Keep your feet in sound gardening condition

By properly protecting, supporting and pampering your feet, they will be willing and able to stand up to long hours in the garden.

Remember, what you put on them counts as much as how you plant your feet when you toil in the soil, so choose your footwear wisely. Gardening in worn-out sneakers, open sandals and other lightweight footwear will not protect your feet or your back.

The soles of your shoes should be thick enough to absorb your weight and the repeated shocks of your foot against a tool and thick enough to stop a tool from digging into your toes instead of the soil.Important as well are the treads for providing traction on slippery ground.

Flexible, molded rubber shoes and clogs are ideal for wet, muddy chores and for slipping out of and into easily. But they do not support and protect the foot as well as a boot or shoe that ties securely. Rubber and plastic shoes, when worn without socks, also make feet more susceptible to fungus infections and skin irritations.     

For comfortable fit, purchase your gardening shoes at the end of the day when your feet are apt to swell, and don’t stint on quality. Avoid relying on a single pair. Gardening in the same shoes two days in a row does not allow them time to breathe and dry out. Shoes that have been worn past their prime can cause foot, leg and back problems. When in doubt… throw them out!  

Opt for leather footwear, which allows the foot to breathe. But even leather can be a problem if it is too rigid. When squatting to weed or spade, for instance, if your footwear is stiff and lacks flexibility, blisters, particularly at the heel, can result.

If a foot blister does occur, don’t break it or you risk an infection. Should it open, carefully wash the area with soap and water and apply antiseptic. Keep the blister covered with a bandage during the day; leave it uncovered at night.

Socks matter too. Loose ones can cause blisters; tight ones invite foot cramps. Socks should be just loose enough for you to wiggle your toes but not so loose that the fabric bunches up in your shoes. Cotton absorbs perspiration best. When gardening on cold, damp days, wear cotton socks under your woolens for added warmth.

For cleaning off after gardening, soak your feet in warm, sudsy water while in the bath or shower. Use a nailbrush under and around the nails to remove any stubborn dirt. Then, applying soap or shower gel, vigorously rub all over your feet with a loofah or body brush, paying particular attention to the soles. Rinse and dry thoroughly before applying lotion.

To bring relief to flagging feet after a day of strenuous gardening, fill a basin or free-standing whirlpool bath with warm water to which you add 2 tablespoons each of sea salt and olive oil and 5 drops of peppermint essential oil (Mentha piperita). Let your feet soak for 10 minutes. Then, plunge them into cold water before drying them thoroughly.

After the soaking, to pamper them still more, sit in a supportive chair and roll a tennis ball back and forth under each foot for two minutes. This not only massages the muscles and tissues on the arch and bottom of the feet, but also eases arch strain and foot cramps.

Then, alternating feet, rotate them from the ankle clockwise several times  and then counter clockwise, to release any ankle tightness.

Next, pull each toe away from the foot to open the area. End by working the ankle joint and Achilles tendon with gentle grasps and pinches.

Prior to bedtime, to pamper cracked, dry feet, try this soothing treatment. Thoroughly moisturize your feet with a thick, hydrating lotion or petroleum jelly. Cover them with closely fitting, but not too tight, cotton socks. When you remove the socks in the morning, the perspiration from your feet will have blended with the moisturizer to soften them. Wash with a mild soap or shower gel. Then dust with powder. With this TLC you’re bound to garden footloose and fancy-ºfree well into the fall.

Barbara Pearlman teaches restorative movement in Manhattan and Hillsdale, N.Y.

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