OH, MY ACHING FEET

As you begin your Christmas shopping, you may want to take a moment and look at your feet yes, your feet.

Medical professionals say our tootsies may be amongst the most neglected parts of our bodies. And holiday shopping with its miles of walking and searching and hours of standing in lines takes a toll.

With corns and callouses, dry skin, ingrown toenails and shoes that don't fit properly, no wonder feet often hurt. But it is possible to help prevent aching arches.

Indeed, podiatrists, Drs. Zenon Duda, James Main and Wayne Sarno each said that the holiday season is one of the peak times for patients to look for relief from foot pain.

Sarno said, "Most of the patients we see around the holidays are suffering from stress and strain, and most is related to footwear."

He said people who normally walk perhaps four hours a week suddenly walk eight or 10 hours in a single day. "And then they wonder why their feet hurt," he said.

Said Main: "If you are going shopping, don't worry about style. If you will be pounding the floors at the mall, you need something soft underneath your feet. And I really suggest wearing socks, and not hose with shoes."

They said many more women seek help than men.

"Women and men have the same foot problems," Duda said. "But women's shoes tend to put more pressure on bones and joints."

The culprit most times is ill-fitting shoes. Shoes may not cause foot problems, but they sure make things feel worse.

Duda said "sensible shoes" are the best answer but fashion often outweighs sensible shoes. So a compromise is in order, he said.

"Alternate the type of shoes that you wear," said Duda. "That helps give the feet a break. You don't have the same pressure on the same spots."

Cape Girardeau's hospitals have both started centers to help care for feet.

Southeast Missouri Hospital started the Foot Care Clinic in June 1992 to provide routine foot care.

"We have found a real need for having someone to pay attention to feet," said Janet Stewart, a registered nurse at Southeast. "If you neglect them, it can lead to infections or problems with fungus.

"Feet are the farthest thing from your eyes, but you need to look at them every day," said Stewart.

Eat for your feet, Stewart said. "We all eat for our heart, but that same, good, basic diet is good for your feet lots of whole grains, fruits, vegetables and low-fat foods. Drink plenty of fluids also."

About a year ago, St. Francis Medical Center set up its Foot Care Center to assist patients with diabetes in taking care of their feet. Diabetics often have problems with foot ulcers and poor circulation.

Response has been positive. Registered nurse and diabetic educator Amy Ward said the center is being expanded in the next few weeks. Anyone with questions about their feet may call for an appointment.

"The center was set up for diabetics," Ward said. "Because of the long-termness of their disease, they do have problems with poor circulation and nerve damage in their feet."

She said many things center employees try to teach diabetics help the general population. "There are sports people who have feet problems and people with arthritis have terrible problems," she said.

Good hygiene helps feet feel good, the professionals agreed. Wash and dry feet thoroughly every day. It's also important to moisturize feet, especially in the winter.

Toe nails should be trimmed straight across with the corners slightly rounded with a file. Improperly trimmed nails can make your shoes feel like they don't fit and can lead to ingrown toenails.

Sarno said a good foot powder like corn starch helps absorb moisture and makes feet feel better. He cautioned against powder with talc; talc does not absorb moisture and tends to cake, he said.

It's possible to tell if your shoes don't fit right.

Ward said, "One good trick is to draw an outline of the shoe and then put your foot on top of that line." It's easy to see if the shoe fits properly.

Shop for shoes in the afternoon or evening because everyone's feet and ankles do swell a little bit by then.

Duda said: "Look for a shoe with a rounded toe that fits securely around the heel. A lace-up shoe is probably a little better. It allows you to adjust the pressure on the top of your foot."

"You should be able to fairly, freely wiggle your toes with your shoes on," Ward said. "And they should be comfortable when you put them on.

"When you take that shoe off, look at your feet to see if there are any reddened areas saying there is pressure."

Duda said, "If you look at your shoes and can see your toes bulging out on the top or side, they don't fit properly."

"You should have them measure your feet because your feet change," Main said. "Your feet are not the same size at 35 as they were at 16, especially for women who have had children."

Try on both shoes and walk around in the store. The shoes should be comfortable at first.

"You don't break shoes in. Shoes break your feet down," Main said.

He said: "You really do get what you pay for when you buy shoes. Properly fitted expensive shoes should feel more comfortable and last longer. It's more like an investment."

The health professionals said shoes are getting better.

"They are making shoes that are a lot more sensible now with soft leather and a little better sizing," Main said.

"I think when people started placing more emphasis on exercise, shoes kind of kept pace with that," Main said.

He said tennis shoes really are good for children to wear. "And luckily that's what's popular, so kids are wearing them."

In addition to good shoes, good socks will help provide extra padding and protection.

"Clean, white, cotton socks really are best," Stewart said.

Duda said wearing hose all the time can make feet feel fatigued.

"Nylon is so thin it gets rubbed easily, he said. "Also, hose tend to alter the skin's environment, so feet need a little extra protection."

When feet get tired, try elevating them above the level of your heart.

"Never soak your feet in hot water," Main said. "Use lukewarm or cool water. If you want to put something in the water, I recommend a mild dishwashing detergent."

If pain persists, you might want to see a professional.

In Sarno's waiting room is a sign with what he considers the five most dangerous words related to foot care: "Maybe it will go away."

"Nobody has feet until they hurt," Sarno said. "Most people wait until the last minute before they seek professional help. Early treatment is always easier."