"Put your best foot forward", "going hot foot", "rushing feet first", "two left feet", "footloose and fancy free"... Phrases we use to describe everyday activities - but what do we really know about our feet?

Footsteps to health

We all know that walking is a recognised way of maintaining activity levels to help us stay fit, but how do we keep our feet healthy so that we can enjoy good health and mobility well into old age? Because of the pounding our feet take in the course of a day, they are more subject to injury than any other part of the body. Yet many of us are guilty of allowing disorders and injuries of the foot or ankle to affect our quality of life and mobility, giving them little thought. Unfortunately we are largely unaware of the important relationship between foot health and overall health and wellbeing.

Many people damage their feet through wearing improper or inappropriate footwear, or through avoidable accidents. Good general foot care must be maintained if you plan to subject your feet to a walking regimen. Wear thick, absorbent socks (acrylic is preferable to cotton); dry feet well after bathing, paying special attention to the toes, and use powder before putting on shoes. Nails should be cut regularly, straight across the top of the toe.

Foot fashion.

Only a small percentage of the population is born with foot problems. It's neglect and a lack of awareness of proper care - including ill-fitting shoes - that bring on problems. According to the American Podiatric Medical Association, women have about four times as many foot problems as men, partly due to high heels.

Prevention of falls, accidents and foot injury by footwear is easy. Take a look in your cupboard and throw away those old loafers with loose soles. Treat yourself to a new pair of slippers, boots or shoes and think of the purchase in terms of your health.

Purchase new shoes later in the day when feet tend to be at their largest and replace worn out shoes as soon as possible. Shoes should always feel comfortable and fit well in the store. Don't cut corners on your shoe budget, treat your feet well - they have to last a lifetime. We often use different socks for sport to those for everyday wear, long walks or sports. Use these socks when you try your shoes. Try on at least four or five pairs of shoes. Put on and lace up both shoes of each pair and walk around for a minute or two.

Remember that every shoe manufacturer uses a different basic shoe shape, or 'last'. Some lasts are shorter or longer than others of the same size; some fit a wide foot perfectly, while others are cut for a slimmer foot.

Place the shoe on the store's counter and make sure the heel is straight up when looking at it from the back. Is the midsole well connected to the upper? Is the stitching complete? Check inside the shoe for any irregular bumps.

When the shoes are on your feet, the heel should be snug. If it slides in the store, it will slide while you are walking. You should be able to wiggle your toes in the shoe and there should be one half to a full thumb's width between the end of the longest toe on your longer foot and the end of the shoe's toe box. Make sure your ankles don't roll in the shoes.

Each of your feet may be different sizes. Buy shoes to fit the larger one not the smaller one, thus avoiding pressure sores, calluses and ingrown toenails.

If you have bunions or other special considerations, ensure you get the best shape of shoe for you. If you have prescription inserts (orthotics), substitute your insert for the existing one (most shoes have a removable insole) to make sure it will fit properly.

Ingrown toenails - nails whose corners or sides dig painfully into the soft tissue of nail grooves, often leading to irritation, redness, and swelling - may be caused by:

• Improperly trimmed nails (trim across, not longer than the tip of the toes; do not round off corners; use toenail clippers);
• Shoe pressure; crowding of toes;
• Repeated trauma to the feet from normal activities.

The right shoe for the purpose

Wear hiking shoes or boots in rough terrain, running shoes for running etc. The toe box in 'steel-toe' shoes should be deep enough to accommodate your toes comfortably. The ideal shoe should be stable from side to side, well-cushioned and it should enable you to walk smoothly. Running shoes fit all of these criteria well.

Specialty walking shoes are available for walkers. These tend to be slightly less cushioned, yet not as bulky and lighter than running shoes. Most important, whether you are wearing a walking or running shoe, is that it must feel stable to you. Any shoe is acceptable if it works well with your foot mechanics, providing cushioning and stability. Alternate shoes - don't wear the same pair of shoes every day. Don't continue to wear any sports shoe if it is wearing unevenly.