Written by Erica Halpern on November 12, 2026

How Compression Stockings Can Help During Pregnancy: Benefits, Circulation and Swollen Feet

Pregnancy brings many changes to your body, and some of the most noticeable happen in your feet and legs. Swollen ankles, tired legs, aching feet and varicose veins are common complaints, especially as pregnancy progresses.

But why does pregnancy cause these symptoms, and what can you do about them?

Compression stockings can help improve blood circulation in the legs, reduce swelling and relieve feelings of heaviness and discomfort during pregnancy. They work by applying graduated pressure to the legs, helping blood move upward toward the heart instead of pooling in the lower extremities.

For many pregnant people, properly fitted compression stockings can be a simple, non-invasive way to improve everyday comfort.

At Feet First Clinic, we can help you find properly fitted compression stockings based on your measurements, needs and prescribed compression level.

Key Takeaways: Compression Stockings During Pregnancy

Compression stockings can help reduce swelling in the feet, ankles and legs during pregnancy.
Pregnancy increases blood volume and fluid retention, while hormonal changes and pressure from the growing uterus can make it harder for blood to return from the legs to the heart.
Graduated compression stockings apply the greatest pressure at the ankle, with pressure gradually decreasing higher up the leg.
This pressure supports venous blood flow, helping reduce fluid buildup and feelings of heaviness or fatigue.
Compression stockings can also help relieve symptoms associated with pregnancy-related varicose veins.
Many people find compression stockings most helpful when worn during the day, particularly when standing or sitting for long periods.
Proper sizing matters. Compression stockings should feel supportive without causing pain, numbness or excessive tightness.
Your maternity healthcare provider can help determine the appropriate compression level, particularly if you have circulation problems or other medical conditions.

Feet First Clinic offers compression stocking fittings to help pregnant patients find the appropriate size, length and style for their needs.

Why Do Feet and Legs Swell During Pregnancy?

Swelling during pregnancy, also called edema, happens when excess fluid collects in the body’s tissues.

During pregnancy, your body retains more fluid than usual. Hormonal changes also affect blood vessels, while the growing uterus places pressure on veins that carry blood from the lower body back toward the heart.

These changes can slow the return of blood from the legs and contribute to fluid accumulating in the feet and ankles.

Gravity also plays a role. When you spend long periods standing or sitting, fluid can collect in the lower extremities, making swelling more noticeable toward the end of the day.

According to the NHS, pregnancy-related swelling commonly affects the feet, ankles and legs, especially after prolonged standing or during hot weather.

Figure 1: Why Pregnancy Causes Swollen Feet and Ankles

Figure 1. Pregnancy-related swelling occurs when increased fluid retention, hormonal changes and pressure from the growing uterus affect circulation and allow fluid to accumulate in the lower legs, ankles and feet.

How Do Compression Stockings Work During Pregnancy?

Compression stockings work by applying controlled pressure to the legs to support circulation and help blood return toward the heart.

Unlike regular socks, medical graduated compression stockings are designed to provide different amounts of pressure along the leg.

The pressure is typically:

Strongest at the ankle, where blood must work against gravity to travel upward.
Gradually reduced up the calf, supporting blood movement through the veins.
Lower higher up the leg, allowing blood to continue flowing toward the heart.

This graduated pressure helps reduce the amount of blood pooling in the lower legs. It can also help limit fluid leaking into surrounding tissues, reducing swelling.

Compression works alongside the body’s natural circulation system, particularly the calf muscle pump, which helps move blood upward when you walk or flex your ankles.

Figure 2: How Graduated Compression Improves Circulation

Figure 2. Graduated compression stockings provide the greatest pressure at the ankle, with pressure decreasing up the leg. This supports venous return toward the heart and helps reduce blood pooling and swelling in the lower extremities.

5 Benefits of Wearing Compression Stockings During Pregnancy

1. Reduce Swelling in the Feet and Ankles

One of the most common reasons pregnant people wear compression stockings is to manage swollen feet and ankles.

By supporting venous circulation, compression stockings can help reduce fluid buildup in the lower legs.

This may make it easier to wear shoes comfortably and reduce the feeling of tightness or puffiness around the ankles.

Compression stockings are among the measures recommended for managing normal pregnancy-related leg swelling, alongside leg elevation and regular movement.

2. Relieve Tired, Heavy and Aching Legs

Do your legs feel especially tired or heavy by the end of the day?

During pregnancy, changes in circulation can contribute to aching, fatigue and heaviness in the legs.

Compression stockings may help relieve these symptoms by supporting venous blood flow and reducing pooling in the lower extremities.

They can be particularly helpful for people who spend long periods standing or sitting, such as healthcare workers, teachers and office workers.

3. Help Manage Varicose Vein Symptoms

Varicose veins are enlarged, twisted veins that commonly appear in the legs.

Pregnancy can contribute to varicose veins because hormonal changes affect vein walls and increased pressure in the abdomen can make it more difficult for blood to return from the legs.

Compression stockings may help relieve associated symptoms such as:

Aching
Heaviness
Swelling
Leg discomfort

Although compression stockings do not necessarily prevent varicose veins from developing or make existing veins disappear, they can help manage symptoms.

The NHS recommends trying compression stockings for symptom relief during pregnancy.

4. Support Circulation During Prolonged Sitting or Standing

Remaining in one position for long periods can allow blood and fluid to collect in the lower legs.

Compression stockings may be helpful during:

Long work shifts
Desk work
Travel
Extended periods of standing
Days when swelling is particularly noticeable

Compression stockings are not a replacement for movement. Taking regular walking breaks, flexing your ankles and changing positions are also important.

Pregnancy increases the risk of blood clots, but everyday compression stockings should not be considered a substitute for medical clot-prevention measures when these are needed.

5. Improve Everyday Comfort

Swollen ankles and heavy legs can make ordinary activities more uncomfortable during pregnancy.

By helping manage swelling and venous symptoms, compression stockings may make it more comfortable to:

Walk
Stand
Work
Travel
Complete everyday activities

The benefits vary from person to person, but appropriately fitted compression stockings can be a useful addition to pregnancy foot and leg care.

Chart: Pregnancy Symptoms and How Compression Stockings May Help

Pregnancy symptom	Why it happens	How compression may help
Swollen feet and ankles	Increased fluid retention and venous pressure	Helps limit fluid accumulation
Heavy legs	Blood pooling and changes in venous return	Supports blood flow toward the heart
Aching legs	Venous pressure and prolonged standing	May reduce venous discomfort
Varicose vein symptoms	Increased venous pressure and changes in vein function	May relieve aching, swelling and heaviness
Discomfort during long periods of sitting	Reduced calf muscle activity	Supports venous circulation while seated

Table 1. Compression stockings may help manage common pregnancy-related leg symptoms, although the degree of benefit varies and not all swelling or leg pain is caused by venous circulation.

Are Compression Stockings Safe During Pregnancy?

Compression stockings are generally considered safe during pregnancy when properly selected and fitted.

They are commonly recommended to help manage pregnancy-related swelling and symptoms of varicose veins.

However, not every compression stocking is appropriate for every person.

People with certain circulation disorders, significant peripheral arterial disease, reduced sensation, fragile skin or other medical conditions should seek professional advice before using compression.

If your stockings cause pain, numbness, tingling, skin discolouration or significant discomfort, remove them and seek advice.

It’s also important to distinguish normal pregnancy swelling from symptoms that require medical attention.

Seek urgent medical assessment for sudden or severe swelling, especially swelling affecting the face or hands, or swelling accompanied by headache, visual changes or upper abdominal pain. These can be warning signs of pre-eclampsia.

Sudden swelling, redness, warmth or pain in one leg may indicate a blood clot and also requires urgent assessment. Chest pain or sudden difficulty breathing requires emergency care.

What Compression Level Is Best During Pregnancy?

Compression stockings come in different pressure levels, measured in millimetres of mercury (mmHg).

The appropriate level depends on your symptoms, medical history and the recommendation of your healthcare provider.

Compression Level Comparison

Compression level	General description	Pregnancy considerations
8–15 mmHg	Light support	May be suitable for general comfort
15–20 mmHg	Mild compression	Commonly used for mild swelling or leg fatigue
20–30 mmHg	Firm compression	May be prescribed for more significant venous symptoms
30–40 mmHg	Higher medical compression	Requires clinical assessment and supervision

Table 2. Compression ranges are general examples; product classifications vary by manufacturer and country. The appropriate compression level during pregnancy should be determined with a healthcare professional.

Higher compression is not necessarily better. Stockings need to provide enough support for the intended purpose without creating excessive pressure or discomfort.

Knee-High vs. Thigh-High Compression Stockings During Pregnancy

Compression stockings are available in several lengths.

Knee-High Compression Stockings

Knee-high stockings extend from the foot to just below the knee.

They are commonly used for:

Swollen ankles
Lower-leg swelling
Tired or heavy calves
General daytime leg support

For many people, knee-high stockings are convenient and easier to put on.

Thigh-High Compression Stockings

Thigh-high stockings extend above the knee and may be considered when compression is needed higher up the leg.

The appropriate length depends on symptoms, comfort and medical recommendations.

Maternity Compression Pantyhose

Maternity compression pantyhose provide compression through the legs and include a pregnancy-adapted abdominal section.

They may be considered when compression is required over a larger area of the legs.

A professional fitting can help determine the most appropriate length and style based on your needs.

When Should You Start Wearing Compression Stockings During Pregnancy?

There is no single point in pregnancy when everyone needs to begin wearing compression stockings.

Some people develop swelling or leg discomfort early in pregnancy, while others experience more noticeable symptoms during the second or third trimester.

Compression stockings may be considered when:

Your ankles begin swelling regularly
Your legs feel tired or heavy
You develop symptoms associated with varicose veins
You spend long periods standing or sitting
Your maternity healthcare provider recommends them

You do not necessarily need to wait until swelling becomes severe before discussing compression stockings with your healthcare provider.

When Should You Wear Compression Stockings?

For everyday swelling and leg discomfort, compression stockings are generally worn during waking hours.

Many people find it helpful to put them on in the morning, before swelling becomes more noticeable, and remove them before going to bed.

Your healthcare provider may recommend a different schedule depending on your medical needs.

Figure 3: A Typical Daily Compression Stocking Routine

Figure 3. For routine pregnancy-related swelling, compression stockings are often put on in the morning and worn throughout the day. Follow your healthcare provider’s instructions if a different schedule has been recommended.

Why Proper Compression Stocking Fitting Matters

Compression stockings are designed to apply specific amounts of pressure at different points along the leg.

If the stockings are too loose, they may not provide the intended compression.

If they are too tight, too short or improperly positioned, they may cause discomfort or create excessive pressure in certain areas.

A fitting typically includes measurements such as:

Ankle circumference
Calf circumference
Leg length
Thigh circumference, when required

Measurements are then compared with the manufacturer’s sizing chart.

Compression stockings should feel snug and supportive, but they should not cause pain or restrict circulation.

Because leg swelling can change throughout pregnancy, it may be necessary to reassess your measurements and fit.

How Feet First Clinic Can Help With Compression Stockings During Pregnancy

Finding the right compression stockings involves more than choosing a size off the shelf.

At Feet First Clinic, our team can help patients with compression stocking measurements, sizing and product selection.

Depending on your needs and prescription, we can help with:

Measuring your legs for proper sizing
Selecting knee-high, thigh-high or pantyhose styles
Choosing suitable materials and features
Ordering compression stockings
Providing guidance on putting them on and caring for them

A prescription from your healthcare provider can help establish the appropriate medical compression level.

Swollen Feet or Tired Legs During Pregnancy?

Feet First Clinic can help you find properly fitted compression stockings to support circulation and manage everyday leg discomfort.

Whether you’re experiencing swollen ankles, heavy legs or symptoms associated with varicose veins, our team can help you explore compression stocking options based on your needs.

Contact Feet First Clinic to arrange a compression stocking fitting.

Other Ways to Reduce Swollen Feet During Pregnancy

Compression stockings are just one way to manage pregnancy-related swelling.

Other strategies that may help include:

1. Elevate Your Feet

Resting with your feet elevated can help reduce fluid accumulation in the lower legs.

2. Keep Moving

Walking and gentle movement help activate the calf muscles, which assist blood flow back toward the heart.

3. Try Ankle Exercises

Simple ankle pumps and circles can encourage circulation, especially after prolonged sitting.

4. Avoid Standing for Too Long

If possible, alternate between standing, walking and sitting throughout the day.

5. Wear Comfortable Shoes

Pregnancy-related swelling can change how shoes fit. Choose footwear with adequate room and avoid shoes that pinch or compress your feet.

6. Stay Hydrated

Drinking adequate fluids supports normal body function. Do not deliberately restrict fluids to manage ordinary pregnancy swelling unless your healthcare provider advises it.

Frequently Asked Questions About Compression Stockings During Pregnancy

1. Are compression stockings good for pregnancy?

Yes. Properly fitted compression stockings can help manage common pregnancy-related symptoms such as swollen ankles, tired legs and discomfort associated with varicose veins. They support circulation by applying graduated pressure to the legs.

2. How do compression stockings help during pregnancy?

Compression stockings apply controlled pressure that is typically strongest at the ankle and gradually decreases up the leg. This helps support blood flow toward the heart, reduce blood pooling and limit fluid accumulation in the lower extremities.

3. Can compression stockings reduce swollen feet during pregnancy?

Yes. Compression stockings may help reduce swelling by supporting venous circulation and limiting fluid buildup in the feet and ankles. They are commonly used alongside leg elevation and regular movement.

4. Can compression stockings prevent varicose veins during pregnancy?

Compression stockings may relieve symptoms associated with varicose veins, including aching, heaviness and swelling. However, they do not reliably prevent varicose veins from developing.

5. When should I start wearing compression stockings during pregnancy?

There is no universal starting point. Some people begin wearing them when they develop swelling or leg discomfort, while others use them based on their healthcare provider’s recommendation.

6. What compression level is recommended during pregnancy?

The appropriate compression level depends on your symptoms and medical history. Mild compression, such as 15–20 mmHg, is often used for general support, while higher compression levels may be prescribed for specific medical needs. Consult your maternity healthcare provider for personalized advice.

7. Can I wear compression stockings all day while pregnant?

Many people wear compression stockings throughout the day and remove them before bed. The exact schedule depends on the type of stockings and your healthcare provider’s instructions.

8. Should I sleep in compression stockings during pregnancy?

For routine swelling and leg discomfort, compression stockings are generally removed before bedtime. However, certain medical situations may require a different schedule. Follow your healthcare provider’s advice.

9. Are knee-high compression stockings enough during pregnancy?

Knee-high stockings are often suitable for swelling and discomfort affecting the feet, ankles and lower legs. Thigh-high stockings or maternity pantyhose may be recommended for other needs.

10. Can compression stockings help with tired legs during pregnancy?

Yes. Compression stockings may help reduce feelings of heaviness, aching and fatigue by supporting venous blood flow and reducing pooling in the lower legs.

11. Can compression stockings prevent blood clots during pregnancy?

Medical compression stockings may be used as part of a clinician-directed blood clot prevention plan in certain situations. However, they are not a substitute for anticoagulant medication when that is indicated, and routine compression stockings should not be relied upon to prevent deep vein thrombosis.

12. How tight should compression stockings feel?

Compression stockings should feel snug and supportive without causing pain, numbness, tingling or skin discolouration. Proper measurements help ensure the stockings provide the intended pressure.

13. Do I need a prescription for compression stockings during pregnancy?

Some lower-compression products are available without a prescription. Higher medical compression levels may require a prescription, and insurance coverage may also depend on having one. Your healthcare provider can advise which level is appropriate.

14. Can I wear compression stockings after giving birth?

Yes, compression stockings may also be used after delivery when recommended by your healthcare provider. The postpartum period carries an increased risk of blood clots, so any medical prevention plan should be based on an individual risk assessment.

15. Where can I get fitted for pregnancy compression stockings in Toronto?

Feet First Clinic in Toronto offers compression stocking fittings. Our team can help measure your legs, select an appropriate size and style, and order compression stockings based on your prescription and individual needs.

The Bottom Line: Can Compression Stockings Make Pregnancy More Comfortable?

Compression stockings can be a useful way to manage swollen feet, tired legs and pregnancy-related venous discomfort.

By applying graduated pressure, they help support blood circulation from the legs back toward the heart, reducing pooling and helping limit swelling.

They may be particularly helpful for people who spend long periods sitting or standing, experience swollen ankles or develop symptoms associated with varicose veins.

However, getting the right compression level and fit is important.

At Feet First Clinic, our team can help you find properly fitted compression stockings to support your comfort during pregnancy.

Contact Feet First Clinic to arrange a compression stocking fitting and explore your options.

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. Since 2009, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

Call us at 416-769-3338 or Book Your Assessment Today!

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

PrevPrevious Protecting Your Body on the Hockey Rink

November 5, 2026

Protecting Your Body on the Hockey Rink

Hockey is Canada’s number one sport and has been enjoyed worldwide for over a century! Not only is hockey extremely fun to play, but it’s also an excellent form of cardiovascular exercise and vigorously works your lower body. Playing hockey increases your heart rate, which improves your body’s ability to build muscle and burn calories. Hockey is also beneficial for your mental health. Getting vigorous amounts of exercise releases endorphins. This puts you in a better mood and gives you additional energy. Playing hockey can also keep your brain sharp; this is because it can help improve your problem solving and decision-making skills. However, athletes should know that playing hockey comes with its fair share of risks. Hockey is one of the more aggressive sports; players can potentially experience concussions, lose teeth and break bones. Hockey players are also prone to several foot and ankle related injuries. Below, we break down the most common foot and ankle injuries that hockey players can experience: Common Hockey Injuries Skate or Lace Bite - One of the most common hockey injuries is known as lace bite (also occasionally referred to as skate bite), which occurs when you tie your laces too tight. Lace bite causes players to experience, ankle pain, redness and swelling Metatarsalgia or toe capsulitis - Caused by repetitive stress during push off Subungal hematomas (black toenails) and onycholysis (toes lifting) - Caused by the toes hitting the front of the skates. Ingrown toenails - From tight boots and push off forces Hallux limitus or rigidus - Caused by limited big toe movement in skates and more pressure with side strides Lisfranc stress injuries (midfoot) - From forceful lateral push offs Plantar fasciitis - Players with flat feet or limited ankle dorsiflexion are especially prone to this condition Anterior ankle impingement - Due to pressure around the front of the ankle and limited ankle dorsiflexion Achilles tendinopathy - From repetitive forceful plantarflexion Posterior ankle impingement - Occurs when the back of the ankle becomes painful, often in hockey players who skate with a forward-leaning stance. This injury is typically caused by repetitive pressure or pinching at the back of the ankle, leading to discomfort and stiffness during skating. Peroneal tendinopathy - From edge glides and lateral loads on the ankle and foot Posterior tibialis tendinopathy - From continuous overpronation and subluxation of the navicular bone Retrocalcaneal bursitis - Inflammation of the bursa located at the back of the heel, often caused by rubbing or pressure from the heel counter of a skate or shoe. This irritation can lead to pain along the back of the heel and on the sides of the Achilles tendon, making skating or walking uncomfortable. Haglund's deformity - A bony enlargement at the back of the heel that can develop from repeated rubbing and pressure from the heel counter of skates or shoes. This irritation causes pain along the back of the heel and may lead to the formation of a bony spur over time. Sever's disease - A common heel condition in children aged 8–14, caused by stress on the growth plate at the back of the heel. It leads to pain and swelling, which often worsens during and after skating or other physical activity. Hockey Safety Tips We know that a few potential injuries won’t stop hockey players from doing what they love; that’s why we put together this list of safety tips. Always Wear a Helmet Practically every hockey league (both professional and recreational) require players to wear a helmet. This requirement, which was put in place in 1979, is essential for several reasons. As mentioned earlier, hockey players are prone to head injuries, like concussions. Studies show that concussions account for approximately 2% to 14% of all hockey injuries. Additionally, concussions account for about 15% to 30% of all hockey-related head trauma. Although concussions are occasionally unavoidable, wearing a high-quality helmet can drastically decrease your risk of experiencing head trauma. So, why are modern helmets so effective? First of all, modern hockey helmets are made out of high-quality materials like vinyl nitrile and expanded polypropylene foam. These materials are made to disperse and absorb large amounts of impact. Additionally, modern hockey helmets are form-fitting; they are designed to cup and protect the orbital protuberance (the back of your head). Are you looking to protect more than just your head? Then you may want to consider buying a helmet with a visor and/or ear guards. These helmets are made to protect the remainder of your face from stray pucks, sticks and skates. Wear Skates That Have the Right “Fit” Having the right pair of skates is integral, especially if you want to perform at the best of your ability. Are you new to the sport? Then you may not know that buying a pair of skates is quite different from picking out a pair of shoes. Here are several key differences that you need to keep in mind: Size: The first thing you need to consider is the size. While looking for new skates, you need to remember that hockey skates have a different sizing system than traditional walking shoes. You should generally look for hockey skates that are one to one and a half sizes smaller than your everyday footwear. Are you buying skates for your child? Then you may want to get a pair that has a little bit of wiggle room. This way, if your child has a growth spurt, you won’t have to replace their skates instantly. Tightness: While playing hockey, athletes want their ankles to feel stable and secure. Wearing loose-fitting skates strains your ankles and can increase the risk of sprained or broken bones. Before hitting the ice, make sure that neither of your laces are untied. This will not only help you feel secure, but it will also lower the chances of you accidentally tripping. For extra security, you may want to wear a pair of thick socks. This will help keep your feet warm and fill in any additional space in the skates. Heel Movement: Can you lift or shift your heels in your current pair of skates? When your skates fit properly, you shouldn’t be able to move your heels at all. Instead, they should feel snug and continuously in one position. Wearing skates that don’t fit properly can cause your heels to shift in place. This can make your skin feel rough and potentially lead to painful blisters on the sides of your feet. Stay Hydrated During the sweltering summer heat, athletes are constantly reminded to drink as much water as possible — however, if you’re playing sports in the winter, like hockey, you still need to drink a sufficient amount of fluids. Drinking water is incredibly beneficial for athletes, as staying hydrated can: Improve your joint and muscle health Regulate your body temperature Prevent and lessen the severity of muscle cramps Failing to drink enough water can lead to dehydration; this happens when your body uses more fluids than it’s receiving. When this happens, your body slowly begins to shut down, and in some severe cases, dehydration can lead to short-term hospitalization. It can be challenging to pinpoint exactly when you (or one of your teammates) are feeling dehydrated, as other common issues share many of the symptoms. If you don’t know what to look for, then keep an eye out for the following signs: Dizzy/light-headed feeling Dry mouth Upset stomach Elevated heart rate To be safe, you should aim to drink at least 8 oz of water before playing. During the game, you should try to consume anywhere from 7 oz to 10 oz. Finally, you should have no less than 8 oz of water after the game is finished. This may seem like a lot of fluid, but your body will appreciate it. Wear Compression Stockings These garments are designed to apply therapeutic pressure to your feet and ankles. Wearing compression stockings can help improve the circulation in your lower body and decreases fluid retention. Fluid retention (also referred to as water retention and edema) generally stems from prolonged periods of sitting and/or standing. This condition causes extremities, likes your feet, to swell up and feel uncomfortable. Additionally, compression stockings are a cost-effective tool for reducing and managing blood clots. After experiencing a blood clot, some patients are advised to wear compression stockings for as long as two years. So, why are compression stockings so vital for hockey players? In short, compression stockings can improve your athletic performance. This is because compression stockings can: Increase your endurance Minimize muscle strain Improve your balance and stability Lower the risk of shins splits and other forms of soft tissue damage Additionally, if you wear compression stockings while doing your daily feet exercises, you can drastically decrease your recovery time (for lower-body injuries) — this means you can spend less time on the couch and more time on the ice. If you’re a female hockey player, you most likely want something that fits your body. That’s why many companies produce compression stockings for women as well as men. This makes them an accessible tool for both genders. With all of this in mind, it’s clear why athletes should always wear a pair of compression stockings underneath their uniforms. Wear Supportive Insoles Hockey skates often restrict the natural movement and flexibility of the foot and typically don’t provide enough support, which can make players more prone to the injuries discussed above. One way to reduce this risk is by wearing supportive insoles designed specifically for skates. Many players opt for custom orthotics to get personalized support that helps prevent and manage foot pain. You can get custom orthotics specifically constructed and designed for your favourite hockey skates. Over-the-counter hockey insoles can also provide added cushioning and stability. Some brands even make insoles specifically tailored for the unique fit of hockey skates.

August 20, 2026

6 Common Trail Running Injuries

Trail running? More like extreme running. Trail runners run for hours on end pushing their body to the limit. They endure brutal terrain, harsh conditions, and they put their feet through the wringer. When running at such extremes, it’s no wonder that injuries are common. Below are six of the most common trail running injuries, and what you can do to prevent and treat each of the pains. These injuries are not exclusively for trail runners, but are common because of the nature of the sport leaving the average runner more susceptible to these ailments. Metatarsalgia Metatarsal pain is discomfort in the small bones within the ball of your foot. Metatarsalgia can start off as a small bruise, and slight discomfort, but can quickly escalate into a serious injury like a metatarsal fracture. It can occur due to narrow footwear or running shoes being tied improperly. It can also occur with excessive forefoot running, meaning when extra pressure is placed on the front of the foot when running. Fortunately, most trail running shoes these days are built with a rock plate, a rigid piece of plastic within the midsole. The rock plate offers protection against sharp edges on the trail and is essential when running on more technical terrain when facing rocks, roots, and uneven surfaces. Alternative forms of prevention and treatment include using a metatarsal pad, icing the affected area, and self-massage by rolling your foot over a ball. You can also try doing the towel-gripping exercise below. When in doubt, and you’re not sure whether the injury is serious, take an extra day or two off of running as a precautionary measure and cross-train in the pool or on the bike instead. Achilles tendonitis Trail running consists of a lot of ups and downs. The undulating terrain is a lot different than say, road running. Constantly climbing and descending can add pressure on parts of your body like your Achilles tendon. When climbing or descending, stress is disproportionally allocated to your lower legs compared to running on flat land. Achilles tendinitis can be a sharp or dull pain in the back of the heel and can extend into your lower calf. Because the Achilles is such an essential part of your running economy, addressing the symptoms early is important to prevent the tendinitis to be long-lasting. When trail running, make sure to ease your way into it, and do not increase mileage too quickly. Doing a proper warm-up with calf raises and some stabilizing exercises can help prevent tendinitis and eliminates the period at the beginning of a run when you're running on stiff legs. It's also important to stretch your calves before and after a run - see the video demonstration below to see how. Cold muscles don’t fire properly, and they can lead to overcompensation, with that domino effect reaching your Achilles heel. If you have a history of Achilles tendonitis or ankle sprain/strains, then you may even want to also stretch mid-run as well to keep your calves loose - tight calves are a major contributing factor to developing Achilles' tendonitis. Ankle Sprains An ankle sprain is one of the most common trail running injuries. Because of the rugged terrain and unexpected obstacles that many trails present, all it takes is one wrong step to roll an ankle. When you sprain an ankle, you essentially over-stretch the ligaments or tear them in more serious cases, beyond their maximum. Immediate signs include swelling around the top of your foot or sides of the ankle, and tenderness. To lessen the lasting impacts of an ankle sprain, follow the PEACE (Protect, Elevate, Avoid anti-inflammatories, and Ice) & LOVE (Load, Optimism, Vascularization and Exercise) protocol. This reduces swelling, and the pain to subside. Before resuming your running, it's best to get your ankle evaluated by professional to avoid aggravating the injury. It's always good to do a proper warmup before trail running, and you can help prevent ankle sprains by working on mobility. Other ways of avoiding ankle sprains include planning your route ahead of time to account for mud and trail conditions, taking routes within your ability, and allowing adequate space between you and other runners as to not block your eyesight. If you still experience pain after extended rest, or the pain is extreme immediately, contact a healthcare professional to rule out more serious injuries like a tear or rupture. Blisters Thanks to being out on the trains for hours on end, blisters are another common trail running foot injury. Blisters can start small, like a hotspot somewhere on your foot, and get progressively worse if you don't address the chafing. Investing in proper running socks, and using some sort of anti-chafe cream like Vaseline can help prevent blisters in the first place. It's also important to make sure that your shoes and socks fit properly, as ill-fitting shoes and socks are a leading cause of blisters. Another potential cause of blisters is worn-out footwear. Blistering around a pressure point on the foot is one of the first signs that your shoes need to be replaced. If you feel a blister in the early stages, cover it with a band-aid or better yet, use medical paper tape. In fact, as published in a recent study, it’s reported "that inexpensive paper tape, the kind available at most drugstores, when applied to blister-prone areas prior to exercise, successfully reduced the incidence of foot blisters in those areas. The tape commonly known as surgical tape is used for wound treatment. It is only mildly adhesive — an advantage because it doesn’t tear the blisters if they do occur.” Sometimes the simplest measure can be the most effective. ITB Syndrome Iliotibial band (IT) syndrome (ITB syndrome) is one of the most frustrating and common trail running injuries. ITB syndrome can be described as an overuse injury of the connective tissues that are located on the outer thigh and knee. Thanks to the repeated climbs and descents of trail running, your IT band is exposed to more impact. Additionally, the IT band is stressed the most at certain flexion angles, like when ascending, while your knees and IT band take additional stress when descending. A warm-up with clamshells and stretching out your hip flexors pre-run can help with the pain and tightness. What you want to do here is activate and work the hip abductors, as muscle imbalances and weakness can be the source of the problem. Another great option are heel lifts: Heel lifts provide near-instant relief for ITB syndrome as it limits stress on the knee. If you do try heel lifts, make sure you use them in conjunction with strengthening exercises for the hips and gluteal muscles to address the root cause of the ITB syndrome (i.e.: gait issues, running technique, hip misalignment, knee strain, etc.). You don’t necessarily need complete rest from running, but you will need pain management and mileage reduction, if necessary. Investing in a proper foam roller and routinely working the band will help alleviate pain - just make sure that you don't roll over the actual IT band: New studies show that, instead, you want to foam-roll the gluteal and quadricep muscles, which are adjacent to the IT band. Stretching our your hip flexors can also help release your IT band. Plantar Fasciitis This pesky injury arises when you experience pain and inflammation within the tissue on the underside of your feet that connect your heel and toes. The pain can be anywhere from your heel to the ball of your feet and can be sharp or dull. We recently wrote more about plantar fasciitis, remedies, and prevention methods on our blog, which you can read here.

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 28, 2024

Why You Shouldn’t Ignore Foot and Ankle Swelling: Potential Causes and When to See a Specialist

Whether caused by an injury, circulation problems, or a chronic condition, foot and ankle swelling shouldn't be ignored. In this blog, we'll explore potential causes of swelling, when it might be a sign of something more serious, and how seeing a foot specialist at a Toronto foot clinic can help you get back on your feet. What is Foot Swelling? https://www.youtube.com/shorts/dFZVG-2ymxY The medical term for foot and ankle swelling is called edema. This term can also be used for swelling in other body parts. It is an accumulation of fluid leaking from small blood vessels into the tissues of the foot and ankle. This causes the area to appear puffy or enlarged. Swelling in the feet often occurs because of circulation issues, injuries, infections, or underlying health conditions. The lower extremities are especially vulnerable to swelling because gravity naturally pulls fluids downwards. The body’s circulatory and lymphatic systems typically manage this fluid, but when they’re not functioning optimally, fluid retention can occur. Your body’s inflamatory response to foot and ankle injuries, hormonal changes (pregnancy, etc.) and increased blood volume can also lead to swelling. Edema in the feet can range from a mild inconvenience to extremely distressing and debilitating. It can affect your gait pattern (the way you walk), make buying shoes that fit almost impossible, and coincide with other uncomfortable symptoms. You shouldn’t ignore foot and ankle swelling, even if you think you know the cause. This is because: It can get progressively worse It can signal a health condition you weren’t aware you had It can be a sign that a foot injury is more serious than you thought It can lead to other complications It may require prompt treatment Causes of Swollen Feet and Ankles There are numerous causes of swollen feet and ankles. Some are mild and going away over time, while others are more severe and debilitating and may require consistent assessments and check-ups with either a physician or a foot specialist, like a chiropodist or podiatrist. If you notice swelling within your feet that is new then discuss with with you physician. Common causes of foot and ankle swelling include: Injury. Sprains, fractures, and strains can cause localized swelling due to inflammation in the injured tissues. To protect yourself, check out the best ways to prevent foot injuries. Infections. Conditions like cellulitis, a bacterial skin infection, can lead to swelling, redness, and warmth in the affected area. Venous insufficiency. This is a term for damaged vein valves and in some circumstances be caused by deep vein thrombosis (DVT) or malformation in the leg veins. General venous insufficiency is common especially as we age. Poor blood flow from the legs back to the heart causes fluid buildup, leading to swelling in the lower legs and feet. Lymphedema. Blocked or damaged lymphatic vessels prevent fluid drainage, causing chronic swelling, often in one leg or foot. Heart, kidney, or liver disease. These conditions can disrupt fluid balance in the body, leading to retention in the feet and ankles. Pregnancy: Increased blood volume and pressure from the growing uterus can cause fluid accumulation, especially in the lower extremities. Prolonged standing or sitting. Sitting in one position OR standing for extended periods can cause fluid to pool in the legs and feet due to gravity. Office workers, restaurant servers, cooks, flight attendants, and more can experience mild swelling simply due to their occupation. Gout. Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to the formation of urate crystals in joints. The result is intense burning pain, redness, and swelling, particularly in the big toe. Improving your diet may be able to help with flair ups. Diabetes: The top of the feet and ankles can swell due to nerve damage caused by diabetic neuropathy. Diet. High sodium diets can cause excessive swelling in the legs. Signs Your Swollen Feet and Ankles May be Serious https://www.youtube.com/shorts/dD0T2wUUFdQ Below are some coinciding symptoms that may be tell-tale sign of a health condition. As always, if anything is new, then to see your physician rather than to leave it: Burning sensation. Persistent burning in the feet along with swelling could indicate nerve damage. Redness and warmth. Swelling accompanied by redness, warmth, and tenderness may signal an infection, such as cellulitis, that needs attention. Sudden onset of swelling. Rapid or sudden swelling in one leg could indicate a blood clot or deep vein thrombosis (DVT)s. This condition requires urgent care. Pain: Severe pain along with swelling, especially after an injury, may point to a fracture or ligament damage. Swelling in one foot only: Sometimes localized issues can indicate a more severe and specific problem. Shortness of breath or chest pain. These symptoms can indicate heart or lung issues, like congestive heart failure, and requires immediate medical help. Skin Changes: Discolored, tight, or shiny skin over swollen areas may suggest lymphatic or circulatory issues needing evaluation. Red toes or dark blue skin can signify peripheral artery disease, coronary heart disease, high blood pressure and more. Persistent or worsening swelling. Swelling that doesn’t improve or worsens over time could be a sign of an underlying health condition that needs treatment. When to See a Podiatrist or Chiropodist: Treatment https://www.youtube.com/shorts/IryRcL4JPjI You should always see a physician or foot specialist if you’re experiencing discomfort in any capacity. Remember: foot issues are not “normal.” Because foot and ankle swelling is usually caused by an underlying medical condition, you should first see your family doctor. They can refer you to the appropriate specialists and run the necessary testing to determine what is causing the swelling. Your treatment options may target edema directly, or they may target the underlying health condition. Once you determine the underlying cause of the foot swelling, a foot specialist or foot clinic can provide solutions to manage and accommodate the condition, so you can live your life as comfortably as possible. Below are some services a foot clinic can offer to help foot and ankle swelling: Compression Socks Compression stockings are a great option for venous insufficiency, pregnancy, fatigue-related swelling, and sometimes even underlying health conditions like lymphadema. They reduce swelling by promoting blood flow and limiting fluid buildup in the lower extremities. A common myth is that they are clunky, noticeable medical devices that clash with your clothing, but they are actually quite fashionable and sleek. Most people will not even realize you are wearing them. You can get standard knee-high socks or even pantyhose, depending on how your activities and how you want to dress them up. You can get a prescription from a physician, and then stop by our Toronto foot clinic, where our certified fitters can measure you and help you select the best stockings for you. As compression stockings can be contraindicated for some conditions (like diabetes and periphery artery disease), it's strongly recommended that you first visit discuss compression stockings with your family doctor if you have any underlying health concerns. Orthopedic Footwear Orthopedic shoes can accommodate swelling by offering several key features designed to provide comfort and support: Adjustable straps and laces. Many orthopedic shoes come with adjustable fastenings that allow for a customizable fit, accommodating changes in foot size due to swelling. Wide toe boxes. These shoes often have a wider, more spacious toe area, which helps to prevent pressure on swollen feet and allows room for expansion. Elastic materials. Some orthopedic shoes are made with elastic or stretchable fabrics, allowing them to gently conform to the shape of the foot and adjust to fluctuations in swelling throughout the day. Extra depth. Orthopedic shoes often have a deeper design, providing more room for foot swelling and preventing tightness that could worsen discomfort. By combining these features, orthopedic shoes can help manage swelling while providing the support needed for optimal foot health. Diabetic Foot Care https://www.youtube.com/shorts/4P3UiDSFzr4 If your edema is caused by diabetic neuropathy or periphery artery disease, diabetic foot care at a foot clinic should be a part of your monthly routine. At a diabetic foot care appointment, your chiropodist will monitor your foot health. They'll examine your feet to check for sensation, circulation, and check for any potential causes for concerns - like disease progression and worsening circulation issues. Routine diabetic foot care also involves wound and nail care, diabetic foot education, and more. While these practices don’t directly target swelling, they are all interconnected and help reduce the risk of complications that can worsen swelling. Biomechanical Assessment If your swelling coincides with an injury and other chronic foot pain, a biomechanical assessment and gait analysis with a chiropodist can help. A chiropodist can then diagnose any underlying muscular or biomechanical issues that are causing or contributing to the foot pain, and make treatment recommendations like custom orthotics. Additional Swollen Foot and Ankle Treatments RICE Method The RICE method is an acronym for a popular at-home treatment routine for acute foot injuries: rest (avoiding activities that strain the foot), ice (applying cold packs to reduce swelling and pain), compression (using bandages, tape, compression socks, and more to limit swelling), and elevation (raising the foot above heart level to help drain excess fluid). If you're Treatments That Target Underlying Health Conditions When foot swelling is linked to serious underlying health conditions, treatments aim to address the root cause and prevent further complications. For example, conditions like heart failure, managing the condition with medications can help reduce fluid retention and ease swelling. In cases of kidney disease, doctors may adjust medications and recommend dietary changes to help the kidneys function more effectively, reducing the build-up of excess fluid in the body. In some lymphatic conditions, such as lymphedema, may be treated with specialized therapy, including manual lymph drainage to help encourage the movement of fluid away from the swollen areas. Compression therapy is also helpful for lymph conditions. Each treatment is tailored to the specific health condition causing the swelling, and addressing the underlying issue can significantly reduce or even prevent the recurrence of swelling. Regular monitoring and early intervention are key to managing these conditions effectively. https://youtube.com/shorts/2mS-9D7LHq4?si=bOOBryZI6ne5VrtP

September 23, 2024

Preparing Your Feet for Fall: Essential Tips for Comfort and Support

The leaves are starting to change colour and the temperatures are taking a dip! What does that mean for your feet? A lot! Seasonal changes have a big impact on our foot health, which is why it's important to prepare your feet for fall — especially if you have a foot condition. To help you our, we compiled our Toronto foot specialists' top foot care tips for fall to keep your feet comfortable and healthy as you transition into cooler days. From selecting the right footwear to vigilant skin care, a little preparation can go a long way in keeping you cozy and supported. Moisturizing, Skin Care and Protection We all get thirsty, and the same thing happens to your skin — especially when the summer’s humidity is replaced with colder air that prevents it from retaining moisture. One of the best ways to prepare your feet for fall is by focusing on hydrating your skin. Moisturizing your feet regularly will help you fight painful issues, like cracked heels. Incorporate a rich foot cream, for instance Gehwol’s Salve for Cracked Skin, if you notice dry cracks in your heels. For a more preventative approach, moisturize every day to lock in moisture and keep your skin soft, and then exfoliate to remove dead skin cells. This lets the moisturizer penetrate deeply. For instance you could try Soft Feet Cream from Gehwol; it binds moisture to the deepest layers of the skin and strengthens its natural defence. Learn more with our comprehensive moisturizing guide. https://youtube.com/shorts/JkHzT9z8fiU?si=Ss8SE6Ra--EsmC-9 Fall Shoe Tips and Supportive Fall Footwear Cold air can exacerbate foot pain by messing with your blood circulation. Healthy shoes can help offset this and make a world of difference. Look for cozy fall boots, ideal for everyday wear. These include ankle boots with sturdy soles, a solid grip to prevent falls, good arch support, and cushioning. Additionally, consider shoes made from waterproof materials, like Gore-Tex fabric, to protect against the elements. Not only will this help with fall foot comfort, but it will also keep your feet dry and warm as the weather cools down. Damp feet can cause issues like blisters, infections and foot odour. For those extra cold days, you should wear boots with soft materials, like fleece or shearling, for insulation against the cold. You never know when the snow falls and below-zero temperatures will begin, so having a pair of boots like this ready to wear is always wise. Lastly, your fall shoes might work even better if you wear them with custom orthotics. Ask your chiropodist if they can help you. Our Toronto foot clinic is known for our excellent shoe shopping tips, particularly for the fall and winter. We can also provide a complimentary shoe fitting service for when you don’t know where to start with your fall shoe hunting. Foot Conditions Requiring Extra Care in Fall If you have arthritis or diabetes, fall foot care is even more important. That's why one of our top fall foot care tips is to pay close attention to your foot health and regularly visit your chiropodist so they can keep an eye on your feet - especially if you have vulnerable feet. Arthritis sufferers may find that the cold exacerbates joint stiffness and pain. The lower temperatures can cause muscles to tighten, putting additional strain on already sensitive joints. For people with diabetes, the reduced blood circulation can be extra dangerous and worsen the body’s already compromised healing abilities. Ulcers, infections and even frostbite can be big problems during the chilly months. https://youtube.com/shorts/1aaNATnXvWw?si=quPmbNd2W84aqJXQ

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