Foot structure-Tarsals, Metatarsals, Phalanges

Proper understanding of foot structure and the role of each part of foot in our movement is required to take care of your foot. In simple terms foot structure consists of 3 parts

1. Heel
2. Sole
3. Toes

A heel is the bulged portion at the rear end of the foot. It rests on the ground. Heel pain is a common foot problem of all professionals mostly nurses and salesmen. Everyone should have a proper picture of the foot structure as 60% of the body weight is borne by heels

Sole is the bottom of the foot, referred to as plantar region. Sole is hairless and less pigmented compared to other parts of our body. Sole is made of the thickest layers of skin. Lots of nerve endings located in the sole, makes it a sensitive part of human body

Toes, the digits of the foot are similar to fingers of our hand. In foot structure Hallux , the great toe is the inner most toe, rest is index toe, middle toe, fourth toe,and finally the little toe

Foot Anatomy

Most of the common foot problems arise due to alteration in the foot bone structure. Foot bone structure is as follows:-
1. Tarsal
2. Metatarsals
3. Phalanges

Tarsal are seven in number, which forms the back part of the foot. Calcaneous or heel bone is the most important of them, rest are talus, cuneiform (3), cuboid and navicular.Cuneiforms are three in number-medial cuneiform,middle cuneiform and lateral cuneiform.

Metatarsals form the middle region of the foot structure, between the phalanges and heel. It consists of first metatarsal, second metatarsal, third metatarsal, fourth metatarsal and fifth metatarsal. Metatarsal pain is a common foot problem that affects our daily life.

Phalanges form the toes, which consists of distal, middle and proximal phalanges. There are 14 joints in the phalanges which makes it a vulnerable part in foot structure.

(Click on the image for a better view)

Joints
About 30 joints keep the skeletal structure of foot intact. Types of joints are tarsal-metatarsal joints, which combines tarsal and metatarsals, metatarsophalangial joints which connects metatarsals and phalanges, and inter phalangial joints which connects two phalanges

Arches
Arch of the foot is the curve at the bottom of the foot. Arches are of three types:-
1. Lateral
2. Middle
3. Medial
They form a significant part of the foot structure

Plantar fascia
Plantar fascia is the strong sheath of tissue that connects tibia to the Calcaneous or heel bone. Plantar fasciitis is a foot problem that hinders our day to day activities which we will discuss in foot problems

How to care foot?

Pity our poor feet….The joy of moving around is possible only with the help of foot, but foot is the most abused and strained part of our body. How to care of foot is a common question that everyone asks. I would like to look at how to care foot from two aspects, even though they complement each other.

a. Functional
b. Cosmetic

Functional foot care comprises of foot care advices and footwear advises. This part addresses how to care of foot from the functional aspect

Foot care advices

1. Avoid wearing high heels, higher the heel, the worse the strain
2. Tired legs need rest. Keep your foot in an elevated position while taking rest.
3. Sitting, legs crossed will lead to poor blood circulation and hence numbness and pain
4. If your profession demands too much walking (nurses, salesman)do take care of your feet wearing soft insoles inside your footwear
5. If your profession demands sitting for a long time, take a break in between to move around and give your feet exercise
6. Once in a while give your foot the luxury of a warm bubble bath
7. Cut your finger nails straight to avoid ingrown nails
8. Never use blade or sharp objects to remove corn or callus
9. Always clean your feet using lotion, do clean in between your fingers



Footwear Advices

1. Always buy proper fitting shoes. It should not be too tight or loose.
2. Buy shoes in the evening as feet swell a little in de evening
3. When you buy a shoes go for ones with cushioning and arch support
4. Buy shoes with square or rounded toes rather than pointed ones.
5. Go for soft leather, as other synthetic materials cause perspiration and blisters.

Beauty to the toes

For a chick look one has to be perfect from tip to toes. This part tells you how to care feet from the cosmetic outlook. Pedicure is done to give your foot a clean and beautiful appearance. In Latin pedis means foot and cura means cure. Pedicure can be done once in a month or twice a month depending on our requirement

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Home pedicure

1. Remove nail polish, using cotton and nail polish remover
2. Soak feet in a tub of warm soapy water for ten minutes. You can add shampoo instead of soap. Also add salt and essential oils. Salt acts as a germicide.
3. Scrub feet lightly using pumice stone. You can use a homemade foot scrub instead( homemade foot scrub given below)
4. Apply cream and massage foot for 5 minutes
5. Push back cuticle using cuticle pusher
6. Clip your toe nails straight across, rounding the tip
7. Apply nail polish

Homemade scrub

¤ Mix grinded rice in water. Add a drop of eucalyptus. This can be used as a scrub
¤ Mix grinded peas in honey and use as a scrub