You only get one pair of feet — for your whole life. Take care of them to keep them healthy and happy throughout their long journey. . .

1. Footwear
Only wear shoes that fit! A study by the American Academy of Orthopedic Surgeons found that more than 80% of people requiring foot surgery were women, and that among those requiring surgery on a bunion, 94% were women. The cause of these alarming numbers among women is ill-fitting footwear.

Your feet have 250,000 sweat glands; they can produce up to a PINT of sweat in a day. To keep the skin of your feet in good condition, only wear shoes that help keep your feet dry. For the most part this means either shoes with an open design or shoes lined with absorbing materials. Leather lined shoes do this well; the pores in the leather soak up moisture when you wear them. When you take them off, the moisture can evaporate.

Ideally, you give the shoes another day to dry out, by not wearing the same shoes two days in a row.

When you switch shoes, consider also alternating heel heights to make certain that your tendons, ligaments, and joints do not become too conditioned to a particular — limited — range of motion.

That said, if you're going to wear heels, gradually condition your body — yes, that is body, not feet — to wear them. Heels put the joints of your feet, ankles, knees, hips, and back in a different configuration than they were evolved for. Give the ligaments, tendons, muscles in your lower body a chance to stretch and strengthen to accommodate these new positions. If you rarely wear heels, preventing strain may require you to gradually increase the length of time you wear heels over a span of periods weeks or a month. No matter how comfortable the shoes, if you suddenly don a pair of heels for a wedding, a cocktail party, or a day of work, you are going to feel aches and pains.

2. Cleaning and Maintenance
If your routine is letting the shower water swish around your feet and drying them off as you walk across the bathmat. . . you might want to re-think this approach to caring for your feet. Regularly cleaning your feet will help keep your skin in good condition, and will help you stay on top of any changes in your feet.

Soap and a good scrub brush will do a lot to keep your feet clean, and reduce the load of odor-causing bacteria. But, use a foot scrub product or pumice stone to remove rough, dry skin. Besides making your feet look better, and feel more smooth, this prepares the skin better to absorb a moisturizing lotion.

Especially in dry winter weather, or in sandal-wearing summer, follow the scrub with a massaging application of moisturizer. The skin on the soles of your feet is thicker than any part of your body, but does not contain oil glands to soften your feet. The trick is to keep the skin of your feet soft and hydrated without getting soggy — neither damp nor dry will do.

If you have cracks in your heels, you shouldn't. Either get on it quick with the moisturizer, or see a doc. These can hurt, they make you pre-disposed for infection, and they are telling you that you need to take better care of yourself!

As for that bit about massaging. . . a foot rub is one of those rare pleasures in life that is good for you. Your feet are about as far away from your heart as you can get. Those far flung territories only benefit from a little boost to their circulation.

Calluses and corns are your feet's attempt to protect themselves from pressure and abrasion. Before you remove them, try to figure out why you have them. Try to correct the cause. Also, consider keeping them small and as hydrated as possible, rather than removing them altogether. Some people experience that removal stimulates faster re-growth.

Professional pedicures can be a beneficial and wonderfully relaxing treat. Make sure equipment is sterilized. A good one takes 45 minutes or longer. Polish is only icing on the cake. The real benefits come from improved circulation, shedding rough, dry skin, and neatly clipped nails — all of which make your feet feel more comfortable.

Look at your feet carefully for any problem signs, such as blisters, corns, calluses. Notice any symptoms such as pain, numbness, swelling, burning, or itching.

Visit a foot specialist if you are experiencing problems you cannot solve.

3. Exercises
Exercise your feet? They are the only part of your body that doesn't seem to have a fat day! Why do you need to exercise your feet? To maintain or increase your range of motion. As well, strengthening feet and ankles can make them less prone to injury. In some cases, this can positively impact your gate and correct posture problems.

What to do?
Stretch your toes by pulling them back and then pushing them forward

Rotate your ankles by moving your toes in as large a circle as possible; 15-20 circles each direction

Raise heels until you are up on tip toes 20-25 times

Point and then flex your feet in a single rolling motion

Sometimes, when you walk, think about rolling through the steps: from heel strike through arch spring, ball plant, toe grip, heel raise, ball push, toe push off. As you repeat this cycle for each foot, also think about an upright, balanced, and fluid motion.