Mohammad Rezwan Kahleed
The ‘Old Woman Who Lived in a Shoe’ is a traditional nursery rhyme about a poor woman who has many children:
‘There was an old woman who lived in a shoe,
She had so many children she didn’t know what to do.
She gave them some broth without any bread;
And whipped them all soundly and put them to bed.’ We learn from cradle to grave but we need shoes everywhere except when we are in cradle and in grave. Everyone comes to the world as barefoot babe and leaves the world without footwear. Even if you are old and one foot is in grave you need shoes. Everyone who affords it uses them in or around home though the old woman of the traditional nursery rhyme didn’t afford shoes to wear. Children wear shoes, boys wear shoes, girls wear shoes elderly women and men wear shoes and even some animals wear shoes. Usually the animal planet needs no shoes but in some cases domestic animals viz horse, dog, cat need shoes. May be their shoes have no velcro, lace or toggle to fasten it to the horse hoof and dog, cat legs but they are made in a way that don’t come loose and slip off. Horseshoes usually made of metal are fixed to the round hoof so that they don’t erode due to friction with concrete or hard surface for running for years on the metal roads.
Most of us are not aware or conscious of our feet care even though human foot is one of the most important but hardly cared parts of the body. Today, in the hectic life of modern era foot can be considered as the most important instrument of the human body. And only a good pair of shoes with correct size and fitting can properly run that instrument. Our feet are multifarious structures, which may reflect our general health and comfort. Symptoms such as persistent pain or soreness are warning signs. If, for example, you neglect a painful joint, it can deteriorate and become acutely painful. Then you may start walking badly to avoid the pain and that can lead to more serious postural problems. Hence it is of utmost important to take care of your feet as well as footwear regularly. Following are some important guidelines to follow during foot and footwear caring.
Tips for normal foot:
• Wear footwear that supports the foot properly, reducing the chance of injury.
• Use correct size and fitting of footwear. Many foot problems can be created due to ill fitted footwear.
• Don’t wear the same shoes every day. Wear light weight shoes. Choose footwear made of leather and other natural materials to help your feet to breathe. If you suffer from knee, hip or back pain, which has resisted treatment, consider visiting a chiropodist. Sometimes a small structural or functional imbalance in the foot may cause problems further up the body. What you wear on your feet can affect you further up your body.
• Change stockings or socks at least once a day. Choose socks containing at least 70 per cent cotton or wool. Some socks made from man-made fibers can help keep sweat away from the skin, keeping the skin dry and reducing odor.
• Calf stretches help to keep feet supple and keep a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Air the trainers (one kind of shoes) before and after exercise to prevent build up of bacteria.
• Vary your heel heights from day to day, one-day wearing low heels, and the next day slightly higher heels.
• Vary shoe types. Don’t use very older shoes. For everyday use, keep heel heights to about 2cm.
• Consider wearing shoes with a strap or lace over the instep rather than slip-ons. This will help stop your foot sliding forward, a bit like a seatbelt in a car. Keep your feet always clean and dry. Keep toenails trimmed.
• Never put shoes on moist feet to avoid fungal infection.
• Don’t wear shoes for long time in a day if your feet sweat too much.
• Use foot powder to avoid bad odor in case of sweaty feet.
• To refresh feet, massage gently with a foot roller, or better still, ask you partner to massage your feet.
• Sitting with your feet up for 10 minutes after a long day helps circulation.
• Your feet can reflect your general health – conditions such as arthritis, diabetes and neurological and circulatory disorders may show initial symptoms in the feet.
• Circle your feet ten times in each direction, keeping your leg as still as possible.
• Consciously straighten your toes and wriggle them around.
• Raise point and then curl your toes for five seconds each, repeated ten times which is particularly good for your toe cramps or hammer toes.
• Circle the alphabet with your feet. (A good exercise you can do while sitting at your desk in the office.)
• Visit a registered podiatrist/chiropodist for advice. You can take your shoes with you for specific advice on footwear.
Tips for diabetic foot:
• Take good care of your feet – keep your feet clean; wash them every day with lukewarm (not hot) water and mild soap.
• Check your feet daily – Inspect carefully at your feet each day. Look for redness, sores, cuts, blisters, swellings, calluses and corns, changes in skin colour, ingrown toe nails and so on. If you are unable to see your feet, use a mirror or ask someone to help you. Call your doctor if you notice anything.
• Dry your feet well – use a soft towel and pat gently; don’t rub. Dry carefully, especially between the toes. Dusting them with non-medicated powder before putting on shoes, socks or stockings. Moisturize your feet. If you have dry and cracking skin, apply cream or lanolin lotion, especially on the heels. Do not moisturize between the toes as this could encourage a fungal infection. Do not soak or wash your feet too long as this will make your skin too soft and fragile. Don’t go barefoot, even when indoors. You might damage the skin when tread on something. Don’t let your feet get too hot or cold. Check the bath temperature with your hand before stepping in; do not use electric blankets or foot spas. Exercises and massage your feet everyday to stimulate blood circulation.
• Keep your toenails trimmed – cut your nails by following the nail curvature and file your toenails to smoothen them.
Tips for proper footwear:
A good fitted and well-selected footwear can performs your activities more smoothly and efficiently in the normal daily activities and make you smart. Now-a-days footwear is not only footwear but also foot instrument. So determining the appropriate footwear is essential. A sports person who chooses inappropriate footwear may not only limit his/her level of performance but also potentially increase the opportunity of injury.
With a wide variety of shoes available, be sure to consider variables such as foot type, durability and fit when making your selection. Whether you are looking for high-mileage training shoes or a recreational shoe, factoring these variables into your decision can help select a shoe tailored to your needs.
Shoes of right size and fit:
Most shoes these days don’t stretch and feet don’t shrink (they actually get bigger with age). If after your first workout your toe nails hurt, feet cramp, or if you get excessive blisters, there is something wrong with the fit of the shoe. First try the shoes adjusting the laces and changing sock types. If this doesn’t solve the problem, return the shoe to the seller and take a better fitting pair.
Comfort for your feet first and style next!
The impact that affects your neck, back, hips, knees, and ankles starts at your feet. Depending on how much you work out, you should purchase new shoes every 4-8 months for maximum cushioning. You can further reduce impact by using padded socks and/or a shock-absorbing insole.
It’s exciting to get new shoes, but don’t go crazy:
First thing you want to do when you get your new shoes is take them out for a long ride. But remember, it’s going to take a little time for your feet and shoes to get to know each other. Take it easy for a couple of workouts and you’ll prevent blisters and other unwanted aches.
Don’t get shoes that are too small:
If you are not sure about your sisze or if you are in between sizes, select a half size bigger. There is nothing worst than shoes that are too tight! If the shoe is a little big, you can always wear padded socks or insert an insole to make for a tighter fit.
Tips for footwear care:
Following are some important points to consider with your footwear:
• Use at least two pairs of shoes and socks so that you can change every day.
• Before applying shoe cream clean the upper of the shoe with a damp cotton cloth and nylon brush and dry properly. Don’t expose them directly to sunlight.
• Apply shoe cream at least twice in a week. After applying cream let them completely dried and then brush.
• Use shoe cream that is compatible to the upper material. Follow the manufacturer care instructions.
• Periodically treat the full grain leather shoes and suede (soft leather which does not have a smooth surface and which feels like cloth) with specific sprays or silicon creams. After putting of the shoes let them air dry and keep them away from direct heat. Do not expose them directly to the sun.
• Brush your shoes every day before and after wearing.
• Always keep your toenails trimmed to avoid the damage of lining due to pinching of toenails. Use selective shoes for particular functions, for example casual shoes, walking shoes, professional shoes etc.
• Don’t over tight the lace i.e., relax the top line for easiness.
• Keep shoes properly in shoe box after cleaning and polishing when not in use for long time. Use a pack of silica gel inside the box. Try to maintain a good body posture while walking.