How Massage Made Me Think About My Feet (Again!)

by Valerie Gladstone — August 24, 2007

I should have known it was going to happen. As Roland Davis, the masseuse, finished with my back and legs, he would reach my feet, my poor high-heeled overdosed feet and my secret would be exposed. I have a friend, a former masseuse, who occasionally massages my feet, so I know that when these guys do their job on my arches, I’m going to wince. Well, more than wince. Like, say "ohhh stop" and really mean it.

It’s all because I’ve worn high heels so much (no, not at home at my computer or at the gym—but yes, on the way back and forth to the gym) ever since I was 14, thrilled to find a way to climb to 5’7" from my measly 5’4" and look, I thought, more womanly, sexier and of course, taller.

I’ve paid a heavy price for this reach for glamour. My arches. Even though I studied ballet for years, it’s not dance that did the damage—as it can to professional dancers—and you can’t see the harm. My feet look pretty normal. The secret of my disregard and vanity all lies deep within my feet.

Here are some tips for foot care. Even minor foot pain can disrupt your walking and other exercise routines. If you give your feet a few minutes of attention each day, you can prevent injury and skin breakdown.

• Clip your toenails—Make sure they are not sticking out past the tips of your toes.
• Cut the toenails straight across to avoid developing an ingrown toenail.
• Check your feet for blisters and cracks—Look between your toes for skin breakdown and athlete’s foot infection.
• Wear socks (with sneakers—please, not with sandals!)—Socks should have a smooth fit over the foot and not be too tight. High-moisture-absorbing acrylic socks can help to prevent blisters and keep the feet dry.
• Dry your feet completely after baths and showers, particularly between the toes—Dry gently with a towel or a hair dryer.
• Since poor flexibility can increase the risk of injuring feet, stretching is an important strategy for preventing foot pain—When exercising, warm up, cool down, and stretch before and after your activity.
• Stretches that target specific areas of the feet can help to prevent foot pain—For example, the plantar fascia, an extension of the Achilles tendon, is a tough ligament-like sheet of tissue that extends from the heel bone to the base of the toes. The plantar fascia is highly susceptible to pain and inflammation. Try the Achilles-heel stretch to prevent injury to the plantar fascia. Stand on the bottom step of a flight of stairs, with the balls of feet on the step, lower heels until you feel a stretch in calves. Do this exercise three or four times a day, progressively holding the stretch for 30 to 60 seconds.
• Maintain circulation—Regular physical activity can improve circulation to the feet.
• No smoking.
• Avoid exposing feet to cold temperatures.
• Don’t sit for long periods of time (especially with your legs crossed).