Foot care for walking, standing at work and exercise is about preventing small problems from building up. Feet carry your whole weight for thousands of steps a day. Friction, pressure, sweat and shoes that do not quite fit lead to blisters, hard skin, sore nails and tired, aching feet. Good footwear and a few daily habits prevent most of them.
Start with shoes that fit
How to check the fit
- Length: about a thumb's width between your longest toe and the end of the shoe.
- Width: toes can spread and wiggle. Nothing presses on the sides.
- Heel: held firmly, without slipping.
- Fastening: laces or straps hold the foot in place.
- Comfort: the shoe feels right in the shop. Do not rely on it "giving" later.
Buying tips
- Shop in the afternoon or evening. Feet swell during the day.
- Have both feet measured. Fit the larger one.
- Try shoes on with the socks you will wear.
- Walk around the shop.
Shoes by activity
| Activity | What to look for |
|---|---|
| Everyday walking | Cushioned sole, flexible forefoot, firm heel |
| Long walks and hiking | Supportive, sturdy sole; room for toes on descents |
| Running | Shoes designed for running; replace them when the cushioning wears out |
| Standing at work | Cushioning, arch support, a wide base, a low heel |
| Safety footwear | Correct size and width; add cushioned insoles if allowed |
Break in new shoes gradually, with short wears before a long day or a big walk.
Socks matter
- Choose moisture-wicking socks made of wool or technical fibers for long walks and exercise.
- Make sure that they fit without wrinkles or tight seams.
- Change socks if they become damp.
- Carry a spare pair on long days.
Preventing blisters
Blisters come from friction on damp skin.
- Wear shoes and socks that fit.
- Keep your feet dry. Use foot powder, or change socks.
- Cover "hot spots", places that feel warm or rubbed, with a bandage, blister dressing or tape before a blister forms.
- Lace shoes so that the heel does not lift.
- Keep toenails trimmed.
If you get a blister
- Do not burst it. The skin over it protects against infection.
- Cover it with a soft bandage or a hydrocolloid blister dressing.
- If it bursts by itself, let the fluid drain, leave the skin in place, wash your hands, and cover it with a clean dressing.
- See a doctor if it is very painful, keeps coming back, or looks infected, with pus, redness or heat.
Toenails
Long nails hit the front of the shoe, which leads to bruising under the nail and "black toenail" in walkers and runners.
- Trim nails straight across, level with the tip of the toe. See Toenail Care: Trimming and Hygiene Tips.
- Check that your shoes are long enough, especially for downhill walking.
Daily care for hard-working feet
| When | What to do |
|---|---|
| Morning | Clean, dry feet; fresh socks; shoes that have had a day to dry |
| During the day | Change position; take short breaks off your feet; stretch your calves and toes |
| After work or exercise | Wash and dry feet, especially between the toes. See Post-Workout Body Care: Showering and Moisturizing |
| Evening | Check for rubbing, blisters and cracks; moisturize soles and heels. See How to Moisturize Your Feet |
| Weekly | File hard skin gently. See Foot Calluses: Gentle Care and When to Get Advice |
If you stand all day
- Shift your weight, and move when you can.
- Use an anti-fatigue mat, if your workplace allows it.
- Sit during breaks, and raise your feet for a few minutes.
- Alternate between two pairs of shoes.
- Consider cushioned insoles.
Relief for tired feet
- Raise your feet above hip level for 10 to 15 minutes.
- Soak them in cool or lukewarm water for a few minutes.
- Roll the sole of each foot over a ball or a chilled water bottle.
- Stretch your calves, and flex and spread your toes.
- Massage with foot cream.
Preventing athlete's foot and odor
- Dry feet thoroughly after washing.
- Wear sandals in communal showers and changing rooms.
- Alternate shoes, so that each pair dries out.
- Change socks daily.
See Foot Odor: Hygiene and Shoe Care Tips.
When to see a professional
See a doctor or podiatrist for:
- Pain that lasts more than a few days, or stops you from walking normally.
- Swelling, numbness or tingling.
- Blisters or sores that do not heal.
- Thick calluses, corns or ingrown toenails.
- Any foot problem, if you have diabetes or poor circulation.
Related on ArniSun
- Foot Calluses: Gentle Care and When to Get Advice
- Foot Odor: Hygiene and Shoe Care Tips
- Toenail Care: Trimming and Hygiene Tips
- How to Moisturize Your Feet
- Post-Workout Body Care: Showering and Moisturizing
Sources and further reading
Frequently asked questions
How can I stop getting blisters when I walk?
Wear shoes that fit and moisture-wicking socks, keep your feet dry and cover any spot that starts to rub before a blister forms.
What helps sore feet after standing all day?
Raise your feet, stretch your calves, massage the soles and wear cushioned, supportive shoes. Alternate pairs, and take short sitting breaks.
How often should I replace my walking or running shoes?
When the cushioning feels flat, the sole is worn unevenly or your feet start to ache in them. For regular runners, that is often after several hundred kilometers.