• Sitting with your feet up for 10 minutes after a long day helps circulation – you can do this whilst watching TV.

• To refresh feet, massage gently with a foot roller, or better still, ask you partner to massage your feet.

• Calf stretches help to keep feet supple and keep a good range of movement. To stretch your calf and heel, stand facing a wall with feet hip width apart and slightly bent at the knee. Take one step forwards, and using your arms to lean against the wall, keep your leg in front bent and the leg behind straight. Both feet should be flat on the ground. Lean in towards the wall, as you do, you should feel your muscles stretching in your calf and heel. Hold and slowly return to a standing position. Do this with each leg about five times. Seek further help if you experience problems doing this exercise.

• Circle your ankles ten times in each direction, keeping your leg as still as possible.

• Consciously straighten your toes and wriggle them around. Raise, point, then curl your toes for five seconds each, repeated ten times – this is particularly good for toe cramps or hammer toes.

• Following a daily routine to keep your feet clean and free from infection will help prevent potential foot problems.

• Wash your feet every day in warm soapy water (don’t soak them, as this might destroy the natural oils) and dry thoroughly, especially between the toes.

• If you can see and reach your feet cut toenails after a bath when they are softer. Trim your toe nails regularly, using proper nail clippers. Cut straight across, not too short, and not down at the corners as this can lead to in-growing nails. File them, if that is easier.

• Any minor cuts or abrasions should be covered with a clean dry dressing, and blisters should be left to dry out on their own. If they burst, apply a clean dry dressing, but do not burst them yourself.

• Seek professional treatment if they do not heal quickly. Wounds (sometimes called ulcers) should be assessed and treated as a matter of urgency within 24hours, especially if there is redness or swelling around the area, or were you have previously been warned to seek immediate attention.

As a parent you will know that there can be longer periods when there is no obvious sign of growth and then suddenly a growth spurt when arms and legs are sticking out of jumpers and jeans and their toes are rammed up against the end of their shoes.

The best place to get children’s feet measured is a reputable shoe shop where the staff are properly trained – remember it’s not just the length of the shoe but the width as well.

Of course it’s not just school shoes that need to fit but trainers, football boots, ballet shoes and any other specialist shoes that your child may need for sport or leisure.

Always listen to your children if they complain of painful feet and if you notice their gait is awkward take them to a podiatrist to get checked out who will carry out a thorough examination and ensure their posture is correct.

Here are some tips for keeping an eye on your child’s foot health:

Skin: look for areas of redness and rashes particularly between the toes, in the arches and below the ankle bones indicating athlete’s foot, particularly if they are itchy (always allow shoes shoe to dry out, as children’s feet can be sweaty. Wearing damp shoes all the time can make the child more prone to athlete’s foot and verrucae).

Look for red marks and/or blisters at the back of the heel and on the tops of the small joints of the toes indicating ill-fitting shoes. Raised and painful hard masses on the soles of the feet may indicate a verruca.

Nails : any inflammation around the nails should be taken seriously as it may indicate infection. Any discolouration of the toenails should be checked by your podiatrist.

Deformities: Toes should always be straight in line with the foot and not drawn back or curled. The fifth toe may tuck under the fourth slightly and the fourth under the third toe but the big toe should also be straight.

Posture: If the feet appear to be excessively turned in or out or the arch looks very flat, particularly if the child complains of pain, the advice of your registered podiatrist should be sought.

As your bump grows you may not only lose sight of your feet but also be unable to reach them! As your baby grows there is greater pressure in the pelvis which can cause your legs to feel heavy and achy and sometimes a throbbing pain.

But it’s all worth it in the end especially if you help yourself to keep your feet healthy:

Top Tips

• Raise your feet and legs up whenever you can and do daily leg and calf stretches. Whenever you sit down for a cuppa, raise your legs so your feet are above your heart (lying on the sofa with your feet piled up on cushions is nice and comfy and as your bump grows you have a handy built-in shelf!)

• Wear comfortable, supportive footwear – ideally with a strap, laces, or Velcro.  OK, so these may not be the most fashionable but wearing high heels can place unnecessary pressure on your joints at a time when they are already under strain as well as being unstable. Remember everyone will be cooing over your bump rather than admiring your footwear!

• Ideally choose a heel height of 3cm as this shifts your weight a little further forward on your feet which can help alleviate discomfort.

• Don’t cross your legs or ankles when sitting

• Keep active – keep the lower limbs moving even when resting. Prevent cramps from occurring by boosting circulation – try rotating your ankles ten times to the left and ten times to the right, and repeating. Before you start an exercise programme, check with your midwife or GP but generally keeping active is enormously beneficial for you.

• If you experience arch pain visit a podiatrist who, if necessary, will be able to provide special inserts for your shoes to help treat the problem. These may be temporary and can give a great deal of relief.

• If swelling becomes a problem consider wearing surgical stockings – with advice from your midwife, GP or health professional

What to look out for when buying footwear during pregnancy:

• Feet tend to swell during the day, so buy shoes later in the afternoon when your feet are at their largest.

• Try on both shoes and walk around the shop to check if they pinch or rub

• Make sure there is 1cm between the longest toe and the end of the shoe

• Keep heel heights to about 3cm

• Choose a shoe with a strap to keep it firmly on your foot, avoiding fiddly straps which are difficult to do up – especially in the final trimester of your pregnancy!

• Choose shoes with a toe box that is high enough and wide enough to comfortably fit, either rounded or square shaped, not pointed

• Don’t rush when you’re buying shoes (even when you’ve spotted the ultimate sales bargain!) – take your time and check they fit you properly

• Choose supportive footwear with extra shock absorption, a supportive arch and firm heel.

Podiatric Acupuncture is the use of acupuncture as a therapeutic tool, by podiatrists, to treat problems of the lower limbs. Acupuncture needles are placed along specific pathways or meridians at acupoints, or at trigger points. The needles stimulate the release of natural painkillers which helps to relieve the discomfort associated with painful conditions. Acupuncture is used to treat many foot problems, but is particularly useful for pain. It can help with painful joints and is also used to treat problems such as arthritis of the knee, plantar fasciitis, heel pain, Morton’s neuroma and forefoot pain. Acupuncture can be effective as the only treatment used, but is frequently used in conjunction with other podiatry treatments.

Acupuncture is effective for the following:

Leg/other – Ankle and knee instability, Osteoarthritis/ wear and tear of the knee, shin splints, tibialis muscle syndromes, restless leg syndrome, intermittent claudication, cramps, scar pain, arthritis, aching feet with no other symptoms, post fracture pain.

Feet – Achilles tendonitis, acute and chronic ankle pain, plantar fasciitis, heel pain, first metatarsal pain, metatarsalgia, mortons neuroma, digital neuritis.