Be Good to Your Feet

As we get older our bodies change and this includes our feet. The everyday wear and tear of moving your body may result in stiff joints, thinning skin and changes in the size and shape of your feet.

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Foot facts

Your feet are under a lot of pressure. Every day they support you. They help you stand, walk, run, jump – that’s a lot of work. It’s no wonder that in order keep up with these demands, your feet contain more than a quarter of all the bones in your body.

Each foot has:

  • 26 bones
  • 33 joints
  • 20 muscles
  • More than 100 ligaments
  • 7,000 nerve endings
  • 125,000 sweat glands
Did you know that together your feet make about one cup (about half a pint) of sweat every day? That means your feet make more sweat per square inch of skin than any other part of your body.

Common foot problems

Did you know that your feet mirror your general health? Foot problems can be your first sign of more serious medical problems such as arthritis or diabetes. Some common foot ailments include:
  • Bunions – bony growths or misaligned bone at the side of the foot
  • Calluses and corns – dead, thickened skin
  • Hammertoes – toe joints that curl up or under
  • Ingrown, thickened, or discolored toenails
  • Diabetes-related problems – e.g., loss of feeling or circulation problems
  • Arthritis-related problems – joint damage
  • Heel pain from heel spurs or an inflamed ligament along the bottom of the foot


Take care with footwear

Shopping for shoes
Your feet swell over the course of the day, so shop for shoes later in the day when your feet will be their largest.


Socks matter, too!
Choose good quality socks. Those made from natural fibres – cotton for warm weather and wool for cold weather – breathe, manage moisture and help prevent odour. And many new socks made of synthetic materials can effectively wick moisture away from your feet.

No matter what type you choose, it’s important to change your socks daily.

If the shoe fits...

  • Always wear the right shoes for the job
  • Wear high heels for special occasions and limit the time you spend in them
  • Beware of flip-flops and other sandals that don't provide support for your feet

TLC for your feet

Tips for daily foot care*

  1. Wash your feet daily using warm water and a mild soap.
  2. While your feet are still wet gently use a pumice stone to remove calluses and hard skin.
  3. Dry your feet thoroughly.
  4. Examine your feet for cuts, cracks and other injuries. If you can’t see the bottom of your feet use a mirror or ask someone for help. Clean and apply a dry dressing to any cuts or scrapes.
  5. Moisturize the tops and soles of your feet to keep the skin soft and supple. Wipe away any excess moisturizer.

Tips for maintaining good circulation

  • Elevate your feet when sitting

Did you know that the average person takes 8,000 to 10,000 steps a day? That adds up to about 185,075 kilometers over a lifetime.

*If you have diabetes, skip to the following section with special tips on foot care from the Canadian Diabetes Association.


Diabetes foot care

If you have diabetes, you may know that you need to take special care of your feet. Foot problems are common in people living with diabetes, and can lead to some serious complications if you don’t address them.

The Canadian Diabetes Association recommends a good daily foot care routine for people with diabetes:

  1. Wash your feet in warm water with mild soap. Avoid hot water, and don’t soak your feet, as that could dry your skin.
  2. Dry your feet with care, particularly between the toes.
  3. Carefully examine your feet and between your toes for any cuts, cracks, blisters, ingrown toenails, etc. Use a mirror or ask someone else for help with the bottom of your feet.
  4. Clean any cuts or scratches with mild soap and water, and use a dry dressing made for sensitive skin.
  5. Cut your toenails straight across and use a file to blunt any sharp edges. Try not to trim them too short.
  6. Use a moisturizing lotion on your heels and soles, and gently wipe away any excess. Don’t put lotion between your toes, though, as excess moisture could promote infection.
  7. Wear fresh socks every day, and preferably white ones … they make it easier to see drainage from a cut or sore.

Important information

The Pharmacist at Walmart is ready to help you put your best feet forward... Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.

The pharmacist at Walmart does not endorse or recommend any sponsor or their products or services.
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