Top Tips
• Before you start, check your feet for potential problems such as blisters, corns, bunions, fallen arches, etc. If necessary, seek professional help.

• Start exercising slowly and build-up so you are ready to participate without serious injury, e.g. go to a gym, take lessons, exercise at home. Wobble board exercises are particularly good for knees and ankles and for improving balance.

• Healthy feet and ankles are used for steering, as shock absorbers, accelerators and brakes so it is important to start with some stretching to prevent muscle, ligament and tendon damage, making sure your muscles are warm before you start.

• Boots must be professionally fitted. They need to be snug without being tight as this can lead to blisters and corns and restrict circulation. They must not be too loose or they will not give the support needed to allow control and reduce injury.

• It is generally recommended to wear one pair of thick socks made from a material which will ‘wick’ away any sweat e.g. a poly-cotton blend.

• Keeping your feet dry is very important - if they get wet and cold you could get chilblains or even frostbite. Keep boots dry and change socks regularly. A cream such as Akilwinter can help prevent chilblains and frostbite and can be used on the hands and face as well.

• Common injuries include sprains, strains, Achilles tendonitis, Plantar Fasciitis, blisters and chilblains but if you prepare well winter sports should be fun and painless!

For more information or advice on foot health contact Lorna Pullman, Foot Health Practitioner on 07860 927958

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Causes
• Poor circulation
• Warming-up skin too quickly
• Not changing out of wet shoes/socks promptly
• Not wearing the correct footwear when out in winter weather

Symptoms
• Some people seem to be more prone to chilblains than others
• As the skin re-warms, there can be some leakage from the blood vessels to the tissues which become inflamed
• They are very itchy and are often accompanied by a burning sensation
• Sometimes they can blister which take longer to heal
• They take about a week to heal, usually on their own

Prevention
• Always wear warm socks in cold weather. If you are prone to chilblains you may want to consider heated ones
• If you are skiing, many ski resorts provide heated boots
• Change wet socks/shoes as soon as possible
• After being in the cold, do not warm-up the feet quickly with heaters, hot-water bottles, etc.
• Creams such as Akilwinter, by Akileda, may help prevent chilblains and frostbite

Treatment
• Chilblains usually go away on their own
• Chilblain creams can reduce inflammation and itching. Marigold oil is also thought to be beneficial
• Smoking makes chilblains worse
• If chilblains reoccur, then your G.P. can prescribe medication to open the small blood vessels

For more information or advice on foot health contact Lorna Pullman, Foot Health Practitioner on 07860 927958

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Smelly feet can be embarrassing but there are simple yet effective ways to treat them, if you are committed.

Causes:
Your feet smell for 2 reasons: your feet sweat and you wear shoes.

Every day your feet sweat and get warm. Bacteria and fungi like warm, moist dark places, so your shoes and socks are an ideal place for them to multiply. The next day you then put the same shoes back on so it’s no wonder they can be a bit smelly. Of course, some people sweat more than others and men sweat more than women anyway. Excessive sweating is known as Hyperhydrosis.

Prevention and Treatment:
• Change socks every day

• Try not to wear synthetic socks or footwear

• Wash your feet every day and dry well between the toes

• Check for infections such as Athlete’s Foot and treat immediately. It doesn’t just appear between the toes and is not always itchy. A good indicator of Athlete’s Foot is redness or very dry skin. Treat with an anti-fungal cream

• Wear different pairs of shoes on consecutive days to let them dry out
• Wear socks made of natural fibres such as cotton, bamboo or charcoal

• Use an antiseptic footbath once a week e.g. with tea tree oil

• Disinfect all shoes or throw them out and start again

• If your feet sweat excessively, use an anti- perspirant foot spray or surgical spirit and cotton wool

• Keep toe nails short as they harbour bacteria and fungi

• Allow your feet to breathe when you can by wearing open toed shoes at home and no socks.
It is important to start all these tips at the same time otherwise you will continue to spread bacteria and fungi from shoe to shoe and the problem will not go away.

For more information or advice on foot health contact Lorna Pullman, Foot Health Practitioner on 07860 927958

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3 Months to Go
• Visit a foot health professional for a check-up and advice on how to tackle any problems you may have.
• Start using a foot file or foot scrub to remove rough skin.
• Moisturise every night.

1 Month to Go
• If you have not started a foot care plan, start now.
• Choose your colours for your pedicure and book your appointment.
• You can massage your feet using a light oil. This encourages circulation and encourages skin and nail growth.

2 Weeks to go
• Maybe visit a foot health professional to remove any stubborn hard skin, especially on the heels, thin thickened nails, etc. You are then ready for your pedicure.

1 Week to go
• Why not book a paraffin wax treatment or try some reflexology? Both are relaxing and good for the skin.

1 Day to go
• Enjoy a professional or home pedicure knowing your feet are more beautiful than ever.

On your wedding day you want to be confident about every part of you, so do not ignore your feet – and don’t forget the groom’s feet too!

For more information or advice on foot health contact Lorna Pullman, Foot Health Practitioner on 07860 927958

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