April 8, 2024
Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.
March 14, 2024
Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.
March 4, 2024
Similar to practicing exercises and stretches at home, learning how to perform your own foot massage and relaxation techniques can work wonders. Whether you’re looking to manage your own pain, or tending to a loved one, foot massages can provide comfort and stress relief. Since foot massages are a major component of DIY foot care, we want to give you some handy tips on how to make the most of them. Let’s discuss how to massage each part of the foot, and highlight foot massage benefits you may not even be aware of! Today's blog will explore: Main benefits of a foot massage Foot massage techniques Additional benefits of a foot massage Main Benefits of a Foot Massage Foot massages can be empowering for those on a pain management journey. Regularly performing them before bed and when you wake up adds value to your treatment plan, and can make your daily life more comfortable! Here are the numerous benefits: Targeted treatment of foot conditions Relaxation and stress relief Swelling (edema) management Restless leg syndrome management Reduces foot fatigue and boosts energy Improves blood circulation Foot Massages Techniques A comprehensive foot massage should target as much of the foot as possible, but sometimes foot pain and conditions tend to affect certain areas and you want to focus on what you're struggling with. Heel Can help with plantar fasciitis, Achilles' tendonitis, etc. Apply gentle pressure to the heel, using circular motions with your thumbs to loosen up the area. Foot Arch / Bottom of the Foot Can help with flat feet, high arches, metatarsalgia, etc. While standing, place your arch on top of a therapeutic massage ball, and roll back and forth. This doubles as a useful foot exercise! Use your knuckles to knead and massage the arch in a back-and-forth motion. Apply firm yet comfortable pressure with your thumbs in small circular motions, addressing as much tension as possible. Toes Can help with arthritis, bunions, etc. Apply a light, pinching motion to the base of each toe, working your way towards the tip. Use your thumbs to press and release along the toe joints, addressing any tension. Gently pull each toe away from the foot until you feel a subtle stretch. Top of the Foot Can help with extensor tendonitis, arthritis, stress fractures, etc. Apply gentle pressure with your thumbs along the top of the foot, from the base of the toes to the ankle. Use your knuckles or thumbs to knead the area in small circular motions, focusing on any tightness or tension. Incorporate long, sweeping strokes with your palms, moving from the toes towards the ankle. Additional Benefits of a Foot Massage You may also find acupressure points in the feet and foot reflexology worth exploring. Some studies suggest that “meridian points on the feet correspond with various organs in the body,” which is the concept behind foot reflexology. These organs include the kidneys, liver, small intestine, and many more. Essentially, applying gentle pressure to the appropriate acupressure points is believed to stimulate the flow of energy along the body's meridians. In addition to pain management and stress relief, foot reflexology may also help with sleep, digestion, and eyesight. Your DIY massages may somewhat reflect what reflexology can achieve, but it’s important to discuss the concept with a healthcare professional if it interests you.
February 26, 2024
While they often look similar, running shoes have athletic shoe features and specialized running shoe technology that set them apart from walking shoes. However, high-quality walking shoes are still designed to fit comfortably and provide arch support and cushioning - after all, walking is still a form of physical activity! The main difference is that running shoes propel us forward, enhance our performance abilities and are designed with more shock absorption. But there's still more to discover when comparing walking vs. running shoes. We're here to break it down for you. Main Differences Between Walking Vs. Running Shoes Flexibility Cushioning Shoe design Additional differences Flexibility The most flexible parts of the shoe vary between walking and running shoes. Prevention.com notes that running shoes have more flexibility in the midfoot and arch so users can push off using the ball of the foot. Walking shoes have more flexible soles to support steady heel-to-toe movement. Cushioning Again, both walking and running shoes have good levels of cushioning, but it is distributed according to the shoe design and activity (running vs. walking). Running shoes often have more cushioning in the heel and forefoot. This is to absorb impact from the ground’s harsh effects on the joints and muscles, distribute energy efficiently, and provide comfort during strenuous exercise. Walking shoes, on the other hand, provide comfort by placing more cushioning in the midsole and arch areas to encourage comfortable, long walks. Shoe Design Walking and running shoes are crafted with different needs in mind. For instance, running shoes tend to be lighter to enhance agility and reduce fatigue. They also often have mesh uppers (perforated fabric) to promote breathability and allow air flow to enter and leave the shoe environment. This reduces foot odour and helps keep your feet feeling fresh and clean. Conversely, walking shoes can be heavier and include thicker materials since they are accommodating slower-paced, sustained movements. Additional Key Differences Between Walking and Running Shoes Heel-to-Toe Drop: The heel-to-toe drop is the height difference between the heel and forefoot on the bottom of the shoe, measured in millimeters. Walking shoes usually have a lower heel-to-toe drop to encourage a more natural stride, whereas running shoes may have a slightly higher drop for an efficient push off. Traction and Grip Pattern: Both walking and running shoes need good traction to prevent slips, falls and injuries, but running shoes may have a more intricate traction pattern since running is a riskier activity. Soles: Running shoes have stiffer soles, which helps with swift movements and lets you run faster. Walking shoes may have thinner soles because a closer connection to the ground is safer for walking than running.
February 1, 2024
It’s no secret that orthopaedic shoes prioritize functionality. However, a common misconception is that orthopaedic footwear couldn't possibly be stylish due to their health-centric nature. The truth is, the evolving market now offers fashionable orthopaedic shoes that combine style with supportive features, catering to those seeking treatment for foot conditions without sacrificing aesthetics. What Does Orthopaedic Footwear Do? Studies show that long-term use of orthopaedic footwear can help manage foot pain, particularly by relieving pressure points in the feet, providing extra cushioning and arch support, and properly aligning the feet’s positioning during movement. Research also shows that orthopaedic shoes trends tend to help improve gait and walking patterns by letting patients take longer strides and increasing gait speed. Orthopaedic shoes can treat a wide range of foot conditions, including but not limited to: Plantar fasciitis Diabetes High arches and flat feet Bunions Morton’s neuroma Different types of arthritis Common Misconceptions About Stylish Orthopaedic Footwear In 2024, it’s easy to disprove the most common myths about orthopaedic shoes, most of which are centred on appearance and fashion flair. These include: "Orthopaedic shoes are only for seniors." The truth is, they can also treat foot conditions common in younger people, like high arches, Achilles tendonitis, and more. There is no age bias when it comes to foot pain! "Orthopaedic shoes are clunky and unflattering." The truth is, there are many sleek, flattering options that qualify as comfortable fashion footwear. And most people cannot even tell that you are wearing medically beneficial shoes unless you let them know! "Orthopaedic shoe types are limited." The truth is, there are a variety of orthopaedic shoes available, including walking shoes, work shoes, athletic shoes, ballet-style flats, sandals, and more. Where to Find Fashionable Orthopaedic Footwear Investing in orthopaedic footwear involves some planning, but it is worthwhile. First, schedule a foot assessment with your chiropodist. If they determine your foot health will benefit from wearing orthopaedic shoes, they can write you a prescription and make recommendations that align with your foot type, gait pattern and foot condition. Then you can select the pair of orthopaedic shoes you will get the most use out of. For practicality purposes, choose a style that suits your life (for example, you may need work shoes more than sandals). At Feet First Clinic, we have a wide variety of orthopaedic shoes available for purchase, but you can also select the pair of your dreams from our extensive footwear catalogue.
January 11, 2024
Arch support is a critical design and structural element within a shoe. Shoe technologies, such as contoured footbeds and targeted cushioning, often provide arch support, making it one of the most crucial aspects of comfortable footwear. Let’s explore who arch support is for, and why it's so vital. Why Is Arch Support Important? The foot’s arch consists of bones, tendons, and ligaments, which form a natural curve that helps distribute the body's weight evenly. The thing is, there are different foot arch types. It may be a normal arch, or you could have flat feet (where the curve is virtually non-existent), and high arches (characterized by an exaggerated curve). Flat feet and high arches can compromise your foot health if you don’t accommodate them, so it should be a top priority during the footwear selection process. Both need arch support equally, but for different reasons. People with flat feet need arch support to make up for the lack of curvature in the foot and to stabilize its movements and reduce overpronation (foot rolls inward when walking). High archers need support to help relieve pressure on the ball and heel of the foot and to reduce supination (foot rolls outward when walking). Both need support to prevent foot conditions and injuries, including the following: Stress fractures Plantar fasciitis Achilles tendonitis Metatarsalgia Corns and calluses Ankle sprains Research also shows that flat footers experience more pressure during movement because the midfoot, responsible for shock absorption, takes on more force due to the lack of an arch. This can lead to knee and back pain. What to Look For Securing comfortable footwear almost always entails finding shoes with good arch support. But where do you start? First, examine your shoes before buying them. Keep your eyes peeled for contoured footbeds that align with your arch and find shoes with ample cushioning and firm support under the arch. Of course, knowing what to look for can be difficult if you aren’t a shoe expert! In that case, do your shopping at a foot clinic like Feet First Clinic, where you can ask knowledgeable staff members for their insight. During a shoe fitting session, they will guide you towards finding the perfect pair.
