Keep on Walking: The Importance of Foot Care for Older Adults

Most senior adults cherish their ability to live independently. That means being as mobile as possible – and our feet are the first thing that hit the ground, keep us balanced, and help propel us throughout the day. This makes foot care crucial to overall foot health for seniors.

As we age, the body goes through many changes, and the feet are no exception. In fact, one in four older adults experience foot pain. The sources of the pain – aside from aging – include obesity, diabetes, heredity, osteoarthritis, poor circulation, tightening of ligaments and tendons in the foot. And a study shows foot problems are more prevalent in women than men, due to the wearing of high-heels.

As people are living longer, the feet are called upon to endure many more steps during a lifetime. (It’s estimated that a moderately active person will have walked 110,000 miles by age 80.)

Challenges to Foot Health for Seniors

There are hundreds of possible foot-related problems that seniors may face. Here are a 8 of the most common foot problems:

1. Fat pad atrophy. As a person ages, their feet tend to spread out and lose the fatty pads that cushion the bottoms of the feet. The result may be pain in the ball of the foot or heel. Custom-made foam shoe inserts called orthotics are one way to provide the extra padding the feet need.
2. Plantar fasciitis. A ligament called the plantar fascia runs along the sole of the foot and supports the arch. When the ligament is strained, pain and stiffness result. People who have high arches or who are overweight are more susceptible to plantar fasciitis. Rest, ice, over-the-counter pain medications and calf muscle stretches may help.
3. Diabetic foot ulcer. Diabetes damages the nerves in the feet to the point that a person may not sense when they sustain small cuts or wounds on the feet. Ulcers that become infected can result. In addition, feet may tingle, become numb, or be afflicted by sharp pains. If infection progresses unchecked, treatment may ultimately require toe, foot or leg amputation.
4. Osteoarthritis. Years of foot wear and tear, or an old injury, can eventually result in osteoarthritis. It becomes more common in people 65 or older.
5. Gout. Gout occurs when urate crystals accumulate in a joint (most often in the big toe), causing inflammation and intense pain. Risk factors include a diet rich in red meat and shellfish, using fructose (fruit sugar), and alcohol consumption. Certain conditions such as diabetes, obesity, and heart and kidney disease can also lead to gout.
6. Stress fractures. As bone density lessens with age, the feet become more susceptible to fractures. This is particularly true for women. Symptoms may feel like an aching or burning located along a bone. An MRI is sometimes used to diagnose a possible stress fracture.  Bones can be strengthened with exercise and diet, and some medications. Consult your physician.
7. Bone spurs. Bone spurs are bony growths, usually near joints, often in the feet at the heel, mid-foot, or big toe. They develop over time in people with arthritis or joint damage.  Medications, physical therapy, and surgery may help.
8. Morton’s neuroma. A very common and painful foot condition that affects the ball of the foot, most commonly between the third and fourth toes. The person with Morton’s neuroma may feel like they are standing on a pebble in his or her shoe, or a fold in a sock. Treatments include physical therapy, stretching, massage, rest, injections or surgery.

Staying on Your Feet

While foot problems and pains are common among seniors, that doesn’t mean a senior has to accept them. There are preventive measures, as well as treatments that can keep a senior moving on healthier feet:

A doctor of podiatric medicine is a physician who treats the foot, ankle, and related structures of the leg. See a podiatrist once a year even if you as a senior are not having problems with your feet. If you have foot problems or have diabetes or a vascular disease, see a podiatrist more often than that. Studies have shown regular podiatry treatments can maintain or improve foot health for seniors.

A larger percentage of people wear shoes that are too short or too narrow. For older people this can cause corns, foot deformity and pain. Senior women should stop wearing high heels. Because the feet of a senior need added support, limit the amount of time going barefoot, or walking in socks. Likewise, avoid open-backed shoes and slippers. Wear a pair of good-fitting jogging or training shoes for daily activities.

Foot orthoses are devices placed inside a shoe that can manage foot disorders. They are effective at reducing pain in the feet, and assist seniors in maintaining balance.

Exercise and movement keep blood flowing to the feet. Also avoid tight socks or sitting too long with your legs crossed. Don’t smoke, it narrows arteries that hamper blood flow.

Wash your feet every day. Make sure to dry them thoroughly, particularly between the toes. Apply moisturizers to your feet daily.

Inspect your feet regularly. If you have difficulty examining or seeing your feet, ask for assistance.

Put One Foot in Front of the Other

Having painful feet make daily activities more difficult, which affects your physical and emotional health. Don’t resign yourself to limited mobility – find out how you can help your feet to keep on walking.

Take a look at our blog for more safe practices for seniors this summer.