5 Standing Stretches For Your Legs

February 3, 2020

Stretching is not just reserved for athletes and gym-goers.

The practice of keeping our muscles limber and flexible can benefit us all, especially when done consistently. But we all have busy schedules. So, to accommodate, we’ve rounded up standing stretches for your legs that you can do any time, anywhere.

According to Harvard Medical School, “stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints.” In fact, without it, Harvard Medical School notes, “the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

For those who sit all day, the importance of stretching becomes even greater. And because so many jobs now are performed digitally, a large percent of the population spends much of their workday sitting down, in front of a computer. With these long hours in sedentary positions, our muscles can become used to one position, making them increasingly inelastic.

To fight back, one can incorporate standing stretches into their routines, whether it’s to begin the day or an addition to their gym routine.

Don’t overwhelm yourself by thinking you need to spend 30 minutes each day stretching. Even 10-20 minutes two or three times a week helps. The key is to stay consistent. Although you may not see immediate effects, the compound interest of the habit will result in significant gains over time.

A few things to consider before beginning a new stretch routine:

Don’t bounce. Hold a stretch evenly, as bouncing or rocking back and forth can cause injury as you may stretch the muscle beyond its physiological limit.
Consider a light warmup. Warm muscles are better than cold muscles. Even a short five-minute walk is enough to loosen the muscles.
Don’t stretch through pain. If you experience pain when stretching, stop. You’re likely damaging the muscle more than helping it.

Now, let’s get into five stretches that are designed to be done anywhere.

Standing Hamstring and Calf Stretch

This stretch targets two muscle groups at the same time. Stand about a foot away and place both of your hands on a wall. Your feet should be shoulder-width apart. Then, take a step back with one foot, keeping that leg straight. Push down with your heel so your entire foot maintains contact with the ground.

Maintain for 30-60 seconds and switch sides. Repeat 2-3 times.

You feel should feel a stretch in your calves; if not, lean forward slightly. By keeping your back leg straight, you should also feel a stretch through your hamstring.

Standing Hamstring Stretch (One Leg)

Another stretch to target your hamstrings. While standing up straight, lift one leg and rest it on a shoebox, or another item around the same height. While keeping both of your legs straight, reach up towards the ceiling, and begin to lean slightly forward. As you do, you should feel a stretch in your hamstring. Maintain for 30-60 seconds and repeat 2-3 times on both sides.

For this stretch, it’s important to keep your back straight and to avoid hunching over and putting undue stress on your neck.

Standing Quad Stretch

Grab your left ankle with your leg hand – and vice versa – and pull your ankle back drawing your heel to your glute. While keeping your knees close together, push forward with your left hip. You should feel a stretch along the front of your quadriceps and through your knee.

Alternatively, you can find a surface that sits at about the same point as where your hand on your stretched ankle would be. Instead of using your hand to maintain the stretch, you can use the surface – like the edge of your bed – to get a better stretch. Plus, this puts less strain on your ankle as you aren’t bearing the weight of the stretch on your lower leg.

Knees to Chest

In a standing position, bring your knee to your chest and hold with both hands. Maintain the stretch for 30-60 seconds.

Not only does this stretch your hamstrings, lower back, and hips, you’ll tone your lower legs by maintaining the stretch while standing on one leg. If you find the standing position too difficult, this exercise can also be performed in a similar way while lying on your back. For even more stretches that aren’t done while standing up, read our recommendations on four great stretches for your feet.

For those who practice yoga regularly, this stretch, in particular, might be one you’ve done before.

Standing Pigeon

Cross your ankle over your opposite leg, just above the knee, and squat down. You can extend your arms out for balance, or be up against a wall for additional stability. Look straight ahead and avoid straining your neck. Hold for 30-60 seconds, and repeat 2-3 times with equal recovery time in between sets.

This stretch works your hips, glutes, and lower back.

For even more stretches, visit our blog on activities that will help you build up strong, healthy feet.

For more information on how to prevent foot injuries and foot conditions, book an appointment today at Feet First Clinic.

Here’s to Many More Years of Foot Care!

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June 1, 2023

The Benefits of Custom Orthotics for Women

When it comes to custom orthotics for women, improved foot health is just around the corner. These days, women from all walks of life are enjoying the benefits of orthotics, from foot pain management to better posture and mobility. These perks combined reduce the average woman's chance of developing a painful foot condition. Let's look at how orthotics are becoming one of the best ways to support women's health. The Benefits of Custom Orthotics for Women Foot pain management Better posture Improved mobility Foot Pain Management Many women spend most of their time on their feet and use custom orthotics to relieve and prevent pain. WebMD notes top orthotic features that accommodate pain: Alignment and support: This corrects imbalances and abnormalities, distributing weight more evenly and reducing strain on the areas of the feet that need a break. Shock absorption and cushioning: Orthotics with shock absorbing qualities reduce the harsh impact of walking on the pavement and ground. Offloading, protection and injury prevention: Orthotics can offload specific areas of the foot or relieve pressure on injured or sensitive areas. This promotes healing and prevents irritation. Women with plantar fasciitis and sore spots on their feet (like blisters, painful corns, etc.) should try "soft orthotics" that have extra cushioning. "Rigid orthotics" are best for daily walking and working on your feet as they prevent strain and the resulting domino effect (pain throughout the lower extremities, hips, knees and back) that comes with wear and tear. If you're interested in orthotics, ask your chiropodist what type are best for your lifestyle. Posture Standing tall and maintaining good posture is important to a lot of women. It can boost self-confidence and mental well-being, but most importantly, it works wonders for your health by keeping your bones and muscles in proper alignment. Since orthotics address the misaligned position of your feet, they are a successful method of improving posture. According to the Journal of Applied Biomechanics, wearing custom orthotics over a certain period can support postural stabilization. This can help women by preventing circulation issues and the vast array of other problems that stem from poor posture. Better Health notes back pain, spinal dysfunction, joint degeneration (which can exacerbate osteoarthritis), rounded shoulders, headaches and muscle fatigue as side effects of bad posture. Improved Mobility For women struggling with daily movements, orthotics can make a world of difference. Many women adopt poor walking gaits to accommodate pain, but don't realize the long-term effects this can have. Moreover, issues like overuse injuries or arthritis can negatively impact quality of life. Luckily, orthotics enhance stability and provide more control with every step, mainly due to the support they give your foot arches. They reduce excessive motion or overpronation (inward rolling of the foot) during walking and ensure each movement has a purpose.

May 4, 2023

Top 10 Tips for Preventing Foot Injuries During Exercise

Why do foot injuries during exercise occur? The answer to this question is, essentially, several reasons. Everyone can hurt themselves while working out by neglecting proper footwear, forgetting their stretching, overexertion, and more. Since your feet are the foundation of all physical activity, paying attention to foot health and injury prevention are the best ways to continue your fitness routines without interruption. Let's take a look at how to do that. Top 10 Tips for Preventing Foot Injuries During Exercise Wear proper footwear Stretch Modify Don't overexert yourself Remember your form Start slow Improve flexibility Eat a balanced diet Take rest days Drink water Wear Proper Footwear Exercising while wearing low-quality, unsupportive footwear is a recipe for disaster. One of the best ways to avoid sports-related injuries is wearing the right footwear, which may include: Shoes: Your shoes should be well-cushioned, as this will absorb the force of the ground during footstrike. This is especially true for runners or athletes who run while performing, but it is also an important quality for light activity. By acting as a barrier between your foot and the ground, cushioning can prevent injury to the lower limbs. Furthermore, a study from the Journal of Athletic Training notes that good shoes function as the main "interface" between the person and the impact from the ground. Additionally, depending on your pronation type, stability and motion control shoes may help stabilize your movements and prevent ankle injuries. Custom orthotics: In the podiatry and chiropody field, specialists often recommend orthotics to those already experiencing an overuse injury, like plantar fasciitis or Achilles tendonitis, to prevent it from worsening. Orthotics also prevent all types of injuries by distributing your weight evenly, aligning and stabilizing your movements, and absorbing shock. To learn about the different orthotic types, you can check out our complete guide. Superfeet insoles: These over-the-counter insoles are available at Feet First Clinic and are a more affordable alternative to custom insoles. According to their FAQ page, they may help prevent common foot and lower leg injuries like shin splits, plantar fasciitis, patellofemoral pain, Achilles tendonitis, and IT band syndrome. Stretch You should warm up for physical activity by performing stretches and exercises targeting different muscle groups. You should also cool down after a workout by stretching. People stretch because it expands the muscle fibres, making them stronger and more pliable (and thus less prone to injury!). Prevent foot injuries during exercise by checking out these stretching articles: Dynamic Stretching The Perfect Stretching Routine Modify Both athletes and those with mobility issues should understand the importance of modifying fitness routines. When you try a new workout, you may find it too challenging to complete the first time. And if you ignore this and push it, you can easily hurt yourself. It is extra important to modify your routine if you notice pain or discomfort, which is quite different from "feeling the burn" or being tired from exercise. The best thing to do in these scenarios is modify your workout and practice gradual progression, which helps your body adapt to different intensity levels. You can modify workouts by reducing weights, slowing down, sitting down instead of standing, reducing impact levels, and resting for longer periods. There are also easier versions of several exercises, like modified push-ups or modified planks. Don't Overexert Yourself It's always amazing to see what our bodies are capable of, but there is a clear difference between a successful workout and overexertion. When you put too much pressure on your feet, you can easily experience a stress fracture, which is a tiny crack(s) in the foot's bones, as a result of increasing activity levels too quickly or working out for too long without a break. Overexertion can also lead to ankle sprains and common overuse injuries. Remember Your Form Proper form keeps you from putting physical stress on the wrong muscle groups. Likewise, it helps you activate the appropriate muscles and prevents overuse injuries. For example, if you perform a squat but neglect proper form, you can put too much stress on your feet without engaging the glutes and hamstrings (the target muscles). Good form also aligns your body correctly, which consistently protects your joints. Photo by Anna Shvets from Pexels Start Slow This goes without saying, but if you've never exercised consistently before, you don't want to start with intense routines or complicated sports you don't fully understand. Not only does "starting big" pose a high injury risk, but if you don't do as well as you'd hoped, it can hurt your confidence and stop you from exercising in the future. Instead, start your new healthy lifestyle with beginner-level workouts at the gym, home, or outside. Improve Flexibility When you focus on flexibility, your range of motion will improve over time, lessening your risk of sustaining a foot injury. Flexibility can also promote good posture, which helps you maintain proper form and align your lower body, thereby reducing the stress on your feet. Flexibility can also boost blood circulation because flexible muscles are better at receiving oxygen and other nutrients. This helps you heal from mild aches and pains and prevents future injury. Prevent foot injuries during exercise by working on flexibility: Top 5 Best Flexibility Stretches Eat a Balanced Diet Eating a nutrient-rich diet and avoiding overeating will help you maintain a healthy weight. Unfortunately, excess weight puts too much pressure on your feet and lower legs, making your body's foundation much less sturdy than it should be. Unhealthy foods can also cause inflammation, leading to muscle soreness and joint pain, which can flare up during exercise, distract you, and cause an injury. Furthermore, overeating sugar and processed foods can make you suddenly feel lethargic during an activity. This can make you lose focus and sustain an injury. Photo by Ella Olsson from Pexels Take Rest Days Resting for a day or two during the week can reduce inflammation and muscle fatigue in time for your next workout, but the main purpose of rest days is to give your body time to repair and replenish energy stores. When you ignore this advice and try to exercise every day of the week, you can easily worsen the aches and pains you're already feeling or simply burn out. This will make you give up on exercise, cause you to lose focus and hurt yourself, or put you at risk of developing an overuse injury. Drink Water Dehydration can easily sneak up on us, and you can experience mild dehydration after forgetting to drink enough water for a few days. Proper hydration helps prevent sudden muscle cramps. These can feel alarming during exercise and cause you to experience a sudden fall. Furthermore, hydration helps to regulate your body temperature, keeping you comfortable and focused during physical activity. Drinking enough water also helps with the elasticity in the foot's tissues, which may become dry and stiff when you don't drink water. This reduces your risk of sustaining a stress fracture or developing Achilles tendonitis.

April 20, 2023

Common Foot Problems in Women: Treatment and Prevention

Since women are more likely to experience foot pain and conditions, a significant focus of women's health should always be foot health. According to Foot Health Facts, narrow footwear that cramps the forefoot and squeezes the toes is the primary reason women are prime targets for foot health issues. Furthermore, common foot problems in women can arise after years of wearing shoes with little arch support and unstable heels. Today's article will discuss the most common foot problems women struggle with and prevention and treatment options. Common Foot Problems in Women Bunions Plantar fasciitis Arthritis Hammertoes Plantar Fasciitis Medical News Today notes women risk developing plantar fasciitis more than men. This may be due to post-pregnancy foot changes and the effects of wearing unsupportive footwear for years; both can lead to plantar fascia strain and subsequent stabbing heel pain. The best way for women to prevent and treat this painful condition is to only wear high heels on special occasions and choose comfortable heels with cushioning and a stable heel. For daily activities, opt for shoes with sufficient arch and heel support (most important) and thick soles and cushioning. But it's also important to find shoes with that create a healthy environment for your feet (i.e.: enough room in the toe box, breathability, etc.) to prevent other conditions. Maintaining a healthy weight can also prevent too much pressure on the plantar fascia. To help, women can stretch their feet and perform daily exercises that work the plantar fascia and calf muscles (see an example below!). And lastly, orthotics with arch support can distribute the pressure on your feet more evenly. https://www.pinterest.ca/pin/782007922800908317/ Bunions Again, low-quality shoes are the main culprit behind women developing bunions, but genetics may also play a role. Bunions may also be at their worst during menopause or pregnancy. Some women may require intervention from a surgeon to eliminate severe bunions. But many can try non-invasive methods like bunion pads, inserts and orthotics, and frequent rest periods with compression and ice packs. The most worthwhile preventative measure is changing your shoes and giving your feet the support and room they deserve. Ensure all shoes have enough room in the toe box (cramped toes are a major risk factor for bunions) and are not too narrow. Arthritis Research suggests post-menopausal women suffer more from osteoarthritis than men because of estrogen fluctuations. There may be a connection between pre-menopausal estrogen levels and joint and cartilage health. Targeted exercises are one of the best ways to prevent and treat most types of arthritis (not just osteoarthritis!). Moreover, Feet First Clinic's beginner's guide to exercises for arthritis Part 1 and Part 2 outline beneficial exercises, the steps involved and why they're so useful. These routines also consider that arthritis can be very limiting and ensures all movements are manageable. Other forms of treatment include braces or canes (in severe cases), anti-inflammatory pain relievers, orthotics that support the ankle and the foot (also good for prevention), physiotherapy and orthopedic footwear. Hammertoes Like bunions, hammertoes affect women because they are more likely to wear excessively tight and unsupportive shoes, causing the toes' middle joints to bend more and more over time. To avoid and manage pre-existing hammertoes, ensure your shoes have at least half an inch of room between the toes and the end of the shoe. Additionally, women should avoid high heels on most days and only wear them if the heel is a "reasonable" height. It may also be wise to buy shoes with stretchy fabrics and avoid excessive fabric layers. They can force your toes into uncomfortable positions and make it difficult to accommodate pre-existing hammertoes. Inserts and pads can also be helpful for women by positioning the toes and feet more favourably. Furthermore, a chiropodist can use a splint or some tape to fix your toe in the proper, straight position. Several medical devices can help with toe conditions

April 13, 2023

Foot Care for Women Over 40

It’s a fact that your body changes as you age. Your hair, your skin’s elasticity, your weight --- pretty much everything requires more attention. This is also true for your feet, and foot care for women over 40 is much more important than you may think. According to an article from UChicago Medicine, women’s feet change during middle age because the tissues become looser, leading to a “sagging” arch and a wider foot. Getting older will also reduce your foot’s natural cushioning ability as the sole's fat pads get thinner. Women over 40 must also pay attention to their foot health because menopause can cause additional issues, like foot odour due to excessive perspiration and swollen feet due to high blood pressure. Foot Care For Women Over 40 Foot checks with your chiropodist, preventative care to address common foot problems, and investing in medical products and supportive footwear are some of the best practices. But here are some simple, specific ways to execute foot care: Exercises Footwear Orthotics Additional foot care ideas Exercises Regular stretching and exercising can help treat and prevent several common foot problems women over 40 may struggle with, like arthritis, bunions, hammertoes and diabetes. These exercises are easy to perform and suitable for anybody with mobility issues. Gentle exercises can do the following: Loosen up the muscles, tendons and ligaments in the feet. Strengthen your feet so you can withstand everyday activities as you get older. This is especially important for the foot’s tiny intrinsic muscles (which stabilize the foot and support the arches). Increase your range of motion, balance and flexibility. Check out these resources for the best exercises and stretches for women over 40: Feet First Clinic Stretches Pinterest Board A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1 A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2 The Perfect Stretching Routine 5 Foot Pain Stretches for Women Over 65 Footwear and Orthotics Women in their 40s should ditch unsupportive shoes. While it may be okay to wear certain types of high heels on rare occasions (there are comfortable options!), wearing them too often can worsen pre-existing arthritis (or increase your chances of developing it) by wearing down your joints. High heels, while tempting to wear, can also force your toes into a cramped position, leaving you at risk of developing bunions (or making them worse). The unsteady nature of high heels can also pose an ankle injury risk. Flip-flops and flats with no arch support are big no-nos as well. Instead, opt for shoes with enough arch support, and try stability shoes if you experience ankle arthritis. Choose shoes with a wide toe box to accommodate age-related foot widening, and consider looking into wide footwear. Wearing custom orthotics with your everyday footwear also adds an extra layer of protection and comfort. They provide stability and support, correct any abnormal gait patterns you may develop due to foot changes, and protect joints and muscles from wear and tear. Additional Foot Care Ideas for Women Over 40 Skincare: Clean and thoroughly dry your feet, and use a moisturizer twice a day. Women over 40 are more likely to experience calluses, cracked heels, and dryer skin. This is because the foot’s fat pad cushioning diminishes with age, placing more pressure on the area and wearing down the skin. Clean, moisturized skin will also combat foot odour. Shoe sizing: Women over 40 (especially those who have been pregnant) have flatter arches, which increases your foot’s width. This will leave your old shoes feeling too small and increases your risk of developing bone deformities (bunions, hammertoes). Make sure you don't buy new shoes until you try them on and know they fit properly. Remember: different brands have different sizing systems, so don't get attached to the number - fit is what matters most. Medical pedicures: These pedicures help your toenails look amazing and focus on skin and callus care, as well as foot odour - so you can sit back, relax and let your foot care specialist do the work for you.

April 10, 2023

The Importance of Footwear for Foot Health

Footwear is an integral part of our overall health as well - not just our foot health. Proper footwear can serve several purposes, including protection, support, stability, comfort, and cushioning, all of which can help keep foot problems and conditions such as ingrown toenails, tendonitis, blisters, and foot pain at bay. In this article, you'll learn about five key reasons footwear is critical for short- and long-term foot health. Protection Shoes protect the feet from cuts, scrapes, and other injuries. They also shield the feet from outside elements like rocks, hot pavement, and cold weather. Proper footwear with protection can help prevent foot conditions, including frostbite, broken bones, stress fractures, stubbed toes, and black toenails. Protection is especially important if you have diabetes; people with diabetes should wear covered footwear both indoors and outdoors. Protection is also about wearing the right shoes for the correct purpose. For instance, wear tough winter footwear in cold conditions to help prevent cold-related skin injuries. Relatedly, wear proper athletic footwear for various sports, including tennis, basketball, football, hockey, and running, as footwear can have specific features for the various movements you make while participating. Support Proper footwear supports the feet by helping distribute your body weight evenly across your legs and feet. Proper weight distribution can help prevent foot and leg pain and reduce the risk of sprains and fractures. Mainly, proper support can help prevent foot conditions, including pain from flat feet, plantar fasciitis, Morton's neuroma, Achilles tendonitis, blisters, heel spurs, and osteoarthritis. Cushioning Shoes with good cushioning can absorb shock and reduce pressure on the feet. Whether running, on the job or just walking around casually, cushioning can help reduce impact-related injuries such as tendonitis, osteoarthritis, plantar fasciitis, hallux rigidus, and metatarsalgia. Stability Shoes with a stable sole and a firm heel counter provide stability. Stability is especially important for people who overpronate or have flat feet. You can get stability from shoes with stability features in the midsole that control the movement or the foot and ankle, or from custom orthotics. Proper footwear with stability can help reduce pain associated with overpronation, like Achilles tendonitis, plantar fasciitis, and osteoarthritis. Comfort A critical component of footwear for foot health is comfort. Shoes should fit snugly but not tight to prevent common foot conditions like ingrown toenails, blisters, calluses, and corns. Ill-fitting shoes can add pressure points throughout your feet and toes. By choosing shoes that provide protection, support, cushioning, stability, and comfort, you can help to prevent foot problems and keep your feet healthy and pain-free.

April 3, 2023

Foot Pain: Causes and Treatment

Are your feet giving you a hard time? Foot pain can have many causes, including injury, overuse, medical conditions, and poor footwear. The underlying cause will dictate how to treat your foot pain, which can include anything from supportive footwear, to stretching exercises, to rest, to medication. In this article, we'll go through six common causes of foot pain and how to treat them: Plantar Fasciitis Achilles Tendonitis Bunions Ingrown Toenails Osteoarthritis Plantar fasciitis Causes Plantar fasciitis occurs when the plantar fascia (the band of tissue that connects the heel bone to the toes) becomes inflamed. It is caused by inadequate arch support or overexerting the plantar fascia. For instance, poorly constructed shoes, obesity and pregnancy, high-impact activity, and long periods of standing (like if you have a standing desk or work in a standing-first occupation) cause strain on the plantar fascia. Treatment Plantar fasciitis treatment involves rest and recovery, which should be the first course of action. Then physical therapy, like massaging your arch and stretching and strengthening exercises, are effective. Additional treatment methods include shockwave therapy, taping, wearing a splint or boot cast, and custom orthotics designed to provide additional arch support. Read more: See our complete guide on plantar fasciitis. Achilles tendonitis Causes Achilles tendonitis is an injury to the Achilles tendon, the part of the leg that connects the calf to the heel bone. It is usually caused by overuse. Overworking the Achilles heel is done through various avenues. The most common causes include overexercising, weight gain, joint disorders like rheumatoid or psoriatic arthritis, bursitis, a sudden fall or past trauma, and biomechanical abnormalities. Treatment Within 72 hours of injury, the first form of treatment you should pursue is rest and recovery. Good R&R prevents aggravation and stops the condition from worsening at its most vulnerable. Once you remove the cause, effective treatment methods include shockwave therapy, strengthening and stretching exercises (see our how-to), custom orthotics, and anti-inflammatories. Read more: See our complete guide on Achilles tendonitis. Bunions Causes Bunions are a type of joint deformity where the base of the big toe shifts outwards. There is a combination of factors that can either cause, directly or indirectly, bunions. Genetics (namely foot shape or joint-related), tight footwear or high heels, flat arches, and activities that stress the toe base (like running or ballet) can lead to bunions. Treatment Treatment options include footwear modification, anti-inflammatories, bunion splints, bunion aligners, taping, shoe stretching, orthotics, shockwave therapy, and surgery. Note that bunions are progressive, meaning non-invasive treatment focuses on preservation rather than reversing damage already done. Surgery is an option if you'd like to remove the bunion. Read more: See our complete guide on bunions. Ingrown toenails Causes Ingrown toenails occur when the edges of the toenail grow into the skin, causing pain and swelling. Ingrown toenails can be caused by: Cutting the nail too short or too far down along the edges Poorly fitted shoes. Injury to the nail bed. A genetic disposition to ingrown toenails. Treatment In some cases, you can treat ingrown toenails at home; otherwise a foot specialist can treat the condition. To treat your ingrown toenail at home, soak your foot daily in warm water with Epson salts, massage the skin at the edges of the nail, wear shoes with a wide toe box, and let the toenail grow out. When it does, cut the nail straight across. Never try to cut out your own ingrown toenail as this can lead to infection. If the toenail doesn't improve within 3–5 days, it's time to call the foot specialist. A foot specialist can safely treat ingrown toenails at any stage. In-office ingrown toenail treatment includes antibiotics, softening the skin around the nail, removing or cutting open the area to drain pus, Onyfix nail correction system, partial or complete nail avulsion, phenol, or surgery. Read more: See our complete guide on ingrown toenails. Osteoarthritis Causes Osteoarthritis is the most common form of arthritis and is caused by wear-and-tear of the cartilage between the joints. Getting old is the most common cause of osteoarthritis. Our joints get more mileage as we age and eventually wear down. Low bone density (for instance, in post-menopausal women) can also lead to osteoporosis, contributing to osteoarthritis (it would be like having defective brake pads). Additionally, unhealed trauma or injury, weakened deconditioned muscles, sudden weight gain, and biomechanical abnormalities like hammer toes or bunions can all lead to osteoarthritis. Treatment Treatment of osteoarthritis focuses on management, as it's a progressive condition. Physiotherapy, stretching, and light exercise to strengthen the muscles in the lower body is vital for managing osteoarthritis symptoms and preventing the condition from worsening. This can be done in conjunction with proper footwear and medication like anti-inflammatories. Custom orthotics can also help by effectively rebalance the weight distribution across your feet while adding support. Read more: See our complete guide on osteoarthritis.

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5 Standing Stretches For Your Legs

Standing Hamstring and Calf Stretch

Standing Hamstring Stretch (One Leg)

Standing Quad Stretch

Knees to Chest

Standing Pigeon

Here’s to Many More Years of Foot Care!

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The Benefits of Custom Orthotics for Women

Top 10 Tips for Preventing Foot Injuries During Exercise

Common Foot Problems in Women: Treatment and Prevention

Foot Care for Women Over 40

The Importance of Footwear for Foot Health

Foot Pain: Causes and Treatment

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