Foot Health Merrill Gardens
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Transcript of Foot Health Merrill Gardens
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LIANA, OAK, AND PAUL
Foot HealthMerrill Gardens
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IntroductionOlder adults are at very high risk for
foot problems Feet widen and flatten Fat padding on the sole of the foot wears
down Dryer skin
Can impair balance and functionCan be the first sign of trouble in
many illnesses related to aging
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Heel painPain at the front, back, and bottom of
heelCausesFaulty biomechanicsPlantar Fasciitis Heel spursInjury Poorly constructed footwearBeing overweight
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Ingrown ToenailsToenails grow into skin causing painCausesImproperly trimmed nailsHeredityShoe pressure Crowding of toesRepeated trauma to the feet
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PreventionCut toe nails straight across with
clippers Never rip or tear edges of nailsWear shoes that fit well for each
activityDo not wear worn out shoesWear shower shoes in public areasWear materials that let feet breathePace yourself, and rest when needed Wash feet dailyWeight loss
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Choosing The Right ShoeBreathable materialBroad spacious toe areaAvoid pointed toes, high heels, and thin
solesShock absorbent soleSmall space between longest toe and the
toe of the shoeComfortable Poor fitting shoes can cause corns,
calluses, and neuromas
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Summer healthLimit walking barefootStay hydratedDon’t wear wet shoesKeep blood flowing with foot exercisesUse a pumice stone to soften callused
skin
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Exercises: foot pump
Steps:•Pull your foot up like you are trying to touch your toes to the front of your shin
•Hold for 10 seconds
Work your way up to 3 sets of 30
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Bend knee wall stretchSteps:•Outstretch your arms to lean against the wall
•Move one foot forward
•Slightly bend the back knee until you feel a stretch
•Hold for 30 seconds Work your way up to 3 sets of 30
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Toe RisesSteps:•Stand on a stable surface, hold onto a chair or wall for balance
• Rise up onto your toes
•Hold for 10 seconds
Work your way up to 3 sets of 30
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Towel StretchSteps:•Sit with knees straight
•Loop a towel around foot
•Pull the towel back until you feel a stretch in your calf
• Hold for 30 secondsWork your way up to 3 sets of 30
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Ice Bottle Roll
Steps:•Fill a bottle with water and freeze it
• Roll your foot on the bottle for 10 minutes three times per day