4 Great Tips For Your Winter Running Regimen

Written by Bianca Charles on October 15, 2018

Last updated June 22, 2019

Here at Feet First Clinic in Toronto, Ontario, we encourage our clients to engage in aerobic and cardiovascular exercise if they’re living pain-free and up for the challenge. During the brief summer here in Toronto, there are plenty of ways to stay active cycling the many bike paths, running on the Lakeshore, playing sports in the parks, etc., etc. Unfortunately, the winter renders many of these resources unavailable and so most people cut back on exercise and get their fit fix at an indoor gym.

There are, however, a growing number of warriors who embrace the cold of winter and hit the jogging paths all year round. There are many physical and mental health benefits attached with running, including the great feeling you get from soaking in the afternoon sun. Many Canadians don’t get enough sunlight in the winter, which can lead to seasonal depression. The combination of vigorous exercise and spending time out of doors goes a long way towards combating this.

If you’re interested in winter running, but you’re concerned that running is too high impact or that you don’t have the right shoes, visit our foot clinic in Toronto and we’ll help you assess the situation soberly. If you have a gait issue, it’s especially important to have it analyzed before you engage in any serious winter running, since jogging with an imbalanced gait can cause intense pain in the knees and back – not a great recipe for a cozy winter.

Without further ado, here are four great tips for those brave winter runners among us:

Wear Reflective Gear – Even if you begin running while it’s still light out, darkness has a tendency to descend awfully quick in the winter months. Wearing clothes and shoes that are reflective will make you more visible to motorists and cyclists. Furthermore, you’ll be able to enjoy the run more knowing that you are well visible to those around you. It’s perilous enough with all the slippery ice and snow – make sure people can see you.

Warm Up Inside – Sometimes when it’s time to run, people get so excited that they rocket out the door without stretching or warming up. Of course, when you engage your muscles cold you are at a greater risk for injury, and this is doubly true in the wintertime since it takes twice as long to warm up outside. Doing some light exercises, squats, stretches or yoga before you hit the trail is always advisable.

Compression Socks – With the intense cold of winter, blood circulation is inhibited and therefore, compressions socks are a great investment for any dedicated runner. Compression socks will help keep your legs and feet healthy, reduce recovery time and help you up your game generally.

Don’t Overdress – While you’ll certainly want to layer up a bit, don’t overdo it. You’ll warm up quite a bit exerting yourself, and if you sweat too much you may end up with a nasty chill. Dress for slightly warmer weather – you’ll be cold at first, but in the end, it’s more comfortable.

Whether you’re after compression socks, gait analysis or wart removal help, come visit our foot chiropodists today and get the most out of your feet and body!

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. For 15 years, 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!

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About Author: Bianca Charles

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

Learn more about Bianca Charles

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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, like 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. Try the universally beneficial 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. 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 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 or high-quality Superfeet insoles. 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.

May 27, 2024

Compression Stockings in Summer: Your Guide to Comfort and Style

What comes to mind when you think of compression stockings? Thick, wool socks and the dead of winter? In actuality, summer compression stockings are just as popular. The sweltering heat can add several obstacles for those who need compression gear and people with summer leg health concerns. Keep reading to find out how to pivot from your winter needs and wear compression stockings comfortably this summer! Who Needs Compression Stockings In The Summer? Compression stockings help with many summer foot health issues by improving blood flow, reducing the risk of blood clotting and reducing heat-related swelling. These benefits can become more imperative in the summer for many people. First, you may amp up your traveling, which can lead to spending long hours cooped up in planes, trains and cars – wreaking havoc on your lower leg health. They’re also essential for those with health concerns that are exacerbated by heat, like chronic venous insufficiency, varicose veins, deep vein thrombosis, and pregnancy. Best Comfortable Compression Wear for the Summer Sigvaris sea island cotton and linen Summer compression stockings The number one thing to remember when inquiring about summer compression stockings? Cotton! You should wear socks made with cotton since it's a natural fibre that also functions as a water absorber, letting air in and out while wicking away excess summer foot sweat. In other words, cotton socks are breathable, lightweight and have solid ventilation. Additionally, you may want open-toe designs for extra airflow. When it comes to practical and stylish compression stockings, Sigvaris can’t be beat. Their linen and sea island cotton socks are especially good for the summer. With this special and rare cotton, they feel luxurious to the touch. But their lightness and breathability without sacrificing compression levels (they're available in 15-20 mmHg and 20-30 mmHg) are what makes them perfect for the warmest months. The best part? These stockings also blend in perfectly with your summer outfits and don't look like a typical medical device. To the eye, they look exactly like stylish, comfy socks. It's the best of both worlds! To get your own pair, check out Feet First Clinic’s compression stocking service.

February 12, 2024

Foot Care for Travel Enthusiasts: Tips for Happy Feet on the Go

Travelling is a thrilling adventure that opens up new horizons and experiences. Whether exploring bustling cities, hiking scenic trails, or relaxing on pristine beaches, your feet play a crucial role in making your journey enjoyable. However, neglecting foot health during travel can lead to discomfort and potentially ruin your trip. To ensure your feet are happy and healthy throughout your trip, here are some essential foot care tips for travelers. Choose the right footwear The foundation of healthy feet starts with the proper footwear. Prioritize comfort and support over style, especially if you plan on doing a lot of walking. Invest in well-fitting shoes with good arch support, cushioning, and breathable materials to prevent blisters and discomfort. Break in new shoes before your trip to avoid surprises or issues like blisters. Wear compression stockings on the flight When we fly, we're often in cramped quarters for long periods of time, often sitting with our knees bent and unable to move. This affects our veins ability to function, leading to fluid build-up in the lower extremities which causes our legs to swell and feel "heavy". It can also lead to thrombosis ("traveler's thrombosis") in severe cases, which is a serious medical concern. That's why one of our top foot care tips for travelers is to wear graduated compression stockings during your flight - even if you don't have a history of circulatory issues. Your legs will thank you! Pack moisture-wicking socks Moisture-wicking socks help dry your feet by drawing sweat away from your skin. This can prevent fungal infections and discomfort caused by dampness. Pack enough socks for your trip, and consider bringing a few moisture-wicking socks for days when you'll be on your feet for extended periods. Practice regular foot exercises Long flights, train rides, or even extended periods of walking can lead to stiffness and discomfort. Perform simple foot exercises like ankle circles and toe stretches to improve circulation and flexibility. These exercises can be done discreetly, even sitting in a cramped airplane seat. Keep feet clean and dry Maintaining good hygiene is an essential component of foot care for travelers. Wash your feet daily and thoroughly dry them, paying attention to the spaces between your toes. Wet and dirty feet are more prone to infections, so carry a small towel in your travel kit. Elevate and massage your feet After a day of exploring, give your feet some well-deserved rest. Elevate your feet to reduce swelling and improve circulation. For instance, one tactic may be using a foot hammock on a flight that keeps your lower legs elevated. Alternatively, consider wearing compression stockings to help reduce inflammation, especially on long-haul flights. A gentle foot massage can also help relax tired muscles and enhance blood flow. Consider using a foot roller or a small massage ball to alleviate tension. Protect against the sun If your travels involve beach activities or outdoor adventures, protect your feet from the sun and potential injuries. Apply sunscreen to your feet to prevent sunburn, and wear appropriate footwear to shield against sharp objects or uneven terrain. A small first aid kit can also come in handy for minor cuts or blisters. Stay hydrated (before, during, and after travel) Proper hydration is essential for overall health, including the well-being of your feet. Dehydration can lead to muscle cramps and increased foot discomfort. Drink enough water throughout your travels to adequately hydrate your body – including your feet. Evidence shows that long-haul flights promote fluid shifts to the lower extremities and induce changes in blood viscosity, which may accelerate dehydration. Know when to rest Listen to your body and recognize when to take a break. If your feet feel tired or sore, find a comfortable spot and rejuvenate. Whether a short break during a city tour or a leisurely afternoon nap, allowing your feet some time can make a significant difference.

November 23, 2023

Why Are My Feet Swollen? Unraveling the Causes and Solutions

Swollen feet (edema) can become a concerning foot health problem if you don’t explore ways to manage them. That said, many folks are left in the dark as to why their feet are swelling in the first place. Knowing the causes of swollen feet is the first step towards treatment, and learning solutions and contacting your chiropodist for help is the second step! Causes of Swollen Feet Prolonged standing and sitting Pregnancy Weight gain Diabetes Warm weather Aging Image Credit: iStock Prolonged Standing and Sitting When you stand or sit for extended periods, blood can pool in your lower extremities, especially if your veins are not functioning properly. This can lead to fluid retention and swollen feet and ankles. Pregnancy According to Mayo Clinic, your body retains more fluid during pregnancy and your hormones are thrown out of whack, which both contribute to swollen feet. A growing uterus can also affect your vein and circulation efficiency, causing edema. Image Credit: iStock Weight Gain Weight gain can lead to swollen feet because the additional body weight puts increased pressure on your veins. This pressure can hinder the blood flow back to the heart, causing blood and other fluids to pool in the lower extremities. Diabetes Diabetes can wreak havoc on your feet in many ways. When it comes to swelling, high glucose levels can thicken the arteries, which causes them to lose their elasticity. This impairs blood flow to the feet, causing severe fluid retention. Warm Weather Sometimes the humidity we experience in the summer or during a vacation can cause mild foot swelling. This is called heat edema. It occurs when high temperatures cause the blood vessels to expand, which rapidly moves body fluid downward towards the feet. Aging Unfortunately, our ability to properly circulate blood throughout our bodies lessens as we age. Like diabetes patients, the arteries can lose their elasticity and efficiency. Other risk factors affecting older people include: age-related hormonal changes, mobility problems that encourage a sedentary lifestyle, and medications that cause side effects like swollen feet. Image Credit: iStock Solutions for Swollen Feet Orthopedic Shoes: Many shoes are designed with foot comfort in mind, but orthopedic shoes take it to new heights. They often come with adjustable closures and other features that accommodate swollen feet and prevent foot pain, like extra depth and wide toe boxes. Compression Stockings: From pregnant women, to people who stand at work all day, to those who spend a lot of time cooped up in airplanes — compression stockings can help prevent associated foot swelling. Studies show that calf-length compression stockings with a pressure range between 11 and 21 mmHg are the way to go, but this can vary depending on your needs. Please note compression stockings are not recommended for diabetes patients. Foot Care / Movement: Make sure you get enough movement in your daily life (taking into account disability and mobility troubles, of course!). There are plenty low-impact exercises and stretches that can go a long way for those with a sedentary lifestyle. To fight swelling feet, try exercises that rotate the ankles and move your toes. They may be able to get your muscles pumping and enhance circulation. Light walking can also aid swelling feet. Diet Changes: Eat nutrient-dense foods low in sugar and salt, and stick to small portions to lose weight. Shedding excess weight can have a direct, positive impact on your swollen feet. Check out the best foods to eat for your foot health. Nude and black compression stockings. Image Credit: iStock

October 2, 2023

Ways to Improve Blood Circulation In Your Legs and Feet

Maintaining healthy blood circulation in the legs is essential for overall well-being and vitality. Proper blood flow not only provides oxygen and nutrients to the muscles and tissues but also helps in the removal of waste products. Whether you're looking to alleviate discomfort caused by poor circulation or simply aiming to enhance your leg health, several practical strategies and lifestyle changes can improve blood circulation in your legs. No fancy tricks are required. From regular exercise routines and proper hydration to adopting certain dietary habits and avoiding prolonged periods of sitting, this article explores various approaches that can promote better circulation and support your leg health. In this blog, read about practical and accessible ways to enhance blood circulation in your lower extremities. Regular exercise Engage in regular physical activity, such as walking, cycling, swimming, or yoga, to promote blood flow and strengthen the muscles in your legs. Exercise helps pump blood back to the heart and improves circulation. Compression socks/stockings Compression socks improve leg circulation by applying gradient pressure across the calf and legs, creating a muscle pump effect and reducing swelling and vein diameter pressure to the lower extremities. Elevating your legs Elevating your legs above heart level promotes improved blood circulation by leveraging gravity to facilitate blood return from the lower extremities to the heart. This position reduces the strain on veins, allowing blood to flow more easily against gravity and decreasing venous pressure. Additionally, elevation encourages the activation of the muscle pump effect (when leg muscles contract and relax to aid in pumping blood upwards). This helps preventing pooling and enhancing blood flow rate back to the heart. Avoid crossing your legs Crossing your legs can restrict blood flow due to the compression and pressure on blood vessels and nerves. Try to keep your legs uncrossed and change your sitting position regularly. The degree to which crossing your legs affects blood flow varies from person to person, and some individuals might not experience any noticeable effects, while others might feel discomfort relatively quickly. Massage therapy Regularly massaging your legs and feet can stimulate blood circulation and reduce muscle tension by stimulating your heart rate, vasodilation, and temperature increase. Stay hydrated Staying well-hydrated is crucial in maintaining healthy blood circulation, including in the legs. Hydration ensures that your blood maintains an optimal viscosity, meaning it's not too thick or too thin. When adequately hydrated, blood flows more smoothly through your blood vessels, reducing the risk of clot formation and improving overall circulation. On the other hand, being dehydrated does the opposite: a lack of hydration leads to thicker blood that moves sluggishly through your veins and arteries. According to the Dietitians of Canada, adults over 19 need 9-12 cups of water daily, although volume depends on your age, gender and level of physical activity. Healthy diet Eat a balanced diet rich in fruits, vegetables, and whole grains, which supports cardiovascular health and proper blood flow. See our blog post on the foods you'll want to avoid for inflammation and reduced blood circulation. Ditch smoking Smoking can constrict blood vessels and negatively impact circulation. If you smoke, consider quitting or reducing your habit to help improve blood circulation in your legs and feet. Weight management Maintaining a healthy weight reduces the strain on your cardiovascular system and can improve blood circulation. Regular movement Avoid sitting or standing in one position for extended periods. Take breaks to move around and stretch during prolonged periods of sitting. If you have a desk job or work from home, consider alternating sitting with a standing desk or set a timer every 30 minutes to get up and move. Cold-warm water therapy Alternating between warm and cold water treatments can help improve circulation. Try immersing your feet in warm water, followed by a cold water soak. Switching between warm and cold encourages a pumping action, which helps to flush out stagnant blood and promote fresh, oxygen-rich blood to circulate into the treated area. This process can aid in reducing inflammation, removing waste products, and enhancing overall circulation, contributing to improved tissue healing and reduced discomfort. Alternatively, a warm water soak can help relax blood vessels and improve circulation. Limit salt intake Too much salt can increase fluid retention and swelling, which impairs blood circulation. Excessive salt intake raises blood pressure through water retention and constricting blood vessels. The resulting elevated blood pressure strains the cardiovascular system, hindering the efficient flow of blood through narrowed vessels and reducing the capacity of blood vessels to dilate and contract effectively.

August 24, 2023

Summer and Swelling Feet: How to Prevent Foot Inflammation in Hot Weather

Most are thrilled when the temperatures warm up. But for some people, the summer and swelling feet are a dreaded yearly occurrence. Foot inflammation in hot weather happens when sweltering heat causes our blood vessels to dilate, leading to fluid pooling in the legs and feet. This is also called heat edema. Those with underlying health or foot conditions can be more prone to foot inflammation in the summer. Still, young and healthy adults who exercise in high temperatures or gyms without proper ventilation can also experience it. For those wanting to prevent foot inflammation this summer, there is hope. Let’s check out several ways you can keep your feet cool and comfortable. Photo by brgfx on Freepik Exercises and Stretches Photo by FreePik Boosting your blood circulation with movement and activities can reduce foot swelling (not to mention the other foot health benefits you can enjoy). Try a solid, low-impact exercising and stretching routine, performing a few sets twice daily. Compression Stockings Compression socks place pressure on the feet and legs so fluids cannot pool as easily. They also boost blood flow. That said, compression stockings are generally not recommended for diabetes patients. If your swelling feet are a diabetes symptom, you should seek other relief methods. Compression socks can also be uncomfortable during the summer, so make sure you wear them indoors in cool spaces. You can also try lighter, sheer hosiery instead of knee-high socks. Orthopedic Shoes Wearing the right shoes can help accommodate larger, swollen feet and prevent your heat edema from worsening. Look for orthopedic shoes and medical shoes with extra cozy and protective features, such as more width and depth, stretchy fabric, easy adjustability (like velcro and buckle closure straps), and removable insoles you can replace with orthotics if needed. Summer and Swelling Feet: At-Home Foot Care Tips for Preventing Foot Inflammation Chiropodists and other healthcare professionals recommend the following tips for reducing heat-related foot swelling: Eat magnesium-rich foods or take supplements. Studies show that foot swelling is often a result of magnesium deficiency. Lower your sodium intake. Stay hydrated. Soak your feet in an Epsom salt bath. Stay in cool, air-conditioned areas and avoid hot temperatures when possible. Photo by FreePiK

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4 Great Tips For Your Winter Running Regimen

Everything You Need for Healthy Feet - All Under One Roof

About Author: Bianca Charles

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

Compression Stockings in Summer: Your Guide to Comfort and Style

Foot Care for Travel Enthusiasts: Tips for Happy Feet on the Go

Why Are My Feet Swollen? Unraveling the Causes and Solutions

Ways to Improve Blood Circulation In Your Legs and Feet

Summer and Swelling Feet: How to Prevent Foot Inflammation in Hot Weather

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