public areasWear materials that let feet breathePace yourself, and rest when needed Wash feet dailyWeight loss

Choosing The Right ShoeBreathable materialBroad spacious toe areaAvoid pointed toes, high heels, and thin

solesShock absorbent soleSmall space between longest toe and the

toe of the shoeComfortable Poor fitting shoes can cause corns,

calluses, and neuromas

Summer healthLimit walking barefootStay hydratedDon’t wear wet shoesKeep blood flowing with foot exercisesUse a pumice stone to soften callused

skin

Exercises: foot pump

Steps:•Pull your foot up like you are trying to touch your toes to the front of your shin

•Hold for 10 seconds

Work your way up to 3 sets of 30

Bend knee wall stretchSteps:•Outstretch your arms to lean against the wall

•Move one foot forward

•Slightly bend the back knee until you feel a stretch

•Hold for 30 seconds Work your way up to 3 sets of 30

Toe RisesSteps:•Stand on a stable surface, hold onto a chair or wall for balance

• Rise up onto your toes

•Hold for 10 seconds

Work your way up to 3 sets of 30

Towel StretchSteps:•Sit with knees straight

•Loop a towel around foot

•Pull the towel back until you feel a stretch in your calf

• Hold for 30 secondsWork your way up to 3 sets of 30

Ice Bottle Roll

Steps:•Fill a bottle with water and freeze it

• Roll your foot on the bottle for 10 minutes three times per day