Foot Care 101: Choosing the right shoes; Ingrown toenails.

Also: Cognitive behavioral therapy offers a drug-free method for managing insomnia.

June 11, 2015 June 11, 2015 Preventing ingrown toenails An ingrown toenail is one of the most common sources of foot pain. Although it's usually just a nuisance, it can be a serious problem for anyone with diabetes or circulatory difficulties. An ingrown toenail develops when the side of the nail digs into the skin. This can lead to pain, irritation, swelling, and redness. The big toe is most often affected, although no toe is immune. The problem usually develops because the nails have not been trimmed properly. Overly tight shoes may also be a factor. Some people have an inherited tendency to develop the problem. Get your copy of Healthy Feet Do your arches ache or your heels hurt? Got gout or battling bursitis? If so, you are among the three out of four Americans who will suffer some kind of foot ailment in their lifetime. This Special Health Report covers the most common foot problems and helps you prevent and treat them. The easiest way to prevent an ingrown toenail is to cut your nails straight across, rather than rounding off the corners (as you would with your fingernails). Use a toenail clipper (which is wider and larger than a fingernail clipper) or, if you use scissors, cut the nail in several short movements. Wear shoes that provide enough room at the toes, and wear stockings or socks that allow your toes to move freely. Lastly, it helps to clean under your nails regularly. For more advice on keeping your feet pain-free, buy Healthy Feet, a Special Health Report from Harvard Medical School. Share this story: News and Views from the Harvard Health Blog Cognitive behavioral therapy offers a drug-free method for managing insomnia Many people with insomnia turn to sleeping pills, which often have unwanted side effects. Few of them know about cognitive behavioral therapy for insomnia, an equally effective treatment that targets the root cause of insomnia without medications. 10 tips for finding the right shoes When shopping for shoes, you want to have more than fashion in mind — you'll also want to consider function and keeping your feet in good shape. These 10 tips can help you choose the right shoes: Take a tracing of your foot with you. Place any shoe you think you might buy on top of the tracing. If the shoe is narrower or shorter than the tracing, don't even try it on. Shop for shoes during the afternoon — your foot naturally expands with use during the day. Wear the same type of socks to the store that you intend to wear with the shoes. Have a salesperson measure both of your feet — and get measured every time you buy new shoes. Feet change with age, often growing larger and wider. If one foot is larger than the other, buy a size that fits the larger foot. Stand in the shoes. Press gently on the top of the shoe to make sure you have about a half-inch of space between your longest toe and the end of the shoe. This provides enough room for your foot to press forward as you walk. Wiggle your toes to make sure there's enough room. Walk around in the shoes to determine how they feel. Is there enough room at the balls of the feet? Do the heels fit snugly, or do they pinch or slip off? Don't rationalize that the shoes just need to be "broken in." Find shoes that fit from the start. Trust your own comfort level rather than a shoe's size or description. Sizes vary between manufacturers. And no matter how comfortable an advertisement claims those shoes are, you're the real judge. Pay attention to width as well as length. If the ball of your foot feels compressed in a particular shoe, ask if it comes in a wider size. Buying shoes that are a half-size bigger — but not any wider — won't necessarily solve the problem. Feel the inside of the shoes to see if they have any tags, seams, or other material that might irritate your foot. Examine the soles. Are they sturdy enough to provide protection from sharp objects? Do they provide any cushioning? Take note of how they feel as you walk around the shoe store. Try to walk on hard surfaces as well as carpet to see how the shoe feels on both. For more advice on keeping your feet pain-free, buy Healthy Feet, a Special Health Report from Harvard Medical School. Share this story: Featured in this issue Healthy Feet Featured content: • The fantastic foot • Your age in miles • Special section: Keeping your feet healthy • Heels that hurt • Arches that ache and flat feet •  ... and more! Click here to read more » Harvard Medical School offers special reports on over 50 health topics. Visit our website at http://www.health.harvard.edu to find reports of interest to you and your family. PHONE ORDERS - please call our toll-free number: 1-877-649-9457. 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