Atlanta

Contrary to what many of us think, our feet shouldn't hurt. If they do, they're probably trying to tell us something.

Perry Julien, a podiatrist who specializes in sports-related injuries says foot pain can sometimes even warn us of a more major problem. For instance, prolonged toe pain can indicate a circulation problem, and significant ankle swelling can signal congestive heart problems, he said.

The foot is the microcosm of the body, said Carole Addlestone, a reflexologist, referring to the 72,000 nerve endings, reflex areas and points of the foot that correspond to various organs and glands of the body.

Bunions, hammertoes and arch problems can lead to arthritis, and favoring one foot more than the other causes stress on the joints that can lead to hip, knee and back problems.

"Take better care of your feet, and you take better care of your entire body," Addlestone said. "It's a catalyst for self healing."

Basic foot care includes washing your feet and using lotions and ointments to soothe and moisturize. If you have been on them all day, give them a break and prop them up.

"In order to be happy, the feet need attention," said Gudrun Noonan, a registered nurse at in Atlanta who specializes in foot care. "Just like brushing your teeth, you need to take care of your feet daily."

Noonan also recommended foot exercises such as picking up pencils and marbles with your toes, using a foot roller and walking on the beach barefoot to help strengthen your foot muscles.

The best way to prevent foot problems is to wear proper-fitting shoes made with rubber soles and with good arch support that provides plenty of room for the toes, Julien said. But that's not an easy task for most women.

"When you look at the shape of the foot and the shape of most shoes, it's not a match," he said, adding that high heels tighten calves, push feet forward, cramp toes and lead to arch and Achilles tendon pain. "Everyday shoes are designed for fashion and not function. I'd rather compromise looks for function."

Noonan agreed.

"Vanity dictates fashion," Noonan said. "Life is too short to wear uncomfortable shoes."

HIGH ON HEELS

If you can't give up your high heels, here are some ways to minimize problems:

• Limit the time you wear heels taller than 2 inches.

• Alternate the height of heels to prevent your Achilles tendon from tightening and shortening.

• Choose a wide, stable heel.

• Never wear a heel that causes imbalance.

• Choose a shoe that allows ample room for the toes in the toe box, and only wear pointed toes that narrow well past the ball of the foot.

Source: American Podiatric Medical Association

HEALTHY FOUNDATION

If you take care of your feet, they'll take care of you.

• Wear supportive shoes. Find shoes that reinforce the arches and sides of your feet and allow enough room for toes to move freely.

• Exercise foot muscles. Reflexologists often recommend walking barefoot on the ground or wooden floor to strengthen muscles.

• Try self-reflexology. There are numerous books and charts that can help you understand the map of your feet and learn pressure techniques that can alleviate pain and discomfort throughout the body.

• Get a pedicure. Keep your toenails in good shape to avoid fungus.

• Eat and drink well. Maintain healthy eating habits and stay hydrated by drinking plenty of water to promote circulation.

• Massage. Especially in the morning, applying light pressure in circular motions on the bottoms of your feet stimulates your feet and body.

• Soak. Use warm water and a solution such as Epsom salts.

• Moisturize. Use oils or other lotions.

• Apply sunscreen. If you're wearing sandals, your feet need to be protected from the sun.

FOOT FIRST AID

Heel and arch pain. Usually caused by a lack of support. Decrease pressure on arch by wearing low-heeled sandals and stretch your feet throughout the day.

Heel cracking and pain. Often caused by your foot moving around in an open-heel shoe. Alternate with closed-back shoes and moisturize.

Bunions. Most often hereditary and aggravated by shoes that are too tight or narrow. Get fitted for the appropriate size (our feet change even as adults). Or consider buying a half-size bigger than you typically wear.

Blisters. Sandal straps most often cause blisters, so choose wider bands made with soft leather or other fabric.

Nail fungus. Be careful when getting pedicures. Make sure the tools are sanitary or bring your own.

SHOE SHOPPING

• Have your feet measured while you're standing.

• Always try on both shoes, and walk around the store for several minutes.

• Always buy for the larger foot; feet are seldom precisely the same size.

• Don't buy shoes that need a "break-in" period; shoes should be comfortable immediately.

• Don't rely on the size of your last pair of shoes. Feet do get larger, and store sizing devices vary.

• Shop for shoes later in the day. Feet tend to swell during the day, and it's best to be fitted while they are their biggest.

• Be sure that shoes fit well — front, back and sides — to distribute weight. It sounds elementary, but be sure the widest part of your foot corresponds to the widest part of the shoe.

• Athletic footwear should be fitted to hold the foot in the position that's most natural to the movement involved.

• Avoid flip-flops.

Source: American Podiatric Medical Association