How to Wash Your Feet Properly: A Podiatrist's Guide
Are you happy with the condition of your feet?
If your feet are dry, cracked, itchy, peeling or smelly, or your toenails are discoloured, or your feet just look a bit neglected and uncared for, there's one thing to get right before anything else: washing your feet properly, every day.
It sounds too simple to matter. But it really does matter if you’re trying to make your skin look better or overcome a tinea or fungal nail issue.
The truth is, we can get away with not giving our feet a good wash for a long time. But most people don't really wash their feet at all. They let the soapy water from their hair and body run down and call it done. Others stand on one foot and give the other a quick rub, entirely missing the spaces between the toes and the skin around the nails.
After more than 30 years as a podiatrist, I'm still surprised by how much skin conditions improve with nothing more than good daily foot hygiene. And without it, any treatment you use won't work as well as it should. Here's what I recommend as an absolute minimum.
Why foot hygiene matters
Your skin is covered in a mix of "good" bacteria and fungi, called your normal flora. Most of the time they're harmless and in equilibrium. Plus, your skin's outer layer acts as a barrier that keeps them in check.
When conditions allow some to thrive more than others, or when that barrier isn't working well, these same organisms can cause problems such as:
tinea (athlete's foot), especially between the toes
slow-healing cracks, blisters and other skin damage
an accumulation of dead skin that just makes your skin look unhealthy
Good daily foot hygiene keeps everything in balance and the skin barrier as healthy as possible. It also physically washes away some of the germs that cause these infections. That's why it's one of the best ways to prevent them, and an important part of treating them.
Three things to do every day
1. Wash your feet properly
Lift each foot and wash it with soap for 20 to 30 seconds, from heel to toe - you’ll spend 90% of this time on your toes
Pay extra attention to the spaces between your toes and the skin around your toenails.
If your toes are very tight and you can’t get your fingers between them, use a wet-wipe and “floss” between your toes.
Rub gently. Scrubbing hard can damage the skin barrier you're trying to protect.
Pat your feet dry with a towel, including between the toes. A hairdryer on the cool setting works well if your toes are hard to reach or the skin there stays damp.
If balancing is difficult, sit on a shower stool/chair, or wash your feet in a basin while seated.
2. Moisturise every day
Apply moisturiser after your shower, when your skin is clean and dry.
Avoid the spaces between your toes, where extra moisture can encourage tinea - most people don’t get dry skin between their toes.
If your skin is very dry, thickened or cracked, use a heel balm or a urea-containing emollient. We stock Walkers 25% Urea Cream at the clinic for this.
Any cream only works for a short time, so it needs to be applied every day to keep your skin in good condition. Don’t expect a moisturing cream to “fix” anything for good, that’s not a reasonable expectation.
If you're using a tinea cream, you can skip the moisturiser on those areas until the course is finished.
3. Change your socks every day
Put on clean socks every day, and more often if your feet sweat a lot.
Wash socks after every wear.
Choose socks that wick moisture away from the skin rather than holding it in. Merino wool socks are a good option.
Choosing a gentle soap and moisturiser
Healthy skin is slightly acidic. Many ordinary soaps are alkaline, which can dry out and irritate the skin, especially if it's already sensitive.
If your skin is sensitive, use a gentle, low-pH soap or wash (pH 4.5 to 6). Common supermarket and pharmacy options include QV, Cetaphil, Sebamed and Dermaveen.
Use a moisturiser from the same range if your skin reacts easily. Otherwise, go for a urea-based cream or heel balm.
Give it time
Skin renews itself slowly. It takes 6-8 weeks for the outer layer of foot skin to be completely replaced, so most skin problems on the feet, such as infections, cracks and corns, take at least that long to look and feel better. Stick with your routine for a good 6 to 8 weeks before judging whether it's working.
When to see a podiatrist
Good foot hygiene is the foundation, but it isn't always enough on its own. Book in with a podiatrist if you notice:
itching, peeling or soggy white skin between your toes that doesn't settle
thick, yellow or discoloured toenails
persistent smelly or very sweaty feet, or pitted skin on the soles
cracks, blisters or sores that are slow to heal
any foot problem at all if you have diabetes, poor circulation or reduced feeling in your feet
At Esperance Podiatry, Rebecca can work out what's going on and set up a treatment plan to suit you.
Call (08) 9072 1514 to book. No referral is needed.