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November 5, 2026
Hockey is Canada’s number one sport and has been enjoyed worldwide for over a century!
Not only is hockey extremely fun to play, but it’s also an excellent form of cardiovascular exercise and vigorously works your lower body. Playing hockey increases your heart rate, which improves your body’s ability to build muscle and burn calories.
Hockey is also beneficial for your mental health. Getting vigorous amounts of exercise releases endorphins. This puts you in a better mood and gives you additional energy. Playing hockey can also keep your brain sharp; this is because it can help improve your problem solving and decision-making skills.
However, athletes should know that playing hockey comes with its fair share of risks. Hockey is one of the more aggressive sports; players can potentially experience concussions, lose teeth and break bones.
Hockey players are also prone to several foot and ankle related injuries. Below, we break down the most common foot and ankle injuries that hockey players can experience:
Common Hockey Injuries
Skate or Lace Bite - One of the most common hockey injuries is known as lace bite (also occasionally referred to as skate bite), which occurs when you tie your laces too tight. Lace bite causes players to experience, ankle pain, redness and swelling
Metatarsalgia or toe capsulitis - Caused by repetitive stress during push off
Subungal hematomas (black toenails) and onycholysis (toes lifting) - Caused by the toes hitting the front of the skates.
Ingrown toenails - From tight boots and push off forces
Hallux limitus or rigidus - Caused by limited big toe movement in skates and more pressure with side strides
Lisfranc stress injuries (midfoot) - From forceful lateral push offs
Plantar fasciitis - Players with flat feet or limited ankle dorsiflexion are especially prone to this condition
Anterior ankle impingement - Due to pressure around the front of the ankle and limited ankle dorsiflexion
Achilles tendinopathy - From repetitive forceful plantarflexion
Posterior ankle impingement - Occurs when the back of the ankle becomes painful, often in hockey players who skate with a forward-leaning stance. This injury is typically caused by repetitive pressure or pinching at the back of the ankle, leading to discomfort and stiffness during skating.
Peroneal tendinopathy - From edge glides and lateral loads on the ankle and foot
Posterior tibialis tendinopathy - From continuous overpronation and subluxation of the navicular bone
Retrocalcaneal bursitis - Inflammation of the bursa located at the back of the heel, often caused by rubbing or pressure from the heel counter of a skate or shoe. This irritation can lead to pain along the back of the heel and on the sides of the Achilles tendon, making skating or walking uncomfortable.
Haglund's deformity - A bony enlargement at the back of the heel that can develop from repeated rubbing and pressure from the heel counter of skates or shoes. This irritation causes pain along the back of the heel and may lead to the formation of a bony spur over time.
Sever's disease - A common heel condition in children aged 8–14, caused by stress on the growth plate at the back of the heel. It leads to pain and swelling, which often worsens during and after skating or other physical activity.
Hockey Safety Tips
We know that a few potential injuries won’t stop hockey players from doing what they love; that’s why we put together this list of safety tips.
Always Wear a Helmet
Practically every hockey league (both professional and recreational) require players to wear a helmet. This requirement, which was put in place in 1979, is essential for several reasons.
As mentioned earlier, hockey players are prone to head injuries, like concussions. Studies show that concussions account for approximately 2% to 14% of all hockey injuries. Additionally, concussions account for about 15% to 30% of all hockey-related head trauma.
Although concussions are occasionally unavoidable, wearing a high-quality helmet can drastically decrease your risk of experiencing head trauma.
So, why are modern helmets so effective? First of all, modern hockey helmets are made out of high-quality materials like vinyl nitrile and expanded polypropylene foam. These materials are made to disperse and absorb large amounts of impact.
Additionally, modern hockey helmets are form-fitting; they are designed to cup and protect the orbital protuberance (the back of your head).
Are you looking to protect more than just your head? Then you may want to consider buying a helmet with a visor and/or ear guards. These helmets are made to protect the remainder of your face from stray pucks, sticks and skates.
Wear Skates That Have the Right “Fit”
Having the right pair of skates is integral, especially if you want to perform at the best of your ability.
Are you new to the sport? Then you may not know that buying a pair of skates is quite different from picking out a pair of shoes.
Here are several key differences that you need to keep in mind:
Size: The first thing you need to consider is the size. While looking for new skates, you need to remember that hockey skates have a different sizing system than traditional walking shoes. You should generally look for hockey skates that are one to one and a half sizes smaller than your everyday footwear. Are you buying skates for your child? Then you may want to get a pair that has a little bit of wiggle room. This way, if your child has a growth spurt, you won’t have to replace their skates instantly.
Tightness: While playing hockey, athletes want their ankles to feel stable and secure. Wearing loose-fitting skates strains your ankles and can increase the risk of sprained or broken bones. Before hitting the ice, make sure that neither of your laces are untied. This will not only help you feel secure, but it will also lower the chances of you accidentally tripping. For extra security, you may want to wear a pair of thick socks. This will help keep your feet warm and fill in any additional space in the skates.
Heel Movement: Can you lift or shift your heels in your current pair of skates? When your skates fit properly, you shouldn’t be able to move your heels at all. Instead, they should feel snug and continuously in one position. Wearing skates that don’t fit properly can cause your heels to shift in place. This can make your skin feel rough and potentially lead to painful blisters on the sides of your feet.
Stay Hydrated
During the sweltering summer heat, athletes are constantly reminded to drink as much water as possible — however, if you’re playing sports in the winter, like hockey, you still need to drink a sufficient amount of fluids.
Drinking water is incredibly beneficial for athletes, as staying hydrated can:
Improve your joint and muscle health
Regulate your body temperature
Prevent and lessen the severity of muscle cramps
Failing to drink enough water can lead to dehydration; this happens when your body uses more fluids than it’s receiving. When this happens, your body slowly begins to shut down, and in some severe cases, dehydration can lead to short-term hospitalization.
It can be challenging to pinpoint exactly when you (or one of your teammates) are feeling dehydrated, as other common issues share many of the symptoms.
If you don’t know what to look for, then keep an eye out for the following signs:
Dizzy/light-headed feeling
Dry mouth
Upset stomach
Elevated heart rate
To be safe, you should aim to drink at least 8 oz of water before playing. During the game, you should try to consume anywhere from 7 oz to 10 oz. Finally, you should have no less than 8 oz of water after the game is finished. This may seem like a lot of fluid, but your body will appreciate it.
Wear Compression Stockings
These garments are designed to apply therapeutic pressure to your feet and ankles.
Wearing compression stockings can help improve the circulation in your lower body and decreases fluid retention. Fluid retention (also referred to as water retention and edema) generally stems from prolonged periods of sitting and/or standing. This condition causes extremities, likes your feet, to swell up and feel uncomfortable.
Additionally, compression stockings are a cost-effective tool for reducing and managing blood clots. After experiencing a blood clot, some patients are advised to wear compression stockings for as long as two years.
So, why are compression stockings so vital for hockey players? In short, compression stockings can improve your athletic performance. This is because compression stockings can:
Increase your endurance
Minimize muscle strain
Improve your balance and stability
Lower the risk of shins splits and other forms of soft tissue damage
Additionally, if you wear compression stockings while doing your daily feet exercises, you can drastically decrease your recovery time (for lower-body injuries) — this means you can spend less time on the couch and more time on the ice.
If you’re a female hockey player, you most likely want something that fits your body. That’s why many companies produce compression stockings for women as well as men. This makes them an accessible tool for both genders.
With all of this in mind, it’s clear why athletes should always wear a pair of compression stockings underneath their uniforms.
Wear Supportive Insoles
Hockey skates often restrict the natural movement and flexibility of the foot and typically don’t provide enough support, which can make players more prone to the injuries discussed above. One way to reduce this risk is by wearing supportive insoles designed specifically for skates. Many players opt for custom orthotics to get personalized support that helps prevent and manage foot pain. You can get custom orthotics specifically constructed and designed for your favourite hockey skates. Over-the-counter hockey insoles can also provide added cushioning and stability. Some brands even make insoles specifically tailored for the unique fit of hockey skates.
October 22, 2026
From retail workers to restaurant servers, foot pain at work can be frustrating for many people. If you work in an industry where you spend a lot of time on your feet, foot pain can interrupt your productivity, affect your mood, and affect the rest of your day. After work, you may have had plans to go for a run or walk, but after a draining day on your feet, you might just want to do nothing and wait for the foot pain to subside.
Luckily, Feet First Clinic is happy to promote ways you can maintain healthy feet. We're here to talk about some ways you can alleviate and prevent foot pain at work. Foot pain is not normal, and even though you spend most of your shift standing, you don't have to put up with the pain any longer. If you want to take your foot care to the next level, you can also book regular visits with a chiropodist.
How Can I Prevent Foot Pain at Work?
Wear comfortable footwear
Wear compression stockings
Incorporate foot stretches into your routine
Take sitting and standing breaks
Elevate your legs at the end of the day
Enjoy a foot bath
Try some foot care products
Wear Comfortable Footwear
This is a given, but you need to be wearing comfortable footwear that fits properly to avoid foot pain at work. Your shoes should fit snugly, give you enough toe room, and not place too much pressure on the foot's weight-bearing areas. Shoes should have a deep and wide toe box to ensure there isn't any pressure or friction in the toe area. The heel elevation, the material used on the body of the shoe, and the outsole and midsole (responsible for shock absorption) are also important factors. Insoles and custom orthotics should also be considered if you're prone to painful foot conditions.
To achieve your goal of pain-free feet, you can look into these footwear focused services offered by a licensed Chiropodist and foot clinic:
Orthopaedic footwear
Custom orthotics
Superfeet insoles
Shoe fitting
Shoe stretching
Wear Compression Stockings
When you’re sitting or standing for long periods, circulation slows and blood begins to pool in your lower limbs—leading to that heavy, achy feeling and even swelling by the end of the day. Compression stockings apply gentle, graduated pressure to your legs, helping push blood back up toward the heart and preventing it from settling in your feet. By improving circulation throughout the day, they reduce fatigue, minimize swelling, and help keep your feet feeling supported, comfortable, and protected at work.
Compression stockings are especially beneficial for teachers, healthcare workers, and flight attendants—roles that require long hours of standing or sitting and can increase the risk of venous conditions like varicose veins. Over time, this strain on circulation can lead to discomfort, swelling, and fatigue in the legs and feet. Even if you’re not currently experiencing symptoms, wearing compression socks can be a simple, proactive way to support healthy blood flow and help prevent issues from developing down the line.
Incorporate Foot Stretches Into Your Routine
Foot stretches that target Achilles tendon pain, Plantar fasciitis, top of the foot pain, toe pain, or any other foot soreness that's been bothersome can be a lifesaver. They're all easy to learn and take less than 5 minutes at a time. At the beginning and the end of the day, you should take the time to do your foot stretches. After a while, this will alleviate the foot pain you experience at work, and in time, prevent it all together.
Click for demonstrations of a few of our favourite foot stretches:
Calf stretch on a step
Golf ball stretch
Toe curls
Take Sitting & Standing Breaks
If you're working on your feet for long hours, you should make sure you take sitting breaks. If you're in-between shoes and still have to wear an ill-fitting pair, you should sit down and take your shoes off for the duration of your break. During this time, you can even try to get some of your foot stretching in! Try to avoid standing during your break if you have been standing all day. A break from standing can get you through the remainder of your shift and alleviate a lot of pressure on the weight-bearing areas of your feet.
The same applies if you’re on your feet all day—try to take regular breaks to sit down and elevate your legs when possible. Giving your body even short periods of rest helps relieve pressure, improve circulation, and prevent that buildup of fatigue in your feet and legs.
Elevate Your Legs Afte rWork
At the end of the day, elevate your legs above heart level for 15–20 minutes. This simple habit helps reduce fluid buildup that can lead to swelling, relieves pressure on your lower extremities, and supports better circulation by promoting venous return and overall blood flow.
Enjoy a Foot bath
A Foot bath at the end of the day can soothe your aching feet and prevent pain from progressing. Before bed, soaking your feet in hot water Reduces inflammation, which sets you up for a better morning. Hot water also stimulates circulation and blood flow. Foot baths aren't just great for foot pain! They can also soften your skin, alleviate stress, and fight fatigue. For even more benefits, you can incorporate Epsom salt and essential oils into your foot baths.
Try Some Foot Care Products
Foot pain at work doesn’t just show up as aching or soreness. Spending long hours on your feet can also lead to blisters, calluses, corns, cracked heels, and other common foot concerns.
Using targeted foot care products can help relieve discomfort from these conditions. Creams and balms with moisturizers like urea and glycerin are especially effective, as they help draw in moisture and soften thickened, dry skin. These ingredients can help improve hydration, reduce roughness, and keep feet feeling more comfortable throughout the day.
October 8, 2026
Have you walked around downtown Toronto with the feeling that you have a pebble stuck in your shoe? It can turn into a persistent nuisance that negatively impacts your daily exercise or routine. If this sounds like you, you may be experiencing a nerve compression syndrome which affects the nerves located at the base of the toes, called a neuroma.
The most common nerve to be affected is the one found at the ball of the foot, between the third and fourth toes. This nerve is naturally thicker than the rest, putting it at higher risk of developing a neuroma. A neuroma at this specific location on the foot is called Morton’s Neuroma. Irritation of the nerve at this location causes the nerve to enlarge or swell, making it more vulnerable to compressive stresses.
What Are The Symptoms Of Morton's Neuroma?
Localized pain that radiates to the toes when wearing shoes or while walking.
Feeling like you’re walking on a pebble.
Numbing, tingling, or burning sensation in your foot and feeling like you have to take off your shoes to rub it for relief.
Sharp pain in your foot.
Pain that radiates from the ball of your foot to your toes.
Photo by Artem Beliaikin from Pexels - Thank you!
What Causes Morton's Neuroma?
It is very likely that the cause of your neuroma is poor foot mechanics, with the most common one being overpronation. Overpronation is the involuntary act of rolling the ankles towards the arches as one walks. As the foot pronates more than it should, the metatarsals also move more than they should. This leads to compression and subsequent irritation of the nerves, resulting in pain and inflammation.
How Can I Treat Morton's Neuroma?
Your goals should be to:
Remove pressures from the area of concern.
Allow the nerve to heal.
Prevent future incidences of discomfort.
In summary, overhauling your footwear can make the biggest difference. Booking an appointment with a qualified foot specialist is a great next step. A chiropodist will perform a biomechanical assessment and gait analysis to identify the root cause of your Morton's neuroma. From there, they can assess your foot type, evaluate your walking pattern, and recommend appropriate footwear.
If underlying biomechanical issues are present, custom-made orthotics may be prescribed to improve foot mechanics, control pronation, and redistribute pressure away from the neuroma. These often include features like a metatarsal dome pad, which helps relieve nerve pressure by gently splaying the metatarsal bones.
For more immediate relief, over-the-counter metatarsal pads can be added to your existing insoles. Choosing shoes with a wider fit, a roomy toe box, and a lower heel can also significantly reduce discomfort and help prevent symptom flare-ups.
Finally, if more conservative treatments aren’t providing relief, ultrasound-guided steroid injections may be considered. This involves delivering a corticosteroid (a powerful anti-inflammatory) directly to the affected area while using ultrasound imaging to precisely target the nerve. By placing the medication exactly where it’s needed, this approach helps reduce inflammation around the nerve and can provide relatively fast, effective pain relief.
February 19, 2026
Sometimes our shoes need that extra layer of comfort and resiliency to protect us from foot pain. For those already experiencing foot pain, you should take the time to invest in proper foot care right away. You may think Custom Orthotics are the only way to go, which can be true at times. That being said, Superfeet insoles are another option that can help with a wide range of Foot conditions. With this in mind, Feet First Clinic is proud to offer Superfeet insoles, which provide comfort and stability to anyone who needs them.
Superfeet offers a wide array of insoles that all provide relief and support. Not only suitable for foot pain, high-quality insoles have also been credited with helping conditions like back pain. They're also favourable for those with flat feet or a high arch. Some are more tailored for different needs and activities, some for different shoes. The Superfeet insole you choose will ultimately depend on your needs and the shoes you wear them with (which is why you should always try them with the shoes you want to wear them with before purchasing).
Superfeet Insoles: Classic Features
Superfeet insoles are made with high-quality materials and features that support foot health, including:
High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption.
Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot.
Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh.
Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types.
How to Choose Over-the-Counter Insoles
When shopping for over-the-counter insoles, it's important to consider the following:
Arch Height: High, medium, or low/flat
Primary Use: Running, walking, work boots, slim footwear, or all-day casual use
Cushion vs. Support: Do you want plush softness, firm structure, or a balance?
Shoe Fit: Roomy vs. snug-fitting shoes
Available Superfeet Options
We'll discuss the following Superfeet insoles with the hope that you can find the right one for you:
All-Purpose Support High Arch (formerly Green)
All-Purpose Support Medium Arch (formerly Blue)
All-Purpose Support Low Arch (formerly Black)
All-Purpose Women's High Impact Support (formerly Berry)
All-Purpose High Impact Support (formerly Orange)
All-Purpose Memory Foam Support (formerly Copper)
Carbon
Run Cushion High Arch
Work Cushion
Work Slim-Fit Cushion
Best Insoles for High Arches
All-Purpose Support High Arch (Green)
Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is great for this foot type. In fact, Superfeet Green is Superfeet’s flagship product, and its most popular. One of the reasons why is its high arch support, which differentiates it from the Blue and Orange insoles. This high arch support helps alleviate foot, ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet’s insoles. It's beneficial for a variety of other foot conditions too, such as plantar fasciitis and even flat feet (albeit with a break-in period).
If you have high arches, but need extra cushioning and flexibility, you may also want to consider the Run Cushion High Arch or Work Cushion:
Run Cushion High Arch
This insole has all the supportive features of the Green, but with extra cushioning and flexibility. It's a great option for people who love the support of Green, but not the firmness. It's also great for sports and high-impact activities.
Work Cushion
This insole is designed especially for safety shoes and safety boots, but they go great with all footwear. They're designed for people who are on their feet all day and feature extra cushioning and shock absorption in the weight bearing parts of the foot (under the ball of the foot and the heel). It also has extra support around the heel, which makes it great for people who overpronate and need extra stability in their shoes.
All Purpose Memory Foam Support (formerly Copper)
Cushioning is one of the most important features to look for in an insole if you have high arches. That's because less of your foot contacts the ground, which concentrates more shock and force onto a smaller area. This means your feet can't properly absorb shock when you move. Cushioning provides that shock absorption for you. While the arch profile on the Copper insole is lower than the others listed above, it has abundant memory foam cushioning to soften each step you take.
Thin Insoles - Dress/Slim Fitting Shoes
Black
The Superfeet Black insole is thinner, which makes it very adaptable. It fits snugly inside a wide range of footwear types, provides shock absorption and has an odour-control coating.
Carbon
The Superfeet Carbon insole is designed specifically for those interested in optimal performance enhancement. While still being lightweight, the Superfeet Carbon insole stands out with its "carbon fibre-reinforced stabilizer cap with a durable, ultralight foam layer." Superfeet notes that the Carbon insole is especially suitable for running shoes and cleats. The trademark Superfeet features, such as foam cushioning, the resilient shape and the heel cup, are also present.
It's super-thin profile also makes it perfect for dress shoes and shoes that don't have removable insoles.
Best Insoles for Flat Feet
All Purpose Support Medium Arch (formerly Blue)
Some of the best insoles for flat feet are Superfeet’s Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain.
Superfeet Blue also hasa medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It’s also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles and a great option if the insoles with higher arch support (i.e.: Green, Run Cushion High Arch) don't fit into your shoes.
All Purpose Women's High Impact Support (formerly Berry)
If you like the arch and support of blue, but want a little extra cushioning, Berry could be a great option. The Berry is designed to accommodate the female foot, which characteristically has a slimmer heel. The arch length is also catered to support women. If you're a busy woman who spends long hours on her feet, whether it be for work or physical activity, this may be the insole for you.
Superfeet Berry also comes with foam cushioning, allowing all of your footwear to feel exceptionally comfortable and preventing foot pain. The odour-control coating also fights bacteria from causing unpleasant foot odour. Lastly, like any good insole, the Superfeet Berry provides excellent shock absorption while running, with extra padding underneath the metatarsal (forefoot) area.
Insoles for Normal Arches / High-Impact Activities: Superfeet Orange
Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure.
It’s important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. These are simply some of our best sellers. To learn about the various types of Superfeet insoles, click here.
September 26, 2024
Orthotics are supportive, custom devices designed to improve the alignment and function of the feet, ankles, and lower limbs. They aim to address specific issues like flat feet, overpronation, or arch support. This can help alleviate discomfort and prevent injuries by redistributing pressure and correcting abnormal movement patterns. Adequately fitted orthotics can significantly enhance comfort and mobility, making daily activities more manageable and pain-free.
Custom orthotics can make a big difference, but how exactly do orthotics correct foot alignment? And how do they work? Let's explain.
What are orthotics?
Orthotics are specialized, custom-designed insoles that you place inside your shoes. They come in many forms, and are molded and constructed specific to your unique foot needs. Their main job is to support and correct the alignment of your feet, which can help address various foot and lower limb issues. They essentially promote healthy biomechanics to ensure your body moves the way it's designed to.
Orthotics are custom-made specifically for your feet by a chiropodist (foot specialist). The chiropodist will do a biomechanical and gait analysis, and then take a mold of your foot (typically with a 3D digital scanner). The chiropodist then custom-designs the orthotics according to your specific needs, and a lab then constructs the orthotics according to the chiropodist's instructions.
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It's important to note that while orthotics can be beneficial, they may not be suitable for everyone and can have some drawbacks, such as initial discomfort and the need for regular maintenance. Custom orthotics are more expensive than over-the-counter options, but they are an investment in your future — they may allow you to avoid more severe issues and chronic pain long-term, and can address foot concerns that over-the-counter insoles cannot. Not to mention, they are longer-lasting.
How orthotics correct foot alignment?
Orthotics are meant to modify how your foot moves and distributes pressure. They can help with several conditions, including:
Flat feet: Orthotics can support fallen arches to maintain and prop up the natural contours of your foot.
High arches: When you have high arches, excessive pressure is placed over a very small area of your foot. Orthotics help by cushioning and distributing pressure more evenly. If pressure is unevenly distributed across your feet, you're at a higher risk of overworking neighbouring parts of your foot.
Overpronation: If your feet roll inward too much when you walk or run (called "overpronation), orthotics can help correct this movement. They do this by creating a barrier to your foot's inward movement, which corrects the overpronation. (Interesting fact: people with flat feet are prone to overpronation, so the treatment for the two conditions is often the same).
Heel pain: Orthotics can reduce the strain on the plantar fascia and help alleviate heel pain.
By correcting foot alignment, orthotics can provide significant relief from pain and prevent future issues. The feet are our body's foundation, so when your feet are moving properly, it helps the rest of our body move properly. That allows muscles and joints to work the way they were designed to without being over-stressed. This then helps reduce pain - not only in our feet, but the rest of our body too!
Types of orthotics
There are many different types of orthotics designed for different footwear and activities. Click here to learn more!
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Benefits beyond pain relief
Orthotics don't just help with pain—they can also play a proactive role in enhancing overall foot and body health. Proper alignment can lead to better posture, reduced knee and hip stress, and improved gait. Athletes often use orthotics to boost performance by optimizing foot mechanics, which then reduces the strain on the rest of their joints.
How to choose the right orthotics
If you're considering orthotics, here's what to keep in mind:
Consult a professional: A chiropodist can help determine if you need custom orthotics through a biomechanical assessment. They can then prescribe, design and fit your orthotics based on your activities and specific foot concerns. A chiropodist may also recommend footwear and over-the-insole options to test out first before going the custom route.
Consider your activities: Choose orthotics that match your lifestyle. For instance, if you're a runner, look for ones designed to absorb shock and provide stability. If you work in a setting with a formal dress code, you may want to opt for slimmer dress orthotics that will fit into your dress shoes.
Look at the full picture: Orthotics alone likely won't solve all your foot concerns. They're just part of the equation. You'll also want to ensure your wearing proper footwear and maintaining an active, healthy lifestyle. If you have chronic pain or a conditions like arthritis, regular exercise and stretching is very important to build strength in your feet and ankles. Orthotics are essentially meant to supplement a healthy lifestyle - not substitute it.
How to get the most out of your orthotics
Once you have your orthotics, wear them regularly to see the best results. They take some time to get used to, so gradually increase the time you wear them daily. Also, remember that orthotics are just one part of foot health—maintaining a proper exercise routine and suitable footwear are equally important. To ensure the longevity of your orthotics, clean them regularly and follow any specific care instructions provided by the manufacturer or your chiropodist.
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.
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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. The 5 Top Tips
So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are 5 top 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.
