Let’s talk about feet. Not the most glamorous topic, I know, but when you’re living with diabetes, taking care of your feet is super important. Why? Because diabetes can increase your risk of developing foot problems, some of which can be quite serious.
But don’t worry, this isn’t about fear-mongering. It’s about empowerment! Taking just five minutes each day to show your feet some love can make a huge difference in preventing complications down the road. I’ve learned this firsthand, and I’m here to share a simple routine that’s easy to incorporate into your daily life. It is important to remember that healthy feet are happy feet.
I was diagnosed with type 2 diabetes about five years ago. Honestly, at first, I focused mostly on diet and blood sugar. Foot care? It wasn’t really on my radar. Then, during a check-up, my doctor noticed a small callus on my heel that I hadn’t even felt, thanks to some mild neuropathy. That was a wake-up call! It made me realize how easily problems can develop without you even noticing. Since then, I’ve made foot care a non-negotiable part of my daily routine.
Think of it as a mini spa treatment for your feet. Ready to give your tootsies the TLC they deserve? Let’s get started!
Why Foot Care Matters for People with Diabetes
Before we jump into the routine, let’s quickly touch on why foot care is so crucial when you have diabetes. Elevated blood sugar levels can, over time, damage the nerves and blood vessels in your feet. This can lead to:
- Neuropathy: Nerve damage that can cause numbness, tingling, or pain in your feet. You might not even feel a small cut or blister.
- Poor Circulation: Reduced blood flow to your feet, which can make it harder for wounds to heal and increase the risk of infection.
These issues can snowball into more serious problems like foot ulcers, infections, and, in severe cases, even amputation. But here’s the good news: regular foot care can help prevent these complications.
Your 5-Minute Daily Foot Care Routine:
This routine is quick, easy, and can be done while you’re watching TV, reading a book, or just relaxing in the evening.
1. Wash and Dry (1 Minute):
- Wash your feet daily with lukewarm water and mild soap. I like using Cetaphil Gentle Skin Cleanser, as it’s fragrance-free and doesn’t dry out my skin. Avoid hot water, as it can dry out your skin.
- Pay special attention to the spaces between your toes.
- Dry your feet thoroughly, especially between the toes. Moisture between the toes can lead to fungal infections.
2. Inspect Your Feet (2 Minutes):
- This is the most important step! Examine your feet carefully every single day, looking for any cuts, blisters, redness, swelling, calluses, or other changes.
- Use a mirror to check the bottoms of your feet if you can’t see them easily. Or, ask a family member or friend to help you.
- Don’t forget to check between your toes!
3. Moisturize (1 Minute):
- Apply a thin layer of lotion to the tops and bottoms of your feet to keep the skin soft and prevent cracking. I recommend lotions specifically designed for diabetic foot care, like Eucerin Diabetics’ Dry Skin Relief Foot Creme.
- Avoid putting lotion between your toes, as this can trap moisture and increase the risk of infection.
- Look for lotions that contain urea or lactic acid, as these ingredients can help to soften calluses.
4. Check Your Nails (30 Seconds):
- Trim your toenails straight across and file any sharp edges. I find that using a podiatrist-grade nail clipper makes the job easier and safer.
- If you have trouble trimming your own nails, ask a family member, friend, or podiatrist for help.
- Look for any signs of infection around the nails, such as redness or swelling.
5. Protect Your Feet (30 Seconds):
- Never go barefoot, even indoors. Always wear shoes or slippers to protect your feet from injury.
- Before putting on your shoes, check the insides for any foreign objects, like pebbles or small toys. I once found a Lego in my shoe! It is important to always check to prevent any injuries from occurring.
- Choose comfortable, well-fitting shoes that provide good support. More on this below!
- Wear clean, dry socks every day. Socks made from moisture-wicking materials are a good option.
Choosing the Right Shoes and Socks:
Shoes:
- Look for shoes with good arch support and a wide toe box to prevent pressure points.
- Avoid high heels, pointed toes, and shoes made from synthetic materials that don’t breathe well.
- Break in new shoes gradually to prevent blisters.
- Consider getting your feet professionally measured to ensure a proper fit. I personally like Orthofeet shoes because they offer a lot of support and come in different widths.
Socks:
- Choose socks made from natural, breathable materials like cotton, or moisture-wicking synthetic blends designed for people with diabetes.
- Avoid socks with tight elastic bands that can restrict circulation.
- Look for socks with extra cushioning in the heel and toe areas. I like to buy diabetic socks because they do not have any seams, and they are loose around the ankles.
Managing Calluses and Corns:
- Calluses and corns are thickened areas of skin caused by pressure or friction.
- Never try to cut or shave calluses or corns yourself, as this can lead to infection.
- Use a pumice stone or foot file to gently smooth calluses after soaking your feet.
- If you have persistent or painful calluses or corns, see a podiatrist.
Foot Exercises for Improved Circulation:
- Ankle Circles: Rotate your ankles clockwise and counterclockwise.
- Toe Points and Flexes: Point your toes and then flex them towards your shin.
- Heel Raises: Stand with your feet flat on the floor, then raise up onto your toes, hold for a few seconds, and lower back down.
- Toe Curls: Sit with your feet flat on the floor, then curl your toes as if you are trying to pick something up with them.
- Marble Pickup: Place a few marbles on the floor. Use your toes to pick up each marble and place it in a bowl.
Doing these exercises for a few minutes each day can help improve circulation and flexibility in your feet.
When to See a Doctor
While this daily routine can go a long way in preventing foot problems, it’s important to see a podiatrist (foot doctor) at least once a year for a comprehensive foot exam.
See your doctor immediately if you notice any of the following:
- A cut, blister, or sore that doesn’t heal
- Redness, swelling, or warmth in your foot
- Pain in your feet or legs
- Changes in the color or temperature of your feet
- Ingrown toenails
- Any other concerns about your feet
Happy Feet, Healthy You
Taking care of your feet is an essential part of managing diabetes. This simple 5-minute routine can help you prevent serious complications and keep your feet healthy and happy for years to come.
So, make it a habit, just like brushing your teeth. Your feet will thank you for it! Do you have any foot care tips to share? Let me know in the comments!
References
- Assessment of diabetic foot disease and its risk factors in a general population
- The economic value of prevention and early treatment of diabetic foot disease
- Risk factors for foot ulceration in patients with diabetes: a systematic review and meta-analysis
- Prevention of diabetic foot ulceration: an overview
- Efficacy of a Diabetic Foot Treatment Program in Reducing the Incidence of Foot Ulcers and Amputations
- Diabetic foot care: the role of patient education
- Effectiveness of a multifaceted podiatry intervention to improve foot care knowledge, foot care behaviour and foot health in older people with diabetes: study protocol for a randomised controlled trial
- Interventions for preventing foot ulcers in people with diabetes
