Foot Care: How to Prevent and Heal Cracked Heels?

Walking barefoot may be liberating but it can cause cracked heels. Whether it is at home or outdoors, walking barefoot or in chapels or flip flops can cause fissures around the heel. If you feel that your skin around the heel is hardening, then here’s what you need to know on what causes cracked heels, how to prevent it and remedies to cure it.

Causes of cracked heels:

Cracked heels and other foot cracks are usually caused by a combination of pressure and dry, non-pliable skin. Standing and walking applies pressure which makes the skin on the bottom of the feet expand sideways. If the skin is not sufficiently pliable, cracking can result. Known medically as heel fissures, cracked heels are linear cut wounds which usually affect the surface level, or epidermis, of the heel. When the cracks extend beyond the epidermis, they can result in pain, bleeding and even infection.

If you continue to engage in activities without any precautions and remedies, the cracks will widen and grow deeper. Lack of care can be painful and can lead to bleeding and infection. Inactive sweat glands are also one of the reasons for causing cracked heel.

Cracked heels are most often a result of lack of proper foot care and may also be caused by dietary deficiencies. In particular, diets which fail to provide adequate zinc and essential omega-3 fatty acids may contribute to cracked heels and other dry skin problems. Zinc rich foods include oysters, organic chicken, crab, kidney beans, yogurt, and brown rice. Omega-3 fatty acids are largely found in cold water fish and healthy oils such as flax seed.

Other important vitamins and minerals include:

• Vitamin E, which is found in green vegetables, wheat germ, whole-grain products and nuts.
• Calcium, which can be found in organic raw certified cow or goat milk, organic cheeses, yogurt, dark leafy vegetables and broccoli. Most people get plenty of calcium but fail to get the essential mineral magnesium which is necessary for proper absorption and utilization of calcium.
• Iron, which is found in certified organic meats, including beef, chicken and fish, as well as organic free range eggs, vegetables and beans.

How to prevent and cure cracked heels?

• Keep your feet clean and dirt free.
• Exercise feet regularly.
• Moisturize your feet regularly so that they remain soft and avoid a buildup of dry skin.
• Before you hit the bed, moisturize your feet and put on a pair of socks to nourish the skin on your feet.
• You can also scrub off the dry skin with pumice, but gently. This will decrease the occurrence of dead cells and dry skin and reduce the thickness of the dry skin around the heel.
• Choose a good pair shoes:
• Avoid thin soles
• Avoid open back shoes
• Avoid walking barefoot
• Maintain the hygiene of your feet at all times to prevent infection.
• Do not walk in an open pair of shoes if you have cracked heels. Also wear socks to avoid infection.
• Drink water to keep your skin hydrated.

Remedies for Cracked Heels and Feet

• One of the most effective remedies for getting rid of foot cracks and dry heels is using foot socks in combination with healing oils and moisturizers. Before going to sleep, liberally apply one or more oils such as almond, grape seed oil and/or olive oil to the heels and feet, put on a pair of thick cotton socks and then leave on all night. Other good oils and moisturizers include: lanolin, cocoa butter, Shea butter, and coconut oil.
• Another great remedy for dry, crusty or "alligator skin" is raw papaya. Papaya contains papain, an enzyme that helps digest proteins and which has been referred to as "organic alpha-hydroxy substitute". Pineapple contains a similar enzyme, but it's much easier to mash a piece of papaya and use it like a masque on your heels than it is to use pineapple.
• Milk and honey can be very effective for obtaining softer, smoother feet without harsh exfoliation. Pour one cup of honey per each two cups of milk into a basin large enough to hold both feet. Soak for 15 minutes, lightly massaging the mixture into skin. You can also use the milk/honey combo to soak elbows or hands, or pat gently onto the face and massage in. Rinse with tepid water

Other natural remedies for cracked heels include:

• Apply the pulp of a ripe banana on the dry or cracked area. Leave it on for 10 minutes and rinse clean. Continue doing this at least once daily as long as needed.
• Soak the feet in lemon juice for about 10 minutes. Continue every day as needed.
• Regularly apply a mixture of glycerin and rosewater.

Prevent cracked heels before it is too late. Timely measure is the way to prevent cracked heels. Moisturizing, scrubbing and a proper pair of shoes can help you maintain the hygiene of your feet.