April 15, 2024
For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals. In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game. 1. Choose the right footwear The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning. 2. Ensure proper footwear fit Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity. 3. Practice good foot hygiene Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth. 4. Stretch and strengthen Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability. 5. Listen to your body The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.
March 21, 2024
Foot hygiene and solid foot care tips are your secret weapons for happy and healthy feet! Everyone should practice a clean and healthy foot routine, but those with foot conditions such as diabetes or chronic fungal infections should be extra vigilant. Today we’ll talk about the best foot cleaning practices and how to implement them into your daily foot care routine. Foot Health Essentials: How to Keep Your Feet Clean and Protected Foot hygiene is pretty straightforward stuff! But you may make some minor missteps along the way. Take a look below at the best ways to wash, dry and moisturize your feet. Washing Your Feet Wash your feet daily with natural, gentle soaps in warm water. Hot water can negatively impact your blood circulation by increasing the size of the blood vessels, so be careful with temperatures. Moisturizing Your Feet Use lotion on the bottom and top of your feet. This can help you prevent calluses, corns, cracked heels, and more. Natural, fragrance-free and medicinal lotions are your best bet (try Gehwol at Feet First Clinic!). If you have diabetes, be extra careful to avoid putting lotion in between your toes; it could cause an infection depending on the lotion. Fungal infections also favour wet toes and tend to appear there. Keeping Your Feet Dry Thoroughly dry your feet after washing them. If you get lazy and keep them damp, you are again more likely to attract contagious fungal infections (they love moist environments!). Invest in products that help manage foot dampness and repel excess moisture. These include moisture-wicking socks (also remember to change your sock frequently!), waterproof shoes and boots, running shoes with perforated holes in the uppers, and various foot deodorant products (creams, powders, sprays). These products are also great for preventing foot odour. Toenail Care and Foot Hygiene Keeping your nails in top shape is an important element of foot hygiene. Follow these nail care tips to protect your nails and keep them clean and strong. Cut your nails straight across with high-quality nail clippers. Don’t try to shape them during this stage! Avoid cutting your nails too close to the skin; this will cause ingrown toenails. Gently use a nail file for subtle shaping. Don’t try to cut your own cuticles if you’re prone to infections. They protect the nails and getting rid of them improperly may welcome fungi. Schedule a medical pedicure for professional care and a cleaning of hard-to-reach areas.
February 29, 2024
Our feet are the unsung heroes of our daily lives, carrying us through countless steps and bearing the weight of our entire bodies. Yet, despite their importance, we often neglect their care until discomfort or pain strikes. From pesky corns to stubborn plantar fasciitis, foot ailments can range from minor annoyances to significant impediments. However, with proactive measures and some TLC, you can overcome these standard foot issues and put your best foot forward. This blog post explores practical strategies for alleviating and preventing some of the most prevalent foot ailments. Corns and calluses Corns and calluses are thickened, hardened areas of skin that develop in response to repeated friction, pressure, or irritation. They often form on the toes, heels, or balls of the feet and can be unsightly and uncomfortable. Corns are small and circular and are often found on the non-weight bearing, bonier parts of the foot where the skin is thinner - like the toes. Calluses, on the other hand, typically occur on the weight-bearing parts of the foot, like the balls of the foot and heel, and tend to be larger than corns. Prevention Minimizing friction and pressure on the affected areas is essential to prevent corns and calluses. This can be achieved by wearing properly fitting footwear with ample cushioning and support, using protective pads or inserts, and regularly moisturizing the skin to keep it soft and supple. Treatments Gentle exfoliation using a pumice stone or foot file can help remove dead skin cells and reduce thickness. Additionally, moisturizers or emollients can soften the skin and reduce the size of corns and calluses over time. If your corns or calluses are especially painful, you can see a chiropodist to safely and painlessly have them removed. Plantar Fasciitis Plantar fasciitis, characterized by inflammation of the thick band of tissue across the bottom of your foot, can cause stabbing pain near the heel. Treatments You can do stretching exercises, wear supportive shoes, use custom orthotic inserts or Superfeet, apply ice packs, and try physical therapy. If your plantar fasciitis is chronic (i.e., it has persisted longer than 3-6 months), you may also consider shockwave therapy. Shockwave therapy is a non-invasive, effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciitis. Prevention Maintain a healthy weight, wear supportive shoes, avoid excessive high-impact activities, and incorporate regular stretching into your routine. Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume and reduce the intensity if you notice any discomfort. Bunions Bunions are bony bumps that form on the joint at the base of the big toe, often causing pain, swelling, and difficulty wearing shoes. Treatments While bunions cannot be reversed, there are many ways to manage them. Some methods for managing bunions include splinting the affected area, wearing shoes with a wide-toe box, avoiding high heels, wearing custom orthotics, and performing various stretches and exercises to strengthen the muslces in the foot and ankle. In severe cases, surgery is a potential treatment option. Prevention Choose shoes with ample toe space, avoid high heels or narrow shoes, maintain a healthy weight, and practice foot exercises to strengthen muscles and improve alignment. Custom orthotics and even toe spacers can be effective depending on the severity of your bunions. Ingrown Toenails Ingrown toenails occur when the edge of the nail grows into the surrounding skin, leading to pain, redness, and infection. Treatments If your ingrown toenail is in its early stages and not causing any discomfort, you can try growing out the toenail. Then, soak the foot in warm water, gently lift the ingrown edge of the nail, and cut the toenail straight across. Ingrown toenails are prone to infection, so you feel any pain and discomfort, we recommend seeing a foot specialist like a chiropodist to avoid any complications. While waiting to see the chiropodist, you can soak the foot in warm water with epson salts, keep the area clean and dry and apply antibiotic ointment (if you suspect infection). Prevention Trim toenails straight across, avoid cutting them too short, wear proper-fitting shoes, and avoid picking or tearing at the nails. Athlete's Foot Athlete's foot is a common fungal infection that causes itching, burning, and cracked skin between the toes. Treatments Keep feet clean and dry, apply antifungal creams or powders, wear breathable socks and shoes, and avoid sharing footwear or walking barefoot in public places. Prevention Practice good foot hygiene, wear moisture-wicking socks, rotate shoes to allow them to dry thoroughly between wears, and use antifungal foot powder as a preventive measure. In more severe or persistent cases, professional medical treatment may be necessary, including trimming or debriding the thickened skin.
February 5, 2024
For runners, the feet are not just the point of contact with the ground; they are the foundation of every stride, absorbing the impact of countless steps. Our feet are like a car's wheels, enabling us to move forward. And shoes are our body's tires. That's why proper foot care for runners is paramount to ensure a smooth and injury-free running journey. This guide explores our top foot care tips tailored specifically for runners so you can go the distance comfortably and confidently. Tip #1: Choose the right running shoes The foundation of good foot care starts with the right pair of running shoes. When selecting running shoes, consider factors such as arch support, cushioning, and the terrain you'll be running on. Rotate your running shoes, if your budget allows it, to let them decompress and maintain their cushioning. You can visit a specialty store like Feet First Clinic to get footwear advice and fitted. Read our complete guide on types of running shoes and how to choose your perfect pair. Tip #2: Prioritize sock selection Investing in quality moisture-wicking socks can make a significant difference in preventing blisters and discomfort. Choose socks with proper padding and avoid cotton, as it tends to retain moisture, increasing the risk of blisters. Tip #3: Maintain proper hygiene Regular foot hygiene is crucial for runners. Wash your feet daily and thoroughly dry them. And remember to get between the toes. Keep your toenails trimmed to prevent ingrown nails and potential discomfort during your runs. Adopting a regular foot care hygiene routine and following a post-sports routine is essential, especially for runners. Tip #4: Warm-up and stretch Before hitting the pavement, take the time to warm up your feet and stretch your calf muscles. Gentle foot and ankle exercises can improve flexibility and reduce the risk of strains or plantar fasciitis. Tip #5: Gradual progression and cross-training Avoid overtraining by gradually increasing your mileage and intensity. Incorporate cross-training activities like cycling or swimming to give your feet a break while maintaining cardiovascular fitness. Tip #6: Listen to your feet Paying attention to any signs of discomfort or pain is crucial for preventing injuries. If you notice persistent pain, swelling, or changes in your foot structure, consult a healthcare professional or a podiatrist promptly. Tip #7: Ice and elevation After a long run, treat your feet to some post-run care. Ice any sore areas to reduce inflammation, and consider elevating your feet to minimize swelling. This simple routine can aid in faster recovery. Rest, ice, compression, and elevation (RICE) are methods for treating inflammation after trauma, such as acute ankle sprain. Inflammation causes pain, edema, hyperalgesia, and erythema, limiting one’s ability to perform the rehabilitation required for proper healing. Tip #8: Invest in insoles or orthotics (if needed) Custom orthotics or over-the-counter insoles can provide additional support and stability if you have specific foot conditions or pronation issues. Consult a chiropodist to determine the best option for your individual needs. Tip #9: Foot-strengthening exercises Incorporate foot-strengthening exercises into your routine to improve stability and reduce the risk of injuries. Exercises like toe taps, marble pickups, and resistance band exercises can enhance the strength of the muscles supporting your feet. Tip #10: Regular check-ups Make regular foot check-ups a part of your routine. Addressing early signs of symptoms can keep them from escalating into significant problems. All foot pain treatment services at our foot clinic start with an assessment by one of our skilled chiropodists. Our chiropodists conduct foot assessments for: Foot pain; Footwear recommendations; General foot check-ups; Diagnostic Purposes; or Any foot-related concern or condition.
January 4, 2024
What causes athlete’s foot? Why are the symptoms so uncomfortable? Why is it so contagious? How do I get rid of it once and for all? These are just a few questions you may have about this troublesome foot condition. Let’s unpack everything there is to know about athlete’s foot and answer all of your questions! Causes of Athlete’s Foot Image Credit: pressfoto from FreePik “Athlete’s foot” is a misnomer; anyone can contract it. The term may come from the fact that athletes spend more time in places where it can spread, but the condition truly does not discriminate. Tinea pedis is the medical term for athlete's foot. It is caused by fungi called dermatophytes which grow and thrive in damp, warm environments like public showers and locker rooms, as well as moist socks, towels and shoes. Athlete’s foot is highly contagious and you can contract it if your bare feet touch a contaminated surface. It can also spread if you share towels, shoes and socks with someone who has it, or via skin-to-skin contact. Symptoms of Athlete’s Foot Image Credit: iStock Athlete’s foot has an annoying persistence that keeps you on your toes—literally! It presents itself as a nagging itch, usually on and between the toes, and can affect both feet. It can mimic an allergic reaction, eczema, psoriasis, or impetigo. You may also have the following additional symptoms: Translucent, white and wet skin between the toes A scaly rash Stinging and burning sensations Foot odour from the infection Dry skin on the bottom and sides of the feet Worsening itch after taking off shoes and socks Blisters One of the most challenging aspects of this foot condition is its relentless, chronic nature. If you don't directly target the underlying foot fungus, it can become recurring and cause the following additional problems: Spread to other people. Affect your nail health (onychomycosis). Lead to infected open sores and blisters. Spread to other parts of the body (like jock itch in the groin). Treatment and Preventing Athlete’s Foot Image Credit: iStock As bad as athlete’s foot sounds, it’s relatively easy to prevent it if you are proactive, cautious and understand how contagious it is. It can also be easily treated in its early stages before it spreads to the toenails. At the first signs, you can try an over-the-counter topical antifungal. Make sure you follow instructions thoroughly and apply the medicine to all visible fungus and itchy areas that have developed a rash. If it persists, you may need an oral antifungal pill or prescription cream. Additional treatment can include skin and nail damage repair due to fungal infections from a chiropodist. Once the infection gets under the toenail, it becomes more difficult to treat and will require treatment by a chiropodist. Preventing athlete’s foot successfully means investing in foot deodorants and anti-fungal sprays, and most importantly, keeping your feet and socks clean and dry! Furthermore, avoid contracting it by protecting your feet with shoes or flip flops in communal areas like locker rooms, showers, and public pools. You should also never share personal items where fungus can breed, like towels and socks. Image Credit: FreePik
November 20, 2023
Skin peeling on the feet is a common issue many individuals experience at some point. The sight of flaky, peeling skin on your feet can be unsightly and uncomfortable, often leaving you wondering, how can I stop this? Well, you've come to the right place. In this guide, we delve into why skin peels on your feet and provide practical solutions to keep your feet looking and feeling their best. Understanding the mysteries behind skin peeling on your feet is the first step towards finding the right solutions, whether due to dryness, friction, or more complex factors. Why does skin peel on your feet? Dry Skin One of the most frequent culprits behind skin peeling on the feet is dry skin. The skin on your feet is naturally predisposed to drying out, and environmental factors like cold weather, low humidity, and insufficient moisturization can exacerbate the issue. Improper Footwear Uncomfortable shoes or excessive walking can lead to constant rubbing or pressure, causing the skin to peel. Blisters, corns, and calluses are typical consequences of this friction. Fungal Infections Athlete's foot and other fungi can trigger peeling of the skin between the toes and on the soles. Fungal infections thrive in warm, damp environments, often found inside sweaty shoes, locker rooms, and shared showers. Eczema or Psoriasis Chronic skin conditions, including eczema and psoriasis, target the feet, resulting in peeling, redness, and itching. Effective remedies for skin peeling on feet Hydration is Key Start by ensuring your body is well-hydrated. Proper hydration is crucial for maintaining soft, supple skin. Drink plenty of water to stay hydrated to stave off dry, peeling skin. In general, it's recommended to drink about nine cups of liquid per day. Drinking liquids throughout the day is especially important for older adults. Moisturize Regularly Apply a nourishing foot cream or lotion daily, paying extra attention to dry areas. Seek products containing ingredients like urea, shea butter, glycerin, or hyaluronic acid for deep hydration. Exfoliation To remove dead skin cells and encourage skin regeneration, gently exfoliate your feet. A pumice stone or foot scrub can help, but be careful not to overdo it to prevent further irritation. The gentler, the better when removing dead skin cells, or you risk going too deep. Additionally, you can supplement exfoliation with soaking your feet in warm water to soften the skin and alleviate discomfort. Enhance the experience by adding Epsom salt, essential oils or a foot soak like Gehwol Fusskraft Herbal Foot Bath. Proper Footwear Proper footwear can help prevent blisters and skin peeling caused by ill-fitting footwear. A proper shoe should: fit properly, provide ample support, and not cause excessive friction. Foot Powders & Antifungals If a fungal infection is the cause of your skin peeling, you should see your chiropodist. They can recommend products, like foot powders to absorb excessive moisture, prescribe antifungal ointments, and provide proper foot care. If you have a fungal infection, it's very important to adhere to the treatment regimen recommended by your health care professional; fungal infections can take a long time to clear up, so consistency is key. Good Foot Hygiene Keep your feet clean and dry, especially in between the toes. Fungi thrive in damp conditions, so thorough drying is essential after bathing. Good foot hygiene also means protecting your feet from the sun. Regularly apply sunscreen, even if your feet are not in the sun. Your feet will thank you. Medical Pedicures As part of a medical pedicures, a foot specialist will safely (and gently) debride and remove any dry, hardened or peeling skin. They will also apply an intense moisturizer with high-quality medical-strength moisturizing products. Moisturizing strengthens the skin, restores elasticity and can help ward off several skin conditions. Prescription Creams If eczema or psoriasis is responsible for your skin peeling, consult a doctor for prescription creams or ointments to help manage these conditions. As you've learned, skin peeling on your feet can result from various factors, but identifying the root cause is the first step toward effective treatment. By adopting these remedies and practices, you can address the issue of skin peeling, restore the health of your feet, and confidently step forward towards a more comfortable and beautiful stride.
