The hygienic care of the feet consists essentially in maintaining the ability of those organs to bear easily and without discomfort the weight of the body. 'Weak feet' are to blame for many unhealthful conditions; the discomfort or pain which they cause as one goes about the ordinary occupations of life subjects their possessor to nervous strain and often prevents the enjoyment of that muscular activity which the maintenance of health requires. Nor is it generally known that this state of affairs may be very largely avoided by intelligent care. In the majority of cases weakness of foot is the result of maltreatment of the foot, and not the result of inborn structural defects. Each foot consists of no less than twenty-six small bones joined by ligaments and held in proper position relative to one another by the action of a number of muscles. The key to the understanding of the hygiene of the foot is the fact that it is upon the proper performance of the work of these muscles that the strength of the foot primarily depends, and that the weakening of the foot is due to interference with their action, chiefly by the use of wrongly shaped shoes.
- The Arches of the Foot. — The bones of the foot should form two well-marked arches. One of these is the conspicuous arch of the instep and the other a less conspicuous but important transverse arch immediately back of the toes. Not only is the preservation of these arches important because they help to relieve the joints above them of jar, but also because under them lie nerves, blood vessels, lymphatics, and other tissues which are injured when the arch gives way and permits pressure upon them from above.
<Callout type="important" title="Maintain Arch Integrity">The preservation of these arches is crucial for overall foot health.</Callout>
- The Foot of the Infant and the Adult Foot. — Every human being begins life with a foot possessing wide range of movement, amounting almost to a grasping power. It is most instructive to watch a baby use its toes; not only are they bent downward or upward (plantar and dorsal flexion) and spread apart (abducted) with the greatest ease, but in walking the toes fairly grasp, or dig into, the ground. The adult foot of civilized man usually presents a painful contrast to this. Generally the toes are crammed together, their power of spreading apart is wholly lost, and their movements take no part whatever in walking. The foot, in other words, is reduced almost to the condition of a shoemaker’s last.
<Callout type="warning" title="Avoid Deformed Feet">Cramming the toes into tight shoes can lead to permanent deformities.</Callout>
Shoes. — Among the most important requirements of a good shoe are the following: (1) The sole of the shoe should everywhere be as wide as the sole of the foot when one is standing and the feet are warm. (2) The heels should be low and broad. (8) The sole and uppers should be sufficiently flexible to permit without great resistance the bending of the foot at the transverse line of articulation of the toes with the instep. Many shoes, otherwise correct, are faulty in that the sole or the upper from the heel forward is too stiff to permit the efficient action of the toe movements. (4) The inner (or median) side of the shoe should be ‘straight,’ i.e. the prolongation of the median line of the great toe should touch the heel. Figure 115 shows the proper and improper shape of the shoe in this respect. Unless the foot is already greatly deformed, no shoe should be tolerated which does not permit the great toe, and for that matter all the toes, to point straight forward, since otherwise it is not easy to flex them: Not only is the ‘toothpick’ shoe a hygienic abomination, but any shoe in which the inner or median side slopes outward toward the toe is highly objectionable (see Fig. 115, B). (5) In the region of the toes the shoes should have sufficient room to permit perfect freedom of motion in the toes.
Shoes for Deformed Feet. — It must be frankly admitted that shoes which fill all the above requirements are uncomfortable to many feet. But this is only because such feet have already become deformed. In such cases the attempt should be made to bring the foot back toward its normal shape by gradually approaching the lines above indicated. With some hopelessly deformed feet this is, of course, impossible; but with many others great improvement is possible.
Upon one point there can be no yielding: children should wear only properly shaped shoes. It is a pitiable sight to see the foot of a child, broadening out as it does toward the mobile toes, forced into a shoe which seems to be constructed on the assumption that nature ought to have made the human foot wedge-shaped and that it is man’s part to improve on nature.
Recent years have witnessed marked improvement in the shape of shoes. Fortunately it is now possible in many places to buy properly made shoes; but further improvement is still possible, both among those who make shoes and those who buy them. As a matter of common sense nothing could be more absurd than the custom of changing the shape of shoes each season merely to bring out a new style; nor would this be done if people were more generally informed as to the requirements of a good shoe and insisted on having only those which meet these requirements. In so far only as there is a general demand for such shoes in any community, will manufacturers supply them. The remedy lies with the public rather than with the manufacturers.
And this same public must learn that neither from the hygienic nor from the esthetic standpoint is a small foot with a pointed toe and high heel the ideal foot. Such is not the foot of the Apollo Belvedere nor that of the Venus of Melos. It is simply a deformity, belonging in the same category with the constricted waist, and far more harmful to its possessor than the ear or nose ornaments of the Hottentot. No hygienic lesson is more important than that clothing should fit the body, and not the body the clothing.
Interference with the Circulation in the Foot. — By lacing the shoe too tightly, especially around the top, and by the use of tight garters the superficial veins which bring blood back from portions of the foot are often compressed. More or less of passive congestion results, and this not only produces discomfort but introduces in other ways conditions highly unfavorable for the free action of the foot; consequently it is part of the hygiene of that organ to avoid these congestions at all times. Garters should always be adjustable in length to the size of the leg, and shoes should not be laced tightly.
Proper Conditions of Temperature and Moisture within the Shoe. — Although the best of shoes are but poorly adapted to care for the perspiration and to maintain an equable temperature of the foot, some shoes are preferable to others in these respects. Thus any ‘patent’ or ‘enamel’ leather is objectionable for walking because it is almost impervious to moisture. In such shoes the foot becomes overheated while one is walking, because the perspiration does not evaporate from its surface; and if one afterwards sits still, the feet are apt to become cold because the wet stockings make a good conductor of heat. Because their surface radiates heat with such ease these shoes are cold in cold weather; and because they prevent the evaporation of perspiration they are hot in hot weather. While unobjectionable generally for dress occasions, they are wholly unsuitable for ordinary wear.
The ‘russet’ shoe for summer wear is a great boon. The leather of which it is made is as porous as any on the market, and, because of its color, absorbs less heat in warm weather. The failure of the attempt a few years ago to retire these shoes from sale is good evidence that people can get a certain shoe if only they insist upon having it.
In brief, the feet should be dry and neither distinctly warm nor cold; and anything which interferes with these conditions should be attended to. Shoes and stockings should be changed as frequently as necessary and only such foot wear used as maintains as far as possible the ideal conditions given above.
- The Proper Physical Training of the Foot. —It is quite possible to meet all the above hygienic conditions and yet have feet which are incapable of doing the work which we have a right to demand of them. As was shown at the outset, the action of the foot in bearing the weight of the body is not a passive but an active one. Muscles must assist in holding the bones in place when one is standing still, and they must operate the foot during the act of locomotion. The physical training of the foot, therefore, consists (1) in securing adequate strength of these muscles, and (2) in establishing right habits in using them.
Since the muscles in which strength is especially needed are those which produce plantar (downward) flexion of the toes, we may strengthen these muscles by such exercises as pressing as hard as possible with the toes against the floor or the footboard of a bed, by attempting to ‘stand on tiptoe,’ and by the familiar gymnastic movement of ‘heels raise, knees bend,’ etc.
Among the habits which should be cultivated may be mentioned, first of all, walking and running with the foot straight forward instead of toeing outward. The bones which form any hinge joint, like that of the ankle, should move in a plane perpendicular to the axis of motion in the joint, and this is possible in the case in question only when the feet are pointed forward. It is absolutely wrong to teach children to toe outward in walking, and they would never do so were they left to themselves and their feet clothed in proper shoes.
In addition to this, the habit should be cultivated of completing each step by ‘digging into the ground’ with all the toes. This cultivates the use of the foot muscles in locomotion along with the use of those which raise the heel, and the habit once acquired and regularly practiced keeps these muscles strong.
Finally, it must be remembered that the training of these muscles, like the training of all others, must be a gradual process. Where they have been weakened by improper use, one must proceed to strengthen them little by little from day to day, and in no case make the mistake of imposing upon them work which they are unable to bear. Most cases of ‘weak ankles’ can be cured if taken in time and their muscles gradually trained. But these muscles can never be trained by imposing upon them sudden and severe work which, in their weakened condition, they are unable to perform. The fatigue thus induced too often prevents their working at all, thus leaving the weight of the body free to strain ligaments and do other damage which may leave the foot in a worse condition than before.
We have already insisted (p. 819) upon the importance of walking as a means of general muscular activity; and we may urge in concluding this chapter that the chief hygienic importance of the care and training of the feet lies, not so much in the fact that the danger of acquiring flat foot is thereby lessened, as in the fact that we thereby maintain in good working order this essential part of the mechanism of locomotion. American men, and especially American women, compare very unfavorably with their English cousins in the ability to enjoy walking and tramping; and while this is partly due to the general disuse of walking as a means of exercise, it is equally attributable to the deformation of the feet, which robs those organs of the power and even the possibility of performing with ease their proper function.
Key Takeaways
- Proper shoe fit is crucial for maintaining foot health.
- Regular exercise and muscle training can prevent foot weakness.
- Maintaining the natural arches of the feet is essential.
Practical Tips
- Always choose shoes that allow your toes to move freely, as this helps maintain their strength and flexibility.
- Regularly change your socks and shoes to keep your feet dry and avoid overheating or coldness.
- Practice walking with your feet pointing straight ahead to strengthen the muscles in your ankles and toes.
Warnings & Risks
- Wearing improperly fitted shoes can lead to permanent foot deformities, especially in children.
- Tight lacing of shoes around the top can compress blood vessels and cause discomfort or congestion.
- Avoid using shoes with stiff soles that restrict toe movement, as this can weaken your feet over time.
Modern Application
While the specific shoe shapes mentioned may differ from modern designs, the principles of proper foot care remain crucial for long-term health. Ensuring adequate arch support and flexibility in footwear are essential for preventing flat feet and maintaining overall mobility. This knowledge is still relevant today as it helps prevent common foot issues that can arise from improper footwear or lack of exercise.
Frequently Asked Questions
Q: What are the key factors to consider when choosing shoes according to this chapter?
The key factors include a wide sole, low and broad heels, flexible soles, straight inner sides, and sufficient toe room. Shoes should allow for natural foot movement and not restrict the toes.
Q: Why is it important to walk with your feet pointing straight ahead?
Walking with your feet pointed straight ahead ensures that the muscles in your ankles and toes are used correctly, which helps maintain their strength and function. This is crucial for overall foot health and preventing deformities.
Q: What can happen if shoes are too tight around the top of the foot?
Tight lacing around the top of the foot can compress blood vessels, leading to discomfort or congestion. It may also interfere with circulation and hinder the natural movement of the toes.