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July 8, 2024
Shock absorption sounds like a superpower! But it’s actually a term describing how our shoes provide impact protection from the ground, floors and pavement. This benefits our foot health, but it also begins the upward “chain of command” of protecting the joints, bones and muscles in our knees, back and legs. Shock absorption in shoes typically involves innovative footwear technology and high-quality shoe design. Let’s review everything you need to know about this fascinating topic!
The Science Behind Shock Absorption in Shoes
You may be familiar with how cars have pump-like systems called shock absorbers, which dampen impulses from driving on the pavement. Your shoes are similar, but the physics are a little different!
Shoes with a good amount of shock absorption may include the following components:
Solid shoe cushioning in the insole, often made from gel, foam, etc.
Midsoles made from comfortable and sometimes dense materials, like EVA foam. These midsoles are often able to compress and then return to their original shape during movement.
Durable outsoles, made from materials like rubber.
Extra heel cushioning for heel striking.
These features work together to protect your feet from developing musculoskeletal foot conditions, which include but aren't limited to:
Plantar fasciitis
Heel spurs
Metatarsalgia
Different types of arthritis
Achilles Tendonitis
Think about it this way: nobody wants to walk a mile in flip flops! There would be virtually nothing in between the bottom of your foot and the ground’s surface, and you would feel fatigue, pain and overall discomfort afterwards. The longer you ignore foot support and shock absorption, the more wear and tear you will sustain!
And this affects more than just your feet — your entire body feels the impact. The pain starts at the foundation, your feet, but it will trickle upward to other body parts (knees, back, etc) since your muscles, ligaments, tendons and bones are all connected to ensure our body moves efficiently and with stability.
Who Needs Shock Absorption The Most?
Athletes, especially runners, benefit from shock absorption. With each stride, they are hitting the pavement, trails and floors harder than anyone else. They need high-quality athletic footwear that retains most of its shock absorbing abilities after long-term use.
But it’s not just all-star athletes. Everyday folks enjoying an outdoor walk in downtown Toronto; the longer the walk the more shock absorption you'll need. People with disabilities like severe arthritis or those with foot conditions like bunions or hammertoes, to name a few, should also be mindful of the grounds impact on the feet and body.
A Final Note on Shock Absorption
Shock absorption can be a balancing act. Sometimes “less is more" and you want to be careful of completely eliminating the “ground feel.”
For example, overly cushioned shoes and a very elevated outsole might not be right for people with mobility challenges or those who need walking shoes instead of running shoes. Both can lead to instability and a heightened risk of sustaining a foot injury.
Athletes should also be careful. Sometimes, too soft or too thick soles can affect sensory feedback and lead to a fall.
June 13, 2024
Did you know that the joint at the base of our big toe bears about 40% of our bodyweight when we move? It plays a significant role when we walk and run, and because of the weight it bears (literally), it's prone to arthritis. This condition is called hallux rigidus (often referred to as "stiff big toe") and it causes the joint to lose its range of motion. While a "stiff joint" may seem small, it actually can significantly alter our biomechanics and can cause pain and difficulty walking and running. While non-surgical treatments such as medication, orthotics, and physical therapy can help in the early stages, more severe cases may require surgical intervention.
One such surgical procedure to treat hallux rigidus is a cheilectomy. This article will explore what a cheilectomy is, its benefits, risks, and the recovery process.
What is a cheilectomy
A side-by-side of two feet: on the left is the post-surgical foot with a surgical shoe. On the right is the equivalent surgical reference for where the surgery is done and the incision size.
A cheilectomy is a surgical procedure that alleviates pain and restores motion in the big toe joint affected by hallux rigidus. This procedure removes bone spurs (osteophytes) and diseased tissue from the top of the metatarsal bone, which reduces pain and allows the joint to move more freely.
Cheilectomy: The procedure
A cheilectomy is usually done under local or general anaesthesia. The surgeon makes an incision over the top of the affected joint and then carefully removes the excess bone and tissue and smooths the joint surface. This frees up more space for joint movement. In some cases, the surgeon may do additional procedures, such as joint capsule release or cartilage repair, to improve the outcome.
Cheilectomy: The benefits
An aerial view of a bone spur above the first MTP joint (left foot, right of image).
Pain relief: A cheilectomy can significantly reduce pain and discomfort associated with hallux rigidus by eliminating bone spurs and diseased tissue.
Improved motion: The procedure frees up space around the big toe joint, which gives it more room to move around and restores the toe's flexibility and range of motion. This makes walking, running, and other activities more comfortable.
Preservation of joint function: Unlike more invasive procedures like joint fusion, a cheilectomy aims to preserve the natural mechanics of the big toe joint, which helps maintain its function and stability.
The same foot with the bone spur above the first MTP joint removed.
Cheilectomy: Risks and considerations
While cheilectomy is generally considered safe and effective, like any surgical procedure, it carries certain risks. These include infection, bleeding and nerve damage. There are also many factors that can affect the outcome, such as the severity of the condition, age, and the patient's overall foot health. If you're considering a cheilectomy, it's important to discuss the risks and the benefits with your healthcare provider so that you can manage your expectations properly assess with a cheilectomy is right for you.
Cheilectomy: What's the recovery?
Following a cheilectomy, it's normal to experience discomfort and swelling. You can manage this with pain medication and elevation. You'll also need to do physiotherapy during the recovery process to restore the strength and flexibility in the toe joint.
Most patients are fully weight-bearing immediately after the surgery, and can usually return to light activities within a few weeks; however full recovery takes several months. Stitches are typically removed 2 weeks after the procedure. It's important to follow post-operative instructions from the surgeon and to attend routine follow-up appointments to monitor the progress.
April 29, 2024
Heel pain is a common complaint affecting individuals of all ages and lifestyles, from athletes to office workers. It can be frustrating and debilitating, whether it's caused by plantar fasciitis, heel spurs, or Achilles tendonitis. Fortunately, you can take steps to prevent heel pain and keep your feet happy and healthy.
This blog post explores practical tips and exercises for preventing heel pain and maintaining optimal foot health.
Causes of heel pain
Before diving into prevention strategies, it's essential to understand the common causes of heel pain. Plantar fasciitis, the inflammation of the band of tissue that runs along the bottom of the foot, is one of the leading causes of heel pain. Other culprits include:
Heel spurs
Bony growths on the heel bone
Achilles tendonitis
Inflammation of the Achilles tendon at the back of the heel
Factors such as improper footwear, overuse, obesity, and poor foot mechanics can contribute to the development of heel pain.
Heel pain prevention tips
Choose supportive footwear. Invest in shoes that provide adequate arch support, cushioning, and stability. Look for options with a slightly elevated heel to reduce strain on the Achilles tendon and plantar fascia.
Maintain a healthy weight. Excess weight can put added pressure on the feet and exacerbate heel pain. Maintain a healthy weight through a balanced diet and regular exercise to reduce the risk of developing heel pain.
Gradually increase activity. Avoid sudden increases in physical activity, such as jumping into a rigorous exercise routine or increasing mileage too quickly. Gradually increase activity levels to allow your feet time to adapt and prevent overuse injuries.
Stretch regularly. Incorporate stretching exercises into your daily routine to improve flexibility and prevent tightness in the calf muscles and Achilles tendon. Focus on stretching the calves, hamstrings, and plantar fascia to alleviate tension and reduce heel strain.
Practice good foot mechanics. Pay attention to your foot mechanics when walking, running, or participating in sports. Avoid overpronation or excessive rolling inward of the feet, as this can strain the plantar fascia and Achilles tendon.
Heel pain exercises
Calf stretch. Stand facing a wall with one foot in front of the other, keeping the back leg straight and the heel on the ground. Lean forward, bending the front knee until you feel a stretch in the calf of the back leg. Hold for 30 seconds, then switch sides.
Plantar fascia stretch. Sit on the floor with one leg extended before you. Loop a towel around the foot and gently pull the toes towards you until you feel a stretch along the bottom of the foot. Hold for 30 seconds, then switch sides.
Achilles tendon stretch. Stand facing a wall with one foot in front of the other. Place your hands on the wall at shoulder height and lean forward, bending the front knee until you feel a stretch in the back of the lower leg. Hold for 30 seconds, then switch sides.
Heel pain can be debilitating and impact daily activities and quality of life. Incorporating these prevention tips and exercises into your routine can reduce the risk of developing heel pain and keep your feet healthy and pain-free. Remember to listen to your body and seek professional medical attention if you experience persistent or severe heel pain.
September 18, 2023
Although it may sound scary, ankle cracking isn't necessarily a sign to worry about. Often, ankle cracking is normal and, fortunately, harmless.
There's a minor chance ankle popping can signify an underlying condition like a sprain or tendon damage, but that's not generally the case. Ankle cracking or popping when rotating can be a common occurrence for some people.
However, this doesn't mean you should ignore ankle cracking altogether. You should monitor and assess whether you experience pain elsewhere or any other symptoms associated with the ankle popping (for instance, deep pain that could be a sign of a stress fracture). Understanding your recent history also helps - be extra careful if you've experienced a recent injury or trauma.
Whether severe or a non-issue, we recommend brushing up on the possible reasons your ankle cracks when rotating. Read more in our comprehensive guide below.
Gas bubble release
The most common cause of ankle cracks when rotating is cavitation. When you rotate your ankle, the movement can cause tiny gas bubbles to form and collapse within the synovial fluid that lubricates the joint. This sudden collapse of gas bubbles can produce an audible cracking or even popping sound. Ankle cracking in this context is normal and harmless.
Ligament or tendon movement
Ankle cracks when cracking can also be due to the movement of ligaments or tendons over bony structures in the ankle joint. They may produce a popping sensation or sound as they shift during rotation.
Tendon snapping
Why Your Ankle Cracks When Rotating
Sometimes, a tendon can snap over a bony prominence in the ankle, leading to a popping sensation or sound. This typically occurs due to repetitive movements or increased physical activity.
Scar tissue or adhesions
Past injuries or trauma to the ankle may create scar tissue or adhesions around the joint. These tissues may stretch or release during ankle rotation, causing a cracking noise.
Joint instability
Ankle cracking can be associated with joint instability. If the ligaments supporting the ankle are lax or weakened, the bones may move more than usual during rotation, leading to a popping sensation.
Arthritis
Occasionally, arthritis or inflammation in the ankle joint can cause cracking or popping sounds during movement. This is often accompanied by pain and stiffness.
Synovial cysts
Synovial cysts are fluid-filled sacs that can develop within the ankle joint. These cysts may cause cracking or popping sensations when they move or change position during ankle rotation.
Bone-on-bone movement
In rare cases where there is existing significant wear and tear in the ankle joint, bone surfaces may rub against each other during movement. This results in cracking sounds. Be careful with bone-on-bone friction; it's a recipe for developing bone spurs, which are calcium deposits that build up over time into outgrowths.
How do I know when ankle cracking is severe?
In most cases, ankle cracking during rotation is benign and not a cause for concern. However, we recommend seeing a professional if you experience pain, swelling, or instability along with the cracking or other concerning symptoms accompanying the cracking. They can thoroughly evaluate and provide appropriate advice or treatment based on the underlying cause.
How do I prevent or reduce ankle cracking?
To reduce the occurrence of ankle cracking and maintain ankle health, you can consider the following preventive measures:
Regularly perform ankle exercises to strengthen the muscles supporting the joint.
Warm up properly before physical activity to prepare the ankles for movement.
Avoid excessive or forceful rotation of the ankles, especially if it causes pain or discomfort.
Wear appropriate footwear that provides support and cushioning for the ankles.
June 26, 2023
Heel spurs are bony growths on the heel bone (calcaneus). Bone spurs on the heel are often associated with plantar fasciitis, in which the plantar fascia, a thick band of tissue along the bottom of the foot, becomes inflamed. A heel spur is the most common bone spur.
In minor cases, you may experience discomfort in the heel from time to time. In more severe cases, the bony outgrowth may protrude from the heel and a bump on the underside of the foot. Generally, the larger the outgrowth, the more sensitive your heel becomes to stress, which can exacerbate the condition. However, roughly 15-30% of cases are asymptomatic with no pain.
In this post, we uncover the causes, symptoms, and treatments for heel spurs, so you can kick discomfort to the curb and get back on your feet. Ready to say goodbye to heel pain? Read more below.
Causes of Heel Spurs
The primary cause of heel spurs is repetitive stress to the foot, which can lead to the formation of bony growth on the heel bone. Microtears typically cause the initial onset of heel spurs due to the repetitive stress associated with standing upright and weight-bearing. These microtears can be caused by the following:
Plantar fasciitis
Plantar fasciitis is the top contributor to heel spurs. The condition involves inflammation and irritation of the plantar fascia, leading to pain and swelling in the heel.
Flat feet or high arches
Flat feet or high arches are two foot conditions that can stress the heel more, leading to heel spur formation.
Excessive weight or obesity
Being overweight puts additional stress on the feet and can increase the risk of developing heel spurs.
High-impact sports
High-impact activities like running, ballet, or jumping can put added stress on the feet. Over time, repeated impact to the foot and heel can lead to heel spur formation.
Inadequate footwear
Improper footwear can stress the heel and lead to heel spurs over time. For instance, wearing worn-out shoes, using footwear for which it's not designed, or wearing footwear unsuitable for your foot type.
Symptoms of Heel Spurs
There are a few telltale signs of heel spurs with symptoms entirely isolated to the heel of the foot. Symptoms include:
Pain in the heel, especially with walking or running
Tenderness and swelling in the heel area
Redness or warmth in the heel area
A bony protrusion on the heel bone, which may feel like a bump or be visible through X-rays
You may experience numerous symptoms or just a single symptom of heel spurs, depending on how long you've experienced discomfort. The treatment method should match the level of symptoms you experience.
How to Treat Heel Spurs?
Heel spur treatment addresses the condition's underlying cause and may include rest, stretching exercises, footwear changes, orthotic devices, medications, physical therapy, or surgery. If you are experiencing heel spur symptoms, seeking medical attention for proper diagnosis and treatment is essential.
Learn more about some of the more common treatment options for heel spurs below:
Rest and ice
The number one treatment method for heel spurs is resting and icing. Resting the affected foot and applying ice can help to reduce inflammation and pain.
Stretching exercises
Stretching exercises can help to loosen the plantar fascia and reduce stress on the heel. You may find relief in stretching the calf muscle, which reduces the load and stress on the foot and heel. Specifically, tight gastrocnemius, soleus, and other posterior leg muscles are common in plantar fasciitis patients. Here are eight practical heel spur stretching exercises you can perform at home.
Footwear changes
Proper footwear can help reduce heel stress. Wear shoes with good arch support and adequate cushioning. It would help if you also chose your footwear according to how you use them. For instance, buy and use running shoes for running. Buy and use work boots for the job. Footwear should meet the demands of the activity, which can help protect your feet and keep them healthy.
Custom orthotics
Custom orthotics can help to support the foot and reduce stress on the heel. The goal of orthotics is to redistribute weight and load away from the heel specifically.
Physical therapy
Physical therapy focuses on strengthening the muscles and tissues in the heel and the foot. A more balanced foot allows muscles to work together in unison without overstressing the heel.
Surgery
As with bone spurs, the only removal method is surgery. As such, surgery may be an option in more severe cases of heel sours to remove the bony outgrowth entirely, which can help repair damage to the surrounding tissues.
April 15, 2023
Plantar fasciitis is one of the most common foot conditions out there, and it can also lead to another lesser-known condition --- heel spurs. Many foot conditions develop from poor lifestyle habits and neglecting proper footwear, foot hygiene, etc. That said, some conditions co-exist and present themselves after another condition is already present. This is the relationship that heel spurs have with plantar fasciitis; the former results from the latter.
This is good news in the sense that you can educate yourself on exactly what to do to prevent heel spur formation. This includes strengthening exercises and stretches you can perform at home to manage your plantar fasciitis. Additionally, you can benefit from a wide array of services from a Toronto foot specialist, including orthotic fittings and footwear recommendations. Feet First Clinic is here to give you some crucial info on heel spurs! If you have plantar fasciitis, you'll want to learn about how to prevent heel spur formation and how you can treat this condition if it does occur.
What is a Heel Spur?
A heel spur is a type of bone spur. More specifically, a spur is a smooth, bony growth made from calcium deposits that can take months to accumulate. According to Web MD, heel spurs form on the underside of the heel bone.
Commonly, heel spurs are a complication that can present in those who have plantar fasciitis. The latter is a condition that arises when the plantar fascia ligament becomes inflamed. This ligament connects your heel bone to your toes. People with spurs may notice heel pain, but it is usually a symptom of plantar fasciitis and generally not from the spur itself. That said, sometimes heel spurs do come with symptoms.
Heel Spur Symptoms
This plantar fasciitis complication is usually pain-free and asymptomatic. As a general rule, any noticeable heel pain is likely from plantar fasciitis and not from spurs. That said, in some cases, the following symptoms may be present as a result of heel spur formation:
Intermittent or chronic heel pain. It may begin as a "sharp jab" and progress into a dull ache. This pain may flare up after exercise that places pressure on the heel (walking, running, etc.).
Mobility problems.
Heel swelling.
Foot callus formation on the bottom of the heel. Your body is responding to the protrusion and attempting to provide extra protection and padding.
How Do Heel Spurs Develop?
If you're one of many people with plantar fasciitis, disregarding simple treatment methods for your inflamed plantar fascia can lead to heel spurs. Athletes with unchecked plantar fasciitis who spend time running and jumping are especially at risk; however, all plantar fasciitis patients are vulnerable.
Heel spurs develop when the ligaments and muscles in the feet experience consistent strain. You can also develop heel spurs after repeated vigorous activity eventually tears the membrane on the heel bone. As a general rule, heel spurs take months to build. This means you have plenty of time to manage your plantar fasciitis and avoid this foot condition.
I Have Plantar Fasciitis. How Can I Prevent Heel Spurs?
If you follow some simple treatment routines for plantar fasciitis, you can significantly reduce your chances of experiencing heel spurs. Not only that, but there are plenty of things you can do from home to manage plantar fasciitis. One of the best treatment options is routine foot stretches and strengthening exercises.
It's best to do these stretches and exercises at least twice per day, preferably before and after physical activity. Alternatively, you may notice your plantar fasciitis pain flares up in the mornings. If this sounds like you, you can do your first round of exercises when you wake up. These exercises and stretches help loosen your muscles and allow you to cope with heel pain. Below you will find some excellent exercises that help those with plantar fasciitis manage and control pain flare-ups. Click on the links for easy-to-follow demonstrations!
Plantar Fasciitis Exercises
Toe flex and raise
Towel stretch
Golf ball stretch
Rolling a tennis ball or frozen water bottle under the foot helps strengthen your muscles and soothes inflammation.
Plantar Fasciitis and Heel Spurs: Other Treatment Options
In some cases, heel spurs may catch up with you before you can prevent them. If this sounds like you, don't worry. In the unlikely case that they come with symptoms, there are plenty of treatment options available. Most treatment options for heel spurs are the same methods used to treat plantar fasciitis. So, it's always wise to try and prevent spurs before they have a chance to start forming. Here are some beneficial treatment options:
The stretches and exercises linked above.
Splinting, bracing and taping: A chiropodist can give you a splint or boot cast. This helps the inflamed plantar fascia heal by preventing it from tightening during rest periods. Chiropodists can also use therapeutic tape to hold the plantar fascia in place and reduce excess strain.
Custom orthotics provide cushioning and heel support, thus helping people cope with day-to-day heel pain. Everyday use of custom orthotics can also help refine your biomechanical movement and gait(the way you walk). This sets you up for success and prevents heel spurs from developing again.
A footwear overhaul: replace all ill-fitting footwear with shoes that provide heel support, including orthopaedic shoes. Chiropodists can offer footwear advice, and Feet First Clinic staff can provide shoe fittings.
Superfeet insoles are high-quality over-the-counter insoles that easily fit into your shoes. They can help you manage heel pain and provide other benefits, like long-lasting cushioning.
Do You Need a Foot Clinic? Contact Feet First Toronto!
Plantar fasciitis and heel spurs can be challenging to manage on your own. That's why our trusted chiropodists are available six days a week to give you the treatment and education you deserve. Our Bloor West foot clinic is equipped with knowledgeable staff and the guidance you need to get you feeling as happy and healthy as possible. Also, be sure to consult our product catalogue for more information on what's in store in our one-stop shop!
