Soothe your soles: they'll carry you almost 75,000 miles by the time you're 50, and they connect you with the Earth. Reward your feet by pampering them regularly with these simple, do-able tips for everyday care

Natural Health, June, 2004 by Stacey Colino

Kick off your shoes and boots and let yourself feel the textures of grass, sand and surf beneath your feet. It's an ancient rite of the season, a symbol of personal freedom and earthly connection--and it's fun! Yet now that sandal season has arrived, you're likely to take a hard look at your soles and find that months of neglect have left them a bit worse for the wear. To the rescue come three experts--a podiatrist, a dermatologist and a pedicure professional--to reveal their secrets for healthier and more attractive feet this summer.

the podiatrist

Healthy feet are happy feet, Would you walk tens of thousands of miles in ill-fitting shoes? Many Americans do, which is why foot ailments are among the most common--and most overlooked--health problems. "Most people just don't think their feet are that important," says Leslie Campbell, D.P.M., a podiatrist in Piano, Texas.

In fact, neglecting your feet and any pain they may be feeling can lead to injuries of the calves, knees, hips or lower back. When your feet are in pain, you compensate by altering the normal way you walk, throwing everything else out of balance. Campbell offers these words of wisdom:

shop for stability Steer clear of unstable high heels with severely pointed toe areas, which can cause ingrown toenails and hammertoes, and avoid spending long periods in flip-flops, which offer little support. Instead, look for styles that keep your foot stable and conform as much as possible to its natural structure. If your feet have high arches, for example, you might feel more comfortable in a slightly stacked heel than in a flat shoe, explains Campbell. Those with low arches can almost always adapt to nearly any heel height--provided there's ample support.

Purchase shoes late in the day when feet tend to be swollen; that way you'll get a pair that fits at all times. And because your feet lengthen over the years, have them measured the next time you go shopping. "The average 40-year-old has not had her foot measured accurately in over 10 years," Campbell notes, "and she's wearing a shoe that is at least one-half size too small."

loosen up To keep your feet limber, do these simple exercises several times a week. Foot roll; Roll a golf or tennis ball under the ball of your foot for a few minutes to massage and strengthen the muscles. Or use the Footsie Foot Massager from Earth Therapeutics ($8; earththerapeutics.com), "It helps prevent foot cramps and arch pain," Campbell says.

Toe squeeze: To avoid hammertoes and toe cramping, place a foam separator (used for pedicures and available at drugstores) between the toes and squeeze them for five seconds at a time; do five repetitions.

Towel stretch: To strengthen foot muscles and stretch the calves, sit on the floor with your legs straight out in front of you. Place a towel around your feet, grasp both ends of the towel, and pull your feet toward you; hold for 15 seconds, then release. Do five to 10 reps.

the dermatologist

Feet have a complexion, too.

Stuff your feet, with their 250,000 sweat glands, into the cramped quarters of a warm shoe day after day, and it's no surprise that they emerge with odor, athlete's foot and blisters. But these can easily be avoided with diligent daily care, says Nia K. Terezakis, M.D., clinical professor of dermatology at Tulane Medical School in New Orleans. Treat your feet as you would your face: Cleanse and hydrate daily and exfoliate several times a week to keep flaky skin at bay. Also, dry your feet after washing them, particularly between and under your toes, where foot funguses can grow, Here, Terezakis' foot prescriptions:

smooth your feet To soften rough soles and prevent calluses from building, file your feet, especially the heels, after bathing. Use a smoothing foot stone or foot file, such as Dashing Diva's Sole Smooth Pedicure File ($14; dashingdiva.com); scrubs with exfoliating ingredients like pumice and alpha hydroxy acids can also help. A few favorites: TE Tao Invigorating Foot Scrub ($7; at drugstores) exfoliates with apricot-seed powder and contains green tea to refresh and soften skin; Pacifica Sand Scrub Foot Therapy ($12; pacificanaturalskincare.com) has antibacterial extracts of lemon peel and comfrey, as well as exfoliating grains of sand; Aubrey Organics Neat Feet Foot Scrub ($8.25; aubreyorganics.com) uses crushed walnut shells to smooth away dead skin and coconut oil to cleanse; and Archipelago Botanicals Sugar Foot Polish ($20; 800-399-4994) exfoliates with gentle AHAs and sugar.

hydrate thirsty soles Dry, cracked skin is a common foot complaint. "The keratin [outer] layer of skin is thicker on the feet, so moisture has more difficulty penetrating through it to the deeper layers, causing feet to dry out more easily than other areas of the body," explains Terezakis. "This means you need to moisturize your feet every day."

To prevent cracking, rub safflower oil on your feet while they're wet to seal in moisture, then pat dry. Other ingredients to try include oatmeal, a natural emollient that reduces moisture loss, and lactic acid, which exfoliates while aiding moisture retention. Pet picks include: Aveda Foot Relief ($18; aveda.com), with fruit acids to gently exfoliate and jojoba oil to soften skin; Origins Reinventing The Heel moisturizer for dry, cracked feet ($19.50; origins.com), which has salicylic acid to smooth rough patches and softening shea butter and vitamin E; Lather Lavender & Eucalyptus Foot Creme ($18; latherup.com), with eucalyptus and arnica to stimulate circulation and vitamins A, C and E to soothe skin; and Clinique Water Therapy Foot Smoothing Cream ($19.50; clinique.com), rich in hydrating shea butter, with an odor absorber that keeps feet smelling fresh.