April 22, 2024
When it comes to anti-aging routines, our feet are often overlooked. Yet, they are one of the hardest-working parts of our body and deserve just as much attention as our skincare regimen.
As we age, our feet undergo natural changes that can lead to discomfort and mobility issues if left unchecked. In this blog post, we'll explore age-defying foot care tips to help keep your feet feeling youthful and vibrant at any age.
1. Maintain proper hygiene
Good foot hygiene is the foundation of age-defying foot care. As we age, our skin becomes thinner and more susceptible to infections, making it essential to keep our feet clean and dry to prevent fungal infections and bacterial growth. Wash your feet daily with soap and water, paying close attention to the spaces between toes, and thoroughly dry them afterward to prevent moisture buildup.
2. Moisturize regularly
Dry, cracked skin is a common issue that affects aging feet. To keep your feet soft and supple:
Moisturize them regularly with a rich foot cream or lotion.
Focus on areas prone to dryness, such as the heels and soles, and consider using products containing ingredients like urea or shea butter, known for their hydrating properties.
For an extra treat, indulge in a weekly foot soak followed by a moisturizing foot mask to pamper your feet and lock in moisture.
3. Supportive footwear
As we age, the fat pads in our feet naturally thin out, leading to decreased cushioning and shock absorption—this is known as fat pad atrophy. Investing in supportive footwear with ample cushioning and arch support is crucial for maintaining foot health and preventing discomfort. Look for shoes with a roomy toe box to accommodate any changes in foot shape, and opt for styles with adjustable straps or laces for a customized fit. Additionally, consider wearing orthotic inserts or custom-made orthotics to provide extra support and cushioning.
4. Consistent exercise
Like the rest of our body, our feet benefit from regular exercise to improve strength, flexibility, and circulation. To keep your feet limber and mobile, incorporate simple foot exercises into your daily routine, such as toe curls, ankle circles, and calf stretches. Additionally, consider practicing yoga or tai chi, which can help improve balance and stability, reducing the risk of falls and injuries as we age.
5. Routine and regular check-ups
Regular foot exams are essential for detecting foot problems or underlying health issues early. Schedule regular check-ups with a chiropodist or foot specialist to monitor your feet's health and address any concerns promptly. They can provide valuable insights and recommendations tailored to your needs, helping you maintain healthy, youthful feet for years.
March 28, 2024
Wondering about top foot moisturizing tips and dry skin remedies? Look no further! Skin-related issues are common at Feet First Clinic, so we know a thing or two about the secrets behind soft feet! Keep reading to master our step-by-step guide on the perfect hydrated skin care routine for your feet.
Foot Moisturizing Tips: A Step-by-Step Guide
Numerous studies support the use of high-quality moisturizing creams on the feet to fight xerosis (the medical term for dry skin).
Dry skin acts as a foundation for common foot problems, like pain and soreness, bleeding, cracked heels, peeling skin, and more, so moisturization not only makes your feet feel smooth to the touch, but it also gives you protection against future troubles. Moisturizing can also help you manage more serious concerns, like diabetes and psoriatic arthritis.
Below are the steps you should follow to guarantee you are lathering your feet up the right way:
Step 1: Get the right products
Step 2: Cleanse and exfoliate your feet
Step 3: Moisturize your feet
Step 4: Protect and maintain
Step 1: Get the Right Products
For the best results, choose medicinal moisturizing creams from brands like Gehwol. These focus on hydration, are fragrance-free and made without harsh chemicals.
Their Soft Feet Cream contains urea (which absorbs moisture and softens skin) and glycerin (which relieves dryness and retains moisture). It also contains soothing and pleasant ingredients like avocado oil and honey extract.
Their Med Salve for Cracked Skin may be the best bet for a more aggressive moisturizing treatment. Due to it being a salve and not a cream, it is specially designed to penetrate the skin more thoroughly. Likewise, in addition to being a good choice for people prone to cracked heels, it is suitable for diabetics. Another good option is the deep penetrating heel care cream from Dermal Therapy.
Step 2: Cleanse and Exfoliate Your Feet
Before moisturizing comes foot hygiene! You should always start with a clean base. Clean your feet in warm water with fragrance-free, gentle soaps, and thoroughly dry, especially in between the toes (vulnerable area for fungal infections). To go the extra mile, exfoliate your feet with a scrub product and finish off with a foot file on the bottom of the feet. This eliminates dead skin cells, making your moisturizer more effective!
Step 3: Moisturize Your Feet
Moisturizing itself is pretty simple. Use a generous dollop (but not too much) of moisturizer and focus on dry areas, if you have any. Massage the moisturizer into your feet using circular motions, ensuring full coverage. Avoid the area in between the toes if you’re prone to infections or wounds (if you have diabetes). Moisture can build in the between the toes more easily than other areas.
Step 4: Protect and Maintain
Repeat this process regularly, ideally daily or at least a few times a week, to keep your feet soft, smooth, and well-hydrated. If your skin is especially vulnerable and sensitive, like for those with psoriasis and psoriatic arthritis, a regular routine is extra important to help you manage painful flar- ups.
January 25, 2024
Winter sports enthusiasts eagerly embrace the colder months, seeking the thrill of snow-covered slopes and icy adventures. Torontonians are no strangers to the challenges of winter and staying active between December and February.
Whether you're a seasoned athlete or a novice hitting the winter wonderland, optimizing performance and preventing injuries is paramount.
This guide to foot care for winter athletes and preventing winter sports Injuries will help ensure an activity-filled season minus the setbacks. From warming up properly to choosing the correct footwear for the activity, here's how you can boost performance and prevent injuries during the winter months.
Warm up
Before diving into the frigid activity, warming up is non-negotiable. Cold muscles may put you at greater risk of injury, so a dynamic warm-up routine is essential.
Engage in light cardio exercises and dynamic stretches to increase blood flow and flexibility, preparing your body for the challenges ahead. Sudden spikes in heart rate are dangerous, especially in winter, and improper warmups can make you susceptible to falls, slips, or tweaking your muscles.
Gear up
Investing in proper winter sports gear is an investment in your safety and performance. Ensure your footwear fits correctly, providing both comfort and support. Regularly check bindings for skiers and snowboarders and ensure your boots offer ample ankle support to prevent strains. Use an orthotics insert or Superfeet in your hockey skates to stave off plantar fasciitis.
Use warm socks to avoid cold-weather-induced conditions like frostbite and frostnip. Add winter footwear to your shoe lineup, including pairs with rubber treads for snow and ice.
Stay hydrated
Cold temperatures might make you think you don't need as much water, but proper hydration is crucial for winter athletes. Dehydration can impair performance and increase the likelihood of injuries. Drink water consistently throughout the day and consider sports drinks for more prolonged, intense activities to replenish electrolytes.
In addition to keeping yourself hydrated, a major component of foot care for winter athletes is keeping your skin hydrated. Use a moisturizer to help prevent dry and cracked heels. Knowing warm showers can draw moisture away from your skin, and you'll want to shower shortly after winter exercise makes a skincare routine for your feet important.
Listen to your body
Winter athletes are often eager to push their limits, but recognizing your body's signals is vital. Pay attention to signs of fatigue or pain; don't hesitate to take breaks when needed. Overexertion increases the risk of injuries, so know and respect your limits.
Cross-train
Engage in cross-training exercises to enhance overall fitness and balance. Incorporate activities like yoga, pilates, or strength training into your routine to address muscle imbalances and reduce the risk of overuse injuries.
It also helps to watch the weather. For instance, if you regularly run outside in the winter months and the roads and sidewalks are slippery, opt for an indoor activity instead. Cross-training can include swimming, using a stationary bike, using the treadmill, and walking.
Focus on proper technique and training
Whether carving down a mountain or gliding across a frozen lake, mastering the correct technique is essential. Gradually progress in intensity and duration to prevent overloading your body.
Prioritize recovery
After an exhilarating day on the slopes or the ice, it's important to prioritize recovery. Incorporate rest days into your schedule, indulge in warm baths, and consider techniques like foam rolling or stretching to ease muscle tension. A well-rested body is less prone to injuries and performs better.
December 7, 2023
As the chilly winds of winter sweep across the landscape, there's no denying this season's magic and beauty. The world transforms into a winter wonderland, and being cozy by the fireplace with a warm cup of cocoa has never been more tempting.
However, while winter's charms are abundant, so are its challenges. One challenge many of us face during cold months is the painful and unsightly problem of cracked heels.
As temperatures drop, our skin becomes susceptible to dryness and dehydration, and our feet are no exception. Cracked heels are not just a cosmetic concern; they can also lead to discomfort and pain.
In this blog, we will explore the causes of cracked heels during the winter and offer some tips and remedies to keep your feet healthy and beautiful all season long.
How winter weather affects your feet
Here's how winter weather affects your feet and what you can do to prevent and treat dry, cracked heels:
Low humidity
Winter air is drier, which depletes the moisture in your skin. When the air lacks humidity, your skin loses its ability to retain water, leading to dryness and, in some cases, painful cracks in the heels.
Hot showers and baths
Long, hot showers or baths can be tempting in cold weather. Fair warning, though: Hot water on your skin can strip your skin of its natural oils, worsening dryness and making your feet more susceptible to cracking.
Cold temperatures
Exposure to cold constricts blood vessels in your feet, reducing blood flow and making it harder for your skin to repair and rejuvenate. Cold temperatures can result in dry and damaged skin.
Indoor heating
Indoor heating systems can create a dry environment that further robs your skin of moisture. Transitioning between the cold and warmth - outdoors and indoors - may cause abrupt changes in temperature and humidity, which can stress your skin.
What to do to prevent dry, cracked heels in winter weather
To prevent and treat dry, cracked heels during the winter, consider the following:
Hydration
Staying well-hydrated is essential for overall skin health. Drink plenty of water to help your skin retain moisture.
Moisturize
Regularly apply a good-quality foot cream or lotion to your feet, especially after bathing or showering. Opt for products with ingredients like urea, shea butter, glycerin, or hyaluronic acid, as they can help lock in moisture.
Exfoliation
Gently exfoliate your heels to remove dead skin cells. You can use a pumice stone or a foot file, but be careful not to overdo it, as excessive scrubbing can worsen the problem.
Wear proper footwear
In winter, it's crucial to wear proper footwear, such as moisture-wicking socks and insulated, comfortable shoes or boots. Proper winter footwear will help keep your feet warm and dry.
Limit hot showers and baths
Use lukewarm water for showers and baths when possible, and keep them relatively short to avoid over-drying your skin. Avoid overly drying your skin with a towel, and abrasion can further dry your skin. Bathing more than once a day can also remove the natural oils from your skin.
Use a humidifier
A simple at-home addition is a humidifier. Using a humidifier in your home can add moisture to the indoor air, helping to prevent skin dryness.
Protect your feet
Wear warm, waterproof boots when outside in cold weather to protect your feet from extreme conditions. Over-the-counter insoles that provide extra cushioning under the heel can also help fend off cracked heels.
Professional treatment
A chiropodist can treat cracked heels by removing callused skin surrounding fissures to repair the skin's elasticity and offload pressures on the heels to help the fissures close. You may also opt for a medical pedicure, which, among other benefits, includes an intense and comprehensive moisturizing treatment. Consider consulting a chiropodist for professional advice and treatment if your heels become severely cracked and painful.
November 2, 2023
As the leaves begin to fall and the air grows crisp, many of us look forward to the cozy comforts of autumn: sweaters, changing colours, and pumpkin spice. However, with the arrival of fall comes a less welcoming guest: dry feet. The air dries as temperatures drop, leading to dry, cracked skin, itchiness and other foot-related issues.
This guide explores common causes of dry feet during the fall and offers practical tips and remedies to help you maintain soft, healthy feet as you navigate the season's challenges. Whether preparing for brisk walks through fallen leaves or cozy evenings by the fireplace, taking care of your feet is a crucial component of embracing the beauty of autumn without the discomfort of dry skin. Here are some tips to help you maintain proper foot care during the fall and winter months:
1. Stay hydrated
While we often focus on external solutions, it's essential to remember that healthy skin starts from within. Staying well-hydrated is the foundation of soft, supple skin, including your feet. When your body is adequately hydrated, it helps your skin maintain its natural moisture balance. So, sip on those warm beverages synonymous with the season, and remember to drink plenty of water throughout the day.
2. Use rich foot creams
Autumn is the perfect time to upgrade your skincare routine, and your feet deserve special attention. Invest in a high-quality foot cream with nourishing ingredients like urea, shea butter, cocoa butter, or hyaluronic acid. Apply your cream daily to lock in moisture and protect your feet from the drying effects of the season.
3. Regularly exfoliate
As the weather transitions, your skin may accumulate dead cells, making it harder for moisturizers to penetrate. To overcome this, indulge in a gentle exfoliation routine. Use a foot scrub or a pumice stone to remove dead skin, but be cautious not to overdo it – gentle is better. A medical pedicure can also help revive your dry skin in the fall, as the chiropodist will safely remove any dry, dead skin and then apply a medical-grade moisturizer during your treatment.
4. Soak your feet
What could be cozier than a warm foot soak on a chilly evening? Soaking your feet in warm water relaxes you and helps rehydrate your skin. Enhance the experience by adding a lavender or tea tree for extra relaxation and antimicrobial benefits.
5. Pick the proper footwear
Footwear plays a significant role in maintaining foot health. When heading out into the cool fall weather, opt for insulated, water-resistant footwear that protects your feet from moisture and potential frostbite. Ensure your shoes are also the right size to avoid constriction and discomfort, a common cause of dry, cracked skin.
6. Practice proper nail care
Pay attention to your toenails. Trim them straight across, not too short, to prevent ingrown toenails. A good-quality nail clipper can make this task a breeze.
7. Ask a professional
If you're dealing with severe dryness, deep cracks, or persistent foot problems, it's wise to seek advice from a foot specialist, like a chiropodist. They can offer personalized solutions and treatments tailored to your specific needs.
8. Keep moving
Exercise is not only good for your overall health but also for your feet. Regular physical activity improves circulation, which, in turn, benefits your feet. However, make sure to choose appropriate footwear for your chosen activities.
9. Welcome and embrace indoor comforts
Slip into soft, cushioned slippers to shield your feet from the cold, hard floors at home. It's a small change that can make a big difference.
10. Control your environment indoors
If your home has central heating, use a humidifier to add moisture to the air. Centralized heating systems can dry out the air, which, in turn, can contribute to dry skin.
By incorporating these ten practices into your autumn routine, you can prevent dry feet and embrace the season's delights with the comfort and confidence of healthy, moisturized skin.
October 9, 2023
The look and state of our feet can tell us a lot about their health. You may have cracked heels if they appear flaky, dry, or dull in colour. Cracked heels are not just a cosmetic concern. The "cracked" description refers to the skin drying and cracking, akin to a desert landscape filled with cracks and crevices.
Cracked heels can be a painful and unpleasant experience. The condition affects people of all ages. The good news is that you're not alone in facing this common foot problem; even better news is that there are solutions to help you heal and restore your feet to their soft, supple self.
This guide explores the causes behind this ailment, its impact on our overall well-being, and, most importantly, the effective ways to treat and prevent it.
Causes of cracked heels
Cracked heels are typically a result of your surrounding environment but can also signal an underlying condition. Below, you'll find a variety of causes for cracked heels.
Dry skin
Dry skin is a leading cause of cracked heels. When the skin lacks moisture, it becomes less flexible and more prone to cracking.
Lack of proper foot care
A lack of foot hygiene or moisturizing your feet can contribute to cracked heels.
Standing for prolonged periods
People who stand for long hours, especially on hard surfaces, are at a higher risk of developing cracked heels. When standing for long periods, your heel absorbs the weight and pressure, causing the skin to expand. Over time, overloading your heel can cause your skin to crack.
Improper footwear
Wearing open-back shoes or sandals that do not provide proper support can cause the fat pad under the heel to expand sideways, leading to cracks.
Sudden weight gain
Excess body weight can pressure the heels, causing them to crack.
Medical conditions
Medical conditions such as diabetes, hypothyroidism, psoriasis, and eczema can contribute to dry skin and cracked heels.
Climate
Dry and cold climates can strip the skin of natural moisture, increasing the likelihood of cracked heels. For instance, you may feel your skin dry in a cabin with a wood stove or a climate known for its dry weather (like in the desert).
Solutions for cracked heels
The key to finding a solution for cracked heels is recognizing the symptoms and addressing the cause. Fortunately, there are plenty of practical solutions for cracked heels.
Hydration
Keeping your feet well-hydrated is the most critical step in preventing cracked heels. Moisturizer is a significant component of primary daily skin care. Regularly apply a thick moisturizer or foot cream that contains ingredients like urea, glycerin, or hyaluronic acid to lock in moisture and keep your feet hydrated.
Exfoliate and Moisturize
Use a pumice stone or a foot scrub to exfoliate your heels to remove dead skin cells. This helps promote smoother skin. After you exfoliate, apply your moisturizer.
We recommend using a thick moisturizer like Gehwol Lipidro Cream. Some moisturizers contain skin-softening agents that can also help remove dead skin. (Note they may cause slight stinging or irritation in the short term.)
Soaking
Soaking your feet in warm water for 10-15 minutes can help soften the skin. Add a few drops of essential oils or Epsom salt to the water for added benefits and a soothing feeling. You can also use a foot bath like Gehwol Fusskraft Herbal Bath, which will both exfoliate and sooth tired muscles.
Proper Footwear
Choose shoes that provide proper support and cushioning, and avoid open-back shoes that expose your heels to friction and pressure.
Maintain a Health Diet
A diet rich in vitamins, minerals, and omega-3 fatty acids can improve overall skin health. Specifically, Vitamin E, Vitamin B-3, and Vitamin C are all considered to help improve the condition of our skin.
Stay Hydrated
Drink plenty of water to keep your body and skin hydrated from within.
Avoid Harsh Soaps
Use mild, moisturizing soaps when washing your feet to avoid further drying out the skin.
Medical Pedicure
A medical pedicure can address cracked heels. A chiropodist will debride and remove any dead skin around the heel. They can then apply a special tape to any fissues. At the end, they'll perform a moisturization treatment with high-quality, medical-strength moisturizing products. Beyond helping cracked heels, a medical pedicure can restore elasticity and ward off various skin conditions.