Know your feet

Hallux valgus is the most common forefoot deformity, with an estimated prevalence of around 30%. It causes symptoms on the inner edge of the foot, the sole and the small toes.

Non-operative treatment may ease symptoms but does not correct the deformity of the big toe.

A hard corn is a small patch of thickened, dead skin with a small plug in the centre. A soft corn is thinner, whitish and rubbery, and usually forms between the toes. Seed corns are clusters of tiny corns that can be very tender on weight-bearing parts of the foot.

Foot deformities and wearing shoes or sandals without socks raise the risk. The best prevention is shoes that fit well — avoid tight, narrow-toed shoes and heels that push pressure onto the toes.

It usually causes a stabbing pain with your first steps in the morning. The pain eases as you move, but can return after long periods of standing or after rising from sitting.

There are more than 10 million cases a year in India. Treatments include physiotherapy, stretching exercises, shoe inserts, pain relievers, steroid injections and surgery.

Most heel pain has a mechanical cause. It often comes on gradually and is frequently triggered by flat footwear such as flip-flops, which can stretch the plantar fascia until it becomes swollen.

Other causes include heel bursitis, heel bumps, tarsal tunnel syndrome, chronic inflammation of the heel pad, stress fractures, Sever’s disease and Achilles tendinosis.

Home care — rest, an ice pack for about 15 minutes, proper-fitting supportive footwear and foot supports — is often enough. Anti-inflammatory medicine should only be taken after consulting a doctor.

Many people have no symptoms. Others feel pain in the feet, knees, hips or lower back, or stiffness in one or both feet, and their shoes may wear unevenly.

Causes include genetics, weak arches, injury, arthritis, damage to the posterior tibial tendon, some nerve and muscle conditions, and tarsal coalition. Flat feet are more likely with obesity, diabetes, pregnancy and age.

Children often look flat-footed while their feet are still forming — the arch usually appears with time.

For immediate home care, follow RICE: rest, ice (about 20 minutes at a time), compression with an elastic bandage, and elevation above heart level.

Once the pain subsides, gentle ankle circles help restore range of motion. Arthritis-related ankle pain can be managed with activity, stretching and a healthy weight; take pain relievers only after consulting a doctor.

Causes include long hours on your feet, poorly fitting shoes and trauma. Forefoot pain that does not improve with a reasonable period of conservative care should be checked by a podiatrist or orthopedist.

Differences of 3.5 to 4 percent of total leg length (about 4 cm in an average adult) can cause limping and tiredness, because walking takes more effort.

For small differences (under an inch) with no deformity, treatment is usually non-surgical: observation in growing children, or a shoe lift. For surgical correction, consult a doctor.

With neuropathy you may not feel heat, cold or pain, so a cut can go unnoticed and become infected. With poor blood flow, sores take longer to heal.

With good circulation and care, an ulcer can heal in three to six weeks; deeper ulcers may take 12 to 20 weeks.

Daily foot care matters: check for cuts every day, avoid pointed shoes and heating pads, wash in lukewarm water (32–35°C), dry well with a soft cloth, moisturise, and keep blood glucose in your target range.