What’s this sole about in caring for feet during winter?

The average person walks 100,000 miles in a lifetime, according to the American Podiatric Medical Association (APMA). That’s a lot of wear and tear, on the feet and ankles.

When feet are covered by socks and shoes nine months out of the year, it’s easy to forget and neglect their health. However, problems and injuries involving the feet are common during the colder months. Between the wet snow and the cold dry air, issues such as cracked heels, frostbite, athlete’s foot and even foot injuries, can threaten a person’s foot health, as well as overall well-being.

With the feet containing nearly one quarter of all the bones in the body (52), it’s important for people to give foot health a little extra attention.

People can minimize the risk of foot problems by taking simple cold weather precautions.

In honor of National Foot Health Awareness Month, the following are a list of ways individuals can protect and care for their feet, as people transition from winter to spring.

• Moisturize – Dry winter air and cold temperatures can take a toll on skin. Moisturize feet daily to help avoid dry, cracked and irritated skin.

• Exercise the feet – Stretching is a good way to avoid muscle cramps. Ward off toe cramps by raising, pointing and curling the toes for five seconds. Repeat 10 times. Rotating ankles can also help relax feet. Cup the heel and turn each ankle slowly, five times, to loosen ankle joints.

• Massage – Foot rubs not only feel good, but they’re also a great way to release tension, boost circulation and refresh skin after a long day on feet.

• Pedicure properly – At a salon or at home, never use a razor to remove dead skin – opt for a good pumice stone instead. Don’t cut cuticles; push them back gently with a rubber tool made for this purpose. Use toenail clippers with a straight edge to cut nails straight across.

• Raise legs – Feet and ankles can swell from sitting too long in one position. Elevate the legs to reduce swelling. Lay or sit, and lift legs above heart level.

• Wear proper socks and footwear – When on the feet all day, wear comfortable shoes with good arch support and a padded sole. The right winter socks insulate and protect feet. Breathable fabrics, like wool and moisture-wicking synthetics, can reduce sweating, which contributes to freezing.

Just because feet may be hidden in winter/rain boots doesn’t mean they should be ignored.