I’ve seen first-hand how much diabetes can throw your feet out of whack. In my Melbourne clinic, it’s not uncommon to meet patients who’ve been living with diabetes for years but were never really told how to care for their feet—until problems started cropping up. Things like numbness, pins and needles, or wounds that just don’t want to heal.
The good news? There’s a lot we can do to manage diabetic feet naturally, before things spiral into infections, ulcers, or worse—amputation. You don’t need to wait until something goes wrong. Prevention really is the best treatment here.
From what I’ve seen over the years, the right mix of movement, footwear, nutrition, and blood sugar control makes a huge difference—not just on paper, but in real lives. So, let’s dig into what works.
Move Your Body, Save Your Feet
One of the most powerful things you can do for your feet is to stay active. And no, you don’t need to run marathons. Even a brisk walk around the block or a few laps at your local pool can help. I often tell my patients: “Motion is lotion”—and when it comes to circulation, it couldn’t be more true.
Why Moving Helps Your Feet
- Better Circulation: Good blood flow means oxygen and nutrients actually reach your feet. That’s key for healing cuts and avoiding infections.
- Keeps Nerves Alive: Regular exercise helps slow the progression of diabetic neuropathy (nerve damage).
- Stronger Muscles and Joints: Your feet work hard. Keeping the muscles strong and joints mobile helps reduce pressure points and imbalance.
Good Exercise Options (Especially in Australia’s Climate)
Type of Exercise | Why It’s Good | Local Tip |
Walking | Easy, weight-bearing, improves blood flow | Try early morning walks along Brighton Beach or a loop through your local park |
Swimming | Full-body, low impact on joints and feet | Most Melbourne councils have heated pools if the weather’s too chilly |
Cycling | Boosts heart rate without foot strain | Use a stationary bike if you’re worried about balance or nerve issues |
Yoga | Improves balance, flexibility, lowers stress | Look for classes that offer gentle or restorative options, especially if your balance is off |
Safe Moves for People with Diabetes
I’ve had a few patients push themselves too hard, only to end up with blisters, bruises or worse. Here’s what I recommend:
- Check your feet before and after every workout – use a mirror or ask a partner to help if you can’t see the soles clearly.
- Wear proper shoes (we’ll go into that shortly).
- Stay hydrated, especially in warmer months—dehydration can mess with blood sugar levels.
- Monitor your sugars before and after exercising. Some people dip low during or after workouts—carry a small snack like a muesli bar, just in case.
How Much Exercise Do You Need?
The general rule is:
- 30 minutes of moderate activity, five days a week (think: brisk walking, not racing your neighbour).
- Mix it up! Variety keeps it interesting and works different muscle groups.
- If your schedule’s packed, break it into 10-minute bursts throughout the day.
And don’t underestimate the power of incidental movement—walking the dog, gardening, or even doing laps at Bunnings. It all adds up.
Shoes Matter More Than You Think
I can’t tell you how many diabetic foot problems I’ve seen that trace back to one thing: dodgy footwear. You wouldn’t build a house on a shaky foundation, right? Well, the same logic applies to your feet. If your shoes are too tight, too flat, or full of pressure points, you’re asking for trouble—especially with diabetes in the mix.
In Melbourne’s unpredictable weather, we see everything from sweaty feet in summer thongs to soggy runners in winter. Each of these can cause problems if you’re not careful.
Why the Right Shoes Are Non-Negotiable
- Prevent cuts, blisters and pressure sores – which can turn nasty quickly if you’ve got nerve damage or poor circulation.
- Support your foot’s structure – especially if you’ve got bunions, hammertoes or collapsed arches.
- Reduce your fall risk – stable shoes = better balance, and that’s especially important if sensation is reduced.
What to Look for in Diabetic-Friendly Footwear
Here’s the checklist I use when helping patients pick shoes:
Feature | Why It Matters | My Tip |
Roomy toe box | Prevents rubbing and pressure on the toes | Wiggle your toes—if they can’t move freely, it’s a no-go |
Firm heel counter | Gives stability and prevents sideways rolling | Press the back of the heel—it should feel stiff, not floppy |
Low heel | Reduces pressure on forefoot | Aim for <2cm heel height – fashion can be comfy too! |
Seamless interior | Minimises rubbing and friction | Run your hand inside—no stitching or lumps allowed |
Breathable materials | Keeps moisture and fungi at bay | Look for mesh, leather, or canvas—not plastic or vinyl |
What About Socks?
Yes, socks matter too! I’ve seen diabetic feet blister from rough seams or get soggy in synthetic fibres.
- Choose seamless, padded socks.
- Opt for moisture-wicking fabric like bamboo or merino.
- Avoid tight elastic bands that can cut off circulation.
You can now find socks made specifically for people with diabetes at most chemists or online—worth every cent if it saves your feet from damage.
Should I Get Orthopaedic or Custom Shoes?
If you’ve already got issues like deformities, foot ulcers or altered sensation, you may need more than just comfy runners.
- Orthopaedic shoes: These come in wider fittings and deeper designs to accommodate custom orthotics or swollen feet.
- Custom orthotics: If your foot posture is off, custom inserts can help distribute pressure evenly and reduce strain.
- Footwear modifications: We sometimes send patients’ shoes to orthopaedic cobblers (yes, that’s still a thing!) to add rocker soles or offload pressure areas.
TIP: If you’re a Medicare card holder with a chronic disease management (CDM) plan from your GP, you may be eligible for rebates on podiatry visits—ask your GP or podiatrist.
How to Check and Care for Your Shoes
Here’s a simple shoe safety checklist I share with patients:
Daily Shoe Check
- Run your hand inside your shoes—check for pebbles, rough seams, or anything sharp.
- Look for uneven wear or thinning soles.
- Smell them! Bad odours can signal fungal growth.
Shoe Rotation Plan
- Don’t wear the same pair every day. Let them air out—especially in humid months.
- Alternate between two or more good-quality pairs.
Know When to Replace
- If the sole’s worn, stitching’s coming loose, or cushioning feels flat—it’s time.
- Most supportive shoes last 6–12 months with daily wear.
What About Special Occasions?
Look, I get it. Sometimes you need to dress up. You don’t have to wear sneakers to a wedding—but skip the stilettos or tight dress shoes. These days you can find stylish, supportive options that look sharp without wrecking your feet.
- Brands like Frankie4 and Bared Footwear (both Aussie!) offer podiatrist-designed shoes that tick the fashion and comfort boxes.
- Ask your podiatrist for a footwear fitting if you’re unsure.
Keep Tabs on Your Blood Sugar — Your Feet Depend on It
You might not connect your blood sugar readings with the state of your feet—but trust me, the link is strong. I’ve seen patients with perfect shoes and a good walking routine still end up with ulcers simply because their sugars were all over the shop.
The truth is, you can’t manage what you’re not measuring. And when it comes to diabetes, stable blood sugar is your best defence against nerve damage (neuropathy) and poor circulation—two of the biggest risk factors for foot trouble.
Why Monitoring Blood Sugar Protects Your Feet
- Spotting the early warning signs: A sudden spike or dip can hint at something off in your routine—diet, medication, stress.
- Avoiding nerve damage: Long-term high sugar levels can damage the tiny nerves in your feet, which means you won’t feel pain, heat, or cuts.
- Helping wounds heal: Sugar affects how fast (or slow) your body repairs itself. Elevated levels mean slower healing and higher infection risk.
I always tell my patients, “If your blood sugar’s constantly high, it’s like trying to patch a tyre while it’s still leaking.” You need stability before healing can happen.
How to Monitor Your Levels – Without Getting Overwhelmed
Monitoring doesn’t have to be a full-time job. Just get into a routine that fits your lifestyle. Here’s what I recommend:
Daily Checks with a Glucometer
- Most people check before meals and two hours after.
- If you’re on insulin or have frequent highs/lows, you might need more frequent checks.
- Write it down—or better yet, use an app that syncs with your glucometer.
HbA1c Testing (Every 3–6 Months)
This blood test shows your average sugar levels over the past 8–12 weeks. Aim for a target that your doctor or diabetes educator sets, usually under 7% for most adults.
Example from the clinic: I had a patient, John from Essendon, who thought his sugars were fine because he felt “okay.” But his HbA1c came back at 9.2%—and he had a small wound on his heel that had been lingering for weeks. We worked with his GP to tweak his meds and within a month, things were already looking better.
Natural Ways to Keep Blood Sugar in Check
These might sound simple, but they work—and I’ve seen them help my own patients avoid serious complications:
Balanced Meals
- Go for low-GI carbs (like oats, sweet potato, basmati rice) instead of white bread or sugary cereals.
- Load up on non-starchy veg—half your plate if you can.
- Add healthy fats (avocado, olive oil) and lean proteins (chicken, tofu, fish).
Regular Eating Times
Skipping meals can cause wild swings in your sugars. Eat at regular intervals—even if it’s a small snack like a boiled egg or a few almonds.
Movement = Magic
We covered exercise earlier, but here’s the short version: even a 10-minute stroll after meals helps reduce post-meal sugar spikes.
Sleep and Stress Matter
- Poor sleep makes your body more insulin-resistant.
- Stress hormones (like cortisol) raise blood sugar too. I often recommend guided breathing or even short yoga sessions for patients who feel overwhelmed.
Blood Sugar Management Checklist
Daily Task | Why It Matters |
Check sugar before/after meals | Spot fluctuations early |
Record readings (app or notebook) | Helps with patterns and planning |
Take meds exactly as prescribed | Missing doses = chaos |
Drink plenty of water | Dehydration can raise sugar levels |
Wear a CGM (if eligible) | Continuous Glucose Monitors give real-time insight |
When to Call in Help
Even if you’re doing everything “right,” things can shift—and that’s normal. Diabetes isn’t static. That’s why regular check-ins with your GP, endocrinologist, diabetes educator and podiatrist are essential.
If your readings are creeping up, your feet feel numb, or you’ve got new foot pain—it’s time to get it checked.
Wrap-Up: Small Daily Steps That Save Your Feet
If there’s one thing I’ve learnt over the years treating diabetic feet, it’s this—prevention is always easier than treatment. The patients who stay active, wear the right shoes, keep their sugars steady, and check their feet regularly are the ones who avoid ulcers, infections, and emergency hospital visits. It’s not about being perfect. It’s about showing up for your feet each day, doing the little things that add up.
In my Melbourne clinic, I’ve seen patients go from the brink of amputation to fully healed simply because they made a few smart changes. They didn’t do it with fancy gadgets or expensive treatments—they did it by getting back to basics and sticking with it.
Your Diabetic Foot Action Plan
Here’s a simple, no-fuss guide you can pin to the fridge or save on your phone:
Daily
- Inspect your feet (top, bottom, and between toes)
- Wear clean, seamless socks and supportive shoes
- Moisturise (but skip between the toes to prevent fungal infections)
- Check blood sugar levels (if advised)
Weekly
- Check your shoes for wear and tear
- Rotate footwear to allow shoes to dry out
- Gently file down rough skin or calluses (or see your podiatrist)
Monthly
- Track trends in your sugar levels or symptoms
- Check toenails for signs of infection or ingrown nails
Every 3–6 Months
- See your podiatrist for a diabetic foot assessment
- Get your HbA1c tested
- Review your care plan with your GP or diabetes educator
Your feet are with you every step of the way—on your morning walks, at the footy with the grandkids, even barefoot on the beach in summer. They deserve attention, especially when diabetes is part of your story.
If you’re feeling unsure about where to start or something doesn’t feel quite right, reach out. You don’t have to manage this alone. At Well Heeled Podiatry, we offer thorough diabetic foot assessments, nail and skin care, and long-term management plans—no scare tactics, just solid care backed by experience.
Need help managing diabetic feet? Book an appointment with Monique Milne—Melbourne-based podiatrist and head clinician at Well Heeled Podiatry.