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!

January 26, 2023

The Importance of Blood Circulation

Our bodies have a lot of work to do on a daily basis, to put it lightly. But one critical function is blood circulation, which is at the top of the list in terms of importance. You can experience many health conditions without proper blood flow, ranging from aches and pains to serious heart problems. That's why it's wise to learn the ins and outs of blood circulation. There are several components to this broad topic. These include: What is blood circulation? The link between blood circulation and heart health Blood circulation benefits What is the cause of poor blood circulation? The link between blood circulation and foot health How to improve blood circulation Photo by pch.vector from FreePik What is Blood Circulation? Blood circulation is how your blood vessels deliver nutrients and oxygen to your cells and body parts. The issue with blood circulation is that we can easily restrict blood flow when we neglect to care for ourselves. Furthermore, blood flow is not an "all-or-nothing" dynamic; we can go about our routines with poor blood circulation and not even realize it! But the longer you proceed through life with poor blood flow, the closer you become to experiencing health conditions and frequent aches and pains. The Link Between Blood Circulation and Heart Health The circulatory system distributes blood throughout your body, with the heart at the centre of all the action. This system has three main components: the heart, blood vessels and blood itself. This system is the reason why we can function every day. As a result, it's safe to say it's a rather critical function of the human body. Your heart pumps around eight pints worth of blood every single day. This means that if your heart is in poor health, it can affect blood flow. The same is true if you switch things around: if your arteries and veins are in poor condition, it can affect your heart health. More specifically, when your arteries deliver oxygenated blood throughout your body, the blood then has to find its way back to where it came from. Your veins do this by bringing the blood back to your heart, making its way towards your lungs to "drop off" carbon dioxide and "pick up" more oxygen. Blood Circulation Benefits It keeps your heart healthy. It keeps your feet, legs and other body parts healthy. It allows all vital organs to function properly. It keeps you feeling sharp and alert (blood delivers oxygen and glucose to your brain) It reduces aches and pains, including foot pain. What is the Cause of Poor Blood Circulation? How you live your life can determine how efficiently your body distributes blood. Since plaque build-up, narrowed vessels and blood clots are the main culprits behind circulation restriction, preventing these interferences is important. Likewise, you can tackle many causes of poor blood circulation by adjusting lifestyle habits. Your family doctor or healthcare specialist can address diseases that lead to poor blood circulation. Here are some reasons your body may be struggling to distribute blood: You live a sedentary lifestyle without exercise. You smoke cigarettes. Your diet is lacking in healthy foods. Furthermore, a high fat and high cholesterol diet can lead to plaque build-up (atherosclerosis) in the vessels. You have high blood pressure (when blood pushes against the vessel walls, it can weaken them). You have diabetes. This disease can cause excess glucose to harm your blood vessels. You have blood clots in your legs. You are overweight. Obesity can be a risk factor for other causes of poor blood flow. Photo by brgfx from FreePik The Link Between Blood Circulation and Foot Health When blood efficiently flows from your heart to your legs and feet, you reduce your risk of developing muscle pain, stiffness and weakness. Your feet and legs can also give you signals that you are having a problem with blood circulation. But how does blood reach your feet? There are specific arteries that transport blood to your legs and feet. One, the femoral artery, starts in the thigh area and extends downward toward the knees. This artery is responsible for transporting blood to your lower body and branches off into six other arteries along its route, all of which must supply blood to a different body part. Then there is the posterior tibial artery, which transports blood to the plantar surface of the foot. Foot and leg issues may occur if you neglect your health by disregarding these arteries. For example, peripheral artery disease (PAD) may develop. This will lead to plaque build-up inside the femoral artery, and the vessels will narrow, greatly reducing the amount of blood that can pass through. Here are some indicators that you need to improve blood circulation to your feet: Numbness Cold feet "Pins and needles" Foot pain Discolouration Varicose veins Foot fatigue and "heaviness." Swelling (edema): your body's lower extremities can swell if your heart cannot circulate blood properly. When blood collects, your vessels release fluid into the surrounding tissues. Photo by Drazen Zigic from FreePik How to Improve Blood Circulation The primary way to boost blood circulation is to move your body. You can also use medical devices and make lifestyle changes. When you perform exercises and stretches, the blood vessels around the targeted muscle will expand thanks to the chemicals the body releases when you move. This signals your heart to pump more blood into the more spacious vessels. Furthermore, your muscles will receive more oxygen, transforming glucose into muscle "fuel." Harvard Health also notes that leg stretches that stimulate blood flow can protect against heart disease and strokes. Their study also showed that working the muscles in the hips, knees and ankles for 45 seconds at a time leads to better blood flow in the arteries of the lower legs, as well as less stiffness and pain. Virtually any type of exercise improves your body's overall blood flow system. In addition to a regular stretching routine, you can try light to moderate cardiovascular exercise, yoga, and playing sports. Compression stockings are also excellent (and stylish!) medical devices that boost blood flow in the lower legs and feet. You don't have to have a serious condition to use them; you can get them if you spend a long time sitting at a desk during the work day, frequently travel, or spend a lot of time lying down in bed. They are excellent for those experiencing conditions that greatly impact blood flow, including: Pregnancy-related blood pooling in the feet and ankles Chronic venous insufficiency Deep vein thrombosis Phlebitis Natural ways to improve blood circulation include eating a healthy diet. According to Healthline, foods that boost and stimulate blood flow include cayenne pepper, garlic, fatty fish, beets, nuts and leafy greens. Furthermore, quitting harmful habits like smoking cigarettes can also help you exercise efficiently. You will notice the effects of improved blood circulation between 2 to 12 weeks after ditching smoking. Image by storyset on FreePik

January 19, 2023

Restless Leg Syndrome: Everything You Need to Know

Do you have an irresistible urge to move your legs while trying to relax? If this sounds like you, you may suffer from restless leg syndrome. There are countless leg conditions out there, some directly related to the vast array of foot conditions we treat at Feet First Clinic. However, many people do not even recognize restless leg syndrome as an issue. For instance, if you're someone with a lot of natural energy and pep, you may think your jittery legs are normal. But unbeknownst to you, your restless legs result from a neurological disorder affecting roughly 5% of the general population and 10% of people over 65 years old. Today's article will address everything you need to know about restless leg syndrome, including: What is restless leg syndrome? Symptoms of restless leg syndrome Causes of restless leg syndrome Restless leg syndrome treatment Home remedies for restless leg syndrome What is Restless Leg Syndrome? Restless leg syndrome(RLS) is a neurological sleep disorder that causes an unpleasant sensation in the legs and an uncontrollable desire to move them. Symptoms typically arise when people are at rest, such as while watching a movie, sitting at a desk or trying to fall asleep at night. Furthermore, moving the legs can provide temporary relief, but RLS symptoms will appear again when you fall back into a sedentary position. RLS is also called Willis-Ekbom Disease. Symptoms of Restless Leg Syndrome The primary symptom of RLS is, of course, a nagging desire to move your legs. Usually, we encourage high energy levels and love when people want to move their limbs and be active. However, while exercising is excellent for fighting foot pain and getting into shape, this fidgety, uncontrollable feeling can be distressing when trying to relax. In other words, it's important to understand that RLS is a serious problem that shouldn't be diminished, and it's critical to differentiate between RLS and being physically energetic. To gain a better understanding of whether or not you may have RLS, you can look out for the following symptoms: An unpleasant feeling in the legs. RLS patients have described the feeling in numerous ways, from a "crawling" sensation to electric pulsing. Other ways to describe the sensation include aching, itching, throbbing, pulling and "creeping." An inability to settle into a sedentary position. RLS sensations kick in when you're trying to relax or are in a place where you can't move for a while. You may be seated on an airplane for hours or simply trying to fall asleep in bed after a long day. Moreover, you'll notice the symptoms subside when you start to move again. Daytime drowsiness and a lack of sleep. RLS can be a significant contributor to insomnia and is technically a sleep disorder, so it's essential to seek medical attention when you notice an impact on your sleep schedule. Causes of Restless Leg Syndrome There are no known causes of most cases of RLS. That said, scientific evidence suggests the following risk factors may play a role in RLS development: RLS is slightly more common in seniors, likely because diabetic neuropathy, end-stage renal disease and hemodialysis are known risk factors. Specific medications can make RLS symptoms worse. Some examples include antihistamines, anti-nausea and anti-emetic drugs, antidepressant medications and antipsychotic medications. An iron deficiency can contribute to RLS. Genetics can play a role in RLS development. Between 40-90 percent of affected individuals have at least one first-degree relative with RLS, like a parent or sibling. For unknown reasons, women are more likely to experience RLS than men. Restless Leg Syndrome Treatment It may seem like nothing will help your restless legs. Since the symptoms are quite strange, it may feel like you simply have to put up with them. But rest assured, there are ways you can make your life much more comfortable while dealing with RLS: Compression stockings: Compression wear is known to help with aches and alleviate sedentary symptoms, so it may be beneficial for those with RLS. More specifically, the National Library of Medicine notes that when light pressure is applied to the limbs, it can act as a counter-stimuli to the uncomfortable feeling RLS causes. The feeling of pressure essentially overpowers the other sensations. Massage therapy: Registered massage therapy may prompt dopamine release in the body. It can also alleviate tension in the skin and muscles. Medications: Dopamine-related medications, iron supplements, benzodiazepines (and other sleep-inducing drugs), and alpha-2 delta drugs (calcium channel blockers) may be prescribed by your family doctor. Benefits of Compression Stockings from Sigvaris Group Home Remedies for Restless Leg Syndrome Sometimes, your RLS symptoms will bother you before you can see your family doctor or get a compression stocking fitting with a chiropodist. If you're waiting around for treatment and becoming progressively more uncomfortable, these at-home remedies may help: Hot baths: The warm temperature of bath water can "distract" your muscles when RLS sensations arise. Restricting caffeine and alcohol: Stimulants and depressants can hurt your sleep. However, if you suffer from severe RLS, restricting caffeine may not do much, but it can be helpful in mild cases. Likewise, alcohol can make you sleepy, but it also tends to wake people up in the middle of the night. Ice packs: Cold compresses can "distract" your muscles like hot water can. Exercises: Foot and leg stretches, specifically flexing the ankles and performing toe circles, can help provide relief. That said, sudden vigorous exercise isn't always recommended for people with RLS. Instead, you should ease into moderate routines. Magnesium and Calcium: These supplements may decrease muscle spasms. For the best results, take them before bed. Valerian and Passionflower: These herbs may relax your muscles and trigger sleep.

January 12, 2023

10 Indicators of Great Running Shoes

How do we know if our running shoes are high quality? What's more, what should we look for when hunting for new shoes? It can be easy to simply look for the cheapest pair and call it a day. But before you know it those low-quality running shoes will start to wear down, which puts you at risk of sustaining an injury or developing a chronic foot condition. Luckily, we've compiled a list of essential features that make a great running shoe! 10 Indicators of Great Running Shoes Shock absorption Cushioning Breathability Support for your foot type Weight Flexibility Traction Durability Waterproof Bonus Features Shock Absorption This is a fancy term for how high-quality athletic shoes withstand impact with the ground. Shock absorbers are frequently mentioned when people discuss vehicles and are described as any device that smoothens or dampens shock impulses. Shock absorption in your shoes should help your muscles like a car's shock absorbers protect its parts. The National Library of Medicine notes that sufficient shock absorption is required during the landing phase of running or jumping to protect joints and muscles from impact damage. When looking for new shoes, you should check the level of shock absorption. One of the best shock absorption technologies includes ASICS GEL cushioning, located in their running shoes' forefoot or rearfoot (or both). The GEL compound absorbs the shock from the ground, and its foam midsoles offer a solid rebound. Saucony is another example and uses EVA foam and their Super Rebound Compound (SRC) to provide durable shock absorption in the heel crashpad. Cushioning Running shoes for women and men will require a solid amount of cushioning. This will help runners avoid common athletic injuries like Achilles tendonitis, muscle strain and stress fractures and also provide general comfort by combating the onset of foot pain and keeping you on your feet for long-distance runs. Cushioned running shoes are also beneficial for athletes still recovering from an injury and will provide support and comfort as the foot muscles get back to optimal condition. ASICS Gel Technology Footwear Breathability Wearing running shoes with breathable mesh uppers can work wonders for your foot health. After all, when we exercise, our feet start to sweat, so your new shoes should have a way to ventilate and promote a healthy foot environment. Furthermore, a lack of ventilation can put you at risk of developing athlete's foot or fungal toenails. Some of the best running shoes for breathability include the Saucony Ride and the Saucony Endorphin. The generously pored mesh and thin fabric help your shoes circulate air and keep the shoe's interior well-ventilated. Support and Foot Type If you're wondering if a running shoe is worth investing in, check to see if it advertises its support type. In other words, check if it's a stability, neutral or motion control running shoe. Generic running and walking shoes often cannot accommodate your specific gait and foot type, but high-quality shoes can. Here is how to know what type of shoe you will need: Stability shoes are for people with flat feet who overpronate (the arch collapses upon weight bearing). These shoes may help prevent complications associated with a low arch, like plantar fasciitis. More specifically, they offer extra support on the shoe's inner sole, called a medial post. Motion control shoes are for runners with more severe overpronation and are essentially stability shoes taken up a notch. In addition to medial support, they offer a stiff heel, firm cushioning and a more rigid midsole. Neutral shoes do not contain bonus support features in the midsole. They are typically for "normal" pronators or people with a normal arch. People with high arches can also wear neutral shoes as they don't need bonus motion control and stability features. Weight You don't want to feel like your shoes are weighing you down while running. You want your feet to feel as light as a feather and to notice a "spring" in your step. When your shoes are lighter, you can run for longer periods. This is because you're using less energy to lift your foot off the ground, which protects you from fatigue. Lightweight shoes can also improve your form during exercise. It's all about making your experience as effortless as possible. To address the need for lightweight running shoes, top brands have mastered the art of using light materials and breathable membranes, without compromising on supportive features. Flexibility Flexibility refers to how much you can bend or twist your shoes. A running shoe can have either a stiff midsole or a flexible midsole, and a clear sign of a good running shoe is knowing its level of flexibility. Flexible shoes are great for longer runs and comfort enhancement, and they will always be neutral and not include stability features. Flexible shoes are also better for terrain running and are more lightweight. Stiff shoes will feature stability enhancements and are great for motion control and improving your running performance. Traction Sometimes when we go for runs we don't always have the luxury of smooth, dry pavement or a treadmill. It may start raining, or you may even enjoy taking your runs to some of Toronto's most beloved trails. The part of the running shoe responsible for traction is the outsole (bottom of the shoe), which are usually made with rubber. Think of them as similar to a car's tires, protecting you from slips and falls, but also contributing to the smoothness of the "ride." A running shoe should have a strong grip of the pavement and other terrain types. A lot of winter running shoes are made with enhanced traction via a rigid rubber outsole and durable lugs. The Gel-Cumulus GTX or GT-2000 GTX from ASICS and the Saucony Peregrine ICE are examples of running shoes with the best traction. Durability For your running shoes to last a long time, they must be durable. Furthermore, the lifespan of a shoe depends on the sum of its parts and the quality levels of the following: Upper: The mesh and synthetic overlays must be relatively flexible but maintain a thickness level that extends their lifespan. If the upper of a running shoe is thin, there should be less friction between materials to boost durability. Midsole: The density of the midsole, as well as its firmness, will determine how durable a shoe is. EVA foam, for example, has a high level of resistance, making it a durable material. Outsole: A weak outsole will ruin your shoes and running experience as it is the point of contact between you and the ground. Generally, the harder the rubber used for the outsole, the more durable it is. Waterproof Like breathability and traction features, a waterproof running shoe is critical for rainy weather, moisture control and winter running. When you stay dry and comfortable, your feet are also protected from rubbing and abrasion, which can lead to blisters. You can try running shoes made with GORE-TEX fabric for optimal waterproof protection. This membrane consists of a microporous structure that renders fabrics waterproof. Specifically, the microscopic pores are much smaller than water particles, meaning they cannot penetrate the fabric. Some running shoes made with GORE-TEX fabric include the ASICS GT-2000 GTX and the ASICS Cumulus GTX. Bonus Features Here are some extra signs of great running shoes you can look out for: Reflector accents: These will keep you noticeable and safe while running in the dark. Removable footbeds: For athletes with consistent foot pain, custom orthotics or Superfeet insoles may be necessary for long runs. You can look for running shoes with footbeds that you can remove and replace with your medical device of choice. Shoe width: Runners with wide feet should look for shoes with varying width options. Photo by Philip Ackermann from Pexels

January 5, 2023

Best Medical Shoes 2023

What comes to mind when we think of the best "medical shoes?" Would they be shoes for doctors? Or shoes someone wears to overcome an injury? While both may technically be true, a medical shoe is simply a shoe that supports and accommodates the structure of your foot, which is a means of treating foot ailments. In other words, they go above and beyond what standard footwear can provide. The best medical shoes are more widely available than some people may think. Countless shoe brands focus on constructing the best shoe for your foot health. But it can be tough to know what shoe you need to address your unique foot concerns. Let's assess the best medical shoes of 2023 to better understand what footwear you may be missing out on! Best Medical Shoes 2023 Saucony Integrity Walker ASICS Gel-Nimbus APEX Lace Walker Anodyne Sport Double Depth ASICS Gel-Keyano Saucony Integrity Walker The reasons the Saucony Integrity Walker shines amongst footwear choices are twofold. This shoe can help with foot pain relief for everyday Torontonians, but it's also a great choice for nurses, doctors, and working students who spend Mondays to Fridays (and sometimes the weekends!) standing all day. Part of what makes this one of the best medical shoes is its ability to accommodate wide feet, and you can select options based on your foot width. You can choose from wide, extra wide, regular or narrow to ensure the perfect fit. This neutral walker also offers responsive cushioning for people who need to walk or stand for long days. Furthermore, the PWRRUN midsole gives the shoe a light and bouncy feel, as opposed to a clunkier shoe which can weigh you down. Lastly, this shoe has the stamp of approval from The American Podiatric Medical Association. Not all shoes come with the honour of being recognized as a highly beneficial product for maintaining foot health - so that's a plus! Saucony Integrity Walker ASICS Gel-Nimbus The Gel-Nimbus is a great medical shoe for neutral walkers or those with high arches who slightly underpronate. If you have a higher arch, this shoe can prevent and help you manage ankle strain, shin splints and plantar fasciitis. The newest version of the Nimbus is about 10% lighter than its predecessor, which keeps your steps light and springy. In terms of being a top-notch medical shoe, its advanced impact protection stands out and helps you land your steps without triggering muscle strain. This is thanks to ASICS' highly developed rearfoot and forefoot GEL® technology. Lastly, the FLYTEFOAM™ and FF BLAST+™ cushioning work together to protect your joints by creating a softer landing, more responsive toe-off, and lightweight impact absorption. After all, cushioning is more than just "padding"; Insufficient cushioning can make your feet too tired to continue throughout the day. ASICS Gel Nimbus APEX Lace Walker The APEX Lace Walker is an orthopedic shoe and a godsend for anyone with flat feet. This type of foot structure can cause you to overpronate while walking. Likewise, neglecting to buy the proper footwear for flat feet can put you at risk of developing bunions, bone spurs, and arthritis. The external heel counter in the APEX walker extends around the heel to the foot's arch. Then it works with the internal heel counter to provide excellent motion control and promote neutral steps. This gives people with flat feet a higher chance of successful and comfortable walking. If that isn't enough to make it one of the best medical shoes, doctors recommend the APEX Lace Walker for anyone who needs stability control and extra comfort. Apex Lace Walker Anodyne Sport Double Depth Anodyne makes shoes for people with diabetes, propelling them to superstar status in our discussion of the best medical shoes. Furthermore, this company's careful construction and focus on health makes Anodyne shoes an appropriate choice for those with other foot problems, not just diabetes. The Anodyne Sport Double Depth shoe comes with width options, but where it truly shines is in its depth. This gives even more room to accommodate those with debilitating foot conditions than other Anodyne options. Hailed as perfect for those with "difficult" feet, anyone with extremely swollen feet or who need to insert their custom orthotics into their shoes can use them. Furthermore, those with bunions and hammertoes should consider investing in the Anodyne Sport Double Depth, as those conditions are known for requiring extra depth in the toe box. Anodyne Double Depth Shoe ASICS Gel-Kayano While the Gel-Nimbus is designed for those with high arches who underpronate, the Gel-Keyano is great for people with low arches who overpronate. This shoe helps with rearfoot support by offering a low-profile external heel counter. The LITETRUSS™ stability feature in the midsole keeps your feet from rolling too far inward, which is the typical experience of overpronators. This is highly beneficial as overpronators are more at risk of putting strain on their muscles, tendons and ligaments, which makes them more injury-prone. Other features include the Rearfoot GEL® technology cushioning, which gives your shoes much needed shock absorption, and the OrthoLite™ X-55 sockliner takes comfort to new levels. ASICS Gel Keyano

January 3, 2023

5 Causes & Solutions for Top of Foot Pain

The top of your foot is one of the most common areas to experience everyday foot pain. The muscles and tendons within the top side of your foot play a critical part in how you move. The top of the foot can be easily overworked and damaged, leading to various foot conditions. Some symptoms and top-of-foot conditions are short-lived. Other top-of-foot symptoms can signal an underlying condition elsewhere in your foot or leg. This article teaches about five potential causes (and solutions) for top-of-foot pain. Cause 1: Foot Sprain A foot sprain occurs when the ligaments in your foot stretch beyond their limit and become damaged. Foot sprains can vary in location. An ankle sprain is likely to be more of a forefoot sprain. A midfoot sprain is more likely to affect the front half of your foot. Cause: Acute trauma causes foot sprain. Acute trauma refers to a one-time impact of an incident where you put your foot in an awkward or uncomfortable position. Your tendons are stretched beyond their limit and lose some elasticity. Your tendons may develop micro tears or more serious strains. More severe forms of acute trauma can result in a stress fracture or a hairline break of the bone. Solution: Foot sprains require rest and recovery to heal. Rest allows your tendons to repair themselves and regain their elasticity. Ice and elevating your legs above your body can help promote healing and may quicken the recovery process. If the injury persists, or you have difficulty moving, you should visit your family doctor. Taping can also act as an additional support system. A chiropodist can skillfully tape your feet. Taping works by providing additional support and "locking" your feet to avoid re-aggravating the injury. Cause 2: Tendonitis Inflammation of the tendons in the foot can cause top-of-foot pain. Damage to the tendons is known as tendonitis. Cause: Extensor tendonitis can cause pain in the top of the foot. The extensor tendons are the tendons that run along the topside of your foot. The tendons help you straighten your feet and lift your toes. The extensor tendons play a critical role when running or walking. Chronic damage through overuse injuries can cause extensor tendonitis. Too much walking or running, or even too much of a weight-intensive activity too soon after any injury can cause extensor tendonitis. Solution: The best course of action for tendonitis is rest. Specifically, you want to avoid the source activity that causes aggravation. If the pain is intense, you can also take over-the-counter medications and visit your family doctor. They may refer you to a massage or physiotherapist. If the tendonitis persists or is disrupting your mobility, you should visit your family doctor. Cause 3: Athlete's Foot Athlete's foot is a contagious fungal skin infection that affects the skin on the feet. Although athlete's foot, medically known as tinea pedis, sounds like it only affects sporty folks, it can affect anyone. Although not life-threatening, it's contagious and can be painful if left untreated. Cause: A fungus called dermatophytes causes athlete's foot. The fungus inhabits, grows, and survives off the outer layer of the skin. By extension, the fungus can also spread to other parts of the body and people, either directly or indirectly. You can catch athlete's foot anywhere where fungus thrives. Fungi love warm, moist environments, such as communal showers, locker rooms and the decks around public swimming pools. Solution: Over-the-counter topical antifungals are the most common remedy for mild cases of athlete's foot in the early stages. However, fungal infections are notoriously persistent and stubborn. If your Athlete's foot persists, you should see a chiropodist, who can treat the skin on your feet and prescribe prescription anti-fungal creams. Our Toronto foot clinic also sells foot deodorants, including an antifungal foot spray, which are great for prevention and supplementing your athlete's foot treatment. While treating your athlete's foot infection, it's essential to do the following: Clean your socks and linens with bleach or hot water. The fungus can spread from your feet to these surfaces and re-infect you if not cleaned between uses. Clean any surfaces that your bare feet come into contact with Wash your feet once or more a day Ensure your feet are thoroughly dry after bathing or washing. Wear flip-flops or shoes in any place where you think you could catch athlete's foot Cause 4: Bone bruise Damage to the bone itself can be painful and cause top-of-foot pain. There are varying degrees of bone damage, ranging from bruises to fractures. Cause: A bone bruise is an acute injury, less severe than a fracture. Bone bruises typically stem from a one-time event that causes damage to the foot. Dropping an object, rolling your ankle, or stubbing your foot on an object can cause damage to the bone itself. You may notice bruising (reddish/blueish) on the skin. When in doubt, an X-ray can determine the severity of a bone bruise. Solution: Treatment for a bone bruise includes the following: Rest Icing Elevating your leg so it's above your heart (to promote blood flow and reduce swelling) Taking anti-inflammatories or over-the-counter medications if the pain is intense Cause 5: Peroneal nerve injury Nerve damage can cause top-of-foot pain. The general term for nerve damage is known as peripheral neuropathy. When nerves are damaged, signals between your muscles and brain are disrupted, causing numbness, pain, and complete loss of sensation. Cause: Injury to the peroneal nerve, known as peroneal nerve dysfunction, can cause top-of-foot pain. The peroneal nerve is outside our lower leg and just below the knee. For example, you may experience temporary numbness in your feet from peroneal nerve compression. Have your legs crossed, and your feet and toes go numb? Peroneal nerve compression causes the numbing and tingling sensation. There are several symptoms of peroneal nerve dysfunction. Signs can include: Foot drop Pain, weakness, or numbness on the top of the foot Inability to move the toes up and down Reduced mobility in the foot Abnormal knee lift to compensate for reduced motor function Solution: You should visit your family doctor at the first sign of any nerve-related symptoms. They will conduct the necessary diagnostic investigations and refer you to the appropriate doctors. There are both surgical and nonsurgical treatments for peroneal nerve injury. Non-invasive treatments include orthotics, which can correct your gait and better distribute pressure within your feet. Additionally, physical therapy and foot-strengthening exercises to fortify the muscles in your feet can help improve mobility. If you have foot drop, an ankle-foot orthotic may be recommended. You may require surgical treatment for more severe cases, including decompression surgery or nerve repair. Other causes of top-of-foot pain Tarsal tunnel syndrome: Tarsal tunnel syndrome occurs when the nerve inside one of the tunnels within your ankle compresses. Specifically, the posterior tibial nerve (within the tarsal tunnel) is compressed from injury, flat feet, or fallen arches. Bone spurs: Hallux rigidus, or arthritis of the big toe joint can cause bone spurs, which can lead to pain on the top of the foot. The bony outgrowths can put pressure on your foot or toe when wearing shoes and cause pain when lifting your toes due to the deteriorated joint. Ganglions: Ganglion cysts are fluid-filled bumps on the tendons or joints in the feet. The cyst itself doesn't cause pain, but if large enough, it can add pressure to the nerves in the same vicinity.

December 29, 2022

Cracked Heels and What to Do

Dry, cracked heels are a burden that several people suffer with. And as winter progresses and summer feels like a faraway dream, many people are on the look out for the perfect cracked heels remedy. But first, it's important to learn why cracked heels occur in the first place. Understanding this skin condition is the first step towards successful treatment and pain-free winter adventures! Today's blog will answer: What are cracked heels? What causes cracked heels? What are some cracked heels remedies? What Are Cracked Heels? Cracked heels, sometimes called heel fissures, develop when the bottom of your heels become hard and dry, splitting open the skin. Cracked heels may also stem from having excessive, thick calluses. As other symptoms progress, like flaking and crusting of the skin, dry cracked heels can become much more than a cosmetic issue. And while they don't often enter serious foot condition territory, deep cracked heels may start bleeding and cause severe pain, making it extremely difficult to move freely. What Causes Cracked Heels? You may assume that because you rarely go barefoot, that your heels shouldn't crack. But a variety of outside elements and risk factors can make your heels more vulnerable. Common Causes of Cracked Heels Cold weather: The cold temperatures and dry air you experience in winter are a recipe for cracked heel development. Removing your socks from the skin on your heels can feel like velcro, and you may find "foot dandruff" residue on your black socks as well. Wearing Ill-fitting footwear: The fat pad, or cushioning, under your heel will take on sufficient damage if you stand on your feet for long periods while wearing shoes with very minimal heel support. Wear flip-flops in the summer: Similarly, this can set you up for a worsening condition when winter rolls around. Using harsh soaps: This can strip away the skin's natural oil barriers, which can lead to dryness and eventually, cracked heels. The winter months can exacerbate this issue since people want to take long, hot baths more often. Cracked Heels: Risk Factors Age: Skin loses natural elasticity with age. Obesity: Holding extra weight can lead to excessive pressure on the heels. Having diabetes or a thyroid disorder: When diabetes damages the nerves in the feet, it can cause your feet to produce insufficient sweat, causing dryness. Hypothyroidism can cause a hormonal imbalance, leading to cracked heels. Cracked Heels Remedies Now that you know how this pesky condition started, it's time to find the cracked heel remedy that works best for you! Your best bet will be utilizing a combination of the following treatments: Moisturize Without moisturizing your feet, you won't be able to fully solved your cracked heels issue. Use products (oil-based balms and foot creams) with skin softening agents (urea is one of the most common), as these can boost the skin's natural moisture production and rid your feet of dead skin. For the best results, moisturize your feet twice a day, after showering or bathing. Check out this blog for more details on the best products for moisturizing your heels! Lifestyle Changes Sometimes a little goes a long way, and the perfect cracked heels remedy includes making changes. Try a complete footwear overhaul, which includes ditching shoes with little to no heel support and investing in supportive footwear. You can also try over-the-counter insoles that provide extra heel support. You should also exfoliate your feet and buff them with a foot file. However, make sure you do this as part of a routine and not just to rid yourself of current cracked heels. And lastly, switch from harsh, scented soaps to gentle, relatively scent-free products and assess what products you may be allergic. See Your Chiropodist Your trusted foot specialist can not only remove calluses on the feet, but they have extensive knowledge on foot care products and which ones would be best for you. Your chiropodist can also work to offload pressure on your heels, allowing the cracked to heal and close.

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