Healthy feet

Over the course of our lives, our feet carry us the equivalent of four times around the world. They perform hard labour every single day and yet are often badly neglected. Usually, they only get attention once trouble starts. Solveig Haw, doctor and health expert at DKV, outlines the most common problems and explains what keeps feet strong and healthy.

What are typical complaints?

Four diagnoses are particularly common in Germany: with a flat foot (pes planus), the longitudinal arch of the foot collapses. As a result, the foot’s natural shock absorption is reduced. In the more pronounced form – the fallen arch – the foot arch is almost completely in contact with the ground. In a splay foot, the metatarsal bones spread apart so that the transverse arch at the front of the foot sinks. This frequently leads to burning or stabbing pain in the forefoot. A pronated foot, where the heel tilts inwards, is also common. Finally, many people suffer from hallux valgus. “In this condition, the big toe gradually shifts towards the smaller toes, combined with a painful protrusion of the metatarsophalangeal joint of the big toe,” explains Solveig Haw, doctor and health expert at DKV.

How do these problems develop?

Misalignments rarely have just one cause; they usually arise from a combination of genetics and lifestyle. Weak connective tissue, for example, which encourages the arches of the foot to sag, may be inherited, but lack of exercise or excess weight also play a role. “Shoes that are too tight, pointed or high squeeze the toes together and, in the long term, promote the development of hallux valgus and other forefoot problems,” adds Haw. A lifestyle with little barefoot walking, lots of hard flooring and too little movement is also detrimental to the foot muscles. If you are overweight on top of that, the strain increases further.

Practical tips for fit feet

Small changes in everyday life can often have a big impact. Anyone who actively looks after their feet can effectively prevent pain. Regular barefoot walking is the best way to strengthen the fine muscles of the sole of the foot. So it’s worth taking every opportunity to walk barefoot on grass, sand or pebbles: the changing surfaces challenge and train the muscles. It is also helpful to vary the types of shoes you wear, as this prevents one sided strain on the feet. “From an orthopaedic point of view, high heels are problematic, especially when worn frequently and for long periods,” says Haw. “The best choice is flat or slightly raised shoes that give your toes enough room.” And for anyone who thinks trainers are the magic answer: it depends on the specific model. With a very soft sole, for instance, the foot muscles don’t work hard enough in the long run; a lack of stability at the rear of the foot can lead to overpronation, i.e. excessive inward rolling of the foot. It also helps, when standing and walking, to make sure your weight is evenly distributed between the heel, the ball under the big toe and the ball under the little toe.

The three minute foot workout

These quick exercises can easily be built into your daily routine, for example while brushing your teeth or sitting at your desk.

1. The caterpillar
   Curl your toes firmly and slide your heel forwards. Move your foot forwards like a little caterpillar – this mainly trains the muscles that support the transverse arch.
2. The gripping exercise
   Place a sock or a pen on the floor. Grip the object with your toes and lift it up in a controlled way. This strengthens the muscles and can support the transverse arch – particularly helpful if you have a splay foot.
3. Tiptoe stand
   Slowly roll your foot up onto your tiptoes and hold briefly. Then lower your heels again in a controlled manner – this strengthens the calves and stabilises the ankle joint.

If you experience severe or persistent symptoms, you should seek medical or physiotherapeutic advice.