4 Great Tips For Your Winter Running Regimen

October 15, 2018

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!

Here’s to Many More Years of Foot Care!

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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 Source: 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

July 20, 2023

Cold Feet Remedies: How to Keep Your Feet Warm and Comfortable

Most of us experience cold feet metaphorically when we’re hesitant and nervous. But your feet can also feel cold to the touch if you suffer from a nerve disorder or poor circulation caused by a foot condition. Fibromyalgia, heart disease, diabetes and Raynaud’s disease are some of the most common causes of chronically cold feet. But knowing why your feet are chilly and clammy 24/7 is only one step towards relief. Let’s look at some of the best remedies for cold feet and how you can achieve optimal foot comfort. Cold Feet Remedies Exercises and stretches Compression stockings Orthopedic slippers Additional remedies Photo by wirestock from FreePik! Exercises and Stretches The link between circulation and cold feet is clear, so naturally, one of the best ways to keep your feet warm is by practicing foot exercises and stretches. From stretching and flexing your toes to ankle rotations to writing the alphabet with your big toe — there are dozens of low-impact foot exercises you can try. You can also perform most of these while sitting if you have mobility troubles. Compression Stockings Compression socks may help with chronically cold feet. Not only do they offer a layer of warmth, but they also work by helping your blood vessels work more efficiently, improving your body’s circulatory function. That said, if you have diabetes, you may want to look elsewhere for cold feet remedies, as compression socks may slow diabetic wound healing. They may also have the opposite effect of what diabetes patients need and restrict blood flow. Orthopaedic Slippers Orthopedic slippers can be an excellent foundation for your feet while lounging around the house – and we’re not talking about flimsy hotel slippers. Most varieties of orthopaedic slippers are snug and encompass the entire foot like a pair of shoes would. Slippers can be made with faux-fur collars, shearling linings, and high-quality uppers and footbeds that all work together to keep your feet toasty. Additional Ways of Keeping Feet Warm It’s tough to narrow down all ways to heat your cold feet. Here are some more remedies to consider: Try products like heated foot pads or toe warmers. Enjoy a warm foot bath, using a foot soak product from Gehwol to trigger as much blood flow as possible. Speaking of foot baths, establishing a full foot care routine with medicinal moisturizers will take foot comfort to the next level. Ensure your shoes accommodate your foot condition and promote a healthy foot environment and breathability. Double up on your socks. Wear waterproof shoes to repel cold water. Remember, chronically cold feet are not a normal experience for most. It’s always best to check in with your chiropodist to ensure your remedies will help your condition.

May 25, 2023

The Best Compression Stockings for Varicose Veins: How to Choose the Right Pair

Compression stockings are very popular amongst people with varicose veins. As the veins become painful and your legs feel heavy and tired, wearing them every day is often one of the only ways people feel comfort and relief (don't worry, most types are stylish or discrete). Finding the best compression stockings for varicose veins involves visiting a doctor and then attending a fitting at a foot clinic where you will discover: The type of compression stocking you need The right level of compression Your size According to the National Library of Medicine, doctors and chiropodists recommend compression stockings not only because they help patients manage pain, but they're also easier to use than bandages and pneumatic devices. Let's discuss everything you need to know about varicose veins and compression stockings. Types of Compression Stockings for Varicose Veins Varicose veins often develop in the calf area towards the back of the leg. This is because walking and standing tend to put more pressure on the leg veins closer to the feet. As a result, knee-high compression socks are often the best type of compression stockings to invest in for varicose vein treatment. However, any vein in the leg can become varicose, so you may need thigh-high or pantyhose compression hosiery. Compression Levels for Varicose Veins Compression stockings have different compression levels, and stockings with more compression are tighter. You can often buy stockings in the 8-15 or 15-20 mmHg range at drug stores, but someone with varicose veins will need more compression from medical-grade stockings. To adequately support blood flow and circulation and provide comfort and support, Sigvaris recommends a compression level of 20-30 mmHg for varicose vein treatment. However, if your varicose veins are severe, you should look into graduated compression in the 30-40 mmHg range. Lastly, compression levels should always be the highest in the area with the varicose veins. While this should give you a general idea, your family doctor will know the right level of compression you need. Once you've gone to your family doctor and received your compression stockings prescription, you can then bring the prescription to your local foot clinic to get measured and fitted. Note: only a medical doctor can issue a prescription for compression stockings with the appropriate level of compression. Compression Stocking Sizes During your compression stocking fitting, a certified fitter at your foot clinic will determine what size you need and order the stockings after selecting from a size chart. Sizes for medical grade compression stockings (20-30 mmHg and above) are quite specific and require measuring; compression stockings will not work if they don't fit well. To ensure they order the right size, your fitter will measure your calf circumference, calf length, and ankle circumference. They may also need to measure your hip circumference, leg length, and thigh circumference. Your fitter will also go over the various style and material options and help you select the option that works best for your activities.

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4 Great Tips For Your Winter Running Regimen

Here’s to Many More Years of Foot Care!

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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

Cold Feet Remedies: How to Keep Your Feet Warm and Comfortable

The Best Compression Stockings for Varicose Veins: How to Choose the Right Pair

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