Why It's Important to Wear the Right Shoe Size

According to a 2018 study, only about 28 to 37% of people are actually wearing shoes of the right length and width.

Several studies have now demonstrated how ill-fitting shoes can have a negative effect on health and why well-fitting shoes are so important.

Peripheral neuropathy is a painful and usually irreversible condition with symptoms of pins and needles in the feet and a decreased ability to feel where the feet are in space.

A 2017 study found that, among older adults with a history of foot lesions, such as corns and calluses, only 14% were wearing the right size shoes. Thirty seven percent of the population reported evidence of neuropathy; tight-fitting shoes can worsen the symptoms of neuropathy by putting pressure on the nerves and potentially causing wounds and ulcers due to a lack of sensation from friction and pressure.

Foot Pain and Deformities

A 2018 scientific review of 18 studies looking at shoes and foot problems found that poorly-fitting shoes were associated with foot pain and foot conditions, such as lesser toe deformity (hammer toe), corns, and calluses. Notably, people with diabetes tended to wear shoes that were too narrow.

It's not just shoes that are too tight that can lead to pain and deformity. In some cases, the shape of the shoe may not be a good fit to contour to the shape of your foot. If you already have a foot deformity of some kind, for example, shoes with a smooth shape that causes pressure on the irregularly-shaped bony areas of your foot can make it worse.

Ingrown Toenails

If your shoes are too narrow or short, the extra pressure placed on your toe can lead to the edge of a toenail growing into your skin. Ingrown toenails can cause pain and the skin around your nail to become red or infected.

Ingrown toenails are most common on the big toe, but can also occur on other toes. To avoid this issue, ensure that you have properly fitting shoes and are not cutting your nails too short or rounded at the edges.

Decreased Quality of Life

If your shoes are constantly hurting your feet, the rest of your life is bound to suffer for it. According to one study, women in particular noted that foot symptoms negatively affected their quality of life.4 This is likely because women's shoes are often not designed to be as functional or comfortable as men's shoes.

In addition, foot pain and foot conditions related to poor-fitting shoes can lead to falls, reduced mobility, and related loss of independence in older adults.

Shoe Size Changes

Many often think of foot size as being static; once you reach age 18, or at least when you stop growing, your feet no longer change in size. But your feet change in many ways over the course of a lifetime:

• As you age, tendons relax and your feet can naturally widen.
• Certain medical conditions and medications cause water retention, which can cause foot swelling (and, therefore, size difference).
• During pregnancy, feet are affected by hormones that often result in an increase in shoe size.
• Even in younger people, feet swell slightly by the end of the day. They also swell when engaging in an upright activity such as walking, running, or playing sports.

While your shoes may fit right in the morning or before your workout, they may be too tight later in the day. Even people who wear "sensible" shoes can experience problems with fit. For this reason, it's best to try on shoes at the end of the day when your feet are most swollen.

Signs Your Shoes Are the Wrong Size

Pain and discomfort are some obvious signs that your shoes are the wrong size, but sometimes that is less clear. If you notice any of these issues, it may be time to check your shoe size:

• Bruising on your toenail:
• Toenail loss or damage
• Blisters
• Calluses
• Skin irritation around your toenails

You can visit a shoe store to be properly measured. There's no one-size-fits-all answer to the ideal frequency of foot measurements. Some experts recommend that you measure your feet at least once or twice a year, or at least any time you buy new shoes.

In general, buying shoes with a toe box made of soft, expansive material is always a better choice than those made of a hard material.

It is also worth noting that not every brand of shoes has the same fit, regardless of size. For example, a size 8 in one brand may feel more like a size 7.5 in another. If possible, try on before you buy.

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5 Reasons Why You Keep Getting Callus on Your Feet

Why do calluses happen, and what can we do to prevent it? Here are five reasons they can happen, along with foot care instructions on how to prevent calluses from forming in the first place;

1. Your Feet Are Too Dry, And They Need Moisture

Let’s start off by describing what a callus actually is in order to better understand how they form. 

Harvard Health states that “a callus is a yellowish, flat, hard layer of dead skin,” which can cause “pain, difficulty grasping an object,” or discomfort while walking.

Calluses form naturally from dead layers of skin that have been subjected to lots of friction or pressure. 

Under normal circumstances, outer layers of skin shed naturally. Our bodies shed between 0.03 grams and 0.09 grams of skin every hour, according to one study. 

With a callus, the body’s normal mechanisms for shedding skin are interfered with. This is because the cells formed under a callus adapt to friction and grow in a more compact formation. The small size and compactness of the cells make them tougher, to the point where normal friction and air exposure won’t rub them away. The resulting buildup of dead skin cells can feel hard, like dried leather or plastic. 

Providing feet with moisture — meaning lotion, oil, or some other type of water entrapped within a barrier lipid — allows your body to shed skin cells like normally. With extra moisture, the small skin cells within a callus loosen up. Then, the friction that helped build the callus can actually allow it to be gradually stripped away — but exfoliating and soaking definitely helps!

2. You Wear Sandals All the Time

When it comes to why calluses form, “the number one culprit is sandals,” writes Atlanta area provider Piedmont Healthcare. “Open-toed shoes and flip flops allow the feet to slide around, creating friction that leads to dead skin buildup.”

Another issue with sandals is that they expose your feet to the open air, which dries them out. While having sweaty feet can result in problems of its own, wearing shoes and socks can, in most circumstances, allow the body enough moisture to prevent calluses caused by normal walking. There are, of course, exceptions since shoes that move around too much or that constrict too much can also cause calluses.

While there’s nothing wrong with letting your feet get some sunshine in your favorite pair of sandals, remember to treat them kindly at the end of the day. Moisturize them, and give them a good scrubbing with a clean loofah, pumice stone, or another exfoliant. 

Also, give your feet a break from sandals occasionally and put them in a good pair of cotton socks, especially if you’re going to be walking or hiking a lot that day.

3. Your Shoes Don’t Fit Right

Tight shoes constrict your feet, causing pressure and friction that can lead them to develop calluses. Loose shoes can do the same thing, provided they move around enough to generate friction.

Make sure your shoes are sized correctly and take a break from heels if the pressure causes your toes to pinch. Have a pair of nice, comfortable, and supportive tennis shoes or ankled boots ready to give your feet the ample support they need to avoid developing skin conditions.

4. You Aren’t Regularly Exfoliating

Some skin needs a little help to shed naturally, especially in areas of our body like our feet that see lots of wear-and-tear. A simple way to help the body out is to have a gently abrasive scrubber, loofah, or stone available in the shower. However, lots of people have trouble keeping these things clean, so make sure to let yours dry out and to regularly sanitize them. You should also replace them every 1 – 2 months.

If you’ve got a serious case of calluses, a good soak may be in order. You can fill a basin with warm water mixed with Epsom salts, ¼ cup of vinegar, and a teaspoon of any hydrating oil of your choice, such as coconut or avocado oil. It also doesn’t hurt to add a few drops of essential oil!

5. You Have a Routine That’s Rough on Your Feet

There are lots of situations that can lead to calluses, from being forced to walk at your job too much to sitting too much in a way that puts pressure on your feet. Other people have to make repetitive foot motions, such as if you drive for miles on end every day.

If your regular routine seems destined to give your feet a layer of calluses, they may need special attention beyond the above care recommendations. Consult with a podiatrist to see if there’s special footwear, socks, inserts, or lotions for your unique situation. These can help you keep your feet hydrated while avoiding conditions that allow calluses to form. Article Source

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How File Your Nails Properly

 

Megan shows the best way to file your nails properly.  Most people do not use proper technique, which can lead to nail damage.  Check us out at https://stayupkept.com

From Achy to Active: Foot Exercises That Really Make a Difference

When was the last time you gave attention to your feet — beyond just slipping into shoes? Our feet carry us through every step of life, yet they’re often one of the most neglected parts of our bodies. Over time, weak foot muscles, poor flexibility, and repetitive strain can lead to aching arches, plantar fasciitis, ankle instability, bunions, and more.

That’s why targeted foot exercises are so important — they help:

• Strengthen intrinsic foot muscles (those small muscles inside your foot)
• Improve arch support and reduce overpronation
• Increase flexibility of toes, ankles, and Achilles tendon
• Enhance proprioception and balance
• Prevent or relieve common foot ailments like plantar fasciitis, heel pain, or bunions

Below are several highly beneficial foot exercises you can do regularly — no fancy equipment required.

Essential Foot Exercises You Should Do Daily

1. Toe Curls / Towel Scrunch

• Sit in a chair, place a towel flat under your foot
• Use your toes to scrunch and pull the towel toward you
• Repeat 10–15 times per foot
• Strengthens muscles along the sole and supports your arch

2. Marble Pick-Up

• Scatter a few marbles or small objects on the floor
• Use your toes to pick them up and place them in a bowl
• Do 10–15 per foot
• Boosts toe dexterity and coordination

3. Toe Spreading / Toe Splay

• While seated or standing, actively spread your toes apart
• Hold for 5–10 seconds, then relax
• Repeat 10–15 times
• Counters tightness from narrow shoes

4. Calf Raises & Heel Drops

• Stand on the edge of a step (heels hanging off)
• Rise up onto your toes, then slowly lower heels past step level
• 10–20 repetitions, 2–3 sets
• Builds calf and Achilles strength, improving stability

5. Ankle Alphabet

• Sit and extend one leg
• Trace A–Z in the air with your big toe
• Do for each foot
• Increases ankle range of motion

6. Heel Walks / Toe Walks

• Walk on heels for 30 seconds, then on toes for 30 seconds
• Repeat a few rounds
• Improves foot control and balance

7. Resistance Band Foot Work

• Wrap a resistance band around the ball of your foot
• Pull band toward you while flexing upward (dorsiflexion)
• Push outward (plantarflexion) against the band
• 10–15 reps each direction per foot

Tips for Safe & Effective Practice

• Warm up with light walking or ankle circles
• Progress gradually — mild discomfort is okay, sharp pain isn’t
• Consistency matters — 3–5 times per week is ideal
• Wear supportive shoes outside exercise time
• Check with a podiatrist if you have pre-existing foot issues

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Foot Pain & Aging: Tips to Stay Active Without Discomfort

 

Why Foot Pain Becomes More Common With Age

1. Natural Changes in Foot Structure

Over time, the feet go through physiological changes:

• Thinner skin and less natural cushioning lead to increased pressure on bones.
• Reduced elasticity makes feet more prone to cracks and dryness.
• Stiffening of ligaments and tendons affects flexibility and comfort.
• Decreased joint mobility impacts balance and gait.

2. Changes in Arch and Foot Shape

• Arches may flatten or drop.
• Toes may curl (hammer toes) or shift from alignment.
• Bunions and widening of the foot become more common.
• Muscle strength in the feet and ankles decreases, leading to instability.

3. Lifestyle and Health Factors

• Arthritis, diabetes, neuropathy, and circulation issues contribute to discomfort.
• Years of wearing unsupportive shoes can accelerate pain.
• Being less active can weaken foot muscles and reduce mobility.

How to Stay Active Without Foot Pain

1. Wear Proper Footwear

Choosing the right shoe can make or break your comfort:

• Look for arch support, cushioning, and a roomy toe box.
• Avoid worn-out or overly-soft slippers for long periods.
• If you have flat feet or high arches, consider supportive insoles or orthotics.

2. Strengthen and Stretch Your Feet

Simple daily exercises can improve mobility and reduce pain:

• Toe curls using a towel
• Gentle calf and Achilles stretches
• Rolling your foot on a massage ball
• Balance exercises to strengthen stabilizer muscles

3. Keep Moving - Wisely

• Regular walking helps improve circulation and joint health.
• Switch to low-impact activities (cycling, swimming) if you experience persistent soreness.
• Maintain a healthy weight to reduce strain on your feet.

4. Build a Foot-Care Routine

• Inspect your feet daily, especially if you have medical conditions.
• Moisturize to prevent cracks and dryness.
• Elevate your feet after long days to reduce swelling.
• Don’t ignore pain — early attention prevents bigger problems later.

5. Adjust as Your Feet Change

Your footwear needs at 30 are different from your needs at 60.
Stay aware of changes and update shoes, inserts, or daily habits as necessary.

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How Often Should You Get a Professional Manicure and Pedicure?

Having great-looking hands and feet is an important part of any look, making manicures and pedicures a necessity for many. How often should you get a professional manicure and pedicure services? While there are no rules when it comes to this cosmetic treatment, it’s good to know what the experts recommend so you can make sure your hands and feet always look their best.  In this article, we will explore the general recommendation.

What is Professional Manicure & Pedicure?

 A professional manicure & pedicure is a luxurious experience that can do wonders for your hands and feet. Not only does it keep them looking beautiful, but it also makes them healthy. Using specialized tools, products, and techniques, a nail technician can thoroughly clean, shape, and polish your nails to ensure they look their best. 

• A professional manicure typically involves filing, buffing, and shaping your fingernails, followed by a polish application. It can provide a neat and polished appearance to the nails, making them look well-maintained.. Not only does this type of manicure improve the aesthetic look of the nails, but it can also help to protect them from damage. 
• A professional pedicure includes trimming and shaping your toenails using specialized tools, tending to your cuticles, exfoliating the foot for a smoother appearance, and massaging the foot with lotion or oil, as well as painting the nails with a special base coat and two layers of color.

Regular Manicures and Pedicures Benefits

Pedicures or Manicures are an important part of a beauty routine, but they offer more than just pretty nails. Besides making nails look neat and tidy, these beauty treatments can have positive health benefits for your hands and feet. 

Skin and Nails Health

Regular pedicure and manicure treatments provide deep moisturizing to the skin around the nails to help them remain soft, hydrated, and healthy. They can even suggest different products to use if you have brittle or weak nails that need some extra care and attention. Many salons now offer specialized treatments such as paraffin wax soaks which help to nourish cuticles while providing an all-around relaxing experience.

Prevent Infections 

A professional pedicure will help remove any dead skin cells that may have built up over time as well as soften rough patches of skin that could be susceptible to cracking. Many people suffer from uncomfortable foot conditions, such as corns, calluses, fungal infections, ingrown toenails, and Athlete's foot. Most of these conditions can be improved or even cured with professional treatment. 

Improve Circulations 

Regular nail care treatments can help improve blood circulation by stimulating nerve endings in the hands, arms, legs, and feet. This stimulation helps to increase oxygen flow throughout the body, which can relieve tension, reduce stress levels, promote relaxation, and even reduce pain in some cases. Massages included with manicures and pedicures also aid in this process by targeting specific pressure points that release tension from tired muscles. The combination of massage movements along with lotions or oils used during a hand or foot massage further helps to relax the body while improving overall circulation.

How often should you get a manicure and pedicure?

It all depends on several factors, including your own choice. Our general recommendations are as follows:

How often should you get a Manicure?

Manicures help keep your nails looking groomed and healthy while providing an opportunity to accessorize with nail polish color designs. While some prefer shorter intervals between manicures, two weeks is the best interval as it allows enough time for natural nail growth while keeping them in good condition.

How often should you get a Pedicure?

 

Generally, it's recommended that the average person should get a pedicure about once a month for the best results. However, this can depend on how often you wear open or closed-toe shoes and how active you are. If you're an avid runner or someone who wears sandals all summer long, then you may want to increase the frequency of your visits. 

If wearing closed-toe shoes mostly throughout the year is part of your routine, then getting a pedicure every 2 months could be sufficient for keeping your feet looking their best. This will also depend on how much time and effort you're willing to commit; if maintaining perfect feet is high on your priority list, then more frequent appointments may be necessary. Source