Feet also change over time. They typically become wider and longer with age, and the natural padding under the heel and ball thins. And after years of standing and walking (the average person walks nearly 50,000 miles by age 50), arches tend to flatten, and ankles and feet can get stiff. To compound matters, most Americans routinely wear illfitting shoes. In fact, women are three times more likely than men to wear shoes that hurt their feet, according to the American Podiatric Medical Association (APMA). "Many people think foot pain is normal," says Kendrick A. Whitney, D.P.M., an assistant professor at the Temple University School of Podiatric Medicine in Philadelphia. With so many people ignoring-or even expecting-foot discomfort, it's hardly surprising that about 43 million Americans suffer from foot problems.

While there are basic skeletal issues, like a misalignment of bones, that can lead to foot problems, simple daily care and wearing the right shoes can prevent the vast majority of nagging issues (see "Smart Ways to Protect Your Feet", for tips on keeping feet clean and "Shoes that work" for finding shoes that fit well). If pain does arise, visit a podiatrist as soon as possible. Ignoring it could affect your posture, which can restrict your rib cage and reduce the flow of oxygen throughout your body. Poor posture can also lead to backache, sore knees, tight shoulders, or even an aching jaw as your body tries to alleviate-and compensate for-any injuries. If necessary, your doctor may refer you to a pedorthist, who can fit you with custom orthotic shoes or inserts to help position your feet correctly. To keep your feet in top form, follow our guide to common conditions and the best ways to deal with them.

Morton's Neuroma (Plantar Neuroma)

What it is: A tissue growth that develops when the third and fourth toe bones rub together and pinch the nerve between them, resulting in a sharp pain in the ball of the foot and stinging, burning, or numbness in the toes.

Causes: High-impact, repetitive activities; tight shoes; arthritis; nerve or muscle problems.

How to deal:

Wear wide-toed shoes with less than two-inch heels and good arch support. Take off your shoes and massage the ball of your foot whenever possible to reduce pain; wear metatarsal pads or sleeves (available at local drugstores), which fit under the ball of your foot to cushion the area; or get a local injection of anesthetic and corticosteroid. Remove the neuroma and the affected nerve surgically. This is considered a last resort since over 80 percent of neuromas are cured non-surgically and the procedure can cause permanent numbness in the affected toes.

Bunion What it is: A bony bump on the side of the big or little toe joint, often with red and tender skin. More than half of American women have bunions, according to the American Orthopaedic Foot & Ankle Society. Because the toe joint flexes with every step and pushes toes toward each other, the bigger your bunion gets, the more it hurts to walk. "The pain from mine was so great I started walking on the side of my foot, which caused pain in my hip plus an additional bunion on my little toe," recalls Susan Stokes, 49, an elementary school teacher in Corona Del Mar, Calif. She eventually had her bones surgically shaved to realign her toes and readjust the ligaments on the sides of her feet. Causes: Tight, pointed, and high-heeled shoes; arthritis; fallen arches, which can make feet roll inward (also known as pronation) and push the toe joint out. How to deal: Get custom-made orthotics to strengthen the arch and slow the bunion's progression. Wear shoes that have room around the toes and heels lower than two inches in height to avoid aggravating the bunion. Stick-on pads, available from your local pharmacist, can also reduce friction. Get a paste of marigold extract (Tagetes species) and spread it on the bunion. According to a study published in The Journal of Pharmacy and Pharmacology, marigold paste, covered with a protective pad, helped reduce the size and pain of bunions more effectively than a placebo. "The flavonoids in the plant act to reduce the inflammation in the joint," says Tariq Khan, deputy director of the Marigold Clinic at the Royal London Homeopathic Hospital in England, which has used marigold-based preparations to treat bunions and other foot ailments for more than 10 years. (To find out more about the products used at the Marigold Clinic, visit www.marigoldfootcare.com or e-mail info@marigoldfootcare.com.) Consider surgery if your toes overlap to restore proper function.

Hammer Toe What it is: A buckling of the second, third, fourth, or fifth toe that causes the tip of the toe to bend down while the middle rises up, like a hammer. (Claw toe, when the toe curls under the foot and presses against the bottom of the shoe, is a variation.) If the bent toes rub against your shoes, you may also develop corns or calluses. Causes: Weakened toe muscles; muscle and nerve damage caused by stroke or rheumatoid arthritis; foot and ankle misalignment due to over-pronation. How to deal: See a podiatrist. If the toe is still flexible, splints or special tape may help extend and flatten it. If the toe is rigid, surgery can straighten the toe by releasing soft tissue and repositioning tendons or bone. Wear shoes with more toe space and use nonmedicated corn pads to ease pain or pressure. Try these gentle stretches from the APMA to strengthen toes and feet: Place corks or foam separators between your toes and squeeze for five seconds. Repeat 10 times. Next, place a thick rubber band around all five toes and stretch the band as wide as you can with your toes; hold for five seconds. Repeat on each foot 10 times. Metatarsalgia What it is: Irritation of the metatarsals, the five long bones located at the top of your foot, just behind the toes. Causes: Intense training in high-impact sports, like running; weight gain. How to deal: Rest your foot and do not resume strenuous activity until the pain is completely gone (about six weeks). Ice the area for 15 to 20 minutes at a time, several times a day. Use metatarsal pads to deflect pain away from the sore spots, and wear shock-absorbing insoles. Eat foods with curcumin, an anti-inflammatory herb, or take antiinflammatory medication if pain persists. Consult your doctor to see if you need arch supports. In some cases, you may need surgery to realign the metatarsal bones. Plantar Fasciitis What it is: An inflammation of the plantar fascia (the fibrous band of tissue that starts at the heel and runs along the bottom of the foot) that causes sharp pain in the arch or heel. Causes: Flattened arches; switching between high heels and flats. How to deal: Wear shoes with arch support. "Don't ever go barefoot, especially first thing in the morning [when pain tends to be worse]," says Stephen Sadler, a certified pedorthist and owner of InStep in Austin, Texas, who says nearly 85 percent of his patients suffer from plantar fasciitis. Avoid putting excessive strain on your feet; if you exercise, increase training slowly. Try this stretch: Sit with one leg straight out in front of you and the other bent to the side. Place a strap or a towel around the ball of the foot of the extended leg . Gently pull back on the ends until the foot begins to stretch. Place your foot on a golf ball (or other small, hard ball) and roll it back and forth with light pressure on the sole. Consult your podiatrist about custom orthotics or a special splint to stretch the calf muscles and fascia while you sleep.