What Do Your Toenails Say About Your Health?

Written by Bianca Charles on April 25, 2019

Last updated February 7, 2026

Medically reviewed by Serena Stefanatti, D. Ch.

Most people don’t think to look at their toes but it may be a good idea to start paying attention! Read below to find out how your toenails can change and what these changes may be indicating.

Thickened Nails

Abnormally thickened nails, also called onychauxis, is caused by trauma or repetitive microtrauma to the cells at the base of the nail. This thickening is irreversible; however, it can be easily managed by regular visits to your local Chiropodist, who has special tools to reduce the nail’s thickness and remove pressure and pain to the area.

Yellow, Crumbly Nails

Typically, toenails that are discoloured, crumbly, and are accompanied by a significant amount of debris under the nail can be indicative of a fungal infection. The infection is actually in the nail bed (the skin underneath the nail), where fungus sets up shop and grows. Toenail fungus is caused by exposure to dermatophytes. It is contagious and often contracted by contact with an infected surface (i.e.: walking barefoot in a public space). The fungus then ultimately reaches the toenail bed and grows. Toenails that are traumatized (cracked due to repetitive trauma) are especially prone to fungal infections. Infections typically spread in locker rooms, pool decks, and salons. Toenail fungus is treated by topical prescription anti-fungal medication, along with debridement by a chiropodist to thin the nail and help the medication penetrate.

Curved Nails

Curved nails, usually caused by tight footwear or due to genetics, can be difficult to cut on your own. They also have a tendency to become ingrown toenails if cut too short. An ingrown toenail is when the nail pierces the skin causing pain, swelling, redness, and sometimes even a localized infection.

Ridged Nails

Brittle nails with superficial ridges are often initiated by rheumatoid arthritis or peripheral vascular disorders.

Terry’s Half and Half

This nail presents as half white and half dark in colour. The white portion is related to anemia. This nail presentation generally implies either renal or liver disease. If there is a brown band just before the free edge of the nail, the condition may be renal in nature.

Hippocratic Nails

Hippocratic nails, also known as clubbed nails, is when the nails start to grow curved, resembling the shape of an upside-down spoon. These nails are associated with chronic lung disease, heart disease, thyroid disease, liver issues, and digestive tract problems.

Spoon Shaped Nails

As the name suggest, this is when the nail resembles the shape of a spoon and becomes concave. Spoon shaped nails are associated with iron deficiency anemia.

Black Nails

Black toenails can be indicative of a number of things. In some cases, it can simply be due to trauma causing bleeding and consequently a bruise under the nail. In other cases, the dark pigmentation in the nail can be the result of a malignant melanoma. Malignant melanomas are suspected when a mole underneath the nail increases in size or elevation, becomes inflamed, bleeds following minor trauma, or if the pigmentation spreads into the surrounding skin around the nail.

Concerned about your toenails?

If you notice any changes to your toenails, before diagnosing yourself, let a Registered Chiropodist examine your feet to determine what is really going on and what treatment options there are to help.

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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February 20, 2025

Different Types of Toenails

Toenails are more than just a cosmetic feature; they’re protective shields that provide insight into overall toenail health, general health and well-being. Their shape, texture, and condition can indicate underlying issues, simple genetic traits, or the effects of lifestyle habits. In this article, we will explore the various types of toenails based on shape, thickness, texture, as well as medical and foot conditions. How do Toenails Grow? Nails grow from a specialized area of skin called the nail matrix, located beneath the cuticle at the base of the nail. This matrix contains rapidly dividing cells that produce keratin, a tough protein that forms the structure of the nail. As new cells are generated, older cells are pushed forward, gradually hardening through a process called keratinization. The visible part of the nail, known as the nail plate, rests on the nail bed, which supplies it with nutrients and oxygen through a network of capillaries. The lunula, the pale crescent-shaped area at the base of the nail, is the visible portion of the matrix, where active growth occurs. Healthy nail growth depends on factors like blood circulation, nutrition, and overall health, with fingernails typically growing faster than toenails. You can learn more about toenail anatomy here. Toenail Shapes https://www.youtube.com/shorts/Z6VYvI6CJQs Toenails can naturally grow in different shapes due to genetic factors, footwear, medical conditions, and nail care routines. Below are some common toenails types (and some not-so-common types as well). 1. Normal (Flat or Slightly Curved) Toenails Healthy toenails are typically flat or slightly curved, with a smooth surface and a light pinkish hue. They are neither too thick nor too brittle and grow evenly without splitting or cracking. If your toenails are entirely white with no pinkish hue, it may indicate anemia. 2. Curled Toenails Some people naturally have curled toenails, where the edges curve gently. This shape is common and generally poses no issues unless the curvature is extreme, leading to a higher risk of ingrown toenails. Toenails that are excessively curled are called involuted toenails. It’s important to note you should never purposely try to round the sides of your toenails with toenail clippers — always cut straight across. 3. Square Toenails Square toenails are straight across with sharp (but not too sharp!) or slightly rounded corners. This shape is often preferred for reducing the risk of ingrown nails, as it prevents the nail from growing into the surrounding skin. When you trim your nails, or get them trimmed by a specialist like a podiatrist or chiropodist during a medical pedicure, the end result should resemble a square shape on all nails. 4. Spoon-Shaped (Koilonychia) Toenails Koilonychia is a term for spoon-shaped toenails that curve inward, creating a concave appearance. They can be a tell-tale way to discern the difference between healthy toenails vs. unhealthy toenails. This condition may be a sign of iron deficiency, anemia, autoimmune disease, lupus and poor blood flow to the hands and feet. Regular health check-ups and iron-rich diets can help prevent or manage this issue. 5. Clubbed Toenails Clubbed toenails are thickened and rounded, often appearing swollen and accompanied by broadening of the tip of the toes. This can be a sign of chronic respiratory or cardiovascular conditions. If toenails appear clubbed, a medical evaluation is recommended. Toenail Thickness & Texture https://www.youtube.com/shorts/3JAUqiqJfus The thickness and texture of toenails can reveal a lot about their health. 1. Thickened Toenails Thickened toenails are often due to fungal infections. Thick nails infected with fungus require professional care from a Chiropodist or Podiatrist for proper maintenance and treatment because the infection is trapped and buried beneath the thickening — you won’t be able to treat it at home successfully. More on fungal infections later! 2. Brittle Toenails Brittle toenails tend to split or crack easily and may be caused by dehydration, prolonged exposure to moisture, or certain medical conditions like hypothyroidism. Moisturizing and maintaining proper hydration can help prevent brittleness. 3. Toenails with Ridges Vertical ridges on the toenails are common with aging and are usually harmless. Horizontal ridges (Beau’s lines) that look like indented grooves may indicate trauma, illnesses like viral infections or heart disease, severe stress and more. If Beau’s lines appear one day, you should talk to your family doctor. Subtle bands or stripes running along the nail can also be a signal you need to eat more protein. 4. Pitted Toenails Pitted toenails have small indentations or depressions in the nail surface. This condition is often associated with psoriasis, eczema, or alopecia areata. Treating the underlying condition can help improve nail health. The Most Common Toenail Conditions Beyond shape and texture, toenails can be affected by various conditions that may cause discomfort or indicate a medical issue. 1. Ingrown Toenails https://www.youtube.com/shorts/ZsFQqCkVf40 Ingrown toenails occur when the edge or corner of a toenail (usually the big toe) grows into the surrounding skin, causing pain, redness, and swelling. Ill-fitting shoes are a common cause; when shoes are too tight, they squeeze the toes together, increasing pressure on the sides of the toenail toenail, which disrupts the natural toenail growth pattern and forces it into the skin. High heels or narrow-toed shoes are particularly problematic because they alter the natural position of the foot and toe alignment, leading to more friction and pressure on the nail. This can result in the nail digging into the surrounding tissue, exacerbating the risk of infection and discomfort. Additionally, improper trimming of toenails (e.g., cutting them too short or in a rounded shape) can also contribute to ingrown toenails, especially when combined with tight footwear. Sometimes, there may be a genetic component to ingrown toenails. Certain nail shapes and growth patterns are hereditary (i.e.: involuted toenails) and can make a person more prone to developing ingrown toenails. Chronic ingrown toenails may lead to infection, so it’s a good idea to visit a foot clinic at the first sign of discomfort. A Chiropodist can safely treat the ingrown toenail - often without surgery. OnyFix is also a great, modern option that’s completely non-invasive and stimulates a normal nail growth pattern. Both of these services are performed by foot care professionals. https://www.youtube.com/shorts/LoCcoKOhV7E 2. Fungal Toenails (Onychomycosis) Fungal infections can cause toenails to become thick, yellowish, and crumbly. This condition is common in people who frequently visit places where fungal infections breed, like moist, shared locker rooms and showers, public pools, nail salons and more. You can also get fungal toenail if you’re prone to athlete’s foot (which can then spread to the toenails). Older people, as well as people who wear shoes that trap foot sweat (and exacerbate it) are also more at risk. Keeping your nails clean and away from contagious areas is a key prevention tip. Antifungal treatments and maintaining good foot hygiene can help control fungal infections, but it’s important to see a foot specialist to properly treat it. It is difficult to treat fungal infections on your own (unless it's in the very early stages) because the infection occurs beneath the nail, making it hard for topical treatments to penetrate deeply enough to eliminate the fungi. The nail acts as a natural barrier, trapping the infection in the nail bed and protecting the fungus from over-the-counter creams or home remedies. Sometimes our nails being so protective can be a double-edged sword! A Chiropodist or Podiatrist can perform nail debridement (removing infected parts of the nail to allow proper treatment) before applying a prescription-strength topical antifungal medication. 3. Discoloured Toenails Toenails can change colour due to various reasons. Here are some common discolourations that stray from the natural pink hue, and why it happens: Yellow or brown nails: Often a sign of fungal infection and accompanied by nail thickening. This can also be caused by wearing nail polish; the chemicals are absorbed by the structure of the nail, causing yellow staining. White spots: Can indicate several issues. They can happen due to minor trauma, kidney issues, yeast infections, cirrhosis, or they may signal something more innocent, like nutritional deficiency— often zinc. If your toenails are entirely white with no pinkish hue, it could possibly be anemia. Black, red or purple: Generally caused by trauma (subungual hematoma). The dark colour is essentially bruising underneath the nail. People often notice a black toenail after stubbing it or dropping a hard object on it. Trauma can also cause toenail damage, like cracked toenails. 4. Detached Toenails (Onycholysis) Sometimes your toenail can start to fall off, which can be alarming. Onycholysis occurs when the nail separates from the nail bed, often due to trauma, fungal infections, or psoriasis. Treatment depends on the underlying cause. 5. Ram’s Horn Toenails (Onychogryphosis) This condition results in extremely thick and curved toenails that resemble a horn. It is more common in elderly individuals or those with poor circulation. Regular trimming and professional care from a chiropodist or podiatrist are essential for management.

February 6, 2025

Why High-Stack Running Shoes are So Popular

The HOKA trend is the rise in popularity of HOKA's high-stack running shoes, or running shoes with extra cushioning, extra height, a high heel stack and a rocker sole. They aren’t the first popular running shoes trend, and they certainly won’t be the last. Although people exclusively associate this type of trendy running footwear with HOKA, many other brands like ASICS and Saucony make footwear with the same high-stack shoe technology. Today, we’re diving into why these shoes offer more than just style—they come with real benefits. But they’re not for everyone, so we’ll also cover who should steer clear of this particular design. https://www.youtube.com/shorts/ySn158c143c What are High-Stack Running Shoes? High-stack running shoes, often called “super cushioned” or even “chunky,” by those who don’t know the terminology. They have transformed modern footwear design for many high-quality brands. Often attributed to HOKA for “starting the craze," these shoes feature thick midsoles packed with advanced cushioning foam technologies that enhance energy return, provide sufficient shock absorption, and improve comfort over long distances. Despite their benefits, high-stack shoes aren’t without controversy. Some runners prefer lower-profile shoes for better ground feel and stability, while others find high-stacks beneficial for injury prevention and endurance. Their chunky aesthetic has also sparked mixed opinions—some love the bold look and the added height without having to wear a true high heel while others see them as clunky. High-Stack Shoe Technology The defining feature of high-stack shoes is their thick midsole, which can measure over 40mm in some models. These midsoles use lightweight, resilient foams such as Pebax or EVA blends that provide exceptional cushioning while maintaining responsiveness. The goal is to reduce muscle fatigue by absorbing more impact, allowing runners to maintain performance with less strain on joints and soft tissues. Another key factor in their performance is the rocker geometry, rocker bottom shoe or rocker sole—curved soles designed to promote a smooth heel-to-toe transition. This feature helps conserve energy, particularly during long runs, by reducing the work done by the calves and ankles. ASICS Gel Nimbus 27 The Benefits of High Stack Shoes High-stack running shoes offer several benefits for foot health, especially for individuals dealing with arthritis, diabetes, and metatarsalgia. Here's a breakdown of their advantages: Enhanced Cushioning: High-stack running shoes feature extra cushioning, which absorbs shock and reduces impact on the feet during movement. This is particularly beneficial for people with conditions like arthritis, where joints are sensitive to pressure and movement. Pressure Redistribution: The additional cushioning and rocker sole work together to redistribute pressure across the foot. In the case of diabetes or metatarsalgia, this can help alleviate excess pressure on specific areas of the foot, such as the forefoot or metatarsal heads. For those with diabetes, reducing pressure can help prevent the skin damage that leads to ulceration, as it lowers the risk of tissue damage and enhances comfort. (However, people with diabetes and balance issues may wish to avoid rocker soles - more on that later). Joint Protection: The rocker sole limits the motion of foot joints. This helps manage conditions like osteoarthritis and hallux limitus (big toe arthritis). By restricting unnecessary movements, it prevents excessive strain on the joints, protecting them from further damage. This is especially useful for the big toe joint, where excessive motion can lead to increased pain and discomfort. It's also highly beneficial for people with high arches. People with high arches tend to experience joint rigidity (particularly hallux limitus) and lack of shock absorption. The rocker sole offsets the restricted mobility. Improved Biomechanics: The curved design of the rocker sole encourages a smoother, more efficient gait. The shape propels the foot forward with each step, facilitating a natural walking motion and reducing strain on the joints. This is particularly beneficial for those with ankle, midfoot, or big toe arthritis, as it helps maintain normal walking patterns without overloading the affected areas. Pain Reduction: Rocker soles are especially effective in reducing pain associated with conditions like hallux limitus and metatarsalgia. By minimizing motion at the big toe joint and redistributing pressure under the ball of the foot, these shoes can significantly reduce the discomfort felt during daily activities like walking or standing. https://www.youtube.com/shorts/qByZ0GRFoaQ When to Avoid High Stack Shoes Here are some individuals who might want to avoid them or consult a foot care professional, like a Chiropodist or a Podiatrist, before wearing them: People with Balance Issues The rocker sole on high-stack shoes can make them less stable for individuals who struggle with balance or proprioception (awareness of body position). Those at a high risk of falls, such as elderly individuals or those with severe neuropathy, may find that the rocker sole from stacked heels throws off their balance. People with Diabetes Complications from diabetic neuropathy can lead to balance issues. Therefore, while the cushioning of a stacked heel is great for addressing joint issues, the "rolling" effect of the rocker sole is not suitable for people with diabetes. Individuals with Ankle Instability The increased midsole height and curved design can reduce ground feel and make it easier to roll an ankle, especially on uneven surfaces. People prone to ankle sprains or with a history of ankle instability might be better suited to lower-profile shoes with more lateral stability, or stability shoes with posting in the midsole (like the ASICS Gel-Kayano), which is constructed to cradle the foot and control ankle movement. In shoes like the ASICS Gel-Kayano, even though there is a stacked heel, the foot actually sits below the sole to provide stability. https://www.youtube.com/shorts/osC-UmBtgNk

January 9, 2025

3 Foot Conditions That Target Men

When it comes to health, foot care sometimes takes a backseat for men. However, neglecting this vital part of the body can lead to foot pain, skin and nail problems, reduced mobility, and more serious issues over time. Some foot conditions commonly seen in men are influenced by lifestyle, footwear choices, or other risk factors. That's why prioritizing men's foot health is essential for maintaining an active, pain-free life. In this article, we’ll explore three foot conditions that can disproportionately affect men, and discuss the best ways to treat them. Foot Conditions That Target Men Gout Achilles tendinitis Toenail conditions Additional foot conditions in men Gout https://www.youtube.com/watch?v=2lQDihccUBg What is Gout? Gout is a type of arthritis caused by the accumulation of uric acid crystals in joints. Uric acid is a byproduct formed during the breakdown of purines, which are naturally found in the body and certain foods (e.g., red meat, seafood, and alcohol). Normally, uric acid is dissolved in the blood and excreted through urine. However, when the body produces too much uric acid or fails to excrete it efficiently, it can lead to hyperuricemia (high levels of uric acid in the blood). When uric acid levels exceed the threshold of solubility, needle-shaped urate crystals can form and deposit in the joints. This triggers the immune system and causes the painful inflammatory response characteristic of gout. Gout symptoms generally come in the form of severe and sudden flare ups ("gout attacks") that come and go, rather than a consistent, nagging pain like other conditions. It often feels like your big toe is hot or “on fire”. The pain can even signal your body to wake up from a deep sleep. Gout attacks cause swelling, redness, intense joint pain and affected mobility. While usually affecting the feet (typically starting in the big toe), it might also spread to other joints like the fingers, elbows, wrists, knees and ankles. Gout affects men more than women primarily because men naturally have higher levels of uric acid, which is the root cause of the condition. Estrogen, a hormone predominant in women before menopause, helps the kidneys excrete uric acid more efficiently. This offers women a protective advantage until estrogen levels decline after menopause. As a result, men can develop it at any stage of their lives, while women typically experience it post-menopause. How to Treat Gout? Gout is a metabolic disorder, and is managed through a combination of treatments and lifestyle modifications: Medication: Medications that reduce uric acid levels are often required to manage gout. These can be prescribed by your family doctor or rheumatologist. Medications like NSAIDs and corticosteroids can also help reduce symptoms by reducing inflammation. Exercise and Physical Activity: Recurrent gout attacks weaken and damage the joints over time. The best way to counteract this is to strengthen and condition the joints with a consistent fitness regimen. Not only will this help curtail progressive joint damage, stronger joints and muscles allows the body to better withstand our regular activities. This reduces joint strain, which interrupts the inflammatory response that triggers gout attacks in the first place. Diet: It is a myth that diet alone will cause gout. However, a healthy balanced diet with foods that are low in purines can help curb gout attacks. Some of the best foods to eat include poultry and eggs, nuts and legumes and leafy greens. It's important to avoid foods that contain high fructose corn syrup (i.e.: cola), red meat and other rich foods high in purines. Orthotics & Footwear: A chiropodist or podiatrist can help manage the joint damage caused by gout by recommending supportive footwear and prescribing custom orthotics. These treatments will address any biomechanical factors causing excess strain and pressure on the affected joints; this will in turn reduce the joint inflammation that can trigger gout attacks. Achilles Tendinitis https://www.youtube.com/shorts/utLavyPDnqI What is Achilles Tendonitis? Achilles tendinitis is an overuse injury characterized by inflammation of the Achilles tendon, the thick band of tissue that connects the calf muscles to the heel bone. This tendon facilitates walking, running, and jumping by transmitting force from the calf muscles to the foot. Achilles tendinitis develops when the tendon experiences repetitive stress, microtears, and inadequate recovery, leading to localized inflammation, pain, and stiffness. The condition often arises from activities that involve sudden increases in intensity, duration, or frequency, such as running or jumping sports. It can also be caused or contributed to by weak, tight calf muscles. Research suggests that Achilles tendinitis may be more common in men, particularly those over 30 years old. This is because male recreational runners and athletes tend to burden the tendon with a greater load than their female counterparts. Men sometimes also have less flexibility in their calf muscles than women, which increases the strain on the Achilles during physical activity. Hormonal differences also play a role, as estrogen in women may provide some protective effects by enhancing tendon elasticity and reducing stiffness. How to Treat Achilles Tendonitis? Treatment for Achilles tendinitis includes strengthening the tendon and surrounding muscles by performing foot exercises and stretches, particularly ones that work the calf muscles. Shockwave therapy from a podiatrist or chiropodist at a foot clinic might also be an option for you. This is a non-invasive treatment that stimulates healing in soft tissues via high frequency sound waves from a special applicator. Speaking of foot clinics, another great way to manage Achilles tendinitis and prevent it from occurring again is getting fitted for custom orthotics by a foot care professional. You can also try high quality over-the-counter insoles from brands like Superfeet. Athletes and runners should also always wear supportive footwear that provides adequate shock absorption and arch support. Toenail Conditions https://www.youtube.com/shorts/Z6VYvI6CJQs Some men may be less likely to care for their toenails than women are. This leaves them more vulnerable to issues like ingrown toenails, cracked toenails or even toenail fungus. Men may also be less likely to receive treatments like medical pedicures, a comprehensive service performed by a chiropodist or podiatrist that not only cleans and trims the nails, but can be a great way to spot potential toenail issues. Neglecting regular trimming, cleaning, and moisturizing of the nails creates an environment where these problems can thrive, particularly when combined with factors like wearing tight or non-breathable footwear, engaging in strenuous physical activities, or ignoring early signs of discomfort. Therefore, regular nail care, including proper trimming techniques and maintaining foot hygiene, is essential for preventing these common nail issues. As far as toenail fungus goes, some men are more likely to spend time in areas where these contagious fungi thrive, like public showers, locker rooms and pools. It’s critical to wear protective footwear in these spaces, or avoid them entirely as much as you can. If you notice toenail fungus starting to grow under the nail (by way of thickened, brittle greenish-yellow toenails), you should seek treatment from a chiropodist or podiatrist right away, as most over-the-counter anti-fungal products from drug stores won’t work. Additional Foot Conditions That Affect Men https://www.youtube.com/shorts/VqEeU4Hrh3I Plantar Fasciitis Plantar fasciitis is a condition caused by inflammation of the plantar fascia, a thick band of connective tissue that supports the arch of the foot and absorbs shock during movement. Overuse, prolonged standing, having flat feet or high-impact activities can lead to inflammation, triggering pain and stiffness, particularly near the heel. Men may be more susceptible to plantar fasciitis due to higher body weight, which increases strain on the plantar fascia. Greater participation in high-impact sports and physically demanding jobs that involve repetitive stress on the feet can also put men more at risk for plantar fasciitis. That said, plantar fascitiis is simply a very common condition that can target anyone. Treatment typically involves rest, stretching exercises for the calf and foot, and wearing supportive footwear and orthotics. Severe cases may benefit from physical therapy and anti-inflammatory medications. Foot Odour Foot odour, or bromodosis, occurs when sweat from the feet interacts with bacteria on the skin, producing a noticeable smell. The feet contain more sweat glands per square centimetre than any other part of the body, making them particularly prone to excessive sweating. Men may experience foot odour more frequently than women due to higher sweat production, more time spent in closed footwear, and less attention to foot hygiene. Prevention and treatment involve washing the feet daily, thoroughly drying them, and wearing moisture-wicking socks and breathable shoes. Deodorizing powders and sprays, as well as foot soaks can also help minimize bacterial growth and odour. We suggest trying these products from Gehwol, a reputable brand available to purchase at our Toronto foot clinic! https://www.youtube.com/shorts/TW9L0UMjLOw

December 12, 2024

The Connection Between Flat Feet and Plantar Fasciitis

Flat feet and plantar fasciitis are closely linked, with flat feet often contributing to the development of plantar fasciitis. Both conditions can also lead to foot pain and mobility issues, and can worsen over time if not properly addressed. Today’s article will answer: What are flat feet? What is plantar fasciitis? What is the connection between flat feet and plantar fasciitis? How can I treat flat feet and plantar fasciitis? What are Flat Feet? Flat feet, scientifically called pes planus, is a condition where you have a very minimal or non-existent foot arch. It is one of three arch types, the others being a normal arch and a high arch. If you have flat feet, your entire sole is in constant contact with the ground when you aren’t wearing shoes. Most children naturally have flat feet but grow out of it as they get older. If you don't grow out of it by adulthood, it is called congenital flat feet. Some adults may also have normal arches that collapse. This condition, which may affect one or both feet, is sometimes called adult-acquired flatfoot or fallen arches (both commonly referred to as simply flat feet or flatfoot), and may be asymptomatic. However, it often results in discomfort, foot pain and biomechanical issues. Many people may not realize they have an abnormal arch or how it affects the rest of our body. That’s why it’s important to talk to a podiatrist or chiropodist whenever you experience foot pain. They can determine whether your pain is directly linked to your foot type and arch structure before offering the appropriate treatment. Causes of Adult-Acquired Flat Feet Common causes of adult-acquired flat feet are: Posterior Tibial Tendon Dysfunction (PTTD): PTTD is a medical condition involving damage, weakening, or inflammation of the posterior tibial tendon, which supports the arch of the foot. It is one of the leading causes of fallen arches in adults. Left untreated, PTTD can progress to foot arch pain and flat feet, often in only one foot. Aging: As you age, the ligaments, tendons, and muscles in your feet lose elasticity and strength. This natural wear and tear can result in the gradual flattening of the arch. Obesity: Extra body weight increases pressure on the feet, especially the arches. This additional load can accelerate the breakdown of the foot’s structures, leading to flat feet. Rheumatoid Arthritis: This condition can affect the joints and soft tissue in the foot, weakening the ligaments and structures that support the arch, and leading to its collapse. Injury or Trauma: Injuries to the foot or ankle, such as fractures or sprains, can damage the tendons or ligaments that support the arch. This can disrupt the foot's normal structure and collapse its arch. Pregnancy: Hormonal changes during pregnancy can relax the ligaments in the body, including those in the feet. This can cause the arch to flatten, often temporarily, but it may persist in some women after childbirth. Overpronation Flat feet are a structural issue. Think of a normal arch as an important component of a home; when it is lacking, your foot’s utility and functionality will be affected, as well as your mobility. This means you may subconsciously start walking in an abnormal way to make up for the absent arch and accommodate foot pain, which causes even more damage over time. For people with flat feet, this movement is called overpronation. When you overpronate, the foot rolls too far inward during walking or running, and becomes a consistent feature of your gait (your walking pattern). This leads to uneven pressure distribution which can cause pain and contribute to injuries in the feet, ankles, knees, back and hips. What is Plantar Fasciitis? https://www.youtube.com/shorts/rSKd2ztKWa8 Plantar fasciitis is technically an overuse injury. It targets the plantar fascia, which is a long, fibrous ligament (or band of tissue) that runs along the toes to the heel, connecting the bones of the foot. The plantar fascia also operates as a dynamic support mechanism for the foot’s arch, distributing forces evenly during movement. When overused, it may lose elasticity and develop microtears, typically near its attachment point at the heel. This then leads to inflammation, your body’s natural response to injury. If untreated, plantar fasciitis can lead to impactful gait changes, prolonged foot pain, and secondary issues in the knees, hips, or lower back. Plantar Fasciitis Symptoms Heel Pain (especially in the morning): This is a hallmark symptom. During rest, the plantar fascia tightens. When taking your first steps after waking, the tissue is suddenly stretched, leading to sharp pain. As the fascia warms up, the pain often decreases. Pain after prolonged standing or activity: Standing for long periods or engaging in weight-bearing activities places repetitive strain on the plantar fascia. This results in pain that often intensifies after the activity ends. Tenderness or stiffness in the heel area: The attachment point of the plantar fascia to the calcaneus (heel bone) is a common site for inflammation and microtears, leading to localized stiffness and tenderness, especially after inactivity. Swelling in the heel or arch: Inflammation from repeated stress might cause fluid accumulation in the affected area, causing visible or palpable swelling as the body tries to repair itself. Worsening pain with barefoot walking or unsupportive shoes: Walking barefoot or wearing shoes without adequate arch support increases strain on the plantar fascia. Foot arch pain: Inflammation of the plantar fascia can irritate nearby areas, causing burning or aching sensations along the length of the fascia in the arch of the foot. https://www.youtube.com/shorts/fTIAlew5T04 The Connection Between Flat Feet and Plantar Fasciitis Studies suggest that you are more likely to develop plantar fasciitis if you have flat feet versus a normal arch, making flat feet a top risk factor for plantar fasciitis. This is mainly because the foot and gait mechanics associated with flat feet put excess strain and pressure on the plantar fascia. In a normal foot, the arch acts as a natural shock absorber, distributing weight and reducing stress on the plantar fascia. However, since people with flat feet have a low or entirely absent arch, it disrupts this natural shock absorption from occurring. Overpronation also strains the plantar fascia, causing microtears and inflammation over time. Additionally, the misalignment caused by flat feet can lead to uneven weight distribution, increasing stress on the plantar fascia and exacerbating the condition. These factors can also place additional strain on surrounding structures, such as the Achilles tendon, which will worsen the overall tension in the plantar fascia. Additional Plantar Fasciitis Causes and Risk Factors Aside from people with flat feet, plantar fasciitis is also common in: Middle-aged Adults: Particularly those aged 40 to 60, as natural wear and tear over time can weaken the plantar fascia. Athletes: Runners, dancers, and those involved in high-impact sports are at increased risk due to repetitive stress on the plantar fascia. People with high arches: Having a high arch, the polar opposite of a flat foot, can also cause plantar fasciitis due to increased strain on the plantar fascia and excessive supination (when the foot rolls excessively outward during walking and running). People struggling with obesity: Carrying extra weight increases pressure on the plantar fascia, especially during standing or walking. Workers who stand for long hours: Healthcare workers, factory employees, restaurant staff, construction workers and more are at a higher risk due to the repeated strain from standing. Plantar Fasciitis and Flat Feet: Treatment If you’re looking for flat feet and plantar fasciitis pain relief, visiting a foot specialist, like a podiatrist or a chiropodist, is your best bet. These experts can provide education, treatment services, and “homework” ideas you can incorporate in your daily routine. Keep reading to learn ways you can manage both issues! Exercises and Stretches https://www.youtube.com/shorts/7-XrzvpxETc Performing light, simple and effective routines can help strengthen the plantar fascia and manage heel and foot arch pain. Here are some you can try: Seated toe pulls: Sit with one foot crossed over the opposite knee and use your hands to gently pull your toes towards you for 30 seconds. Repeat with the other foot. Towel pickups: Stand with your feet flat on the floor and a towel placed in front of you. Use your toes to scrunch the towel towards you, then relax. Repeat for 30 seconds, then switch feet. Calf raises: Stand on a step, rise onto your toes, then slowly lower your heel back down. Repeat for 8-10 reps, completing 3 sets. Read a more detailed article on the best exercises for plantar fasciitis. Proper Footwear Wearing the right footwear is essential for managing both flat feet and plantar fasciitis. The key features to look for include: Arch support: Arch support is the cornerstone of plantar fasciitis treatment. This will keep the plantar fascia properly supported and reduce strain. Arch support also provides stability and helps prevent the overpronation (excessive inward rolling of the foot) that can strain the plantar fascia. Cushioning: Helps absorb shock, reducing the impact on the heel and alleviating discomfort. Firm heel counter: Supports the back of the foot, preventing excessive movement and ensuring stability when walking or standing. Comfortable fit: Ensures the shoe isn’t too tight or too loose. You want to ensure shoes also provide ample space for the toes to prevent overcrowding. This reduces pressure points, allows for proper alignment (which is crucial for people with flat feet) and offers overall comfort. Midfoot support: Offers additional stability to prevent the arch from collapsing further, keeping the foot properly aligned and supporting a natural gait. Rounded sole front: A rounded toe or sole at the front of the shoe (like a rocker sole) encourages a smoother toe-off during walking. It can also promote a more natural, efficient gait by allowing the foot to roll more fluidly from heel to toe. Stability and motion control shoes: These are designed to address the unique needs of people with fallen arches and excessive overpronation to keep your feet in a neutral position during movement. They provide enhanced arch support while controlling foot and ankle motion with firmer midsoles and medial posts (a denser material on the inner side of the shoe), all the while reducing strain on the plantar fascia. If these features seem overwhelming and you’re having trouble finding the right shoes, our one-stop-shop Toronto foot clinic offers complimentary shoe fittings. Custom Orthotics Foot clinics can provide custom orthotics. These are tailored to your foot’s personalized shape, are designed specifically for you and can be worn with many shoe types. For people with flat feet, they provide arch support and reduce excessive pronation. This can help alleviate the stress placed on the plantar fascia, reducing the risk of developing plantar fasciitis and helping alleviate the symptoms of the condition itself. Shockwave Therapy https://www.youtube.com/shorts/nt1SgT9xrUM This is a non-invasive treatment for plantar fasciitis, and many other conditions as well! It takes minimal time and usually causes relatively little (if any) discomfort. Shockwave therapy works by transmitting low-intensity acoustic waves to the plantar fascia, which promotes healing. The process works by stimulating the body’s natural healing mechanisms, encouraging the repair of damaged connective tissue and the regeneration of cells in the affected area. Many studies find shockwave therapy to be an innovative, safe and effective treatment for plantar fasciitis. More Treatment Options for Plantar Fasciitis and Flat Feet: RICE method: Rest your foot, wrapped cold compression, and elevate the foot for 5 minutes then remove and wait 5 minutes for it to warm up then walk. This is a tried-and-true plantar fasciitis (and other injuries) treatment you can do from home! Joint immobilization: Temporarily restrict movement to allow the inflamed plantar fascia to heal. This can be done with taping, bracing and splinting, or with a boot cast. Heel cushioning. Reducing the pressure upon the heel from heel cushions Foot Assessment with Video Gait Analysis: Involves recording and analyzing your walking or running pattern to identify abnormal foot mechanics, like overpronation. Rolling a tennis ball or frozen water bottle under the foot: Another easy, soothing treatment method you can try at home.

February 19, 2026

Which Superfeet Insole Is Right For Me?

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.

January 22, 2026

Different Stages of a Bunion

A bunion, medically known as hallux abducto valgus, is an angular bony protrusion that forms at the base of the joint that connects your big toe to your foot. This joint, called the first metatarsophalangeal joint (or MTP joint for short), is a critical junction of bones, tendons, and ligaments that bear much of our weight when we’re on our feet. With bunions, the joint deviates its proper alignment, which causes the big toe to slowly and gradually turns towards the smaller toes. This foot deformity occurs in about 10-30% of the population, affecting twice as many females as males. Bunions are caused or contributed to by wearing poor-fitting shoes, faulty foot mechanics, muscle imbalances, lax ligaments, inflammatory arthritic conditions, and genetics. Bunions can be asymptomatic, although some people may experience pain, redness, and swelling at the joint, especially with tight footwear and extended periods of standing or walking. Symptoms may lessen with rest, biomechanical correction, and improved footwear choices. Unfortunately, a bunion is a progressive deformity and is irreversible without surgical intervention. This means they will slowly get worse over time. However, addressing underlying biomechanical factors may help slow its progression and reduce symptoms. Stages of Bunions Bunions are categorized in stages to determine the severity of the deformity. Without treatment, there is a greater risk a bunion will progress from one stage to the next. Stage 1 Visually, a bunion at this stage is considered mild. There may be a small “bump” at the side of the 1st MTP joint and the big toe will be slightly turned towards the second toe, although not touching it. Stage 2 The big toe further deviates from the MTP joint. At this stage, the first toe may be touching the second toe beside it. Stage 3 At this stage, the base of the first toe develops a bone spur. This makes the bony protrusion more significant. The first toe also starts to rotate on its axis away from the mid-line of the body. Stage 4 At stage 4, the first MTP joint has dislocated and the first toe will cross over or under toe. At this stage, the second toe will also present with a hammer toe deformity. Managing Bunions Although the only way to reverse a bunion is by surgery, it is only recommended if symptoms are not manageable by conservative measures and if function is severely compromised. Regardless of whether or not surgery is done, non-surgical treatment must be done, otherwise the bunion will reoccur. Conservative treatments help to slow down the progression of a bunion as well as manage pain. It includes custom foot orthotics, splints, bunions guards, toe separators, and foot exercises. Talk to your Chiropodist about the stage of your bunions and which conservative treatment options would be best for you!

January 8, 2026

Top Tips for Winter Hiking

Hiking is a great form of exercise and a fun way to get outdoors during the colder months of the year. However, if you’re planning on going for a hike, you need to know how to keep your feet warm and safe. Not only will this keep you comfortable during your journey, but it will also minimize the chances of you getting frostbite or another cold-related issue. That is why we are highlighting our top winter hiking tips, with a focus on proper footwear and keeping your feet protected in icy and snowy conditions. Continue reading to learn more about how you can protect your feet while hiking in the winter. Wear Boots That Fit Properly Before going on a hike, you need to assess the quality of your footwear. Preferably, you have a pair of warm boots that you can wear. By wearing boots, you’ll be able to walk in deep snowdrifts without worrying about getting your feet wet. Look for boots that are waterproof and insulated. If your boots are not insulated, be sure to wear them with a wool sock (more on that below). However, it doesn't matter how warm your boots are if they don't fit. Tight-fitting boots will restrict circulation, which will make your feet feel cold no matter what you do. That's why boots should fit properly: When purchasing boots, try them on in-store with a warm, thick sock. When in doubt, it's better to go too big than too small. Wear The Right Pair Of Socks Everybody knows that you should never go on a winter hiking trip without a warm pair of socks. Look for thermal socks with thermoregulating materials like merino wool. Materials will not only keep your feet warm; they're also breathable, meaning you won't need to worry about foot sweat (moisture buildup from foot sweat will make your feet cold). Whatever you do, do not double-layer socks; the increased thickness can make your shoes too tight, which will restrict circulation and make your feet colder. If you have poor circulation or suffer from conditions like Peripheral neuropathy (nerve damage caused by diabetes), you may want to wear a pair of compression stockings. Compression stockings are high-quality garments that are made to stimulate the blood flow in your feet and lower body. These garments can help prevent pain in several ways. Some benefits include: Boosting circulation to your lower extremities to help keep them warm Decreased swelling in your ankles and knees Minimizing aching and overall discomfort Reducing leg and foot fatigue If you don’t currently suffer from any of the issues mentioned above, you can still benefit from wearing compression stockings! They can help prevent issues like: Blood clots Varicose veins Complications due to venous disorders Keep Your Feet Dry Keeping your feet dry is just as important as keeping them warm during winter hikes. Moisture from snow, slush, or sweat can quickly lower foot temperature and increase the risk of blisters, irritation, and cold related injuries. Choose waterproof or water resistant boots whenever possible, and consider wearing moisture wicking socks to help pull sweat away from the skin. Packing an extra pair of socks in your backpack is also a smart idea, as changing into a dry pair during or after your hike can significantly improve comfort and help protect your feet from the cold. Wear Shoes with Good Tread Winter can make for slippery conditions. Whether it's slush, snow or ice, it's easy to lose your footing on winter trails. That's why it's important to look for shoes with a good tread and traction. The outsole should be rubber or a high-abrasion rubber compound. Tread depth and tread pattern is also very important. Ideally, the tread depth should be at least 5 mm, and the pattern should have many small shapes. A waterproof hiking shoe or hiking boot usually will do the trick!

December 11, 2025

FootCare 101: What Is A Chiropodist?

Our feet are pretty amazing structures. With over 52 bones, over 250,000 glands and nerves, they're certainly a complex parts of our bodies, and so they deserve a dedicated specialist to keep them in peak condition. How exactly do these specialists work? And why might you need to see one? Read on and find out. What's A Chiropodist? A Chiropodist (pronounced "kerr-op-o-dist") works to support the prevention and management of acute and chronic conditions that affect our feet and lower limbs. Think: skin conditions like warts and calluses, nail conditions like ingrowns or fungus, and musculoskeletal conditions like Plantar Fasciitis and Gout. These are just a few examples of the foot conditions a chiropodist can treat. Click to learn more about other Common Foot Conditions. Is a Chiropodist Different than a Podiatrist? It depends on where you live. ChatGPT said: In Ontario, both chiropodists and podiatrists are regulated foot care professionals, but their training and scope of practice differ slightly. Chiropodists are the most commonly licensed foot specialists in the province and provide comprehensive care including assessments, routine and advanced treatments, custom orthotics, minor procedures, and certain injections. Podiatrists are less common and were grandfathered into practice prior to 1993, when Ontario transitioned to licensing only chiropodists. A podiatrist can perform bone surgeries like bunion or hammertoe corrections, whereas a chiropodist cannot (they can still do other surgeries). Regardless of the title, both professionals are highly qualified to help you manage foot pain and keep you moving comfortably. What Do Chiropodists Check For? When a chiropodist sits down to assesses your feet, they'll be able to spot and treat minor problems right away, like hard skin, Warts, and Ingrown Toenails. For people with diabetes, the chiropodist will check the sensation and circulation in the feet, as well as examine the feet for any potential irregularities or cause for concern. If you have foot pain, a chiropodist can do a biomechanical assessment and gait analysis. They'll check your alignment when you walk, and will then be able to recommend or prescribe solutions including, but not limited to, Orthotics or Insoles, to get the feet working in peak condition. Either way, you'll leave your first visit knowing your feet are being properly cared for. As you can see, foot health isn't just about feet! When feet are in good condition, the whole body can be properly supported. When they're not, you'll likely notice problems elsewhere. Foot health is every bit as much about your legs, hips, and spine as it is about the way your toes look in sandals. Chiropodists are trained to see the bigger picture of your physical health and the role your feet play in it. Even if you don't have foot pain, we urge you to visit a chiropodist. Your feet, after all, are your body's foundation, and having them assessed could save you aches and pains later on. Foot problems affect well over half the population. Don't be one of those people who finds themselves at risk of long-term consequences.

November 27, 2025

Top 5 Ways to Take Care of Your Feet

Your feet are essential to your mobility and independence, yet they’re commonly overlooked in everyday health routines. Proper foot care is about more than aesthetics; it helps prevent discomfort, reduce the risk of injury, and support your overall well-being. At Feet First Clinic in Toronto, our chiropodists treat everything from nail and skin concerns to pain and mobility issues. Here are the top five ways to take care of your feet to keep them healthy and strong all year round. 1. Keep Your Feet Clean and Dry Healthy feet start with good hygiene. Wash your feet daily with warm water and mild soap, and don’t forget to clean between the toes. After washing, dry your feet thoroughly (especially between the toes) to help prevent fungal infections like athlete’s foot. If your feet tend to sweat a lot, moisture-wicking socks or antibacterial foot deodorant powder can help keep them dry and fresh. 2. Moisturize to Prevent Cracked Heels and Dry Skin Dry, flaky, or cracked skin on the feet can be uncomfortable and, if left untreated, may lead to infection. Applying a foot cream or urea-based moisturizer daily helps lock in moisture and keeps the skin soft and supple. Focus on the heels and soles, but avoid putting lotion between the toes as excess moisture there can increase the risk of fungal infections. If you have thick, rough skin or painful calluses, a chiropodist at Feet First Clinic can safely debride (shave down) the skin and recommend medical-grade moisturizers to help prevent recurrence. 3. Trim Your Toenails Properly Toenail care is more important than it might seem. Cutting nails too short or rounding the corners can cause ingrown toenails, which are painful and can become infected. Trim your nails straight across and gently file any sharp edges. If your nails are thick, discoloured, or difficult to trim, don’t force it. Our chiropodists have specialized tools to safely and comfortably trim thick toenails, and we can check for signs of fungal infections or other nail concerns. Feet First Tip: The best time to trim your toenails is after a shower when they’re softer and easier to cut. 4. Choose Proper Footwear Your shoes play a huge role in your foot health. Wearing shoes that are too tight, narrow, or unsupportive can lead to corns, calluses, bunions, or heel pain. When buying new shoes, make sure: There’s about a finger’s width of space between your longest toe and the front of the shoe. The heel fits snugly without rubbing or pressure. You can wiggle your toes freely. If you have foot pain, flat feet, or high arches, custom orthotics may be a game-changer. At Feet First Clinic, our chiropodists assess your gait and foot structure to design orthotics that support your body from the ground up. 5. Schedule Regular Foot Checkups Even if your feet feel fine, regular checkups can help prevent problems before they start. Chiropodists are trained to detect and treat a wide range of foot and nail conditions, including: Ingrown and fungal toenails Corns, calluses, and cracked heels Plantar fasciitis and heel pain Diabetic foot complications At Feet First Clinic, we believe prevention is the best medicine. Routine foot care helps maintain comfort, mobility, and confidence — especially as we age or if we spend long hours on our feet. Feet First Tip: If you notice pain, swelling, or changes in your toenails or skin that don’t go away, it’s time to book an appointment. Small issues can quickly become big problems if ignored.

October 30, 2025

All About Extensor Tendonitis: Causes, Symptoms, and Treatment

Extensor tendonitis is a common foot condition that affects the tendons running along the top of your foot. These tendons connect your muscles to your toes and help lift your toes and foot during walking and other activities. When these tendons become inflamed or irritated, it can lead to pain and difficulty moving your foot comfortably. What Is Extensor Tendonitis? Extensor tendonitis refers to inflammation or irritation of the extensor tendons on the top of the foot. This condition often results from overuse, repetitive strain, or injury. People who are active in sports, wear tight footwear, or have certain foot structures may be more prone to developing extensor tendonitis. Causes of Extensor Tendonitis Overuse: Repetitive activities such as running, jumping, or walking long distances. Improper Footwear: Shoes that are too tight or have insufficient space on the top can compress the tendons. Foot Mechanics: Flat feet, high arches, or gait abnormalities can put extra strain on the tendons. Injury: Trauma or sudden impact to the foot. Underlying Conditions: Arthritis or inflammatory diseases may contribute to tendon irritation. Symptoms of Extensor Tendonitis Pain and tenderness on the top of the foot, especially over the affected tendon. Swelling or redness along the top of the foot. Difficulty lifting the toes or foot. Pain worsens with activity and improves with rest. Occasionally, a burning or tingling sensation. Treatment Options Rest and Activity Modification Avoid activities that aggravate the pain and allow the tendon to heal. Proper Footwear Wear shoes with adequate space in the toe box and good support to reduce pressure on the top of the foot. Ice Therapy Apply ice packs to reduce inflammation and pain. Physical Therapy Stretching and strengthening exercises can improve tendon flexibility and foot mechanics. Orthotics Custom orthotics may help correct biomechanical issues that are causing excess strain on the extensor tendon and muscles on top of the foot. Medication Non-steroidal anti-inflammatory drugs (NSAIDs) can reduce pain and inflammation. When to See a Specialist If pain persists beyond a few weeks or worsens, consult a chiropodist or foot specialist for a biomechanical assessment and personalized treatment plan.

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