"Honestly, I don't pay much attention to them, doctor." That's how Bill, a 70-year-old man I once treated, summed up the condition of his feet. Upon close inspection of Bill's feet, however, I found several clues to his overall health. I always include a foot exam during the routine physicals I perform, and I encourage my patients to examine their own feet.

To take care of your feet, spend at least 15 minutes on foot care once a week. What to do: Palpate (feel with your hands and fingertips) the soles of your feet, the skin and tissue surrounding your ankles, and each toe, feeling for tender areas or other changes... note the color of your feet (for example, blue or purple may mean bruising or circulatory problems)... clean between each toe... and trim your toe nails.

See your primary care doctor or a podiatrist if any of these problems persists for more than two weeks...

Discolored nails may be due to a fungus, poor-fitting shoes or a circulatory disorder.

Persistently cold feet can indicate circulatory problems.

Chronic foot pain or immobility can be due to arthritis or a bone spur (a sharp protrusion of bone).

See your primary care doctor immediately if you experience significant pain or changes as well as...

"Hot spots" (areas of warm tissue), which may be a sign of an injury or inflammation related to gout (a condition marked by painful joints).

Swelling or numbness, which can be a sign of problems with an organ, such as the kidneys or heart, or the nervous system or spine.

Smart idea: If you're not flexible enough to comfortably examine and care for your own feet, ask your spouse or a family member to help. As an alternative, most podiatrists offer medical pedicures (for about $50). Check with your health insurer to see whether the cost is covered.

If your feet or ankles hurt or they are swollen (due to arthritis or overuse), you may want to soak them in hot and cold water alternately, which promotes circulation. What to do: Put one cup of Epsom salts in a dishpan, and fill it with hot tap water. Fill a second pan with cold tap water. Place your feet in the hot water, making sure the water covers the ankles. Soak for two minutes. Then put both feet in the cold-water pan for 30 seconds. Switch back and forth -- from hot to cold, two minutes to 30 seconds, respectively -- three times. Be sure to end the process with cold water, which closes the pores and reduces swelling. Dry your feet thoroughly, and then massage each foot with massage oil (containing wintergreen or peppermint oil to promote circulation) for five minutes. Caution: Do not do the alternating hot/cold foot bath if you have diabetes or lack of sensation in your feet -- you may scald or chill your feet. Also helpful for foot pain: Orthotics are custom-made shoe inserts that firmly support the foot, reducing discomfort. See a podiatrist to be fitted for orthotics (about $100 to more than $200 each).