We expect a lot from our feet– they carry us through life, quite literally. But how often do we actually care for them? I don’t mean a quick toenail trim, I mean really give them some attention?

Question– How much time do you spend on your feet each day? And how much time do you spend caring for your feet daily, weekly, monthly?

Whether you’re managing your health after cancer, living with diabetes, navigating ageing, or just noticing a bit more wobble in your step, your feet deserve more than an afterthought.

Why Your Feet Matter (Far More Than You Think)

Did you know?

Each foot contains 26 bones, 33 joints, and are packed full of nerve endings that respond to pain (also referred to as nociceptors) and mechanoreceptors, (these bad boys) send messages to your brain about pressure, movement and balance.

When your feet aren’t functioning well, everything above them feels it: knees, hips, back, your mood, and even your pelvic floor (especially if you are female). And when sensation is reduced– as it often is in diabetes, chemotherapy-induced neuropathy, or simply as we age– we lose key connections to the world beneath us.

Fun fact (not so fun if you have a fall): According to research, reduced foot sensation is directly linked to increased fall risk in older adults (NHS Falls Prevention Guidelines 2023)

What Can Go Wrong– And Why It Matters

Let’s take a quick dive into some common culprits:

Peripheral Neuropathy– Often caused by cancer treatments or diabetes, rusults in numbness, tingling, pain or weakness. Feet might feel like they are walking or cotton wool or at the other extreme, hot cools– and often both. This affects balance, mobility, confidence and quality of life.

Diabetes– High blood sugar can damage nerves and reduce blood flow, making foot care essential. Small injuries can become serious infections before you know it.

Ageing– As we age circulation slows, skin thins, and we lose the fatty padding that helps cushion our soles. Combine that with stiff joints and reduced flexibilty (remember 33 joints in the foot), and it’s a recipe for discomfort and instability.

Did you know? Older adults with foot pain are 60% more likely to restrict their daily activities (Journal of Foot & Ankle Research 2022), this will have a further knock on effect. Restrict your movement further and you become weaker and stiffer and the cycle goes on.

How to Care for Your Feet– The Fun and Functional Way

Here are a few easy things you can do to show your feet some love:

Wiggle and Wake Up– Start your day by wiggling your toes and doing ankle circles. It will help get the blood flowing, and it reminds your brain where your feet are!

Foot Massage– Use a soft ball, a tennis ball, or even your knucles to massage your feet. A lovely way to end your day and say “thank you” to your feet. Massage will improve the circulation, stimulate the nerves, and it just feels nice.

Walk Barefoot (Safely)– Barefoot walking at home can improve proprioception– the awarenss of where your feet are. Always check for hazards, especially if you have diabetes or reduced sensation. Introduce your feet to different surfaces– it’s like building an internal library of feelings and feedback, helping your body know where it is in space through those tiny sensors called mechanorecptors.

Fun Exercise to build your “Sensory Library”

Imagine your body has an internal library– and every time your foot touches the ground, it adds a new “book” to the shelf. These are sensations: soft carpet, cold tile, wobbly peddles, hot sand, wet sand, soft sand, pressure, temerature, texture.

Take your time to feel each sensation and each part of your foot, as you stand on something and walk on something. Add a paragraph to your book or write a new one.

Over time, the brain builds up a catalogue– so when you step on something new, it can quickly say, “Ah, I’ve felt something like this before!”

That’s your mechanorecptors and prorioception at work.

Warm Soaks and Moisturising– Give your feet (or someone you care about) a lovely foot bath, dry thouroughly (especially between the toes, and then moisturise. This is a really good way to check the feet and nails for any problems. Remember– If you are post-cancer treatment to check for sensitivities before using scented products.

Check Your Feet– Look for cuts, swelling, feel the temperature. Look at nail health and check between the toes. This is very important if you have diabetes or neuropathy.

Special Note for Those Living with or Beyond Cancer

Foot pain and nerve damage are common side effects of some cancer treatments. Whether it’s due to chemo, radiotherapy or reduced movement during recovery, your feet need some extra care.

You are not being fussy. You’re being smart. Mobility, independence, and confidence are all tied into how your feet feel.

Gentle Foot Exercises You Can Try Today

   • Toe Lifts– Sit in a chair and try to lift just your big toe, and then the other four. It’s harder than than you think. Spread them out and then lower one at a time.

   • Towel Scrunch– Place a towel on the floor and draw it in using your toes, and then slide it out again

   • Ankle Pumps– Point and flex your feet several times while seated. Great for circulation.

Start From the Ground Up

Caring for your feet is essential health maintainance. 

So ask yourself again: ” Do You Care For Your Feet”?

If not– today is the perfect day to start.

If you would like me to send you an exercise sheet, leave me a comment or get in touch fi@therapyinmotion.co

I also offer 121 exercise sessions and reflexology both of which can help you care for your feet.