This past fall I was privileged to be able to back pack the entire length of the Camino de Santiago in northern Spain, a distance of 800 km in 32 days. Dave and I had planned the trip intensely, paring down our back pack contents to the very minimum and making sure our equipment, especially our boots, felt as familiar as old friends. Regardless, with a daily average of 25 km of hard walking on all kinds of surfaces, we experienced a considerable amount leg and foot pain. I was never so aware of the continuous stress that my feet endure, or of the vital importance of foot care.

Even without hiking the Camino, our feet work hard each and every day. Made up of 26 bones, 33 joints, more than 100 muscles, and a multitude of nerves and blood vessels, our feet are a marvelous example of engineering as they provide the support, balance, flexibility, and mobility that our bodies need for everyday activities. Unfortunately, we seldom consider the health of our feet until they begin to hurt. Since we can’t possibly live well to a hundred and twelve if our feet are so painful that we cannot move, I’ve put together a few tips for keeping your feet healthy and happy.
1. It is worth repeating, that feet are happier in shoes that are a perfect fit. That means shoes should mimic the shape of the foot—rounded toe box, low heel, and good arch support. High heels with narrow toes force the foot into an unnatural shape and put excessive pressure on the base of the toes and ball of the foot. This can cause deformities such as bunions, hammer toes and misaligned toes, and can lead to further painful complications such as corns and calluses. Since feet naturally spread and get larger as they age, checking your shoe size may also be necessary. Don’t be surprised if your 30 year old size 6’s, are now a size 7.
2. Obviously, it is important to keep your feet clean, but what may not be so obvious is that your feet must be dried thoroughly after being washed—particularly between the toes. Moisture on the skin can invite fungal infections such as athlete’s foot, and skin maceration and breakdown which can result in bacterial infections. If your feet perspire a lot wash them regularly, change socks frequently, and use a drying powder between your toes.
3. Feet are no exception when it comes to requiring exercise. Mobilization of the foot joints can keep the muscles strong, and the tendons and ligaments supple. Rotate your ankles regularly throughout the day. Use your toes to scrunch up a hand towel placed on the floor, or pick up objects with your toes. Roll a bottle filled with cold water or ice under the ball and arch of the foot. These exercises can help to prevent and treat painful conditions of the connective tissues such as planter fasciitis. Foot massage can be comforting as well—and, if you plan it right, can get you some down time with your sweetie.
4. Recognize foot problems before they become serious. This is especially important for anyone who has diabetes or circulatory problems. Your feet are further from your eyes than any other part of your body and are easy to forget. So take some time each day to inspect your feet, with a mirror to see the soles if your flexibility requires it. Look for dry, callused or cracked skin; discoloration or deformity of nails; swelling, warmth or redness; painful areas; or any change in the shape of your foot.
It has been estimated that the average person walks 15, 000 miles in their lifetime. That’s a lot of pressure on two lowly body parts. Elevate the status of your feet by giving them the attention they deserve. They will serve you well to a hundred and twelve.