The human foot is a biological masterpiece. Its strong, flexible and functional design enables it to do its job well and without complaint—if you take care of it and don't take it for granted.
The foot can be compared to a finely- tuned racecar, a vehicle whose function dictates its design and structure. And like the race car, the human foot is complex, containing within its relatively small size twenty-six bones (the two feet contain a quarter of all the bones in the body), thirty-three joints and a network of more than 100 tendons, muscles and ligaments, to say nothing of blood vessels and nerves.

An average day of walking, for example, brings a force equal to several hundred tons to bear on the feet. This helps explain why your feet are more subject to injury than any other part of your body.
— A Podiatric Medical Association

Foot and ankle health is important to overall health, well being and mobility, and plays a major role in the pursuit of fitness. There are a number of systemic diseases that sometimes are detected first in the feet, such as diabetes, circulatory disorders, anemia and kidney problems. Arthritis, including gout, often attacks foot joints first.
Studies show that seventy-five percent of Americans will experience foot health problems at some point in their lifetimes. I wonder if any studies have been done to quantify what percentage of time our feet are covered up with slippers, socks, sandals, shoes and/or boots?

Kick off your shoes and read on ...
I have memories of my farmer-grandmother soaking her feet in a bath of Epsom salts, and of my mom, who after a long day of work standing on her feet, would ask us kids to rub and pinch her aching heels.
I also remember as a child how exciting it was to get a new pair of shoes. It seemed like an event to both announce and show off. Perhaps I took things a bit too far. My Mom used to pleadingly ask me to take my shoes off and get some air on my feet. I even tried to talk her into letting me take naps with my feet hanging over the edge of the bed, so I wouldn't have to waste time taking my shoes on and off.
As a fifth-grader, I got the specific pair of sport shoes I had longed for. That evening I set up a mini obstacle course in our living room and dashed from point to point with the objective of finishing as close as possible to a dime I placed on the floor. My parents were a bit puzzled and asked "What are you doing?!" I replied, "Trying to stop on a dime." So much for sport shoe advertising in the late 1960s.
We've all heard the messages about getting enough sleep, eating right, brushing and flossing. Now it's time to give some thought to how you dress your feet every morning. Four out of ten people are convinced that foot pain is the inevitable result of wearing stylish shoes. Not so. There needs to be more thought put into your selection of footwear than whether it complements the color of your clothes. In other words—foot healthy shoes or sandals are not all ugly.
Shopping for shoes is best done in the afternoon, says the American Podiatric Medical Association. Your feet tend to swell a little during the day; it's best to buy shoes then. Have your feet measured every time you purchase shoes, and do it while you're standing. When you try on shoes, try them on both feet; many people have one foot larger than the other, and it's best to fit the larger one.

Reflexology—Healing with your feet
Reflexology is a powerful natural health science that studies the relationship of the reflex areas in the feet, hands and ears to the rest of the body so that these areas can be worked on with the fingers and thumbs in a manner that will lead to improved health and the maintenance of good health.
– Bill Flocco, Director of the American Academy of Reflexology

Your feet mirror your general health. Such conditions as arthritis, diabetes, nerve and circulatory disorders can show their initial symptoms in the feet—so foot ailments can be your first sign of more serious medical problems. Your feet also can play an important role in self-healing. Reflexology is a complementary therapy that works on the feet or hands, enabling the body to heal itself. Following illness, stress, injury or disease, the body is in a state of imbalance, and vital energy pathways are blocked, preventing the body from functioning effectively. Reflexology can be used to restore and maintain the body's natural equilibrium and encourage healing.
A reflexologist uses hands only to apply pressure to the feet. For each person, the application and the effect of the therapy are unique. Sensitive, trained hands can detect tiny deposits and imbalances in the feet, and by working on these points, the reflexologist can release blockages and restore the free flow of energy to the whole body. Tensions are eased, and circulation and elimination is improved. This gentle therapy encourages the body to heal itself, often counteracting a lifetime of misuse.

Get Moving, U.P.!
It's not too late to join the Wellness Council of the Upper Peninsula's new physical activity incentive program. WELCUP, an affiliate of the Governor's Council on Physical Fitness, Health and Sports, teamed with the U.P. Diabetes Network and the Lake Superior Community Partnership in April to kick-off "Get Moving U.P."
The goal is to get people exercising at least thirty minutes most days of the week. Exercise for this program is defined as just about any activity (biking, swimming, walking or even gardening all are options). Participants will learn how to incorporate more moderate and/or vigorous activity into their daily routine.
Get Moving U.P. participants will record their daily minutes of physical activity on a specially designed U.P. map. The map highlights a team concept. Worksites and groups of friends are encouraged to develop teams of four to help support one another's exercise efforts. Each participant logs his or her minutes of activity on the map from Ironwood to Mackinac Island until June 8th. This is a mythical trip across the U.P. Participants can keep track of their minutes of activity either manually on a paper tracking form or via the WELCUP website (www.welcup.org; Click on "Wellnet," click on "Get Moving U.P.").
Those who succeed in exercising at least thirty minutes a day, 1,000 minutes by June 8 will be eligible for the grand prize trip to Mackinac Island for the Labor Day Walk.The American Podiatric Medical Association says the average person takes 8,000 to 10,000 steps a day. Those steps add up to about 115,000 miles in a lifetime—more than four times the circumference of the globe.

Remember…
Walking is the best exercise for your feet. It contributes to your general health by improving circulation, contributing to weight control and promoting all-around well being. So dress your feet properly and get moving. Maybe you'll even be able to stop on a dime.

It is recommended that you consult a primary care and/or podiatric physician before beginning a fitness program, especially if you are substantially overweight, physically inactive, become easily fatigued, have a pre-existing foot condition, a family history of heart disease, poor circulation or diabetes. For more information on Get Moving U.P., contact LSCP at 226-6591 or UPDON at 228-9203. For more information on foot health contact the Foot Health Foundation 1-800-615-0807.
– Leslie Bek

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