If you’ve been meaning to show your feet some love, consider October 8, International Podiatry Day, your friendly nudge. Your feet carry you through thousands of steps a day, and small, consistent habits go a long way. At New Jersey Podiatric Physicians & Surgeons Group, we see how the basics add up, and we want you to have an easy foot care plan you can actually follow.
Daily Foot Care Habits
Start simple. 1) Wash and fully dry your feet, especially between the toes, to reduce odor and fungus.
2) Moisturize heels and soles with a non-greasy cream and skip the spaces between toes to avoid excess moisture.
And 3) Do a quick daily inspection, look for blisters, cracks, color changes, or new calluses. If you have diabetes or circulation issues, this check takes top priority.
Footwear and Arch Support
Your shoes are your everyday equipment.
4) Choose a supportive pair of shoes with a firm heel counter, a bend at the toe, not the middle, and a thumb’s width of space up front.
5) Refresh worn insoles or add orthotics if your arches tire or your heels ache; even a quality over-the-counter insert can redistribute pressure and calm plantar fasciitis.
6) Rotate your shoes so the foam has time to rebound. This keeps support consistent and cuts down on overuse aches.
Movement and Mobility
Stiff tissues make every step work harder.
7) Stretch your calves and plantar fascia for thirty seconds on each side. Morning and evening are ideal. After sitting, ease into movement with a few ankle circles before you stand.
8) Strengthen the small foot and lower-leg muscles with slow heel raises. Knees straight and bent, and a set of towel scrunches; two to three short sets beat one heroic session. If balance is on your radar, practice a gentle single-leg stand near a counter for thirty seconds per side.
Skin, Nails, and Recovery
Little details pay off.
9) Trim nails straight across, not too short, and file corners lightly to help prevent ingrown toenails. Swap out tight socks for breathable, moisture-wicking pairs, and let shoes dry completely between wears.
After long days or workouts,
10) recover on purpose, elevate for ten minutes, roll a ball under the arch, or ice sore spots for brief intervals to calm inflammation. Your feet will feel fresher tomorrow because you took ten quiet minutes today.
When to Get Extra Help for Your Feet
If pain lingers longer than two weeks, if you notice numbness or night pain, or if calluses, corns, or nail changes keep returning, it’s worth a closer look. Footwear tweaks, targeted exercises, and orthotics can make your feet feel better not just on International Podiatry Day, but every day after.
If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.
