Caring for your feet is one of the most powerful investments you can make in your long-term mobility and quality of life. As a podiatrist, I see first-hand how quickly small concerns can turn into persistent pain if left unaddressed. Whether you’re an athlete, a busy professional, a parent, or simply someone who wants to stay active as you age, understanding how to prevent problems before they develop is essential.
This comprehensive guide outlines the most common concerns I treat at Sydney Podiatry, why they occur, and the proven steps you can take to protect your foot health now and into the future.
Why Preventing Foot Problems Matters
Your feet are highly specialised structures designed to support your entire body. Each foot contains:
- 26 bones
- 33 joints
- More than 100 ligaments, muscles, and tendons
These components work together to absorb shock, maintain balance, and keep you moving. But because your feet work so hard every day, even the slightest biomechanical imbalance, inappropriate footwear, or change in activity level can lead to irritation, inflammation, or injury.
Preventing problems early:
- Reduces your risk of chronic pain
- Maintains mobility as you age
- Supports better posture and muscular balance
- Helps you stay active with confidence
- Prevents minor foot concerns from developing into major Foot Issues later in life
Foot Health Across Every Stage of Life
1. Children and Teenagers: Developing Healthy Foundations
Children’s feet grow and change rapidly, which means they can develop concerns quickly if issues are not identified early. Below are some of the most frequent conditions seen in young children:
- Calcaneal apophysitis (Sever’s disease)
- Flat feet or high arches
- Toe walking
- In-toeing and out-toeing
- Growing pains
- Balance or coordination delays
A paediatric podiatrist can assess a child’s walking pattern, foot structure, and alignment to ensure development is progressing properly. Early intervention is often simple but highly effective, helping prevent biomechanical problems that may persist into adulthood.
2. Active Adults and Athletes: Managing Load and Preventing Overuse
If you play sports or follow a training program, your feet absorb higher loads than the average person. Repetitive strain, incorrect footwear, and sudden increases in activity can all contribute to:
- Plantar fasciitis
- Achilles tendinopathy
- Stress fractures
- Ankle instability
- Tendon overload injuries
- Neuromas
- Arch pain
Sports podiatry focuses on prevention through:
- Biomechanical assessment
- Footwear recommendations
- Strength and conditioning programs
- Custom orthotics where clinically appropriate
- Load management planning
These strategies not only reduce injury risk but also enhance performance and recovery.
3. Older Adults and Individuals with Diabetes: Protecting Vulnerable Feet
As I get older, my feet naturally lose cushioning, strength, and flexibility. This can lead to several problems:
- Painful calluses
- Thickened nails
- Loss of balance
- Stiff joints
- Heel pain
- Arthritic changes
People living with diabetes require even more careful monitoring because reduced circulation and sensation significantly increase the risk of infection or ulceration. Regular podiatry visits support early detection, skin integrity, joint mobility, and safe nail care.
Common Foot Problems and How to Prevent Them
Below are the conditions podiatrists at Sydney Podiatry treat most often, along with evidence-based prevention strategies.
1. Heel Pain & Plantar Fasciitis
What it is:
Inflammation or strain of the plantar fascia — the thick band of tissue supporting your arch.
Common triggers:
- Flat or high arches
- Standing for long hours
- Unsupportive footwear
- Sudden changes in activity
- Tight calves
Prevention tips:
- Choose footwear that offers good arch support and cushioning
- Stretch calves and the plantar fascia daily
- Strengthen intrinsic foot muscles
- Avoid walking barefoot on hard surfaces
- Replace worn-out shoes as needed
2. Bunions
What they are:
A bunion is a bony bump on the side of the big toe joint caused by joint misalignment.
Contributing factors:
- Genetics
- Foot structure
- High heels or narrow shoes
- Ligament laxity
Prevention tips:
- Choose footwear with a wide toe box
- Avoid pointed or tight shoes
- Strengthen the foot muscles that stabilise the big toe
- Use podiatry-prescribed orthotics where appropriate
- Seek early assessment if you notice toe drifting
3. Morton’s Neuroma
What it is:
A thickening of nerve tissue between the toes that causes burning or sharp pain.
Risk factors:
- Tight footwear
- High-impact sport
- Forefoot overload
- High heels
Prevention tips:
- Wear cushioned shoes with adequate width
- Avoid prolonged use of heels
- Use forefoot padding or orthotics to reduce pressure
- Moderate activity levels if symptoms arise
4. Ingrown Toenails
What they are:
Nails that grow into the surrounding skin, causing pain, redness, or infection.
Causes:
- Cutting nails too short or curved
- Tight footwear
- Trauma
- Excessive sweating
Prevention tips:
- Trim nails straight across
- Maintain dry, clean feet
- Avoid picking at nails or skin
- Seek early treatment to prevent infection
5. Thick or Fungal Toenails
What they are:
Nails that appear yellow, thickened, brittle, or distorted due to trauma or fungal growth.
Causes:
- Nail trauma from stubbing or tight shoes
- Fungal exposure in warm, moist environments
- Reduced circulation (common in older adults or people with diabetes)
- Immune system changes
- Wearing non-breathable footwear for long periods
Prevention tips:
- Keep feet dry and clean
- Wear breathable socks
- Disinfect footwear regularly
- Avoid shared nail tools
- Book podiatry treatment at the first sign of change
6. Achilles Tendinitis
What it is:
Inflammation or degeneration of the Achilles tendon.
Trigger factors:
- Tight calves
- Overtraining
- Hard surfaces
- Poor footwear
- Sudden spikes in activity
Prevention tips:
- Strengthen the calf muscles
- Gradually increase training intensity
- Use footwear with appropriate heel support
- Avoid excessive hill running
- Stretch calves after exercise
7. Blisters
What they are:
Fluid-filled pockets caused by friction.
Causes:
- New or ill-fitting shoes
- Excessive moisture or sweaty feet
- Long periods of walking or running
- Seams or stitching that rubs against the skin
- Wearing shoes without socks
Prevention tips:
- Use moisture-wicking socks
- Break in new shoes gradually
- Apply blister prevention tape or padding
- Keep feet dry during activity
8. Corns & Calluses
What they are:
Areas of thickened skin caused by pressure or friction.
Risk factors:
- Tight or narrow footwear
- High-heeled shoes
- Abnormal gait or foot biomechanics
- Bunions or toe deformities causing uneven pressure
- Repetitive friction during walking or sport
Prevention tips:
- Wear well-fitting shoes
- Use soft cushioning or orthotics
- Maintain regular podiatry debridement
- Avoid self-trimming or over-the-counter razors
9. Athlete’s Foot (Tinea Pedis)
What it is:
A fungal infection causing peeling, itching, or redness.
Causes:
- Warm, humid environments
- Sweaty feet trapped in non-breathable shoes
- Walking barefoot in communal areas (gyms, pools)
- Sharing socks, shoes, or towels
- Wearing damp socks for long periods
Prevention tips:
- Dry thoroughly between the toes
- Change socks after exercise
- Use antifungal sprays or powders if prone
- Avoid walking barefoot in communal areas
Long-Term Foot Health Strategies
While treating isolated concerns is important, long-term foot health is best achieved with a holistic approach.
1. Attend Regular Podiatry Assessments
Foot health changes over time, often subtly.
A podiatrist can identify early abnormalities such as:
- Altered pressure patterns
- Early joint stiffness
- Gait changes
- Skin breakdown
- Toenail abnormalities
Regular check-ups help prevent small problems from evolving into complex Foot Issues that affect mobility later in life.
2. Wear the Right Footwear
Supportive footwear is critical. When buying new shoes, look for:
- A firm heel counter
- Good arch support
- Appropriate forefoot width
- Shock-absorbing soles
- Laces or straps for stability
Your podiatrist can help assess the best style for your foot structure and activity level.
3. Strengthen and Stretch Your Feet
Simple exercises performed three to four times a week can significantly improve foot function.
Examples include:
- Calf stretches
- Toe curls with a towel
- Plantar fascia stretches
- Ankle mobility drills
- Balance training
These exercises reduce injury risk and maintain healthy alignment.
4. Maintain Excellent Foot Hygiene
Daily foot care reduces the risk of infection and improves overall comfort.
- Wash feet thoroughly
- Dry between the toes
- Moisturise dry skin (avoid between toes)
- Trim nails straight across
- Wear breathable socks
- Rotate footwear to allow drying
5. Monitor Activity Load
Any sudden change — whether it’s increased training, a new job requiring more standing, or weight gain — can place new stress on your feet.
A podiatrist can help you adjust footwear, strengthen specific muscles, or prevent issues caused by overloading.
When to See a Podiatrist
Book an appointment with Sydney Podiatry if you experience:
- Persistent heel or arch pain
- New or worsening deformities (e.g., bunions)
- Thickened, painful, or discoloured toenails
- Recurring calluses, blisters, or corns
- Numbness, tingling, or burning sensations
- Difficulty walking or maintaining balance
Early care leads to better outcomes, faster recovery, and long-term protection from future Foot Issues.
Final Thoughts: Stronger Feet for a Healthier Future
Your feet carry you through every stage of life — and they deserve professional care. By taking preventive steps, choosing the right footwear, and maintaining regular podiatry assessments, you can reduce your risk of developing painful conditions and enjoy strong, healthy feet for years to come.
At Sydney Podiatry, I offer comprehensive, personalised care for people of all ages — from athletes to older adults and individuals managing complex medical conditions. If you’re ready to take control of your foot health, book an appointment with our experienced team today.
