Feet get no respect. You have probably put your foot down or even put your foot in your mouth. But how often do you actually think about that foot? Probably not much, until it starts to hurt, that is.

“The most common foot injury I see in my office is plantar fasciitis or heel pain,” said Bangor podiatrist Dr. Roy Corbin. “The plantar fascia is a tough fibrous band of silvery tissue that runs along the bottom of the foot from the heel to the base of the toes and helps to form the arch of the foot along with the muscles, bones and ligaments. Continual stress causes small tears resulting in inflammation and eventually a heel spur. It is a painful condition.”

There are three principles of treatments for plantar fasciitis. The first is to reduce the inflammation, which can be done with ice and ibuprofen. The second is to protect the plantar fascia from further trauma.

“Protection can be achieved through taping and use of shoe inserts, even over-the-counter types,” said Corbin. “It is also important to wear a shoe with a stiff shank, one that doesn’t bend in the middle of the arch but across the ball of the foot. Flexible flat shoes should be avoided in favor of a stiffer shoe with a higher heel.”

The third treatment for plantar fascia is to stretch and strengthen the ankle, foot, and calf muscles. If symptoms persist, your doctor may recommend a physical therapist.

Face it, we have a lot of expectations from our feet. Walking, standing and climbing stairs are but a few of the activities we may do on a daily basis. And yet, many of us take our feet for granted. We have manicures but not pedicures, or we stuff our feet into pretty shoes until our toes curl, but hey, anything for beauty – right?

Well, not taking care of your feet is just asking for trouble. This is especially true for seniors, who may have difficulty giving their feet a little tender, loving care due to a lack of flexibility, a loss of sensation in the foot or even reduced vision.

“One of the biggest problems among seniors that I see is toenail disorders and fungal and bacterial conditions,” said Corbin. “Feet spend a lot of time in shoes which are a warm, humid and dark place. That is the perfect condition for fungus to grow.”

Before you swear off shoes forever, Corbin has some advice for avoiding these conditions and for keeping your feet healthy:

. Wash your feet with a gentle cleanser every day, but don’t soak them for a prolonged period of time as that can cause dryness – especially if you are diabetic.

. Check your feet every day or, if necessary, have someone do it for you. Look for blisters, cracks, corns and calluses. If there is a loss of sensation in the foot, these things can crop up without your realizing it.

. Wear shoes that actually fit and replace them when they are worn out. When buying new shoes, shop later in the day when feet tend to swell and put the new shoes on a flat surface before buying. Make sure they are level and don’t tilt in either direction, which could signal a manufacturer’s defect.

. Wear acrylic or wool socks as they wick away moisture from the feet, and change them often. Be sure the socks are not too tight, which can restrict circulation. Watch out for cotton socks because they can mat over time and be abrasive.

. Alternate pairs of shoes every day. Wearing the same pair all the time doesn’t give them a chance to dry out.

. Trim toenails very carefully and never shorter than the end of the toe. Cut straight across, or lightly follow the natural curve of the toe and use an emery board to smooth to avoid rough edges.

. Spray the inside of the shoes with a disinfectant. Let dry. Use an anti-fungal powder as prevention. Topical fungal treatments rarely work, and oral medication may be necessary.

If you do have a bothersome corn or callous, never use a razor blade or other sharp instrument on it, said Corbin. “Don’t try to be a bathroom surgeon. See your doctor.”

There you have it – tips to put your best foot forward.

Carol Higgins is director of communications at Eastern Agency on Aging. For information on EAA, call 941-2865, e-mail info@eaaa.org or log on www.eaaa.org.