Have you seen what the feet of many older people look like? They tend to look tired, as though marked by time. It’s not just about age: throughout life the feet support our weight, keep us moving and face constant overloads. Over the years, decreased mobility and poor circulation end up taking their toll.
Caring for your feet isn’t just about appearance—it’s essential for your overall health. Your feet support your entire body, and their condition affects how comfortably you walk, the health of your joints, and even proper blood circulation.
1. Circulation: the basis of everything
The feet are well known as the “second heart” because of the fact that they help propel blood back upward.
As we move, the muscles of the legs and feet act as a pump that favors venous return.
If the feet remain immobile, this function is weakened: varicose veins, swelling, heaviness, and even risk of thrombosis appear. Additionally, cold and pale feet are a clear sign of poor circulation.
2. Mobility: key for joints and muscles
Each step requires the foot to move properly from heel to toe, cushioning the weight. As this mechanism fails, not only the feet suffer, but also other parts of the body:
Pain in heels or soles.
Plantar fasciitis or heel spur.
Tension in the calf muscles, with risk of inflammation in tendons.
Overload in the knees, hips and lower back.
3. The Support: The Base of the Body
Our feet bear the body’s weight and absorb the impact of every step. When they aren’t functioning properly, the pressure is unevenly distributed, leading to issues like toe deformities, corns, calluses, and pain in the joints of the back and hips.
The causes can be diverse:
Lack of movement.
Use of inappropriate footwear.
Age-related changes.
Injury or inflammation.
Often, the initial signs—tiredness, heel discomfort, or the development of corns—are overlooked. But if left unaddressed, these minor issues can eventually turn into more serious problems.
1. Simple but effective exercises
Rise onto your toes, then slowly lower down onto your heels—this helps activate the muscles in your feet and calves, boosting circulation.
Try a heel-to-toe roll to restore your foot’s natural walking motion.
For a relaxing and strengthening exercise, sit down and roll a ball under the arch of your foot.
In order to maintain flexibility, sit and gently stretch your toes by pulling them backward.
Important: If there is pain or visible changes in the feet, consult a specialist first before starting exercises.
2. Walking barefoot
Doing it on sand, grass or small stones activates capillary circulation and strengthens muscles.
3. Proper footwear
Footwear should be comfortable, with good cushioning. Narrow-toed shoes or high heels deform the foot and reduce its natural function.
4. Regular Care
Moisturizes the skin to prevent dryness and cracking. It removes calluses and controls the condition of the nails to prevent problems such as ingrown toenails.
Do foot exercises at least 10 minutes a day.
Alternate the use of shoes and avoid always wearing tight or high-heeled shoes.
Include barefoot walks on natural surfaces when possible.
Do regular check-ups in case of persistent pain or the appearance of varicose veins.
Never ignore early signs like tiredness or swelling in your feet.
Your feet are the cornerstone of your overall health and wellness. Staying active, taking good care of them, and keeping them moving not only helps prevent pain but also supports your joints and enhances circulation throughout your body.
