Keeping your feet comfortable is essential for staying active in mid‑life and beyond. Dr. Paul Langer, a sports‑medicine podiatrist with Twin Cities Orthopedics in Minnesota, explains that a few everyday adjustments can prevent the most common foot ailments that affect older adults.
Heel Pain and Plantar Fasciitis
Heel pain often stems from plantar fasciitis, an inflammation of the tissue that supports the foot’s arch. Reduced ankle and big‑toe motion, weakened foot muscles and weight gain can increase the risk. While the condition sometimes resolves on its own, most people find relief by supporting the arch with a quality insole (typically $30‑$70) and performing gentle Achilles‑tendon and plantar‑fascia stretches several times daily. Dr. Langer advises limiting barefoot time and wearing supportive shoes, even indoors, until pain eases. Because plantar fasciitis usually hurts more after periods of rest, staying active within comfort limits is generally safe.
Bunions and Hammertoes
Studies show that more than one‑third of women over 65 have bunions, and over 60 % of older adults experience hammertoes. These deformities begin with joint and muscle imbalances and can progress to painful, stiff toes that alter shoe fit and increase fall risk. While toe spacers and digital pads may help, they are ineffective if shoes are too narrow. Early intervention with wider‑toe‑box footwear and physical therapy can slow progression, but once the deformity is rigid, surgery may be the only definitive solution. Dr. Langer stresses choosing shoes with ample width and a roomy toe box rather than relying on size alone.
Calluses and Corns
Calluses develop where friction or pressure is excessive, often on the toes or forefoot. If the underlying pressure isn’t addressed, calluses will return after removal. Silicone toe sleeves, cushioned insoles, and metatarsal pads can redistribute pressure, while daily skin care—using a urea‑based lotion and gentle pumice after bathing—helps keep the skin soft. Adjusting footwear to match the foot’s shape is the most effective long‑term strategy.
Practical Foot‑Care Habits
Consistent, modest changes make a big difference. Aim to wear supportive shoes 80‑90 % of the day, selecting models that match the foot’s natural shape. When possible, incorporate short stretching routines for the Achilles tendon and plantar fascia. Maintaining a healthy weight also reduces stress on the feet and lowers the likelihood of developing bunions or hammertoes.
By paying attention to shoe fit, using simple stretches, and managing pressure points, adults can keep their feet pain‑free and stay active in the activities they love.
Original reporting: Texarkana Gazette — read the source article.
