Best Practices For Winter Sports Foot Care

Written by Bianca Charles on January 21, 2022

Winter sports are synonymous with Canada. The fact that it’s cold and snowy out for 4-5 months of the year means winter sports are extremely popular both as avenues of fitness and a pastime. Using winter sports to stay active during the cold winter months will promote good foot health so you can keep up with your fitness goals – and have fun while you do it! Staying active is also one of the best ways to keep your feet healthy (and for our overall health too).

Above all, there are four sports that are particularly popular:

Ice hockey
Alpine skiing
Snowboarding
Cross-country skiing

These four sports all are unique in that they require specialized equipment, and specifically footwear. In this article, we’ll explain the mechanics of each sport, what to do when choosing footwear, as well as common foot conditions to consider when partaking in each winter sport.

Ice hockey

Ice hockey is Canada’s national winter sport. From youth to adults, hockey is a popular form of exercise. As an extension, ice skating is also quite popular – you get just the skating portion, without the need for a hockey stick. Here in Toronto, there are plenty of ice rinks to play leisurely hockey. Additionally, there are public spots to skate like Union Station, Nathan Phillips Square, the Bentway, Harbourfront Centre Rink, College Park, and Grenadier Ice Pond.

Ice skates

Ice skates are footwear with a single blade affixed to the sole. A proper fit for hockey skates should fit 1-1.5 sizes smaller than your street shoes. Your toes should barely touch the end of the toe box while having no more than 1/4 inch of space in the heel. Skates that are too big result in blisters and a noticeable decrease in skating ability due to a lack of ankle stability. Skates that are too small cramp the toes and put the foot under considerable pressure with each stride. The tightness of the boot leads to a loss of circulation, limiting the function of the foot.

Common ice hockey and skating foot conditions

Athlete’s foot: Fungi love warm, moist environments, such as communal showers, locker rooms and around public swimming pools. We recommend wearing flip-flops or shoes in these places so that your skin won’t come into contact with any infected surfaces.
Blisters: Skates that are too big can cause blisters as the friction caused by your moving foot can damage the skin.
Foot odour: Hockey skates are notorious for creating foot odour. The fact that they sit in your hockey bag between uses, and are cool, moist places, means fungi thrive. Use antiperspirant powder, and ensure you properly dry your skates between uses.
Plantar fasciitis: Those who play hockey may develop plantar fasciitis because of the stiffness and lack of support of hockey skates. Plantar fasciitis is a common foot condition that causes your plantar fascia (the connective tissue that runs between your toes and heel) to become inflamed and irritated. This results in severe heel pain. If you feel as though your skates lack the proper arch support, Superfeet makes a skate-specific insole called the Superfeet CARBON Pro Hockey insoles.

Downhill skiing

Downhill skiing is one of the most popular winter sports. Here in Toronto, there is great access to downhill skiing both in southern Ontario as well as in upstate New York or in Vermont. Common ski destinations include Blue Mountain Resort, Holiday Valley Ski Resort, Mount Louis Moonstone, Bristol Mountain, Greek Peak Mountain Resort, Horseshoe Resort, and Hockley Valley Resort. Downhill skiing is typically best done between December and March when there is adequate snow.

Ski boots

When it comes to downhill skiing foot care, the most important consideration is ski boot fit. Ski boots fit differently than your regular footwear. Properly fitted ski boots are the single most important factor for skiing. (They fit differently than regular footwear.) Modern alpine ski boots have rigid soles and attach to the ski at both toe and heel using a spring-loaded binding.

Downhill (also known as alpine) ski boots fit snug, with your toes touching the end of the ski boot, but not to the point of being cramped. Ski boot sizing also varies from your regular shoe size. Downhill ski boots use what’s called the Mondopoint sizing system. This is a measure of your feet in centimetres. The tighter the fit, the more control you will have over your skis. This creates the possibility for pressure points and pain, so finding your exact size is important. If the boot is too big, your toes have too much wiggle room, and will likely cause blisters. If the boot is too tight, it may reduce circulation (which will make your feet colder), and also cause blisters because of cramping.

It’s important to note that ski boots only come in full-size increments (24.5, 25.5, 26.5, etc.). You can achieve a half-size fit but technically the boot is identical to the full-size up or down. The half-size is achieved by using a thicker inner shell.

One final consideration is arch support. Ski boots don’t have great built-in insoles so over-the-counter insoles like Superfeet provide a cost-effective and comfortable solution for when you’re on skis.

Common skiing foot conditions

Frostbite: ski conditions are often cold, and you can be outside for hours on end. Prolonged exposure to cold puts your feet at risk of frostnip or frostbite. Invest in a quality pair of socks (like Merino wool) that both wick moisture away from your feet, and stay warm.
Athlete’s foot: Fungi thrive in dark moist areas and feed on keratin – a primary component of the epidermis (the outer layer of human skin). This means that our feet, which spend most of the day bound up in socks and shoes, present an ideal environment for the proliferation of a fungal infection. Athlete’s foot thrives on damp socks or tight-fitting footwear, especially those made of non-breathable materials. Another word of caution: if you’re renting equipment, beware of possible fungus. Shared rentals can be ripe with the type of fungus that causes athlete’s foot and toenail fungus. These conditions stem from dark, warm, and moist environments – in other words, the exact kind of environment of ski boots. To reduce your risk of foot fungus, rub your feet with antiperspirant before skiing to keep your feet dry, and do a proper wash of your feet afterwards.
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes ski boot blisters and chafing.
Discoloured toenails: If your boots are too tight, you run the risk of damaging your toenail. Discoloured toenails are caused by trauma to the toenail. It may start out as a reddish-purple colour and then gradually change to black. This can be due to major trauma, such as dropping something on your toe, or repetitive minor traumas, such as exercising in shoes that are too small. The black colour typically comes from bruising or blood beneath the nail.

Snowboarding

Ever since its introduction in the 1960s, snowboarding has become increasingly popular, with skiers and snowboarders now sharing the slopes. Like skateboarding, the feet are loosely bound perpendicular to the board. Generally, the chance of injury to the lower body is less in snowboarding than it is in skiing.

In snowboarding, your feet do not release if you fall, whereas with skiing your skis detach. The mechanical support provided by the feet being locked to the snowboard has the effect of reducing the likelihood of knee injury – 15% of snowboard injuries are to the knee, compared with 45% of all skiing injuries. However, upper body injuries (like to your torso, or wrists), are much higher amongst snowboarders.

Still, snowboarders are prone to injury to their feet and legs – specifically sprains, which account for around 40% of injuries.

Snowboard boots

Snowboard boots are built dissimilarly from ski boots. They’re much less rigid, more comfortable, and provide greater flexibility.

Snowboard boot sizing is very similar to street shoe sizing except it’s much more important to get right. Your feet should be comfortably snug within your boots without having any pinches or pokes that can cause poor circulation. Your toes should be able to wiggle slightly but not be able to move forward or backwards. Buying boots that are a little snug is a good idea because boots tend to loosen with time and can open up some space after a while. Additionally, snowboard boots are often laced. This means you can customize the fit (or lacing system) like you can with your shoes.

Snowboard boots don’t need as snug a fit because your feet are strapped into the board. This means you’re less likely to need boots that may be tighter-fitting.

Common snowboarding foot conditions

Frostbite: like with skiing, frostbite, and frostnip are common foot conditions experienced by snowboarders. Pack a warm pair of socks, or use toe warmers for added heat.
Athlete’s foot
Blisters: With boots too tight, blisters will form where there is continuous pressure. If the boots are too loose, blisters and chafing will occur where rubbing takes place, usually at the heel and sides of the feet. Additionally, excessive sweat build-up promotes snowboard boot blisters and chafing.
Foot odour
Twisted ankles: snowboarder’s ankle. Fractures of the talus bone are rare in other sports but account for 2% of snowboard injuries – a lateral process talus fracture is sometimes called “snowboarder’s ankle” by medical staff.

Cross-country skiing

Cross-country ski boots are fortunately less like ski boots and more like bicycle shoes. Downhill ski boots are heavier, stiffer, and have a higher cuff, whereas cross-country ski boots are lighter, have a lower cuff, and are more flexible as the attachment system is built differently.

Generally, cross-country skiing is great for your fitness, as it’s a full-body workout. As with running in winter, proper stretching is vital before cross-country skiing. In cross-country skiing, the heel goes up and down constantly. Without properly loosening up first, the motion can result in painful Achilles tendinitis and plantar fasciitis, among other problems.

Common cross-country skiing foot conditions

Frostbite
Athlete’s foot
Blisters
Foot odour
Achilles tendonitis: Because the heel is not locked into place with cross-country skiing, the Achilles heel is more prone to aggravation. Achilles tendonitis is a painful condition that occurs when the Achilles tendon (the tendon at the back of the ankle that connects your heel to your calf) becomes inflamed. It is characterized by pain and swelling above the back of the heel when running or walking. As it progresses, it can make climbing stairs, or any movement involving the foot and ankle, very difficult.

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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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January 7, 2022

10 Tips To Make Winter Running Enjoyable

Running is one of the most beneficial and rewarding forms of exercise. Although there is a risk of injury, the benefits largely outweigh the risks. Through running, you can build cardiovascular strength and respiratory health, strengthen the immune system, reduce the risk of certain diseases, lessen stress, anxiety, and depression, among other benefits. Outdoor running is also a year-round activity, although running in winter presents unique challenges. Footing, temperature, wind, and daylight all play a role in running's accessibility, and importantly, its enjoyability. Running in winter comes with a certain level of discomfort (especially if you dislike the cold), and requires proper planning and taking the right precautions. We're here to help you prepare, and make the most of winter running. In this article, you'll learn about 10 different ways to make winter running more enjoyable. 1. Be visible Winter is the darkest time of year, regardless of how you interpret it. There is simply less daylight to run. With longer nights and shorter days, runs in the dark are inevitable. Your best protection against darkness is to wear bright clothing (avoid dark, neutral colours), and invest in either a headlamp, a running-specific light, or a lighted reflective safety vest. Not only will you yourself be able to see better, others on the road will be able to see you better too. A good rule of thumb to keep in mind is: just because you see them, doesn't mean they see you. While brighter apparel and lights help, being cautious of cars and cyclists (if they're out) will make running in winter safer. 2. Plan your warm-up and cool down A great way to get injured is to start running without any warmup at all. Your warmup could be as simple as some light stretching or even walking for 5 minutes outside before running. If you're unable to do a warmup, start off slowly, allow your body time to adjust to the physical activity, then resume your normal pace. Picture this: you sit at home or at work for 8-10 hours a day. Your muscles are likely tight, and your body has been sedentary so you aren't exercise-ready. Taking the 5-10 minutes of light exercises (it could be calf raises, or jogging on the spot, or some of these dynamic stretches for runners) will improve your time running and will make it more enjoyable since you'll be ready. It's even more important to stretch after exercise: After physical activity, lactic acid builds up around your muscles, which makes them stiff, sore and tired. The muscles then tighten, which over time will cause significant injury. Stretching after physical activity counteracts this: it promotes circulation, breaks up the lactic acid, and loosens and restores your muscles to their optimal form. 3. Know your route Plan your route ahead of time. Or, run a route you know. Planning a new route keeps your routine fresh, and allows you to explore a trail or a neighbourhood you've never seen. Breaking up the repetition of the same route over and over can also freshen up the experience. But it also requires the necessary planning to make sure you don't get lost. The advantage of running a route you're used to is it reduces the risk of getting lost and allows you to adequately time your run within your limits. Regardless of where you run, bring your phone, a credit card, and a mask in case you need to find a way home, or in case of emergency. Tell people where you're running. And, if necessary, use a GPS watch to track your run, and map out a return route if needed. 4. The treadmill and elliptical are your friends It's OK to say "no" to running outside. Sometimes, it can be more enjoyable to turn on your favourite show, stay indoors, and run or walk on your treadmill or elliptical. This way, you avoid winter conditions, and you can easily control your pace. These machines can be adjusted for the pace (speed), and elevation (steepness), without the thought of slipping on ice. If you're a beginner runner or have back and joint issues, an elliptical can be a great running companion; they give you all of the benefits of running without the heavy impact on your feet and joints. 5. Set a goal A great way to make running more enjoyable in the winter is to work towards a goal. For example, you can make it a goal to: Run 3 times a week for a month Work your way up to a 20 minute run with no walking (you can do more or less depending on your fitness level) Run 20km this winter It should also go without saying that this can also tie into a New Year's resolution. Start small, be consistent, and progress bit by bit towards your goal. This can shift your mindset to focusing on the day or the week, instead of dreading the fact that there are still 2-3 months left of winter. Best of all, because winter running takes more strength, when the weather warms up running will be a breeze and you'll be ready to set your goals higher. 6. Wear winter-proof running shoes Shoes are a runner's best friend. Running shoes are specifically made for this activity, and many brands offer specific winter-proof versions of their most common models. These winter features might include better traction, Gore-Tex, or warmth. Check out our post on the best winter running shoes to find out more on how to winterproof your running. Wearing supportive and running-specific footwear can help fend off common injuries and foot conditions. These include plantar fasciitis, blisters, Achilles tendonitis, and metatarsalgia. 7. Stay hydrated Although it may not feel as though we sweat as much in the winter, it's still critical to stay hydrated. You should hydrate both before, and after your run. Dehydration is harder to spot as you may expect it less in the cold (you may not even recognize the fact that you're losing water due to the cold or layers of apparel). 8. Know when it's too cold Recognize when it's too cold to run outside. If it hurts to breathe, then it's likely that you're best to stay indoors and find an alternative means of physical activity (i.e.: yoga, treadmill/elliptical running, spinning, resistance exercises). Taking the proper precaution(s) can help prevent temperature-related injury, and knowing the conditions can also help you prepare for the footing outside (i.e.: ice, snow, slush, etc.). 9. Layer up and dress for the weather Once you start running, you'll heat up to compensate - unless it's cold and windy. In that case, layer appropriately, so you can add or remove layers depending on the changing conditions. Importantly, you'll want to keep your extremities warm since they're most at risk of frostbite or frostnip. Wear warm socks, use gloves, and wear a hand band or toque to cover your ears. Toes, ears, nose, cheeks, and fingers are most at-risk of developing frostbite. The best way to layer up is with technical fabrics. These are thin layers of apparel that wick moisture away from your body. Layering also means you have greater control over your body temperature since you'll be able to add or shed multiple layers accordingly. While it's important to make sure you're dressed warm enough, don't dress too warm. Dressing too warm can cause excessive sweating. Sweating is our body's natural way to cool itself down, which can be dangerous when you're already out in the cold. Not only will this make your run extremely unpleasant, it can also injury, frost-bite or even hypothermia. 10. Run together (or with your dog!) Running is better together. Make your exercise social by pairing up with a running buddy (if safe to do so). Doing this will help keep you accountable for your goals, and help motivate you. Additionally, you can socialize your exercise by posting your progress publicly through Strava, Garmin Connect, Runkeeper, or any of the other handful of free or paid running apps available. Social running can also include your non-human friends. Running with your pet is a great way to give both you and your furry companion some much needed exercise.

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://www.youtube.com/shorts/TnDaLrqYTac Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles (Superfeet) Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 28, 2024

5 Ways Cold and Wet Weather Impacts Your Feet

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold. 5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels. The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue. This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction. As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises. Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention. Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer. 3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges. Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit! And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile. Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it. When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 17, 2024

6 Foot Exercises to Strengthen and Protect Your Feet

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today! Ball Stretch View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work. Sit or stand comfortably and place the ball under your foot. Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes. Switch to the other foot. Toe Pulls View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness. Sit with your legs extended in front of you and your back straight. Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds. Release and repeat 2-3 times, focusing on a slow, controlled stretch. (Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch. Toe Flex and Raise View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise. Stand with your feet flat and toes planted firmly on the ground. Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor. Repeat the movement 10-15 times, focusing on control. Ankle Circles View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This stretch helps strengthen your ankles and can improve general mobility. Sit or stand with one foot lifted slightly off the ground. Rotate your ankle slowly in large circles, first clockwise, then counterclockwise. Repeat 10 times in each direction, then switch to the other ankle. Calf Stretch on a Step A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs! Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance. Lower your heels slowly below the step, feeling a stretch in your calves. Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times. Marble Pick-Ups View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand. Place small objects (like marbles) on the floor in front of you while seated. Use your toes to pick up each object and drop them into a nearby bowl or container. Repeat with both feet, aiming for 10-15 picks per foot.

October 14, 2024

The Importance of Regular Foot Check-Ups: What to Expect During a Foot Clinic Visit

There are many at-home and natural remedies for foot pain that work, but there’s no denying the importance of foot exams with a top Toronto chiropodist. Some conditions require foot check-ups throughout the year and your foot clinic visits can make a big difference in not only your comfort levels, but your long-term health. Let’s take at what you can expect at a foot clinic appointment and why you should get your check-ups. What You Can Expect at a Foot Clinic This depends on if you’re visiting your foot clinic for the first time or are following up with a specific service, such as a custom orthotic casting and fitting or a medical pedicure. At Toronto’s Feet First Clinic, your first foot check-up—an initial foot assessment—helps determine your unique needs. It’s your chance to discuss any concerns so your chiropodist can tailor the care to what matters most to you. Many people schedule one if they have persistent foot pain, but you may also do it for diagnostic purposes, footwear recommendations and more. Why Schedule Regular Foot Check-ups? Regular foot care is mandatory if you have diabetes. Studies show that neglecting your feet and failing to visit your foot specialist may lead to infections, ulceration and limb loss. While they sound extreme and scary, chiropody services can help you prevent these problems. Chiropodist visits for diabetes include full examinations (particularly to assess for neuropathy), nail and skin care, wound debridement, and more. Some experts recommend coming in every 4-6 months, but this may be more or less, depending on your condition. Foot check-ups are also a must for anyone with arthritis, circulatory issues, a history of strain injuries like plantar fasciitis, chronic fungal infections, to name a few. They’re especially important as we get older. But really, anyone can benefit from a little foot TLC—whether you're on your feet all day or just looking to prevent future problems, regular check-ups help keep your feet healthy, pain-free, and ready to go wherever life takes you! An annual foot assessment is also a great preventative form of self care, like a wellness check for your feet. You don’t have to wait until you notice symptoms — assessments can catch early signs of the most common foot issues before they become painful.

October 10, 2024

Common Fall Foot Problems and How to Prevent Them

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article! Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form. One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic. It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels. Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall? It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting. While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable. Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings). Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

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