Have you ever looked at your feet and seen dry, rough patches of skin? That would be a callus. Calluses are normal and they can mean something for the health of your feet.
What is a Callus?
A Callus is a rough, thickened area of skin on your feet (hands too, but this blog is about feet). It is your body's way of adding protection to an area that gets a lot of pressure and/or friction. This pressure can come from external sources, such as the ground or the shoes you wear. It can sometimes come from internal areas due to boney changes in your foot (this is quite rare).
Calluses tell you where you tend to put a lot of pressure on your feet.
Calluses are normal adaptations!
Feet should have calluses!
What Causes a Callus?
As mentioned above, calluses are usually caused by external pressure on your foot. Just like when you apply pressure to your muscles when lifting weights, your body adapts to changes. When you lift weights your body makes your stronger.
When you have pressure on your feet, your body makes them more resilient.
Some things that can cause pressure or friction to your feet:
Poor fitting shoes
Over Pronation (foot rotating out when you stand on it)
Over Supination (foot rotating in when you stand on it)
Walking on hard or sharp surfaces
Scrapes around bony areas
Calluses Are Normal
You may spend all day on your feet or workout aggressively. This can cause you to build up calluses in your feet. There are normal spots for calluses to appear:
The ball of your foot
The outside length of you foot
The heel
This is wear a majority of your pressure is when you walk, run, stand, or jump.
Calluses in other areas may, or may not, be a cause for concern. Generally, if there is no pain associated with your callus, then it is okay for now. You can do things to address where the pressure points are and that will help eliminate your callus.
How To Treat and Care For Your Calluses
The easiest way to care for you callus is to shave them. You can get a special tool that will either grate or sand down your callus. You can do this dry. You may want to do it over a towel so you don't get dead skin cells everywhere, but that is up to you.
If you callus is not in the ball of your foot, outside edge of your foot, or heel, then you may need to work on some foot exercises in order to change where you foot is contacting the ground when you move.
Diabetes and Foot Calluses
Due to the neuropathy caused by diabetes, there is decreased sensation in your feet. If you have diabetes, inspect your feet regularly to see if you have any calluses that may need to be addressed. I highly recommend a pedicure with someone that knows you have diabetes and may have decreased sensation in your feet.
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