6 Foot Exercises to Strengthen and Protect Your Feet

Written by Brittany Stuckless on October 17, 2024

Last updated December 10, 2024

Medically reviewed by Dominic Hough, D. Ch.

Studies show that 8 weeks of a solid foot health workout can increase intrinsic foot muscle volumes by up to 22.8%. These are the various small muscle groups located entirely within the foot. They play a key role in stabilizing the arch, supporting balance, and enabling precise movements of the toes. Foot exercises can also help maintain extrinsic muscle strength. These are the muscles that connect to the foot, but are located just outside it, mainly in the lower leg, calf and Achilles tendon area. Foot exercises can also work your toes and the bottom of the foot, soothe pain, strengthen your ankles and prevent foot injuries. This article will list some of the best foot pain relief exercises you can incorporate into your daily routine, starting today!

Ball Stretch

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Simply rolling your back and forth on a small ball can help with plantar fasciitis, arch pain, bottom of the foot pain, and general foot fatigue. You don’t need a therapeutic massage ball—a tennis, lacrosse or golf ball will work.

Sit or stand comfortably and place the ball under your foot.
Roll the ball slowly from your heel to your toes, applying gentle pressure for 2-3 minutes.
Switch to the other foot.

Toe Pulls

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This exercise can help relieve plantar fasciitis, Achilles tendonitis, and general foot or calf tightness.

Sit with your legs extended in front of you and your back straight.
Use your hands to gently pull back on your toes, stretching the bottom of your feet and calves. Hold for 20-30 seconds.
Release and repeat 2-3 times, focusing on a slow, controlled stretch.
(Optional) Incorporate a resistance band by looping it around your feet and pulling back to deepen the stretch.

Toe Flex and Raise

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Work out your tibialis anterior, improve toe flexibility and balance and strengthen your feet with this fun exercise.

Stand with your feet flat and toes planted firmly on the ground.
Lift your heels off the ground, keeping your toes pressed down, then slowly lower your heels back to the floor.
Repeat the movement 10-15 times, focusing on control.

Ankle Circles

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This stretch helps strengthen your ankles and can improve general mobility.

Sit or stand with one foot lifted slightly off the ground.
Rotate your ankle slowly in large circles, first clockwise, then counterclockwise.
Repeat 10 times in each direction, then switch to the other ankle.

Calf Stretch on a Step

A great choice for calf strengthening and targeting the extrinsic muscle group, this is a simple stretch that just requires a set of stairs!

Stand on a step with your heels hanging off the edge and hold onto a railing or wall for balance.
Lower your heels slowly below the step, feeling a stretch in your calves.
Hold for 20-30 seconds, then raise your heels back up and repeat 2-3 times.

Marble Pick-Ups

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This exercise can help with your general coordination and improve toe strength and flexibility, which may alleviate discomfort from conditions like bunions and arthritis. There are no time constraints with this one, simply focus on the task at hand.

Place small objects (like marbles) on the floor in front of you while seated.
Use your toes to pick up each object and drop them into a nearby bowl or container.
Repeat with both feet, aiming for 10-15 picks per foot.

Come to Toronto's Feet Feet First For Foot Exercise Tips!

If you’re struggling with a specific condition, our chiropodists can suggest some targeted foot exercises that may work for you! Book your foot assessment today by calling us at (416) 769-3338 or book your appointment here!

About Author: Brittany Stuckless

Brittany holds a Bachelor of Arts in English Language and Literature from Memorial University of Newfoundland. With a diverse background in journalism and marketing, she got her start as a freelance content writer. She currently works as a Marketing Assistant at Real Food for Real Kids in addition to her role as a writer at Feet First Clinic. Previously, Brittany has been a journalist for the Ontario Learning Development Foundation and Immigrant Muse magazine, and an Administrative and Marketing Assistant at Evolve Chiropractic and Physiotherapy. Originally from Newfoundland, she has lived in Toronto since 2014.

Learn more about Brittany Stuckless

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January 5, 2022

A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1

Many people who suffer from different forms of arthritis know that it can flare up in the winter. This is mainly due to sudden drops in barometric pressure, causing already stressed joints to expand and trigger more pain. Whether you have rheumatoid arthritis, gout, osteoarthritis or psoriatic arthritis — chances are it becomes more of a burden when it’s cold outside. Increased pain during the winter can make people with arthritis feel like exercise and an active lifestyle isn’t in the cards. While this feeling is understandable, it’s far from the truth: There are ways people with arthritis can meet their New Year’s resolutions to be more active, while managing pain flare-ups. In fact, increasing your fitness level and strengthening your joints and muscles is one of the best ways to treat and manage arthritis. The fact remains that arthritis does come with limitations. We understand how the pain and limitations of arthritis can stop a fitness journey before it even begins. That’s why we curated a list of core exercises that are both manageable and effective. These exercises are designed to get you over that initial starting block. We also added instructive illustrations, tips and modifications to make things easier if you’re having trouble. Why do I need to exercise my core if I have foot pain? The core connects everything in our bodies. Contrary to popular belief, our core does not simply mean our abdominal area: It actually includes the muscles that support our spine and pelvis, extending from the diaphragm to the abdomen, pelvic floor, hip flexors, groin, buttocks and upper thighs. These muscles also play a critical role in supporting your bodyweight. If the core is weak, it puts extra burden on the feet and ankles, which increases your chances of experiencing foot pain and injury. Therefore, a strong core truly is the cornerstone for functionality and physical health. Since core exercises keep everything working harmoniously, they are a critical component of effective arthritis treatment. They are proven to help take pressure off your joints, particularly the spine and hips. They also work as preventative measures to slow joint damage and improve stability and balance. With that said, let’s look at some easy core exercises that can help people with arthritis! These exercises are a great starting point for people with pain, mobility issues, or beginners who haven’t exercised before. Be sure to also check out our Pinterest board and stretch series for additional simple routines that can help with a wide array of other foot conditions. Beginner Tips to Help You Out Keep the following tips when doing these exercises: Focus on the muscles you are trying to target: A lot of exercise is mental, so thinking about your form and the muscles you’re trying to work will go a long way toward strengthening them. If you don’t feel those muscles working, adjust your form until you do. To help you out, we made diagrams highlighting the targeted areas. Only move as far as you need to feel the muscles working; don’t force yourself: Extending your body beyond that point doesn’t actually achieve much and can cause injury. Don’t worry if you can’t move as far as the example – so long as you feel those muscles working, you’re good! If an exercise isn't working, try a different one: There are many ways to exercise the same muscle groups, so if there’s an exercise that’s beyond your limits, don’t worry - leave it and try another one that works better for you! Don't forget to breath! Okay, this may seem obvious, but a lot of people forget to breath when they exercise. Take deep controlled breaths as you move your muscles; don't hold your breath or pant. Start slow: Typically, you would aim for 3 sets of 10 reps for each exercise. But to start, you can try for less and gradually work your way up. Cat Cow The cat cow stretch is also an excellent arthritis exercise for lower back and neck pain. It improves flexibility and your range of motion by managing joint stiffness and maintaining the elasticity of the muscles around your spine. This exercise can also help strengthen the spine and stimulate blood flow. Web MD notes that this is critical for those with rheumatoid arthritis. To do this exercise: Start on all fours with your arms aligned with your shoulders and hips aligned with your knees. While inhaling, bend your back upward into the shape of the letter C and let your chin rest on your chest. This is the “cat” pose. Then exhale as your stomach extends downward towards the ground, raise your chest, and tilt your head and buttocks upward. This is the “cow” pose. Repeat by trying to reach a goal of ten times per rep. You can also do this series as a stretch by holding each pose for 30 seconds. It feels fantastic after a long workday sitting at the computer. Modifications: Don’t worry if you’re not able to move or stretch all the way; just extend to the point that you feel comfortable and feel it in the areas highlighted in the diagram above. If you’re having trouble feeling it, try moving your hands a bit and adjust your position. Where you’ll feel it: When you’re doing the cat pose, you’ll feel a stretch in your back region. When you’re doing the cow pose, you’ll feel it in your chest and abdominal area. (see the above diagram for reference) Lying Single-Leg Raises Those with arthritis-related lower back pain often notice discomfort and soreness in the hip flexor and gluteal (buttock) region. The funny thing about pain is that even though we may feel it in the hip or butt (a literal pain in the you-know-what), because everything is connected, the pain in fact originates from the back. That’s what makes lying single-leg raises so great: In addition to toning the muscles in your abdomen and legs, lying single-leg raises strengthens your hip flexors (the muscles in your pelvic and groin region) which helps with help with pain management. To target your arthritis symptoms as much as possible, it’s essential to make sure you alternate between legs when doing this exercise. To do this exercise Start by lying on your back with your arms flat next to your sides. Keep your left leg bent with your foot on the ground and your right leg straight and flat to the ground. Lift your right leg towards the top of the left knee while keeping it straight. Hold the position for two seconds before slowly returning your leg back down. To start, you can aim for a goal of 10 reps per set, doing 3 sets (you can reduce this number if you need to). Switch legs and repeat. Modifications: You don’t need to raise your leg all the way up. You only need to raise it high enough that you feel your abdomen working. Where you’ll feel it: You’ll feel this one primarily in the abdominal region. You may also feel it a bit by your hip flexor/pelvic region as those are the muscles that work hardest during this exercise. Remember: don’t force yourself to move more than you comfortably can. Chair & Wall Squats A squat without a safety net can feel quite difficult for beginners with arthritis. That’s why a chair squat is a great foundation for getting used to this type of movement. Chair squats can improve the stability in the knee, hip and leg joints. Squats are a great all-in-one core exercise because they target multiple muscles groups in your core. This makes them very popular with physiotherapists. To do your chair squats: Use a chair that can stay planted firmly to the ground. A non-cushioned chair is ideal Stand in front of the chair and face forward. With your arms extended outward, slowly bend your knees and lower your hips. Each time lightly touch the seat of the chair with your buttocks. Make sure you do this in one controlled motion (you want to avoid flopping onto the chair). Return to starting position and try to do 3 sets of 10 reps, if comfortable. Wall Squats (Easier): If you’re having trouble keeping your balance, or find yourself dropping onto the chair, you can then modify this exercise by doing it against a wall instead. To do a wall squat: Lean your back straight against a wall and plant both feet about 1-2 feet in front of you. Use the wall to keep your back straight and support your weight as you slowly lower yourself in a controlled manner. Make sure your knees don’t extend beyond your toes as you lower yourself. If they do, try putting your feet further out, or don’t go down as low. Slowly raise yourself back up to your starting position, and then repeat Modifications & Adjustments: Only go down as low as you comfortably can while still feeling your muscles working – you don’t need to go down all the way. If your arthritis typically affects your knees, don’t go down as low; the less you lower yourself, the less your knees have to bend, which means less strain. It’s important to rest if your knee pain flares up. Where you’ll feel it: You’ll definitely feel this one in your thighs. You also want to feel it in your butt and abdominal area. If you’re not, try adjusting your form, slow it down, or clench your abdomen and buttock as you squat. Towel Scrunches (Toe Curls) As a foot clinic, we haven’t forgotten about exercises targeting arthritis-related foot pain. Your feet have three dozen joints, and since arthritis causes joint deterioration, these pain flare-ups can easily occur in our feet. Towel scrunches can help relieve joint stiffness in the feet for arthritis patients. Working the foot muscles during exercise can also prevent your muscles from becoming weak or atrophied due to neglect. This only contributes to worsening pain and mobility problems. To do towel scrunches: Lay a towel flat to the ground. Sitting near the edge of a chair, keep your feet planted to the ground. With curled toes, scrunch your feet and take hold of the towel. Pull the towel towards you with your toes and then release it. Ease into doing ten reps of towel scrunches. Where you’ll feel it: You’ll feel this one in the feet, although it may not feel as intense as some of the other exercises. Tip: This is a great exercise to do when you’re sitting on the couch watching TV (who said TV was a waste of time!?) Looking For More Exercises For Arthritis? There are just simply too many great core exercises to cover in one article. So, we listed a bunch of other ones you can try. Just click on the link to learn more! Bird Dog Chest Raises Planks Clamshells Some of these (and more) will be featured in Part 2 of our Beginner's Guide to Exercises for Relieving Arthritis, so stay tuned!

December 31, 2021

New Year’s Resolutions To Get Your Feet On Track For 2022

New Year's resolutions can be an excellent way to determine what goals we want to achieve over the next year. After setting those goals, the next step is usually figuring out how to make those dreams a reality. It takes diligence and effort, but it's also essential to make sure your milestones don't seem too impractical. One ever-so-common New Year’s resolution is to get into shape and become more physically active. Many people have become more sedentary due to working from home during the COVID-19 pandemic. Furthermore, countless people struggle with foot conditions and other barriers that may make physical activity seem intimidating or impossible. With images of super athletic, perfectly toned bodies littering fitness sites all over the internet, it can sometimes feel like people who are naturally athletic hold a monopoly over physical fitness, and people with disabilities, chronic pain and health issues are to look elsewhere. Luckily, this isn't the case. There are in fact many steps you can take towards becoming more active - even with foot pain or mobility issues. Feet First is here to let beginners and people with all kinds of health concerns know that a healthy, active lifestyle is possible for anyone – regardless of your physical condition or limitations. Fitness doesn’t have to mean going to the gym everyday, losing weight or getting a Pelaton bike - it comes in many shapes and forms, and can be adapted and modified to suit your body and medical needs. To start your new year off the right way and help you reach your health goals, we have some simple tips to improve your lifestyle and keep your feet (and the rest of your body) feeling happy and healthy. Find an Enjoyable Recreational Activity Who says that being physically active can't also be fun? Taking part in a new hobby that gets your heart pumping and your feet moving doesn't have to be a chore. You can also mix it up and enjoy a combination of your fave activities. This helps you not drag your feet and dread your workouts! Here are a few ideas: Go for walks or runs (make sure you have supportive footwear!) while listening to your favourite music or podcasts. You can also check out this article on getting 10,000 steps per day. Learn a new skill while exercising by taking a dance class, learning yoga or joining a sports team. Involve a friend! Doing activities with a friend doesn’t just make it more fun; it can also keep you both motivated to stay the course. Cardio can become one of your favourite passions if you find a suitable machine - and it doesn't have to be a treadmill! If you have joint pain, you can invest in your own elliptical or use the ones at the gym. Ellipticals are one the most adaptable and accommodating machines for people with foot and joint pain: You can reap the benefits of running without the heavy impact on your joints or placing too much pressure on certain parts of your feet (ball of foot, heel, etc). Get Organized and Determine a Plan of Action Regardless of if you want to start going to the gym or exercising from home, you'll need to be smart and set realistic expectations for yourself. Beginners can often overwhelm themselves quickly with unattainable goals and end up giving up before they even get started. Sometimes, the best way to achieve your New Year's resolutions is to break them up into several attainable resolutions. This helps your goals not seem so overwhelming that you let your resolution fizzle out before February hits! Here are some ways you can avoid falling into that trap: Take the time to write down what your goals are. Are you looking to manage your pain? Do you want to feel stronger and more agile? Determining specific goals sets the foundation for the rest of your physical activity journey. One great way to do that is to set SMART goals. SMART goals are more than just being “smart”; it’s actually an acronym (Specific, Measurable, Achievable, Relevant, Time-bound) and super-effective goal-setting tool that helps you actually achieve the goals you set. To learn more about SMART goals and how to organize your goal-setting process, check out VeryWellMind’s guide to setting SMART goals. You can also google “SMART goals” to find different worksheets to help you out. Start small. When you start slowly and comfortably, your range of motion, strength and endurance will eventually follow. For example, when performing strengthening exercises, make sure you use low weight settings to start - or no weight at all (just doing the motions and focusing on form is a great starting point). If you start with too much weight or too high of an intensity, you can easily injure or strain your muscles, ruining your chances of hitting the gym next time. If you're able, consulting with a personal trainer or fitness expert may be a good idea. You can also look online for several beginner workout routines or download a fitness app for beginners. Adapt the activity to suit your body and existing lifestyle. Your life probably isn’t going to get any less busy, so if you don’t have time to go to the gym everyday now, that likely won’t change in the new year. Instead, find a quicker activity that better accommodates your schedule. Likewise, if there’s an exercise that doesn’t work with your body’s limitations, modify the exercise so that it does. When embarking on your fitness journey, remember: adapt the activity to fit you, not the other way around. After all, we want something that is sustainable and achievable. Keep a journal. If you have a daily calorie-burning goal, you can write down how many calories you burn each day in a journal. You can also jot down the exercises you do every time you work out. This will help you keep track of your progress. If you prefer using your smart phone to a pen and paper, you can track this on a fitness app. Maintain a workout calendar. Healthline notes that beginners should exercise about two to three days per week. To make sure you're getting those workout days in, you can create a workout calendar on your smartphone or somewhere in your home. Recover. You have to make sure you rest and don't burn out. If you don't rest for a few minutes in between sets, you can tire out far too quickly, not complete your goals for the day, and risk injury. In fact, rest periods help recover and build muscle. That’s why the second and third sets often feel easier than the first. It’s also why experts also recommend incorporating rest days into your workout schedule. Don't Forget Foot Care A good foot care regimen is crucial for fitness beginners learning the ropes. Naturally, you have to make sure you're wearing shoes that fit snugly and offer arch support, cushioning, enough room and breathability. Critical factors like stimulating blood flow, moisturizing and exfoliating are also important if you have any foot conditions. It's also important to make sure you regularly change your socks and watch how much your feet are sweating while you work out. Neglecting moisture build-up can lead to issues like athlete's foot and fungal infections. For more detailed info, you can check out the following Feet First Clinic articles on how to maintain foot care: 12 Years of Foot Care Top Recommended Products to Help With Your Winter Dry Feet 5 Amazing Foot Care Products From Gehwol The Best Shoes From ASICS Supportive Footwear For Your Workout Choosing The Perfect Winter Running Shoes Incorporate a Stretching and Strengthening Routine While you establish your new fitness routine, you should also set aside 5-10 minutes a day to do some stretches – and that includes the feet! Stretching your feet comes with a wide range of benefits, including improved flexibility, muscle tone, blood circulation and pain management . To optimize the benefits of stretching, try doing so before and (most importantly) after your workouts. Neglecting to stretch after exercise can cause your muscles to tense up too quickly after working out and lead to stiffness and potentially injury. Foot stretches are also a good idea for people struggling with pre-existing foot pain. Low-impact strengthening exercises can also work wonders for your feet, help enhance your workout performance and improve your range of motion. Strengthening exercises can also help with muscle soreness and reduce your chances of injuring yourself. According to Healthline, "strength exercises will allow your muscles to provide better support and protection for your foot as a whole." This is super important for people with physical health concerns, like chronic pain and arthritis. Now, when we talk about strengthening exercises, we don't mean pumping iron at the gym – quite the opposite! Good fundamental strengthening exercises should require minimal effort and are often rehabilitation focused. Physiotherapists often prescribe these exercises for people with mobility concerns; you can even do them when you’re sitting on the couch watching TV! For the best results, you should do strengthening exercises around 5-10 minutes, three times a week to start (you can do them at the same time as your foot stretches). Fitness beginners with chronic pain and arthritis (i.e.: rheumatoid arthritis, gout and osteoarthritis) should pay particular attention to strengthening exercises. This is because strengthening the muscles connected to the feet, ankles, and knees can help slow joint degeneration and reduce strain. To learn some foot stretches and strengthening exercises, check out our Pinterest board! It's full of simple routines that both help people with foot conditions and serve as excellent warm-ups. Contact a Foot Clinic Sometimes, we want to embrace an active lifestyle, but chronic foot or ankle pain can be an obstacle. That's where seeing a licensed foot specialist can help. Chiropodists can treat many painful foot conditions and set the groundwork to help their patients ease into an active routine. The following are just a few ways chiropodists can help people with mobility problems start exercising: Custom Orthotics: Corrective shoe inserts moulded to fit your feet can go hand-in-hand with beginner exercise. During a custom orthotic assessment, your chiropodist can create the perfect pair for you. After inserting them into your favourite sneakers, you will soon notice how much they can compliment your exercise. Orthotics are especially beneficial if you have ankle stability problems and an abnormal gait. They can help regulate how you walk, position your feet more favourably and reduce pressure and strain on your feet while you exert energy. This helps manage and prevent any foot pain you have from getting worse after exercise. Specifically, people with flat feet, high arches, plantar fasciitis, bunions and other musculoskeletal foot conditions can exercise more comfortably with orthotics. Orthopaedic Shoes: A chiropodist can perform a footwear assessment at Feet First Clinic and recommend orthopaedic footwear to accommodate your needs. After your appointment, they can suggest specific shoes or write a prescription. At Feet First, you can select the perfect pair of orthopaedic footwear the same day as your appointment. Our footwear team can help you find a pair in line with your chiropodist's recommendations. Chiropodists can discuss the benefits of high-quality over-the-counter insoles with patients. Many Superfeet insoles are designed to help with physical activity and easily fit into your workout shoes. At your assessment, your chiropodist can also prescribe exercises and stretches that will help your specific foot concerns

December 19, 2024

The 5 Best Foot Exercises to Improve Circulation in Winter

As the colder months roll in, it's important to pay extra attention to your feet. Studies show that foot exercises in the winter can help prevent stiffness and pain by improving blood flow, and keep your feet feeling warm and energized. This is especially important for people with certain foot conditions. By incorporating simple exercises into your routine, you can keep your feet in better shape, even as the temperature drops. Keep reading for five of the best foot exercises to boost circulation and keep your feet healthy throughout the winter. Today We'll Learn The connection between blood circulation and winter foot care What foot conditions benefit the most from improved circulation The 5 best foot exercises to improve circulation in winter How these foot exercises improve blood flow The Connection Between Blood Circulation and Winter Foot Care The circulatory system, also called the cardiovascular system, is responsible for delivering nutrients and oxygen to every part of our bodies. Sufficient blood circulation is very important to the lower extremities, like the feet, ankles and legs, because it helps reduce the risk of muscle cramps and fatigue by removing waste products like carbon dioxide and lactic acid, while also supporting cell repair and overall function. Poor circulation can lead to swelling, numbness, and cold sensations in your limbs, hands and feet. It can also be connected to serious issues, like diabetes, which can lead to slow-healing wounds, infections, or even ulcers. Maintaining good blood flow in the feet, legs, and ankles is even more important during the winter because cold temperatures cause blood vessels to constrict, which reduces blood flow to the extremities even more than usual. This can make feet and ankles more prone to stiffness, pain, numbness, and feeling cold. Maintaining healthy blood flow via foot exercises helps improve mobility, soothes pain, and ensures the feet and lower limbs remain as strong as possible during the cold winter months. They also help people who simply want to keep their feet healthy and stay on top of their winter foot care. Blood Circulation Exercises for Feet: Conditions Treated Foot exercises and stretches that boost blood flow can help a wide range of conditions, including: Diabetic Neuropathy: Improved circulation might help your body’s circulatory system deliver oxygen and nutrients to nerve tissues. This can help with tingling, numbness and nerve damage. Edema (Swelling): Foot exercises stimulate the muscles that help the veins pump blood from your feet back up to your heart. This helps prevent fluid accumulation in the feet and ankles, which in turn reduces swelling in the lower limbs. Peripheral Artery Disease (PAD): A common condition that narrows the arteries that restricts blood flow. Foot exercises may alleviate pain and cramping while improving mobility and making walking easier. Raynaud’s Phenomenon: A condition in which extremities, like the hands and feet, are particularly sensitive to cold weather, causing the blood vessels to narrow (which then leads to poor circulation and all the other things we mentioned). Stretching and exercising the feet encourages blood flow, which can counteract the effects of Reynaud's. Varicose Veins: These are enlarged, twisted and sometimes painful veins. Exercises that strengthen calf and foot muscles may reduce blood pooling in the veins, while minimizing discomfort and clot risks. Plantar fasciitis: An overuse injury that causes inflammation in the plantar fascia and heel pain that comes and goes. Good circulation is essential to help your body heal injuries, so activities that boost circulation may decrease inflammation and speed up the recovery process. Arthritis: Increased blood flow delivers oxygen and nutrients to joint tissues, reducing stiffness and improving joint mobility. 1. Water Ball Roll https://www.youtube.com/shorts/eTffGEvK6Z8 How to do it: While standing, place one foot on the water bottle and press down gently. Roll the bottle back and forth under your foot, starting from the heel and moving to the toes. Use your body weight to adjust the pressure, ensuring it's comfortable but effective. Roll each foot for about 1–2 minutes. Focus on different areas, such as the arch and ball of the foot, to help relieve tension and boost circulation. For the best results, use a frozen water bottle. You can also use a tennis or golf ball, or a therapeutic massage ball. 2. Toe Splays https://www.youtube.com/shorts/gOwgyrmU6hM How to do it: While seated, plant your feet flat on the ground. Bunch your toes together by scrunching them inward, keeping the movement controlled. Press your big toe firmly into the ground while spreading the other toes as far apart as possible, holding before relaxing. Perform on both feet at the same time, or one foot at a time. 3. Toe Flex and Raises https://www.youtube.com/shorts/n46k32OZgco How to do it: Start in a seated position with your feet flat on the floor. Flex your toes upward towards the sky before flexing them downwards towards the floor. Repeat 10-15 times on each foot. 4. Pen Pick-Ups https://www.youtube.com/shorts/5PCZuM5E6RU How to do it: Stay seated. Lay three pens, or similarly shaped objects, in front of you--spaced apart evenly. Using your toes, pick up each pen and place it in a bowl. 5. Seated Toe Pulls https://www.youtube.com/shorts/7-XrzvpxETc How to do it: While sitting on a chair and cross one foot over the opposite knee. Pull your toes toward you and hold them in that position for 30-50 seconds. Repeat 2-3 times on each foot. How These Foot Exercises Improve Blood Flow Exercises like the water bottle roll boost blood flow by stimulating the muscles on the bottom of the foot. In more scientific terms, they target the plantar aspect (sole of the foot), which stabilizes the arch. It also releases tension in the plantar fascia, improving its elasticity and promoting better circulation in the surrounding tissues. This enhanced blood flow helps deliver oxygen and essential nutrients to the area, aiding in healing and reducing inflammation. Additionally, as the blood vessels dilate, the foot’s tissues become more flexible and less prone to tension. Toe splays, toe flexes and raises, and similar exercises activate the intrinsic muscles of the foot. These are located within the foot itself and include the toes, as opposed to the extrinsic muscles that originate in the lower leg and insert into the foot. These intrinsic muscles help control fine movements of the toes, stabilize the arch, and support balance. When they're activated during toe exercises, they stimulate the foot's blood vessels and promote better circulation. More specifically, working the toes can enhance venous return, which is the process by which blood is pumped back to the heart. The activation of these foot muscles also helps compress the veins, aiding in the movement of blood against gravity. By targeting the small, intrinsic muscles, these exercises help to balance the workload between the foot’s various structures, preventing overuse injuries in the larger, more externally located muscles. Strengthening these muscles can also improve overall posture and movement patterns, reducing the risk of misalignments or discomfort that may radiate through the legs and lower back. When the foot muscles are conditioned and have good range of motion, they allow for better shock absorption and energy transfer during activities like walking, running, and standing. This reduces strain on other parts of the body, contributing to overall musculoskeletal health. Furthermore, foot exercises like toe flexes, raises, and splays support better sensory feedback from the ground, enhancing proprioception—the body's ability to sense its position and movement. Improved proprioception helps with balance and stability, particularly in individuals who may be recovering from an injury or who experience frequent falls due to weakened muscles or poor circulation. By exercising the foot muscles, the brain receives clearer signals from the feet, which can enhance coordination and response times during daily movement. This can be particularly helpful for older adults or individuals with conditions that affect motor skills.

December 12, 2024

The Connection Between Flat Feet and Plantar Fasciitis

Flat feet and plantar fasciitis are closely linked, with flat feet often contributing to the development of plantar fasciitis. Both conditions can also lead to foot pain and mobility issues, and can worsen over time if not properly addressed. Today’s article will answer: What are flat feet? What is plantar fasciitis? What is the connection between flat feet and plantar fasciitis? How can I treat flat feet and plantar fasciitis? What are Flat Feet? Flat feet, scientifically called pes planus, is a condition where you have a very minimal or non-existent foot arch. It is one of three arch types, the others being a normal arch and a high arch. If you have flat feet, your entire sole is in constant contact with the ground when you aren’t wearing shoes. Most children naturally have flat feet but grow out of it as they get older. If you don't grow out of it by adulthood, it is called congenital flat feet. Some adults may also have normal arches that collapse. This condition, which may affect one or both feet, is sometimes called adult-acquired flatfoot or fallen arches (both commonly referred to as simply flat feet or flatfoot), and may be asymptomatic. However, it often results in discomfort, foot pain and biomechanical issues. Many people may not realize they have an abnormal arch or how it affects the rest of our body. That’s why it’s important to talk to a podiatrist or chiropodist whenever you experience foot pain. They can determine whether your pain is directly linked to your foot type and arch structure before offering the appropriate treatment. Causes of Adult-Acquired Flat Feet Common causes of adult-acquired flat feet are: Posterior Tibial Tendon Dysfunction (PTTD): PTTD is a medical condition involving damage, weakening, or inflammation of the posterior tibial tendon, which supports the arch of the foot. It is one of the leading causes of fallen arches in adults. Left untreated, PTTD can progress to foot arch pain and flat feet, often in only one foot. Aging: As you age, the ligaments, tendons, and muscles in your feet lose elasticity and strength. This natural wear and tear can result in the gradual flattening of the arch. Obesity: Extra body weight increases pressure on the feet, especially the arches. This additional load can accelerate the breakdown of the foot’s structures, leading to flat feet. Rheumatoid Arthritis: This condition can affect the joints and soft tissue in the foot, weakening the ligaments and structures that support the arch, and leading to its collapse. Injury or Trauma: Injuries to the foot or ankle, such as fractures or sprains, can damage the tendons or ligaments that support the arch. This can disrupt the foot's normal structure and collapse its arch. Pregnancy: Hormonal changes during pregnancy can relax the ligaments in the body, including those in the feet. This can cause the arch to flatten, often temporarily, but it may persist in some women after childbirth. Overpronation Flat feet are a structural issue. Think of a normal arch as an important component of a home; when it is lacking, your foot’s utility and functionality will be affected, as well as your mobility. This means you may subconsciously start walking in an abnormal way to make up for the absent arch and accommodate foot pain, which causes even more damage over time. For people with flat feet, this movement is called overpronation. When you overpronate, the foot rolls too far inward during walking or running, and becomes a consistent feature of your gait (your walking pattern). This leads to uneven pressure distribution which can cause pain and contribute to injuries in the feet, ankles, knees, back and hips. What is Plantar Fasciitis? https://www.youtube.com/shorts/rSKd2ztKWa8 Plantar fasciitis is technically an overuse injury. It targets the plantar fascia, which is a long, fibrous ligament (or band of tissue) that runs along the toes to the heel, connecting the bones of the foot. The plantar fascia also operates as a dynamic support mechanism for the foot’s arch, distributing forces evenly during movement. When overused, it may lose elasticity and develop microtears, typically near its attachment point at the heel. This then leads to inflammation, your body’s natural response to injury. If untreated, plantar fasciitis can lead to impactful gait changes, prolonged foot pain, and secondary issues in the knees, hips, or lower back. Plantar Fasciitis Symptoms Heel Pain (especially in the morning): This is a hallmark symptom. During rest, the plantar fascia tightens. When taking your first steps after waking, the tissue is suddenly stretched, leading to sharp pain. As the fascia warms up, the pain often decreases. Pain after prolonged standing or activity: Standing for long periods or engaging in weight-bearing activities places repetitive strain on the plantar fascia. This results in pain that often intensifies after the activity ends. Tenderness or stiffness in the heel area: The attachment point of the plantar fascia to the calcaneus (heel bone) is a common site for inflammation and microtears, leading to localized stiffness and tenderness, especially after inactivity. Swelling in the heel or arch: Inflammation from repeated stress might cause fluid accumulation in the affected area, causing visible or palpable swelling as the body tries to repair itself. Worsening pain with barefoot walking or unsupportive shoes: Walking barefoot or wearing shoes without adequate arch support increases strain on the plantar fascia. Foot arch pain: Inflammation of the plantar fascia can irritate nearby areas, causing burning or aching sensations along the length of the fascia in the arch of the foot. https://www.youtube.com/shorts/fTIAlew5T04 The Connection Between Flat Feet and Plantar Fasciitis Studies suggest that you are more likely to develop plantar fasciitis if you have flat feet versus a normal arch, making flat feet a top risk factor for plantar fasciitis. This is mainly because the foot and gait mechanics associated with flat feet put excess strain and pressure on the plantar fascia. In a normal foot, the arch acts as a natural shock absorber, distributing weight and reducing stress on the plantar fascia. However, since people with flat feet have a low or entirely absent arch, it disrupts this natural shock absorption from occurring. Overpronation also strains the plantar fascia, causing microtears and inflammation over time. Additionally, the misalignment caused by flat feet can lead to uneven weight distribution, increasing stress on the plantar fascia and exacerbating the condition. These factors can also place additional strain on surrounding structures, such as the Achilles tendon, which will worsen the overall tension in the plantar fascia. Additional Plantar Fasciitis Causes and Risk Factors Aside from people with flat feet, plantar fasciitis is also common in: Middle-aged Adults: Particularly those aged 40 to 60, as natural wear and tear over time can weaken the plantar fascia. Athletes: Runners, dancers, and those involved in high-impact sports are at increased risk due to repetitive stress on the plantar fascia. People with high arches: Having a high arch, the polar opposite of a flat foot, can also cause plantar fasciitis due to increased strain on the plantar fascia and excessive supination (when the foot rolls excessively outward during walking and running). People struggling with obesity: Carrying extra weight increases pressure on the plantar fascia, especially during standing or walking. Workers who stand for long hours: Healthcare workers, factory employees, restaurant staff, construction workers and more are at a higher risk due to the repeated strain from standing. Plantar Fasciitis and Flat Feet: Treatment If you’re looking for flat feet and plantar fasciitis pain relief, visiting a foot specialist, like a podiatrist or a chiropodist, is your best bet. These experts can provide education, treatment services, and “homework” ideas you can incorporate in your daily routine. Keep reading to learn ways you can manage both issues! Exercises and Stretches https://www.youtube.com/shorts/7-XrzvpxETc Performing light, simple and effective routines can help strengthen the plantar fascia and manage heel and foot arch pain. Here are some you can try: Seated toe pulls: Sit with one foot crossed over the opposite knee and use your hands to gently pull your toes towards you for 30 seconds. Repeat with the other foot. Towel pickups: Stand with your feet flat on the floor and a towel placed in front of you. Use your toes to scrunch the towel towards you, then relax. Repeat for 30 seconds, then switch feet. Calf raises: Stand on a step, rise onto your toes, then slowly lower your heel back down. Repeat for 8-10 reps, completing 3 sets. Read a more detailed article on the best exercises for plantar fasciitis. Proper Footwear Wearing the right footwear is essential for managing both flat feet and plantar fasciitis. The key features to look for include: Arch support: Arch support is the cornerstone of plantar fasciitis treatment. This will keep the plantar fascia properly supported and reduce strain. Arch support also provides stability and helps prevent the overpronation (excessive inward rolling of the foot) that can strain the plantar fascia. Cushioning: Helps absorb shock, reducing the impact on the heel and alleviating discomfort. Firm heel counter: Supports the back of the foot, preventing excessive movement and ensuring stability when walking or standing. Comfortable fit: Ensures the shoe isn’t too tight or too loose. You want to ensure shoes also provide ample space for the toes to prevent overcrowding. This reduces pressure points, allows for proper alignment (which is crucial for people with flat feet) and offers overall comfort. Midfoot support: Offers additional stability to prevent the arch from collapsing further, keeping the foot properly aligned and supporting a natural gait. Rounded sole front: A rounded toe or sole at the front of the shoe (like a rocker sole) encourages a smoother toe-off during walking. It can also promote a more natural, efficient gait by allowing the foot to roll more fluidly from heel to toe. Stability and motion control shoes: These are designed to address the unique needs of people with fallen arches and excessive overpronation to keep your feet in a neutral position during movement. They provide enhanced arch support while controlling foot and ankle motion with firmer midsoles and medial posts (a denser material on the inner side of the shoe), all the while reducing strain on the plantar fascia. If these features seem overwhelming and you’re having trouble finding the right shoes, our one-stop-shop Toronto foot clinic offers complimentary shoe fittings. Custom Orthotics Foot clinics can provide custom orthotics. These are tailored to your foot’s personalized shape, are designed specifically for you and can be worn with many shoe types. For people with flat feet, they provide arch support and reduce excessive pronation. This can help alleviate the stress placed on the plantar fascia, reducing the risk of developing plantar fasciitis and helping alleviate the symptoms of the condition itself. Shockwave Therapy https://www.youtube.com/shorts/nt1SgT9xrUM This is a non-invasive treatment for plantar fasciitis, and many other conditions as well! It takes minimal time and usually causes relatively little (if any) discomfort. Shockwave therapy works by transmitting low-intensity acoustic waves to the plantar fascia, which promotes healing. The process works by stimulating the body’s natural healing mechanisms, encouraging the repair of damaged connective tissue and the regeneration of cells in the affected area. Many studies find shockwave therapy to be an innovative, safe and effective treatment for plantar fasciitis. More Treatment Options for Plantar Fasciitis and Flat Feet: RICE method: Rest your foot, wrapped cold compression, and elevate the foot for 5 minutes then remove and wait 5 minutes for it to warm up then walk. This is a tried-and-true plantar fasciitis (and other injuries) treatment you can do from home! Joint immobilization: Temporarily restrict movement to allow the inflamed plantar fascia to heal. This can be done with taping, bracing and splinting, or with a boot cast. Heel cushioning. Reducing the pressure upon the heel from heel cushions Foot Assessment with Video Gait Analysis: Involves recording and analyzing your walking or running pattern to identify abnormal foot mechanics, like overpronation. Rolling a tennis ball or frozen water bottle under the foot: Another easy, soothing treatment method you can try at home.

November 28, 2024

Why You Shouldn’t Ignore Foot and Ankle Swelling: Potential Causes and When to See a Specialist

Whether caused by an injury, circulation problems, or a chronic condition, foot and ankle swelling shouldn't be ignored. In this blog, we'll explore potential causes of swelling, when it might be a sign of something more serious, and how seeing a foot specialist at a Toronto foot clinic can help you get back on your feet. What is Foot Swelling? https://www.youtube.com/shorts/dFZVG-2ymxY The medical term for foot and ankle swelling is called edema. This term can also be used for swelling in other body parts. It is an accumulation of fluid leaking from small blood vessels into the tissues of the foot and ankle. This causes the area to appear puffy or enlarged. Swelling in the feet often occurs because of circulation issues, injuries, infections, or underlying health conditions. The lower extremities are especially vulnerable to swelling because gravity naturally pulls fluids downwards. The body’s circulatory and lymphatic systems typically manage this fluid, but when they’re not functioning optimally, fluid retention can occur. Your body’s inflamatory response to foot and ankle injuries, hormonal changes (pregnancy, etc.) and increased blood volume can also lead to swelling. Edema in the feet can range from a mild inconvenience to extremely distressing and debilitating. It can affect your gait pattern (the way you walk), make buying shoes that fit almost impossible, and coincide with other uncomfortable symptoms. You shouldn’t ignore foot and ankle swelling, even if you think you know the cause. This is because: It can get progressively worse It can signal a health condition you weren’t aware you had It can be a sign that a foot injury is more serious than you thought It can lead to other complications It may require prompt treatment Causes of Swollen Feet and Ankles There are numerous causes of swollen feet and ankles. Some are mild and going away over time, while others are more severe and debilitating and may require consistent assessments and check-ups with either a physician or a foot specialist, like a chiropodist or podiatrist. If you notice swelling within your feet that is new then discuss with with you physician. Common causes of foot and ankle swelling include: Injury. Sprains, fractures, and strains can cause localized swelling due to inflammation in the injured tissues. To protect yourself, check out the best ways to prevent foot injuries. Infections. Conditions like cellulitis, a bacterial skin infection, can lead to swelling, redness, and warmth in the affected area. Venous insufficiency. This is a term for damaged vein valves and in some circumstances be caused by deep vein thrombosis (DVT) or malformation in the leg veins. General venous insufficiency is common especially as we age. Poor blood flow from the legs back to the heart causes fluid buildup, leading to swelling in the lower legs and feet. Lymphedema. Blocked or damaged lymphatic vessels prevent fluid drainage, causing chronic swelling, often in one leg or foot. Heart, kidney, or liver disease. These conditions can disrupt fluid balance in the body, leading to retention in the feet and ankles. Pregnancy: Increased blood volume and pressure from the growing uterus can cause fluid accumulation, especially in the lower extremities. Prolonged standing or sitting. Sitting in one position OR standing for extended periods can cause fluid to pool in the legs and feet due to gravity. Office workers, restaurant servers, cooks, flight attendants, and more can experience mild swelling simply due to their occupation. Gout. Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to the formation of urate crystals in joints. The result is intense burning pain, redness, and swelling, particularly in the big toe. Improving your diet may be able to help with flair ups. Diabetes: The top of the feet and ankles can swell due to nerve damage caused by diabetic neuropathy. Diet. High sodium diets can cause excessive swelling in the legs. Signs Your Swollen Feet and Ankles May be Serious https://www.youtube.com/shorts/dD0T2wUUFdQ Below are some coinciding symptoms that may be tell-tale sign of a health condition. As always, if anything is new, then to see your physician rather than to leave it: Burning sensation. Persistent burning in the feet along with swelling could indicate nerve damage. Redness and warmth. Swelling accompanied by redness, warmth, and tenderness may signal an infection, such as cellulitis, that needs attention. Sudden onset of swelling. Rapid or sudden swelling in one leg could indicate a blood clot or deep vein thrombosis (DVT)s. This condition requires urgent care. Pain: Severe pain along with swelling, especially after an injury, may point to a fracture or ligament damage. Swelling in one foot only: Sometimes localized issues can indicate a more severe and specific problem. Shortness of breath or chest pain. These symptoms can indicate heart or lung issues, like congestive heart failure, and requires immediate medical help. Skin Changes: Discolored, tight, or shiny skin over swollen areas may suggest lymphatic or circulatory issues needing evaluation. Red toes or dark blue skin can signify peripheral artery disease, coronary heart disease, high blood pressure and more. Persistent or worsening swelling. Swelling that doesn’t improve or worsens over time could be a sign of an underlying health condition that needs treatment. When to See a Podiatrist or Chiropodist: Treatment https://www.youtube.com/shorts/IryRcL4JPjI You should always see a physician or foot specialist if you’re experiencing discomfort in any capacity. Remember: foot issues are not “normal.” Because foot and ankle swelling is usually caused by an underlying medical condition, you should first see your family doctor. They can refer you to the appropriate specialists and run the necessary testing to determine what is causing the swelling. Your treatment options may target edema directly, or they may target the underlying health condition. Once you determine the underlying cause of the foot swelling, a foot specialist or foot clinic can provide solutions to manage and accommodate the condition, so you can live your life as comfortably as possible. Below are some services a foot clinic can offer to help foot and ankle swelling: Compression Socks Compression stockings are a great option for venous insufficiency, pregnancy, fatigue-related swelling, and sometimes even underlying health conditions like lymphadema. They reduce swelling by promoting blood flow and limiting fluid buildup in the lower extremities. A common myth is that they are clunky, noticeable medical devices that clash with your clothing, but they are actually quite fashionable and sleek. Most people will not even realize you are wearing them. You can get standard knee-high socks or even pantyhose, depending on how your activities and how you want to dress them up. You can get a prescription from a physician, and then stop by our Toronto foot clinic, where our certified fitters can measure you and help you select the best stockings for you. As compression stockings can be contraindicated for some conditions (like diabetes and periphery artery disease), it's strongly recommended that you first visit discuss compression stockings with your family doctor if you have any underlying health concerns. Orthopedic Footwear Orthopedic shoes can accommodate swelling by offering several key features designed to provide comfort and support: Adjustable straps and laces. Many orthopedic shoes come with adjustable fastenings that allow for a customizable fit, accommodating changes in foot size due to swelling. Wide toe boxes. These shoes often have a wider, more spacious toe area, which helps to prevent pressure on swollen feet and allows room for expansion. Elastic materials. Some orthopedic shoes are made with elastic or stretchable fabrics, allowing them to gently conform to the shape of the foot and adjust to fluctuations in swelling throughout the day. Extra depth. Orthopedic shoes often have a deeper design, providing more room for foot swelling and preventing tightness that could worsen discomfort. By combining these features, orthopedic shoes can help manage swelling while providing the support needed for optimal foot health. Diabetic Foot Care https://www.youtube.com/shorts/4P3UiDSFzr4 If your edema is caused by diabetic neuropathy or periphery artery disease, diabetic foot care at a foot clinic should be a part of your monthly routine. At a diabetic foot care appointment, your chiropodist will monitor your foot health. They'll examine your feet to check for sensation, circulation, and check for any potential causes for concerns - like disease progression and worsening circulation issues. Routine diabetic foot care also involves wound and nail care, diabetic foot education, and more. While these practices don’t directly target swelling, they are all interconnected and help reduce the risk of complications that can worsen swelling. Biomechanical Assessment If your swelling coincides with an injury and other chronic foot pain, a biomechanical assessment and gait analysis with a chiropodist can help. A chiropodist can then diagnose any underlying muscular or biomechanical issues that are causing or contributing to the foot pain, and make treatment recommendations like custom orthotics. Additional Swollen Foot and Ankle Treatments RICE Method The RICE method is an acronym for a popular at-home treatment routine for acute foot injuries: rest (avoiding activities that strain the foot), ice (applying cold packs to reduce swelling and pain), compression (using bandages, tape, compression socks, and more to limit swelling), and elevation (raising the foot above heart level to help drain excess fluid). If you're Treatments That Target Underlying Health Conditions When foot swelling is linked to serious underlying health conditions, treatments aim to address the root cause and prevent further complications. For example, conditions like heart failure, managing the condition with medications can help reduce fluid retention and ease swelling. In cases of kidney disease, doctors may adjust medications and recommend dietary changes to help the kidneys function more effectively, reducing the build-up of excess fluid in the body. In some lymphatic conditions, such as lymphedema, may be treated with specialized therapy, including manual lymph drainage to help encourage the movement of fluid away from the swollen areas. Compression therapy is also helpful for lymph conditions. Each treatment is tailored to the specific health condition causing the swelling, and addressing the underlying issue can significantly reduce or even prevent the recurrence of swelling. Regular monitoring and early intervention are key to managing these conditions effectively. https://youtube.com/shorts/2mS-9D7LHq4?si=bOOBryZI6ne5VrtP

November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. https://youtube.com/shorts/sXF8lWHad0g?si=w38l2AbSdGSpctbC This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions (it's usually seen on top of the joint), but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux (abducto) valgus. Causes of Bunions: Who's at Risk? While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you are struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Seniors may be more likely to seek a surgical consult after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. At FeetFirstClinic you will start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! https://youtube.com/shorts/R7GV0GbKhvQ?si=NhfPArwoRH1Vnt1q Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://youtube.com/shorts/AfuPpZv2LP4?si=WV3KZ4alGqWZLlyP Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain. https://youtube.com/shorts/XZUfVhny5pY?si=VWt1aoyRtpAxQKFS

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