5 Best Toronto Hiking Trails This Winter

January 25, 2022

We’ve all been there: it’s the middle of winter in Toronto, and you’re tired of being indoors! Before you know it, you’re googling “hiking trail near me” and itching for a wintery adventure. Since Toronto winters have lately meant a partial lockdown of the city, it isn’t easy to find enjoyable and safe activities these days. That’s why we’ve curated a list of 5 Toronto hiking trails for you to discover and enjoy. These trails range in popularity and are all around the city, so you can find the one closest to you.

Looking To Become More Active?

Exploring the many trails in Toronto is also a great way to achieve your New Year’s resolution of becoming more active. Walking is a type of exercise people can do without tiring out too quickly. You can take your time, soak up the beautiful winter sights, and walk for longer periods with proper footwear.

It’s also a great way to ease into more challenging types of exercise and prep your feet for core strengthening exercises. Specifically, regular walking leads to stronger bones and improved balance and can help manage joint and muscle stiffness.

As a foot clinic, we’re also going to give you the lowdown on some vital foot care tips to remember while enjoying your next winter excursion and getting into shape. Let’s get to it!

5 Best Toronto Hiking Trails This Winter

High Park

Location: 1873 Bloor St West, Toronto

High Park is a Toronto staple and the second-largest park in the city. It has many beaten paths in addition to several peaceful trails – like the one above – for all of your hiking needs. It’s known among nature photographers and birdwatchers as one of the best areas to explore during the winter.

While High Park is right in the middle of urban sprawl, it’s truly unique in how it helps city dwellers feel a sense of escape. Winter lovers will enjoy the many areas where you can strap on the snowshoes and connect with nature. What’s more, there are several wooded areas throughout the 5 km of trail that surrounds the park.

You can also check out a picturesque view of Grenadier Pond! Other ponds in High Park include the Lower and Upper Duck Ponds towards the southeast end of the park and Ridout Pond towards the north end. It can be a little icy around these areas, so you should suit up with a shoe with good traction, like the Saucony Peregrine Ice.

Evergreen Brick Works

Location: 550 Bayview Ave, Toronto

Also referred to as the Don Valley Brick Works, this quarry and former industrial site is one of the most exciting places to visit in Toronto this winter. It’s surrounded by a network of trails, suitable for short walks and longer hikes. Specifically, the Don Valley River Park has over 200 hectares of wintery trails ready for you to explore. Walking all of the trails will get you plenty of exercise, so why not enjoy the outdoors while also getting your 10,000 steps?

There’s certainly no shortage of scenery in the Brick Works. If you happen to venture out on a day that’s not too slippery, you can work your way up to the lookout point that gives you a spectacular view of Toronto and the perfect photo opportunity. The lookout is located roughly in the middle of the Don Valley River and Bayview Avenue. There are also plenty of ponds, marshlands and forestry to take in, and if you’re lucky, you might also get a quick peek at a deer, fox or beaver! To see a complete map of the Brick Works’ Don Valley River Park and determine the best route for you, you can click here.

Humber River Trail

Location: 13 Crosby Ave, Toronto

Checking out the Humber River Trail is another excellent way to escape the hustle and bustle of Toronto without leaving the city. The best way to start would be Etienne Brule Park. This entrance takes you on a journey down the Humber River Recreational Trail.

There are plenty of paved walkways; however, to get the most scenic experience, you can check out the less beaten gravel and footpaths that run along the river. The entire distance is about 8 km, so make sure you prepare for a long trip if you want to see as much as possible. Around halfway through your adventure, you’ll encounter a footbridge that gives you a great view of the Humber River.

Tommy Thompson Park

Location: 1 Leslie St, Toronto

Often called “Toronto’s urban wilderness,” and sometimes called the Leslie Street Spit, Tommy Thompson Park is spectacular during the wintertime. It extends from Leslie Street south towards the water, so make sure you layer up for this trail as it can get extra windy the further south you go.

This manmade peninsula has one multi-use paved trail that lets you get started and figure out where you’d like to go. You can then choose from two gravel pedestrian trails and a separate nature trail where you can observe flora and fauna that make the wintertime extra special. Tommy Thompson is known as one of the best bird-watching areas in the city, so if that’s your thing, make sure you bring some binoculars and a camera while you’re on your walk.

As you walk along the shore, you’ll also notice some pretty unique ice formations, and you can check out the city skyline from the tip of the Leslie Spit.

Crothers Woods

Location: Crothers Woods Trail, East York

This is a lesser-known trail in Toronto close to the Brick Works. It’s perfect for someone who needs to escape and experience some alone time. Likewise, the best time to visit this trail may be the winter since you’re less likely to encounter cyclists who share the space.

Crothers Woods has 10 km of nature trails perfect for getting some exercise in the middle of winter. You can choose to travel along the Crothers Woods Loop, which is around 2.4 km long and gives you a great view of the Don River. Since it’s not too lengthy, it’s a good choice for beginner hikers.

According to BlogTO, Crothers Woods is also considered environmentally significant by conservation authorities. You may even spot a white-tailed deer in the area!

If you’re interested in old landmarks, you can also check out an abandoned railroad (CN Rail Bridge) on your adventure. Crothers Woods is truly an escape, with narrow, winding trails and a serene atmosphere.

Hiking Foot Care Tips

Custom orthotics and Superfeet insoles can be the perfect accompaniment for beginner hikers and people with foot pain. Mobility challenges and painful foot conditions can be a big barrier to people looking to become more active. Using inserts and orthotics can provide stability, arch support, correct any biomechanical abnormalities and reduce the impact you feel from the ground. If you’re worried your disability or condition could prevent you from tackling your fitness goals, you can speak with a chiropodist about inserts.
Both men and women should wear winterized hiking shoes or boots for winter treks. As we mentioned, the Saucony Peregrine Ice is great for trails with shallow snow on the ground and has an excellent grip. The Mephisto Nigata Tex is also a great hiking boot for people with painful foot conditions. It’s a good idea to consider the depth of the snow you’ll be hiking through when selecting hiking footwear.
Protecting yourself from dry feet and cracked heels will make hiking more enjoyable. Check out this blog for products that help manage dry skin!
People with mobility issues can still enjoy hikes and walks, but you should assess how long of a distance you can handle.
Strengthening exercises and stretches can work wonders! They can keep you walking longer by prepping the muscles and joints in your lower body for your hiking adventures.

Planning a Winter Hike? Visit Feet First!

January is all about changing our habits and becoming more physically fit! Likewise, we want to make sure you have the help you need to make those changes. Winter can be more dangerous for people with foot concerns; our job is to make sure foot pain doesn’t keep you from getting some healthy exercise while enjoying your surroundings. From great winter boots to high-quality foot care products, we’re here to make sure you don’t need to cut your hike short. If your foot pain is holding you back from enjoying the great outdoors, be sure to swing by our Bloor Street West clinic. Our licensed chiropodists and friendly foot staff are waiting to hear from you!

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January 18, 2022

Best Winter Pet-Walking Trails

Most pet owners know the importance of regular dog walking. However, no one is perfect, and it's easy to miss a day of exercise here and there, especially in the wintertime. Academy Animal notes that dogs need between 30 minutes to two hours of activity every day, depending on the breed. Dog Walking And Fitness Goals Your health is just as important as your dog's! Now that lockdowns are among us again, it's the perfect time to go on some outdoor adventures. Public health restrictions can make getting in shape seem impossible, but it doesn't have to be! Lockdowns are a good opportunity to take advantage of the outdoors and figure out your favourite walking locations, making it a great time for change and achieving fitness goals. Many people with a New Year's resolution to boost their physical activity don't know where to start. One way to make physical activity more fun is to take advantage of Toronto's trail and ravine network with your dog. With time at a premium for so many of us, pet trails are a great way to use dog walking (which you have to do anyway) as a means to achieve your fitness goals for 2022. Not only does walking keep your furry friend in top-notch health, but it can also work wonders for your mental health, well-being, and, of course, your feet! Exploring some Toronto walking trails this season will boost your dog's energy and mood, and they'll thank you with good behaviour! It's also a great way to get your 10,000 steps in and stay active, which will keep your feet healthy through the winter. Let's look at some of the most popular dog-walking trails and parks you can enjoy this Toronto winter season! But first, let's go over some of the major benefits of incorporating walking into your routine. What Are The Benefits of Dog Walking? Taking your dog for regular walks is an excellent way to start fresh and achieve a healthy lifestyle in 2022! Walking gets your blood pumping and promotes healthy circulation to your legs and feet. Taking strolls with your pet can help strengthen the joints and muscles in your feet which is a good treatment method for painful foot conditions. Walking is a great way to kick start or supplement other forms of physical activity, like regular core strengthening and running. You can work your way up to both, even if you have mobility concerns. Regular walking helps improve balance and stability. Along with strengthening your muscles and joints, all of these benefits combined reduce your risk of injury. We didn't forget to mention your pup! Exercise can lower your dog's risk of liver and cardiovascular disease. Daily walking can also reduce your dog's stress levels and chances of developing osteoarthritis. High Park High Park is a well-known downtown park that takes on a new light during the Toronto winters. It has an off-leash park between Grenadier Restaurant and the High Park zoo. It's incredibly spacious and covers over 8.5 acres, so your pup can happily roam while you keep an eye on them. Dog owners can easily spot the leash-free zone with clear signs and instructions. It's also not just a large land space like many other dog parks. The off-leash area is unique and has both paved trails and nature trails (shown above). There is also beautiful scenery! The spectacular snow-dusted trees make for a picturesque afternoon with your pup. If you're keeping your dog on their leash, you can enjoy most of the park except for some areas like ice rinks, campgrounds and designated petting zoos. You can find the full list of prohibited areas here. Don't worry: the off-limits areas won't affect your walking experience. High Park is over 400 acres and Toronto's second-largest park, the perfect place to start achieving your fitness goals this year. The trails that run along Grenadier Pond on the west side of the park are especially scenic in the wintertime. There are also a lot of winding trails towards the east end of the park off of Colborne Lodge Drive. These trails take you all the way down to Lake Ontario, enjoying streams and tall trees along the way. High Park takes the cake when it comes to hidden gems! Jack Darling Memorial Park Taking walks along the water can make exercise seem like less of a chore and more like something to look forward to. If you love a good view of the water, the Jack Darling Memorial Park in Mississauga could be your next great find. The waterfront trail that winds along the park gives you a wonderful view of Lake Ontario. There are also several other pedestrian and dog paths scattered throughout the park. The leash-free area is completely fenced off and is one of the biggest off-leash dog parks in the city. If your furry friend is looking for a friendly adventure with other pups, this might be their new favourite place. Jack Darling park also has an area for small dogs under 25 pounds. Sometimes smaller dogs are intimidated by larger breeds, so the small dogs area provides a safe option. Just west of the off-leash park, it's the perfect space for your dog to check out some wooded areas while getting some good exercise. To boost your own exercise experience, try playing catch with your dog! The running back and forth will get your legs and feet moving, and your heart pumping. More Toronto Dog Walking Trails The Silver Birch Loop Trail near Mississauga is suitable for dogs, but you must keep them on a leash. It's stunning in the wintertime and runs about 3.5 kilometres in length. If you enjoy views of the water, this may be the perfect trail for you and your pup. While exploring this loop, you'll notice a river, and the paths and boardwalk are maintained well during the winter months. The Sherwood Park Trail near Leaside is a favourite among Torontonian dog owners. The trail is covered in a sturdy boardwalk, maintained during the winter. You can make sure you're getting enough steps with your dog while checking out the 150-year-old trees! Dogs also love the Moor Park Ravine in Midtown Toronto, which runs from Mount Pleasant cemetery towards Evergreen Brickworks. There's an abundance of different trees you can watch come to life while spring is around the corner. Even during the middle of winter, your pup will love the serene walk along the creek. The elevation changes will also be sure to keep your heart pumping, thus combining necessary dog walking with great cardio exercise. How Can I Make Dog Walking More Fun In the Winter? We can't stress this enough: Incorporate dog walking into your fitness routine. Time can be one of the biggest impediments to meeting fitness goals. By combining exercise with dog walking (which you have to do anyway), you can kill two birds with one stone (metaphorically - we don't want to hurt any animals). Your pooch can experience pet foot pain and skin irritation, just like you can. If your dog is showing signs of discomfort, Paw products can keep your dog more comfortable and protect them from salt and snow. If you dog has shorter hair, try some dog clothes, like sweaters and coats to keep them warm (of course, if you have a husky you may want to steer clear of these). Bring along warm drinks for yourself and a healthy snack for your dog. Check the weather to see what part of the day will be the warmest. Let your dog play in the snow! If your children are coming along for the walking trail adventure, you can give them a walking puppy toy so they can get used to walking with a dog. Eventually, they'll be able to walk the family dog on their own! This is also a great way to show your child how important physical activity is, and that it can still be a lot of fun! Make The Most Of Toronto Winter Season! Winter doesn't have to be dull and dreary -- it can be the perfect time to meet your fitness goals and bond more with your dog. Before you head out for a walk, make sure you also check out Feet First Clinic to invest in the right footwear for winter. Our product catalogue has everything you're looking for, and you can give us a call to see what's in store. Depending on the day, you might also get a glimpse of our furry mascot, Champ!

September 21, 2023

Polydactyly: Understanding the Rare Phenomenon of a Sixth Toe

Polydactyly is a rare genetic foot condition that causes a sixth toe (and toenail) to grow as the last toe on the foot, next to the pinky toe. However, the sixth toe can sometimes be in the center of the toes or next to the big toe. The sixth toe is often called a digit (dactyl), with “poly” referring to “many.” Today we’re going to answer all your questions regarding this rare condition, including: What are the causes of polydactyly? How does polydactyly affect foot health? How can you manage polydactyly? Photo by Daisy Laparra on Pexels Causes of Polydactyly Polydactyly is more common in children. This is because many adults will have had the sixth digit removed during their toddler years. Outside of genetics and genetic diseases, there are no known causes. A child can also be born with a sixth digit for no reason. How Does Polydactyly Affect Foot Health? Polydactyly does not usually cause foot pain. As far as toe conditions go, the main issue is finding accommodating footwear. Patients may need to search for specialized shoes and medical shoes. The emotional toll a condition like polydactyly can take on a person may be more pressing than the physical toll, and can lead to self-esteem issues. Photo by FreePik How to Manage Polydactyly Managing polydactyly often involves simply removing a child’s sixth toe. Many sixth digits develop poorly and don’t look the same as other toes and fingers. These are generally removed via in-office excision (more common for extra fingers) or surgery under anesthesia (more common for extra toes). If parents of children with a sixth digit wish to remove it, they should seek surgical intervention when the child is around one or two years old. This allows the bone to grow to the point where the cosmetic outcome is more favourable. This is also a good age since your child will likely not recall having this problem later in life and, according to Boston Children’s Hospital, can tolerate anesthesia more than an infant. Children who've had a sixth toe removed should get regular chiropody care after they recover from surgery. If you’ve had a sixth toe removed as a child, you should also seek regular chiropody care into your adult years. Services like gait analyses, custom orthotic fittings, callus and skin care, and more can ensure foot health is on the right track. Photo by jcomp from Freepik

September 18, 2023

Why Your Ankle Cracks When Rotating: A Comprehensive Guide

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.

September 14, 2023

Bunions 101: Causes, Symptoms, and Effective Management Strategies

Bunions - or for those who have them, the painful, bony nuisances that form at the big toe joint - are a common foot condition for older people, especially women. While surgical intervention can sometimes help those with debilitating bunions, lifestyle changes and effective management strategies can help you avoid a bunionectomy in many cases. Moreover, surgeries are usually only necessary if your bunions cause regular functional and mobility problems and chronic pain, which is often not the case. Let’s look at the causes and symptoms of bunions and explore how you can manage them without invasive measures. Image Credit: Fabrikasimf from Freepik Symptoms of Bunions Bunions protrude from the side of your big toe, forming an “L” shape angle. Additional symptoms of bunions include: More corns and calluses than you would normally have due to the big toe rubbing against the second toe Mild redness, pain, and swelling Limited movement in the big toe Severe bunions can cause overlapping toes, pain that doesn’t subside, and toe angulation of more than 40 degrees. Photo credit: istock Causes of Bunions The main culprit? The wrong shoes! Wearing high heels may make you feel good about yourself aesthetically, but they can damage your physical health over time and are one of the main causes of bunions in women. Narrow, tight, and pointed shoes (often the design of stilettos and other types of heels) squeeze and push your toes together and forward unnaturally, increasing pressure on the big toe and leading to bunion formation. Having another condition that targets the joints, like osteoarthritis or Rheumatoid arthritis, or one that causes an abnormal gait, like flat feet, can also hint at bunions in your future. Activities where your toes are more vulnerable than the rest of your feet, like dancing, may also be a risk factor. Image by rawpixel.com from FreePik Bunions: Management Strategies You can tackle a mild bunion problem from home and with regular visits to the chiropodist. Here are some of the best ways you can prevent bunions from ruining your day or getting worse: Change your footwear: Ditch the high heels for comfortable alternatives and shoes with extra room in the toe box. If you’re not sure where to start, attend a shoe fitting. Try bunion splints or aligners. They can hold the affected joint in place. Therapeutic taping can help hold the joint in place and temporarily relieve pain. Shoe stretching may help secure more room in the toe box and take pressure off the bunion. Try these 5 simple exercises for bunions. They are relatively easy, low-impact, and don’t require exercise equipment. Get custom orthotics. Orthotics might reduce excess pressure on the big toe joint and correct any biomechanical issues that are contributing to your bunions (plus they're also super comfortable!). Ask about shockwave therapy. This innovative, non-invasive, and quick procedure is an effective management strategy for bone and joint conditions. It can help relieve pain caused by muscle tightness around the bunion. It's important to remember that bunions don't disappear like other conditions sometimes do. But successfully practicing these treatment methods can help you avoid surgery. If you suspect your bunions are too severe for these strategies, speak to your family doctor. Bunion products available at Feet First Clinic

September 11, 2023

Skin Peeling on Feet: Causes and Remedies

Having peeling skin on your feet can be both uncomfortable and concerning. This condition, often called foot peeling or foot exfoliation, occurs when the skin on the feet sheds in small flakes or larger pieces. Peeling skin on the feet may sometimes lead to itchiness, redness, and even pain. Fortunately, proper foot care can help alleviate the problem and restore the feet to their natural, healthy state. Various factors can cause skin peeling on the feet, and it's essential to identify the underlying cause to determine the appropriate remedy. Here are some common causes and corresponding remedies: Dry skin Dry skin roughens the skin, making it itchy, flaky, or scaly. It's a common condition that affects people of all ages. The medical term for dry skin is xeroderma, whereas xerosis is severely dry skin. Cause Lack of moisture and hydration can lead to dry skin on the feet, making it prone to peeling. Dry skin has several causes, including: Heat: Warm temperatures reduce humidity, drawing moisture out of the skin and drying it out. Climate: Living in cold, windy conditions or low-humidity climates can cause drier skin. Too much bathing or scrubbing: Long, hot showers or baths and excessive drying/scrubbing can dry out your skin. Washing your feet too much may also dry out your skin because the washing strips away your body's natural oils. Harsh soaps and detergents: Some soaps and detergents may contain ingredients that can irritate and dry your skin. Age: As we age, the skin begins to thin and produces less water-retaining natural oils. Remedy Keep your feet well-moisturized by regularly applying a thick, hydrating foot cream or petroleum jelly. Ditch the harsh soaps and boiling water when washing your feet. It's also important to drink plenty of water to stay hydrated. Athlete's foot Athlete's foot is a fungal skin infection that affects the skin on the feet. Tinea pedis was named 'athlete's foot' because it is commonly found in people with sweaty feet. Cause A fungus called dermatophytes causes Athlete's foot when it comes in contact with your feet. It's a contagious infection that can quickly spread to others through skin contact. Common sites for fungus include warm, moist environments and shared spaces, like pools, locker rooms, shoes, or showers. Remedy Use over-the-counter antifungal creams or powders designed explicitly for Athlete's foot. Keep your feet clean and dry, and avoid wearing damp socks or closed shoes for an extended period. Eczema or psoriasis Eczema and psoriasis are conditions where your skin may peel on your feet. Cause These skin conditions can affect the feet, causing redness, itching, and peeling. Eczema occurs when you come in contact with an irritant, whereas psoriasis is an auto-immune disease with no cure. Remedy It's recommended to consult a dermatologist for remedies for eczema or psoriasis. They may prescribe topical corticosteroids or other medications to manage the condition. With psoriasis, treatments are designed to prevent skin cells from multiplying. Allergic reaction Cause Exposure to allergens in socks, shoes, or foot care products can trigger an allergic reaction, which then leads to skin peeling. Remedy Identify and try to remove the allergen causing the reaction from your environment. For instance, switch to hypoallergenic socks and shoes if your socks irritate your feet and lead to peeling skin. If that doesn't work, consider swapping your laundry detergent for a product with natural ingredients. Prolonged sun exposure Prolonged sun exposure refers to when you are exposed to UV rays for an extended time without proper sun protection. As a result, your skin may develop more wrinkles and lines. Cause Sun exposure to the feet can cause moderate to severe sunburns, damaging the skin's outer layer. Next, your skin begins to peel as the body tries to rid itself of damaged cells. Remedy Protect your feet from the sun by wearing appropriate footwear and sunscreen with a high SPF. Contact dermatitis Contact dermatitis is an itchy rash stemming from an allergic reaction. Typically, the rash forms after your skin comes in contact with a substance or irritant. Cause Irritation of the skin due to contact with certain chemicals or substances. Remedy Identify and avoid the irritant. Over-the-counter hydrocortisone cream may provide relief. Consult a doctor if the condition persists. Pitted keratolysis Cause A bacterial infection affects the feet' soles, creating pits and causing peeling. Remedy Keep your feet clean and dry, wear open-toed shoes when possible, and use antibacterial soaps or topical antibiotics as a healthcare professional prescribes. Poor foot hygiene Cause Inadequate foot hygiene can lead to the accumulation of dead skin, which may peel off. Remedy Practice good foot hygiene by regularly washing and thoroughly drying your feet. Exfoliate gently to remove dead skin, and use moisturizers to hydrate the skin.

September 7, 2023

Foot Arch Pain: Causes, Prevention, and Treatment Strategies

Foot arch pain is a common issue that affects many individuals. The foot arch is the curved part inside your foot, consisting of several small bones, ligaments, and tendons. Various factors can cause pain in this area, and it's essential to identify the underlying cause to develop an effective treatment plan. Foot arch pain can be frustrating, limiting mobility and challenging even simple tasks. Today, we explore the causes of foot arch pain and effective prevention and treatment strategies to help you regain footing and enjoy life without discomfort. Read more about common causes, prevention tips, and treatment strategies for foot arch pain. Causes of Foot Arch Pain Flat Feet or Fallen Arches Flat feet (sometimes called fallen arches) occur when the feet have very low or non-existent arches. Collapsed arches cause the bottom of the entire foot to contact the ground. Up to 30% of the population has flat feet, and the condition can cause strain on the ligaments and muscles in the area. Overuse or Excessive Physical Activity Engaging in activities that stress the feet, such as running or jumping, can lead to arch pain. High-impact or sports with repetitive movements are particularly tough on the body as they can overwork the muscles and supportive tendons in the foot. When the arch is pushed beyond its limits, you may experience pain in the region. Plantar Fasciitis Plantar fasciitis is a painful condition where the tissue at the bottom of your foot (the plantar fascia) becomes inflamed. It is one of the leading causes of heel and arch pain. The condition starts with microtears from the repetitive stress of standing upright and weight-bearing. The constant stretching of the plantar fascia causes the fascia to break down, eventually leading to pain during sleep or at rest. Achilles tendonitis Achilles tendonitis is a condition of the tendon connecting calf muscles to the heel (the Achilles tendon). It involves inflammation of the Achilles tendon and causes pain and swelling when running or walking. Since the Achilles tendon helps support the foot, tendonitis in the back of the heel can lead to nearby arch pain. Footwear Wearing shoes that lack proper or have inadequate arch support can strain the arches, leading to pain. Footwear can also be used for the wrong purpose or not fit your feet correctly. Uneven weight distribution or ill-fitting footwear can stress the arch, causing pain over time. Acute Injury or Trauma An acute injury or trauma to the foot can cause arch pain. Injuries like a sprain, fracture, or slip and fall can damage the arch's muscles, ligaments, tendons and surroundings, leading ot arch pain. Prevention of Foot Arch Pain Proper Footwear Choose shoes that provide adequate arch support and cushioning for your feet. Avoid wearing high heels or unsupportive shoes for extended periods. Arch-Supporting Insoles or Orthotics Consider using arch-supporting insoles or custom orthotics, especially if you have flat feet or a history of foot pain. Custom orthotics are corrective shoe inserts with moulded support for your feet. Orthotics act to correct or accommodate biomechanical abnormalities with your feet and arch to improve your gait and manage pain. The correction occurs as weight is redistributed evenly across our muscles and joints. Gradual increase in activity If you're starting a new exercise program or sport, gradually increase the intensity and duration to allow your feet to adapt. Doing too much too quickly can overload your feet and arch, which makes it challenging to reverse. Maintain a healthy weight If you're overweight, losing weight can help alleviate stress on your feet and reduce arch pain. Stretching and strengthening exercises Perform foot and calf stretches to maintain flexibility and strength in the foot muscles and tendons. Here are three lower leg stretching exercises that can reduce the risk of foot arch pain: Calf Stretch: Stand facing a wall an arm's distance away, place one foot a step back, and lean towards the wall. Hold for 20-30 seconds. You should feel a light stretch in your extended leg. Towel Curl: Sit on a chair with both feet on the floor, and place a towel before you. Using your toes, grip and curl the towel to scrunch it up. Hold for a few seconds, release, and repeat. Plantar Fascia Stretch: Sit cross-legged on a chair, and with your hand, grab your toes and gently pull them upwards until you feel a stretch in the arch of your foot. Hold lightly for 20-30 seconds. Treatment Strategies for Foot Arch Pain Rest, ice, compression, elevation Rest: Give your feet ample time to rest and avoid activities exacerbating pain. Ice: Applying ice to the affected area can help reduce inflammation and alleviate pain. Use an ice pack for 15-20 minutes several times a day. Compression: Use compression socks or stockings if you find inflammation and swelling build-up. Elevation: Elevate your feet and legs above the plain of your heart to help alleviate pain and pooling. See more about the RICE method of recovery in our blog spotlight. Pain relief NSAIDs Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help manage pain and reduce inflammation. Reducing intense pain caused by inflammation can also help prevent longterm joint damage. Physical Therapy Light stretching (as outlined in the prevention section) can help increase blood flow to the area and encourage healing. However, refrain from forcing stretches, as overworking an inflamed area can exacerbate the issue. When in doubt, consult with a chiropodist on a proper treatment plan, depending on the length and severity of your discomfort. Taping or bracing Taping the foot or using arch-supporting braces can provide additional support during healing. Its purpose is to stabilize and reduce a joint's range of motion. At the same time, tape enables functionality in the affected area. The tape helps lock joints in place to encourage specific movements and function while reducing unwanted movements (like twisting or bending). The actual tape can be either pressure-sensitive (which activates based on the pressure applied) or something as basic as surgical tape. Shockwave therapy Shockwave therapy is a non-surgical treatment that utilizes high-frequency, high-energy pulses to help promote recovery and muscle repair. A chiropodist determines the frequency, pressure and number of pulses best suited for your injury and can customize the treatment based on the severity of the pain. Night splints A night splint can help stretch the plantar fascia and Achilles tendon, reducing morning pain associated with conditions like plantar fasciitis. Surgery In rare cases where conservative treatments fail, surgery may be considered for certain foot conditions. Surgery has pros and cons, as it's generally considered a last resort, so we recommend learning more about whether surgery suits your scenario.

September 4, 2023

Best Shoes for Teachers 2023

Teachers spend long hours on their feet, so choosing comfortable and supportive shoes is essential to prevent foot fatigue and discomfort. From standing at the front of the classroom, traveling to or from work, or walking between classrooms, teachers put their feet to the test every day. The best shoes for teachers offer a combination of cushioning, arch support, stability, non-slip soles, and durability. The right pair of shoes can make a difference in a teacher's daily life, providing comfort, support, and style that keeps up with their fast-paced roles. The Ontario Physical Activity Safety Standards in Education suggests that "appropriate footwear is a shoe designed for athletic activities with a sole that provides traction and is secured to the foot." Without the proper footwear, teachers are at greater risk of developing two common foot conditions: plantar fasciitis and Achilles tendonitis. In this guide, we list our recommendations for the best shoes for teachers to maximize comfort and keep your feet feeling great all day. Saucony Saucony has a wide range of footwear, including athletic, athleisure, and sport-specific shoes. With a strong focus on running shoes, Saucony caters to various running styles and preferences and is known for its durability, support, and cushioning. For teachers, we recommend the Saucony Triumph 21 for those looking for a more athletic shoe or the Saucony Shadow Original and Jazz Triple for a more casual appearance. Asics ASICS shoes are amongst the most popular in the world. The brand's GEL cushioning system makes them a great choice to protect your feet and keep them feeling their best. They have great shoes for walking and standing, like the Asics Gel-Nimbus 25 (for people with neutral gaits or high arches), the Asics Novablast 3 for those seeking a rocker sole, and the Asics Gel-Kayano for those requiring a stability shoe. Apex Apex shoes provide ample support, cushioning, and ergonomic design to promote proper alignment and alleviate common foot ailments. From orthotic-friendly features to diabetic footwear options, APEX aims to accommodate diverse needs, ensuring individuals with conditions like plantar fasciitis, arthritis, or diabetes can experience improved comfort and mobility. Look at the Apex Boss Runner Active Shoe for a supportive and comfortable option on the job. Anodyne Anodyne footwear specifically caters to those with diabetes, neuropathy, and other foot-related sensitivities. Their footwear features extra depth and roomy toe boxes to provide ample space for toes and accommodate custom orthotics. In addition, Anodyne shoes also often incorporate seamless interiors to minimize irritation and pressure points. The Anodyne No. 75 or No. 72 Casual Sport shoes are excellent for teachers mixing comfort and style. Mephisto Mephisto shoes strongly emphasize quality and feature the brand's soft-air midsole technology. Their shoes prioritize shock absorption and cushioning, which reduces impact on joints and promotes a smoother walking experience. Mephisto offers both casual and dressier options like the Mephisto Wing or Majestro. ara Shoes ara Shoes blend of fashion and functionality appeals to individuals seeking versatile footwear that combines style and comfort. Look at the Ara Leigh footwear line from Ara Shoes for a solid shoe choice for teachers' working hours. Portofino Portofino shoes are backed by Italian craftsmanship and offer a premium footwear line for a more formal look. Whether it's delicate stitching, exquisite leather, or refined silhouettes, Portofino Shoes blend traditional artistry and contemporary aesthetics. Consider the Portofino DY-5068 model if you're a teacher in the market for new shoes. Clarks Clarks shoes combine form and function. They're also backed by close to 200 years of innovation. The Clarks Unstructured Line is excellent lightweight footwear with flexible soles, ideal for long days on your feet. We recommend the Clarks Nalle Lace or the Clarks Court Lite Wally outside the Unstructured line.

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