Your foot may look deceptively simple, but it is actually incredibly complex. Each foot contains 26 bones, 33 joints, more than 100 tendons, muscles and ligaments, and in excess of 250,000 sweat glands. You put a force equal to several hundred tons to bear on your feet during an average day of walking.

Foot problems may be a sign of other more serious medical conditions, such as arthritis, diabetes, and nerve or circulatory disorders. For example, arthritis could cause joint stiffness and diabetes could make your feet tingle or feel numb. High blood pressure and kidney or heart disease could cause swelling.

Here are a few tips to help keep your feet healthy so you can always put your best foot forward.

Try to put your feet up when sitting down. This can keep blood circulating in your feet, as can stretching, walking or a gentle massage. Avoid sitting or crossing your legs for long periods of time.

Check your feet regularly for thick or discolored nails, cracks or cuts in the skin, and changes in color or temperature. Common foot problems include athlete’s foot, blisters, bunions, corns, calluses, hammertoes (when toes bend in a claw-like position), heel spurs, ingrown toenails, foot odor, neuromas (enlarged, benign growths), and warts. Do not ignore foot pain. You should see a podiatric physician if any of these conditions occur and persist. Infections may be more difficult to cure if not treated immediately.

Wear shoes that fit properly. Have your feet measured before buying shoes because shoe size can change as you get older. Try on shoes at the end of the day when your feet are largest. Since most people have one foot that is slightly larger than the other, fit shoes to the larger foot. Select shoes appropriate for the activity, such as running shoes for running, and make sure you have about half an inch between your toes and the end of the shoe. Wear shoes that are shaped like your foot and don’t expect new shoes to stretch if they feel too tight. Don’t wear the same shoes every day and try to avoid walking barefoot.

Wash your feet and trim toenails regularly. Don’t forget to clean in between your toes and dry them completely. Trim toenails straight across and not too short. Don’t cut them in corners as this may lead to ingrown toenails.

Women may be more vulnerable to certain foot problems than men due to wearing shoes that are likely to squeeze the toes or cramp the forefoot. These conditions include Morton’s neuroma (thickening of nerve tissue of the ball of the foot), bunions, heel pain, and ankle sprain. Men have a greater risk for ankle sprain, hallux rigidus (stiffening of the big toe joint), Achilles tendon problems, and broken toes because their jobs may require long periods of standing or walking, and they tend to participate in activities that involve running and jumping.

For more information about keeping your feet healthy, talk to your doctor or call 1-888-457-5203 for a free referral to a podiatrist near you.