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How can you help your feet?

• Sitting with your feet up for 10 minutes after a long day helps circulation – you can do this whilst watching TV.

• To refresh feet, massage gently with a foot roller, or better still, ask you partner to massage your feet.

• Calf stretches help to keep feet supple and keep a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Take one step forwards, and using your arms to lean against the wall, keep your leg in front bent and the leg behind straight. Both feet should be flat on the ground. Lean in towards the wall, as you do, you should feel your muscles stretching in your calf and heel. Hold and slowly return to a standing position. Do this with each leg about five times. Seek further help if you experience problems doing this exercise.

• Circle your ankles ten times in each direction, keeping your leg as still as possible.

• Consciously straighten your toes and wriggle them around. Raise, point, then curl your toes for five seconds each, repeated ten times – this is particularly good for toe cramps or hammer toes.

• Following a daily routine to keep your feet clean and free from infection will help prevent potential foot problems.

• Wash your feet every day in warm soapy water (don’t soak them, as this might destroy the natural oils) and dry thoroughly, especially between the toes.

• If you can see and reach your feet cut toenails after a bath when they are softer. Trim your toe nails regularly, using proper nail clippers. Cut straight across, not too short, and not down at the corners as this can lead to in-growing nails. File them, if that is easier.

• Any minor cuts or abrasions should be covered with a clean dry dressing, and blisters should be left to dry out on their own. If they burst, apply a clean dry dressing, but do not burst them yourself.

• Seek professional treatment if they do not heal quickly. Wounds (sometimes called ulcers) should be assessed and treated as a matter of urgency within 24hours, especially if there is redness or swelling around the area, or were you have previously been warned to seek immediate attention.

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