6 Myths About Foot Odor

Written by Brittany Stuckless on November 7, 2024

Last updated January 14, 2025

Medically reviewed by Dominic Hough, D. Ch.

Foot odor is a frustrating problem; it goes to show that non-painful foot conditions can be as life altering as painful ones. There are many foot odor myths floating around the internet. In this article, we’ll break down some of the most common foot odor myths, and give you the facts about foot odor causes and how to prevent it.

6 Myths About Foot Odor:

Only People With Sweaty Feet Have Foot Odor
Foot Odor Always Means You Have a Serious Health Condition
All Foot Odor Smells the Same
Going Barefoot Helps Eliminate Odor
If You Have Foot Odor, you Aren’t Showering or Bathing
Foot Odor Only Happens in Hot Weather

Myth 1: Only People With Sweaty Feet Have Foot Odor

Foot odor, also known as bromodosis, is the unpleasant smell that comes from the feet due to a combination of sweat and bacteria. The feet have numerous sweat glands, which produce moisture to regulate temperature and prevent skin from drying out. Plantar hyperhidrosis is the medical term for excessively sweaty feet. Sweat is a major contributor to foot odor and provides the moisture needed for it to thrive, however, other factors are also at play.

The Main Causes of Foot Odor

General bacterial buildup and everyday life! (wearing shoes all day long, etc).

Fungal infections: Conditions like athlete’s foot can lead to odor as fungi produce waste products during growth.
Diet: Certain foods, like garlic and onions, can affect sweat composition and lead to a noticeable foot odor.
Health conditions: Conditions other than plantar hyperhidrosis can cause foot odor, including diabetes, particularly when ulcers and wounds omit a strong smell. Other conditions include thyroid disorders (they may cause excessive sweating) or kidney and liver issues.
Footwear material: Shoes made from non-breathable materials trap even normal sweat production, increasing moisture and bacterial growth. Preventing foot odor often means choosing breathable, waterproof shoes.
Hormonal changes: Puberty, pregnancy, or menopause can contribute to foot odor.

Foot Odor Myth # 2: Foot Odor Always Means You Have a Serious Health Condition

It’s true that one of the causes of foot odor can be an underlying health condition, but that doesn’t mean it’s serious. The most common cause of foot odor is a general build up of sweat and bacteria that you can tackle yourself.

Foot odor is often caused by everyday factors like wearing shoes made from non-breathable materials or not changing socks frequently enough. In most cases, simple steps like improving hygiene, airing out shoes, or using foot deodorants (sprays, powders or creams) can help control the smell.

While it’s important to be mindful of persistent odor or other accompanying symptoms, the vast majority of foot odor issues are easily managed with at-home care and do not indicate a serious health condition.

Foot Odor Myth # 3: All Foot Odor Smells the Same

Foot odor can vary significantly based on several factors, including the underlying cause, personal hygiene, diet, and the type of bacteria or fungi present. For example, open wounds and sores will smell different than smelly, sweaty shoes. Here are some common smells:

Sour: Often caused by bacteria breaking down sweat, resulting in lactic acid production.
Musty: May be associated with fungal infections or warm, moist environments.
Vinegar-like: Often linked to sweat and potentially neglectful hygiene.
Ammonia: May indicate dehydration or a dietary imbalance.
Rotten: This odor can be a sign of a more serious infection.

Foot Odor Myth 4: Going Barefoot Helps Eliminate Odor

While going barefoot might seem like a good idea for reducing foot odor, it can actually have the opposite effect in some cases. While it’s always good to air out your feet, going barefoot outside exposes your feet to various surfaces that may harbour bacteria and fungi. Walking on dirty or damp surfaces can lead to the accumulation of these microorganisms, potentially worsening foot odor. In fact, foot fungus (one of the most common causes of foot odor) is often caused by walking barefoot in public places.

Additionally, sweat can still pool in the crevices of your feet without socks and shoes, allowing bacteria to thrive. Instead of eliminating odor, going barefoot may introduce new sources of smell. Wearing breathable footwear and moisture-wicking socks and changing them regularly is a much better idea.

Myth 5: If You Have Foot Odor, You Aren’t Showering or Bathing

This is completely untrue since foot odor is often linked to other conditions like plantar hyperhidrosis and fungal infections. Therefore, foot odor is is a symptom rather than a cause. It also often develops throughout the day, so you can shower every morning and still experience smelly feet when you get home at night.

That said, you should pay more attention to foot-specific hygiene and clean your feet frequently. Check out this blog article on foot hygiene tips to learn what to do.

Myth 6: Foot Odor Only Happens in Hot Weather

Foot odor is commonly associated with hot weather, but it can occur year-round, regardless of the temperature. While warm conditions can exacerbate sweating and create a breeding ground for bacteria, factors such as personal hygiene, footwear choice, and lifestyle also play significant roles in foot odor.

For example, wearing insulated shoes in fall or winter weather can trap moisture and heat, leading to odor even when temperatures are low. Additionally, individuals who sweat excessively—regardless of the season—are more likely to experience foot odor. Therefore, it’s essential to maintain proper foot care and hygiene practices throughout the year to prevent odor, not just during the warmer months.

Step Into Fresh Feet at Toronto's Feet First Clinic!

Let us find the best way to manage your foot odor! Our Toronto chiropodists have the expertise and skills to pinpoint the cause and determine the best course of action for treatment. Call us at (416) 769-3338 or book an 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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October 14, 2024

The Importance of Regular Foot Check-Ups: What to Expect During a Foot Clinic Visit

There are many at-home and natural remedies for foot pain that work, but there’s no denying the importance of foot exams with a top Toronto chiropodist. Some conditions require foot check-ups throughout the year and your foot clinic visits can make a big difference in not only your comfort levels, but your long-term health. Let’s take at what you can expect at a foot clinic appointment and why you should get your check-ups. What You Can Expect at a Foot Clinic This depends on if you’re visiting your foot clinic for the first time or are following up with a specific service, such as a custom orthotic casting and fitting or a medical pedicure. At Toronto’s Feet First Clinic, your first foot check-up—an initial foot assessment—helps determine your unique needs. It’s your chance to discuss any concerns so your chiropodist can tailor the care to what matters most to you. Many people schedule one if they have persistent foot pain, but you may also do it for diagnostic purposes, footwear recommendations and more. https://youtube.com/shorts/XZUfVhny5pY?si=xaDbcL0C5HcHQogg Why Schedule Regular Foot Check-ups? Regular foot care is mandatory if you have diabetes. Studies show that neglecting your feet and failing to visit your foot specialist may lead to infections, ulceration and limb loss. While they sound extreme and scary, chiropody services can help you prevent these problems. Chiropodist visits for diabetes include full examinations (particularly to assess for neuropathy), nail and skin care, wound debridement, and more. Some experts recommend coming in every 4-6 months, but this may be more or less, depending on your condition. Foot check-ups are also a must for anyone with: Arthritis, Diabetes Circulatory issues, A history of strain injuries like plantar fasciitis, Chronic fungal infections, to name a few. They’re especially important as we get older. But really, anyone can benefit from a little foot TLC—whether you're on your feet all day or just looking to prevent future problems, regular check-ups help keep your feet healthy, pain-free, and ready to go wherever life takes you! An annual foot assessment is also a great preventative form of self care, like a wellness check for your feet. You don’t have to wait until you notice symptoms — assessments can catch early signs of the most common foot issues before they become painful.

September 12, 2024

Exploring Different Types of Foot Arch Pain and How to Alleviate Them

Looking to end your stint with foot arch pain? You've come to the right place. This post explores different kinds of arch pain, what causes it, and our top tips for foot arch pain relief. Plantar fasciitis Plantar fasciitis occurs when the plantar fascia (the thick band of tissue running along the bottom of your foot) becomes inflamed. It typically causes sharp pain in the heel and arch, especially in the morning or after periods of rest. Cause: Repeated stress on the feet, especially from high-impact activities, can strain the arch and lead to pain. Increased body weight can also stress the feet more, leading to arch pain and discomfort. Finally, shoes lacking adequate arch support or cushioning and poorly fitted shoes can exacerbate foot pain. How to alleviate pain: Rest, recovery and ice are the first things you should do to alleviate plantar fasciitis. The next step is to invest in footwear with proper arch support and cushioning. You can also upgrade your existing footwear with insoles or orthotic inserts designed for arch support. Custom orthotics help redistribute pressure in your foot and reduce strain on the arch. Stretching exercises for the Achilles tendon and plantar fascia can also reduce inflammation and arch pain associated with plantar fasciitis.. https://youtube.com/shorts/rSKd2ztKWa8?si=LasK80y8b4hN0VQH High arches People with high arches often experience discomfort in the arch and heel due to insufficient shock absorption. This condition can lead to an imbalance in foot mechanics, causing pain in various parts of the foot. Cause: Genetic factors can play a role in high arches. How to alleviate pain: Cushioned, supportive shoes and insoles can help manage arch pain associated with high arches. Look for footwear with ample cushioning and arch support to alleviate discomfort. Specific high arch exercises can also help. https://youtube.com/shorts/-EeyHTdkrEs?si=9cEtqdFuRFNPN33M Flat feet Also known as fallen arches, flat feet affects the arch's ability to properly support a person's body weight, which then leads to arch pain. Flat feet can cause many biomechanical issues, which can lead to overpronation (where the foot rolls inward excessively), plantar fasciitis, and many other foot conditions, all of which contribute to foot and ankle pain. Cause: Like high arches, genetic factors can play a role in flat feet. Flat feet can predispose individuals to certain types of foot pain. How to alleviate pain: Proper arch support is key for foot arch pain relief. People with flat feet should look for stability shoes. These shoes are specially designed to correct overpronation and properly support the arch. Custom orthotics can also significantly support fallen arches. They're tailored to your foot's needs and help improve alignment and pain. You can get custom orthotics at our foot clinic by booking an Orthotic Assessment appointment with one of our licensed chiropodists. https://youtube.com/shorts/whJ3TZAOn00?si=_Ln3722OlmIV7wRS

June 26, 2020

Are Flat Feet A Problem?

About 30% of the population live with flat feet. So there's a high likelihood that either you or someone in your family have flat feet. What Are Flat Feet? Flat feet are as they sound: a collapsed arch with much of your sole in contact with the ground. This is relative to a regular arch, which is when about half of your arch is in contact with the ground. Good news! Flat feet are usually a painless condition. Often, flat feet occur during childhood development, but they can also occur as you age. Flat foot often starts with a dysfunction of the ankle tendon known as posterior tibial tendon. This tendon is responsible for holding up your arch. Weakness or underdevelopment in the tendon means your arch can drop. Injury to the ankle can also cause flat feet, partly because damage to the tendons won't be able to support your arch. How Can I Tell If I Have Flat Feet? The easiest way to determine your foot type is with a wet test. The wet test is a cheap and easy way to determine your foot type. The test only requires a piece of paper and wetting the bottom of your foot. To perform the wet test: Pour a thin layer of water into a shallow pan Wet the sole of your foot Step onto a blank piece of paper (or onto a wooded surface like your deck) Step off and look down Based on the shape of your foot on the paper, you can determine your foot type. If your arch is partially filled out, then you have a normal arch. An arch that's fully filled out means you likely have flat feet and fallen arches. If your arch is barely visible, you likely have a high arch. Is It A Problem? In short: it depends. In most instances, it isn't. There are generally a few tendencies associated with flat feet. People with fallen arches generally have more inward rotation than those with a regular arch. Generally, this gait deficiency will overwork other muscles and tendons in the leg. Overcompensating in your lower leg can cause problems in your knees, ankles, and hips. Fallen arches can also cause pain in your arches and can lead to swelling. Overcompensation can also lead to underlying issues in the foot like bone spurs, osteoarthritis, and bony prominences. Someone with flat feet may also experience posterior tibial tendonitis. This condition causes pain and swelling in the posterior tibial tendon. As the tendon supports the arch of the foot, and provides stability, leaving this condition untreated may lead to an increased risk of flat feet. Why? Since the resulting tendons become inflamed and damaged, they lose the ability to maintain your arch height. In many cases, the body adapts to having flat feet and you may never experience pain at all. One form of fallen arches is known as flexible flat feet. In these cases, you never develop symptoms and the fallen arch is related to the looseness of ligaments and is inherited. In this case, flat feet are not preventable. How To Live Pain-Free With Fallen Arches If you're pain-free, no treatment is necessary. However, just because you don't have pain now doesn't necessarily mean you won't in the future. Given your body may compensate for fallen arches, the deficiencies in your stride may take years to develop. (On the other hand, the deficiencies may never develop into pain.) If you do start to experience pain, there a number of measures you can take including: Orthotics: custom foot orthotics are specifically designed for your feet. These devices work to correct faulty foot mechanics and redistribute pressures across the bottom of the foot. Motion Control Footwear: to help with overpronation (when your foot rolls too far inward), motion control footwear has medial support built into the midsole to help limit the damage and wear to the inner portion of your shoe. Lifestyle Changes: an exercise program and a plan to manage your weight can help reduce the pressure on your feet. Stretching Exercises: stretching and lengthening the range of motion of your Achilles tendon can help. In short, flat feet can pose some problems in certain cases. In many cases, they aren't a problem, especially if you follow certain precautions like strengthening and orthotics. For the latest on foot conditions, tips, and injury prevention, sign up for our newsletter here!

January 9, 2025

4 Tips For Living With High Arches

Living with high arches can be a challenge, but if you pay attention to your foot health, you can manage them effectively. Let’s explore what high arches are, their impact, and our top 4 tips for living with high arches. What Are High Arches? https://www.youtube.com/shorts/13rmyA18ZzY High arches (pes cavus) is a condition where one has - you guessed it - abnormally high foot arches. They are essentially the opposite of flat feet, which are characterized by having a minimal or non-existent arch. High arches may be hereditary or caused by neurological disorders such as Charcot-Marie-Tooth disease. From a biomechanical perspective, the raised arch reduces the surface area in contact with the ground, which can result in an uneven distribution of weight across the foot. High arches often place excessive pressure on the ball and heel of the foot, leading to discomfort, instability, potential injuries and chronic foot conditions. High arches also impairs shock absorption, which causes progressive wear-and-tear on the joints over time. Side effects of high arches include foot pain, issues like calluses and hammertoes, and an increased risk of ankle sprains. Individuals can also develop conditions like plantar fasciitis (this can also frequently occur in people with flat feet), or Achilles tendonitis due to the strain placed on the muscles and ligaments. The lack of shock absorption can also reverberate up the body and lead to joint disorders like arthritis. High arches are associated with supination, also called underpronation, a condition where the foot rolls outward during movement. This gait pattern places additional stress on the outer edges of the foot and ankle, leading to instability and overuse injuries. Consequently, individuals with high arches should pay close attention to their walking or running patterns to prevent long-term complications. High arches can also lead to changes in posture and gait. This, combined with the lack of shock absorption, may result in secondary issues such as knee, hip, or back pain over time. Tips for Living with High Arches https://www.youtube.com/shorts/2et0ZUSx4OM Living with high arches requires thoughtful adjustments to your daily routine and habits. Here are some ways to keep your feet comfortable and supported: 1. Choose the Right Footwear Proper footwear is essential for managing high arches. Opt for shoes with ample shock absorption, arch support and cushioning. Shoes with flexible midsoles or rocker soles can also be very helpful: People with high arches tend to have rigidity in the toes and ankles due to joint wear-and-tear, which means the toes and ankles do not flex as much as it should during the gait cycle. A flexible midsole and rocker sole counteracts this and make movement easier. Likewise, people with high arches should avoid high heels, rigid soles, and unsupportive flats, which can exacerbate discomfort. Due to supination, people should look for neutral running shoes. These provide balanced cushioning and plenty of shock absorption and flexibility to support the foot’s natural motion and healthy biomechanics. This design helps distribute pressure evenly, enhances comfort, and reduces the risk of injury. 2. Wear Custom Orthotics Custom orthotics are a valuable tool for redistributing pressure evenly across the foot. You can work with a specialist, like a podiatrist or chiropodist, at a foot clinic to create orthotics tailored to your specific needs. Scientifically, custom orthotics help correct abnormal biomechanics, such as excessive supination, by stabilizing the foot and encouraging a more neutral gait. They can also provide added cushioning to reduce the impact of your stride on your joints. Over time, this can alleviate pain, reduce fatigue, and prevent the development of secondary issues in the knees, hips, or lower back. 3. Maintain a High Arch Foot Care Routine Foot baths and massages can soothe foot pain, relax the muscles in your feet and boost blood circulation. Soak your feet in warm water with Epsom salts, or foot bath products from reputable companies like Gehwol, to alleviate tension. Gehwol products, such as their Herbal Foot Bath, are available to buy at our Toronto foot clinic, Feet First Clinic! Gently massage the arch, heel, and toes to improve circulation and relieve tightness. Read this article to learn how to give yourself a foot massage from home. 4. Try Stretching and Strengthening Exercises Foot stretches and exercises play a crucial role in managing high arches by improving flexibility, reducing muscle tightness, and promoting better blood circulation in the feet. High arches can lead to stiffness and imbalances in the tendons and muscles, increasing the risk of discomfort and injury. Over time, these stretches can support better alignment and strengthen the foot's ability to handle daily stress, making them an essential part of high arch foot care. Here are some simple routines you can try today! Toe Flex and Raise: While standing, plant your toes and lift your heels off the ground. Hold for 15-30 seconds and repeat 5 times. Seated Towel Stretch: Loop a towel around your foot and gently pull it toward you, holding for 15-30 seconds. Pen Pick-ups: Stay seated. Then, 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. Seated Toe Pulls: Sit on a chair and cross one ankle over the opposite knee. Grab the top of your foot and gently pull it toward your body until you feel a stretch on the top of your foot. Hold for 15-30 seconds and repeat 2-3 times per foot. https://www.youtube.com/shorts/-EeyHTdkrEs Additional High Arch Pain Relief Tips More practical approaches for high arch pain relief include: Ice Therapy: Apply an ice pack to sore areas for 15-20 minutes to reduce inflammation and soothe discomfort. If your feet are particularly painful, take this one step further by practicing the RICE method (Rest, Ice, Compression and Elevation). Supportive Inserts: Use over-the-counter insoles with firm arch support. A good choice for high arches is the Superfeet Green or the Superfeet Run Cushion High Arch insoles. However, talk to a podiatrist or chiropodist about if you need more customized support from orthotics. Medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) may help manage pain. Seek Professional Help: Visit a podiatrist or chiropodist for a biomechanical assessment to determine how prominent your high arches are, how they are affecting your body, and any contributing biomechanical factors. These foot specialists can also fit you for custom orthotics, provide shoe recommendations and curate a full treatment plan. When to See a Specialist For High Arches If high arches are causing persistent discomfort or limiting your mobility, it’s essential to seek professional advice. As we mentioned, visiting a foot clinic ensures access to personalized treatment plans. Consulting a foot specialist is especially important if you notice: Increased frequency of ankle instability or sprains. Development of deformities like hammertoes, claw toes, or bunions. Chronic pain that makes simple activities like walking increasingly difficult. A foot specialist can recommend the appropriate treatments, depending on the severity of your condition. They may also suggest physical therapy to improve balance, coordination, and overall foot function. Regular check-ups and assessments with a podiatrist or chiropodist can prevent seemingly minor issues from becoming major concerns. Don’t hesitate to seek their expertise! https://www.youtube.com/shorts/XZUfVhny5pY

January 2, 2025

Top 5 Kid-Friendly Foot Exercises

One of the best ways to prevent foot pain in your kids is to encourage them to try kid-friendly foot exercises. Children are constantly growing and doing physical activities, so it's important for them to do exercises that help strengthen their muscles, improve flexibility, soothe pain and enhance coordination. Today’s article will teach you how to select the right exercises for your little ones, and give five examples they can try. How to Keep Foot Stretches Safe for Kids It's important to ensure that the exercises are safe, effective, and appropriate for their age and development stage. Here are a few key factors to look out for: Gentle and controlled movements: Stretches should never cause pain— which is also true for adults. Feeling “the burn” or feeling the stretch work in the appropriate area is very different from feeling pain. Furthermore, kid-friendly stretches should involve slow, controlled movements. If a stretch feels too intense or painful, it should be stopped. Kids' muscles and tendons are still developing, so overstretching can lead to injury. Age-appropriate: The stretch should be suitable for the child's age and physical development. For example, a 4-year-old might not perform the same exercises as a 12-year-old. Supervision: Parents should play an active, observant role in their children’s foot health. Always supervise during foot stretches to ensure they’re performing them correctly and safely. Guide them through the stretch, making sure they aren’t twisting or forcing their bodies into unnatural positions. Short and frequent sessions: Kids typically benefit from shorter stretching sessions, as their attention spans are limited and their muscles can become fatigued quickly. Consult a foot specialist: A foot care professional, like a chiropodist or podiatrist at a foot clinic can explain what type of stretches and exercises your child will benefit from the most. Booking a foot assessment for your kids is a great first step! Top 5 Kid-Friendly Foot Exercises Pen pick-ups Frozen water bottle rolls Seated hamstring stretch Calf stretches Flat feet exercises Pen Pick-Ups https://www.youtube.com/shorts/5PCZuM5E6RU A good stretching tip for kids’ feet is to make stretches as interactive and fun as possible. Pen pick-ups are great foot exercises for children as it allows them to focus on a task, which will hopefully keep them from getting restless or distracted. They will love the challenge of picking up every single pen and putting them in the bowl - proudly accomplishing their goal while simultaneously taking care of their foot health. You an also do this exercise with objects like marbles and lego (which could serve the dual-purpose of strengthening their feet while getting them to put their toys away!) This simple exercise strengthens the intrinsic muscles of the foot, which support the arch and contribute to better balance and stability. By taking care of these muscles early, children can reduce the risk of developing common foot issues— ranging from plantar fasciitis, to even arthritis or bunions in their golden years. Additionally, the exercise promotes coordination and fine motor skills by challenging kids to use their toes in a precise and controlled manner. This activity can also help with flexibility, ensuring that the joints in the toes and feet stay mobile and healthy, which is particularly important for growing children. How to do it: Sit on a chair with feet flat on the ground. Use the toes to pick up pens one at a time. Small objects like pencils or marbles can also work. Place each pen into a bowl. Repeat several times for each foot. Seated Hamstring Stretch https://www.youtube.com/shorts/AsuUXJYnUmQ While not specifically a foot exercise, stretching other parts of the body have a positive affect on foot health — everything is connected, from the toes to the head!The seated hamstring stretch is a great option for kids experiencing growing pains. These aches often present as a throbbing sensation in the legs, thighs, or behind the knees. Stretching the hamstrings can help relieve this discomfort, not to mention tight hamstrings are linked to muscle imbalances that may lead to knee or ankle pain in the future. It’s worth noting that “growing pains” is somewhat of a misnomer. Despite the name, there is no scientific evidence that growth itself causes pain. Instead, these aches are more likely a result of daytime activities that strain muscles, with the discomfort surfacing at night when kids are at rest. This occurs because during growth spurts, bones can grow faster than muscles and tendons, which might cause discomfort. Hamstring stretches play a key role in alleviating muscle strain associated with growing pains. When kids engage in activities like running, jumping, or climbing, the hamstrings can become overworked and tight. Stretching this muscle group increases flexibility, reduces tension, and improves blood flow, which helps relax the muscles and relieve discomfort. Regular stretching also prevents stiffness, supporting healthy movement and reducing the likelihood of aches caused by muscle fatigue. How to do it: Sit on a chair with the back straight. Extend one leg straight out in front. Slowly lean forward from the hips, reaching toward the extended leg. Stop when a stretch is felt in the hamstring. Hold for 30 seconds and repeat on the other leg. Make sure your child knows exactly where the hamstring (back of the thigh) so they know when it’s working! Frozen Water Bottle Rolls https://www.youtube.com/shorts/eTffGEvK6Z8 Similar to the pen pick-ups, this easy-to-perform exercise is a good option for children as it lets them engage more by incorporating an object with a task.If you don’t have water bottles at home, your child can use golf, tennis or massage balls. They won’t get the same instant soothing effect you get with the frozen element, and ice can be more ideal for muscle strain, but these will still target foot arch pain. Foot arch pain in kids can arise from a combination of biomechanical stress, growth-related changes, and physical activity demands. As children grow, their foot structure continues to mature, with the arches typically becoming more defined. However, during late childhood and adolescence, factors like growth spurts can create temporary muscle imbalances. As the bones grow rapidly, the surrounding muscles, tendons, and ligaments—especially those in the arch—may struggle to keep up, resulting in tightness and strain. This can be particularly noticeable in active older kids, as their physical activities intensify with sports and other high-impact movements, placing additional stress on the plantar fascia and intrinsic foot muscles. Biomechanical issues like excessive ovpronation from having flat feet (rolling inward of the foot), or supination (rolling outward) from having high arches can further contribute to arch pain. These movement patterns lead to uneven distribution of weight and abnormal stress on the plantar fascia and Achilles tendon, which can cause inflammation and discomfort. Adolescents who participate in sports like basketball, soccer, or gymnastics may be especially prone to arch pain due to the repetitive jumping, running, and pivoting that challenge the foot's structural stability. How to do it: After freezing a water bottle for a few hours, place it on the floor. While seated or while standing, roll your foot back and forth over the frozen water bottle. Move your foot side to side to massage different areas. Continue for a few minutes per foot. Calf Stretches https://www.youtube.com/shorts/utLavyPDnqI Like hamstring stretches, calf stretches are another way to help kids manage aches and pains in the legs. They also benefit foot health by strengthening the Achilles tendon. Targeting the Achilles tendon early improves its flexibility and resilience, reducing the risk of developing Achilles tendonitis later in life, especially for little future athletes. A strong and flexible Achilles tendon adapts better to high-impact activities and repetitive strain. Kids can develop tight calves due to a combination of biomechanical, developmental, and activity-related factors. Activities like running, jumping, or climbing, heavily engage the calf muscles. Without adequate stretching or recovery, this repetitive strain can lead to chronically tight muscles. Furthermore, gait abnormalities or alignment issues, such as congenital flat feet, can place additional strain on the calf muscles. How to do it: Straight-Leg Stretch Step one leg forward and bend the front knee. Keep your back leg straight with the heel pressed into the ground. Hold the stretch for 30-45 seconds. Bent-Leg Stretch From the same position, bend the back knee slightly. Feel the stretch lower, near the ankle. Hold for 30-45 seconds. Arch Lifts https://www.youtube.com/shorts/whJ3TZAOn00 As we briefly mentioned, most kids have flat feet until around age 6. This exercise is a good option for younger kids between ages 4-6 who will soon start developing a foot arch, as well as kids who continue to have a minimal or non-existent arch. This exercise helps activate and strengthen the muscles on the outside of the foot, which play a key role in supporting the arch. For younger kids who are beginning to develop their foot arches, the movement encourages the muscles to work in a way that supports natural foot development. For kids who still have flat feet or minimal arches, this exercise can provide a gentle way to engage the muscles and ligaments that support the arch, potentially improving the structure over time. By focusing on proper alignment and muscle activation, it promotes better foot mechanics for your little one and helps reduce the risk of discomfort or foot-related issues. How to do it: Stand with the feet hip-width apart. Slowly roll your weight onto the outside of your feet. Keep your toes relaxed and your ankles straight. Hold for 15 seconds. Release and repeat 3 times.

December 26, 2024

What is the Difference Between Corns and Plantar Warts?

While corns and plantar warts may look alike at first glance, they differ significantly in their causes, symptoms, and treatments. If you’re unsure about whether you have a corn or a plantar wart, visiting a chiropodist can help you receive an accurate diagnosis and appropriate treatment. Whether it’s corn enucleation or wart removal, timely intervention with a podiatrist or chiropodist at a foot clinic will ensure your feet stay healthy and pain-free. What are Corns? Corns are small, thickened areas of skin that develop in response to repeated friction, pressure, or irritation. They typically form on the feet, especially on weight-bearing areas like the tops and sides of toes or the soles. Foot corns are technically a protective response to friction, and an attempt to shield the skin beneath them. The hardened layer is your body’s method of preventing skin ulceration. There are different types of foot corns, each with its own characteristics. Hard corns are small, round, painful and often found on the top of the toes, caused by pressure or friction. Soft corns, which are usually located between the toes, are white and rubbery due to moisture. Seed corns are tiny, painless and appear on the sole of the foot. Corns: Causes, Risk Factors and Symptoms Generally speaking, corns are caused by foot care choices that lead to excessive friction on parts of the foot. They may also be linked to other foot conditions. For example, an abnormal gait pattern due to flat feet or plantar fasciitis can lead to pressure points. This can then cause corn formation in vulnerable areas of your foot. Here are some key risk factors and causes: Wearing high heels often. Wearing shoes that are the wrong size. Wearing uncomfortable shoes. Not wearing socks with your shoes. Irregular walking motion / abnormal gait. Corn Symptoms Include: Thickened, hardened areas of skin on the toes, sides, or soles of the feet Rough or waxy texture on the affected area Localized pain or tenderness, especially when pressure is applied Yellowish or greyish appearance, sometimes with a central core Discomfort during walking or wearing tight-fitting shoes Interference with daily activities in severe cases What are Plantar Warts? Plantar warts are localized skin infections caused by certain strains of the human papillomavirus (HPV), specifically types 1, 2, 4, 27, and 57, which target the epidermis—the outermost layer of the skin. Many people worry and assume HPV will lead to cancer, but there are actually over 200 types, many of which do not cause cancer. The strain of HPV can sometimes determine how painful a plantar wart may be. For example, HPV 1 may cause deeper, more painful warts, while HPV 2 causes more superficial ones. These warts develop on the plantar surface of the foot, which includes the sole and heel, areas that bear significant weight and endure pressure during standing and walking. Unlike some other HPV-related warts, plantar warts are non-cancerous and are confined to the feet, as the virus is adapted to thrive in the thicker, tougher skin found on the soles. Plantar warts can last anywhere from two months to several years, especially if left untreated. For individuals with a healthy immune system, plantar warts are generally not a significant health concern. However, they can make activities like walking, standing, or running very uncomfortable and painful. The pressure exerted on the wart may cause irritation and discomfort, which causes hardened skin to build up over the wart. The latter is also a big reason people confuse them with corns or calluses. It’s important to seek treatment as soon as you notice any symptoms: Even if it's not interfering with your daily routine, it is still contagious so you can infect others. In addition, addressing these symptoms promptly with a foot specialist like a chiropodist or podiatrist can prevent further complications. Plantar Warts: Causes, Risk Factors and Symptoms Plantar warts are contagious and similar to fungal infections like athlete’s foot in that you can contract them by walking barefoot in public, moist spaces. Here are some more details on what activities or risk factors may lead to plantar warts: You have a weakened immune system. Many people's immune system can recognize and fight off the HPV virus before warts form. However, people with a poorly functioning immune system are more susceptible as their body is less equipped recognize and fight the HPV virus. People who are immunocompromised may take longer to fight the virus, meaning that that the warts will take longer to treat. You’re 65 or older, or a child or teenager: Plantar warts can be more common in these age brackets. For children, their immune systems are still developing, and they’re more likely to share communal spaces like gyms and locker rooms. For seniors, the immune system may be compromised. Environment exposure and being barefoot: Frequenting warm, moist environments like swimming pools, locker rooms, and communal showers increases exposure to HPV. These areas are ideal breeding grounds for the virus, making it easy to contract through bare feet. Walking barefoot on abrasive surfaces, like pool decks or gym mats, can also create micro-injuries that allow HPV to enter. Skin cracks and abrasions: Any break in the skin, including cracks, blisters, or injuries, can act as an entry point for the virus. Poor foot hygiene practices: Neglecting foot care, such as not cleaning feet thoroughly or allowing them to remain damp for prolonged periods, can create conditions favourable for infection. Plantar Wart Symptoms Include: Rough, thick circular patches that have similar colouring and shape to a cauliflower. Warts that form on the heels, around your toes, or on the ball of the foot. Other discoloration: brown, pink, yellow or gray. “Wart seeds” – which look like a small black dot in the wart Pain, tenderness and general discomfort. Bleeding. Both cluster and solitary growth are possible. Corns and Plantar Warts: Key Differences While warts and corns can look and feel very similar, the main difference lies what causes them. Corns are caused by the body's response to excessive friction against the skin, whereas plantar warts are caused by strands of the contagious HPV virus. Here are two additional ways to help distinguish between corns and plantar warts. Pain type: Plantar warts may cause pain when pinched from the sides, whereas corns are tender when pressure is applied directly to them. Appearance: Corns have a “waxy” yellowish appearance, whereas plantar warts often have a black dot in the centre. And while difficult to tell, warts go much deeper into the skin than corns. Location: Corns tend to occur in the non-weight bearing parts of the foot, like between or on top of the toes. Conversely, plantar warts tend to occur on the weight-bearing parts of the foot, like the ball of the foot. Multiplication and Spreading: Corns are concentrated in pressure-points on the foot and don't typically "spread". Plantar warts, however, can multiply and spread to other parts of the foot if the virus is allowed to grow unchecked. Corns and Plantar Warts: Treatment and Prevention https://www.youtube.com/shorts/TDV3Dd98oOM Many services performed by a chiropodist or podiatrist are available at a foot clinic and can target both conditions. How to Treat Plantar Warts Plantar wart treatment requires a specialized approach. As they're caused by a virus, they cannot simply be "removed". Rather, depending on the severity of the warts, the frequency of re-exposure to the virus, and the person's immune system, warts can take multiple treatments spanning over several months. Here are the different treatment options for plantar warts, in order from most conservative to most aggressive: Salicylic acid, a common over-the-counter treatment, gradually softens the wart and sheds layers of skin. Although it is not painful, it may take longer to see results. For a faster alternative, a chiropodist can prescribe a higher-strength salicylic acid solution to be applied at home with follow-up visits. The chiropodist will then routinely debride the dead skin covering the wart to allow better penetration of the medication. Cryotherapy, or freezing, is another standard method where liquid nitrogen is applied to the wart to freeze and destroy the wart tissue. This treatment may cause temporary pain and requires multiple sessions, each 2 -3 weeks apart. Cantharone (canthacur) is an acid applied by a chiropodist that causes a blister to form and the wart to lift off the skin, typically within a few days. Although this treatment is more effective and doesn't take as long as cryotherapy, the resulting blister may be uncomfortable. This is the most common treatment used by chiropodists. It requires multiple treatments, each 2 - 3 weeks apart (though typically not as many as cryotherapy). Wart needling is a surgical procedure. It involves puncturing the wart multiple times with a sterile needle to trigger the body's immune response. It is a good option for multiple or resistant warts. Finally, excision involves surgical removal of the wart. It is reserved for stubborn warts that don't respond to other treatments, and has a risk of scarring. It is seldom used. How to Treat Corns A chiropodist or podiatrist can treat corns by gently shaving down the thickened skin with sterilized tools. The treatment is effective, safe, typically painless, and will discomfort without risking infection. Inserts and custom orthotics can also play a significant role in managing and preventing recurrent corns. Custom orthotics are specially designed to provide support and distribute pressure evenly across the foot. This reduces the friction and pressure points that can lead to corns. Over-the-counter insoles and inserts can also provide extra cushioning and improve the fit of shoes, offering relief and preventing further irritation. Self care can also go a long way. Soaking corns in warm water softens them, making it easier to reduce its size. It's also important to moisturize your feet regularly to make the skin stronger and more flexible, which will reduce its sensitivity to friction and hardened skin buildup. Toe pads or non-medicated patches can also protect corns from further irritation and promote healing. Lastly, but equally important, you must find the right shoes to wear for each season and choose shoes with a proper fit. This can help prevent the pressure and friction that causes foot corns. A complimentary shoe fitting at a foot clinic can help! https://www.youtube.com/shorts/R7GV0GbKhvQ

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 30, 2024

Foot Care Holiday Gift Guide 2024

Holiday shopping can feel like a daunting ordeal that takes away from all the fun. Your list is long, and you don't have ideas for some people - which is okay! But it doesn't have to cause so much stress. We've got you covered with our guide to the best foot care holiday gifts! When you're stuck on what gift to get for your grandparents, friends, and other relatives, medical gifts may inspire you more than you realize. The health and wellness industry is known for producing excellent products, opening your mind to many gift options. Gifts that promote foot health can help those with debilitating foot issues. But they can also help prevent foot conditions before they develop. And they're simply fun to use. We're talking foot creams, scrubs, and other luxurious products fit for a spa session! The gifts we'll discuss today focus on both skincare and foot pain; they shine on their own and work well as stocking stuffers. But the best way to gift products from a foot care clinic is by compiling a foot care gift set! It's fun to try more than one product, and it gives loved ones the tools for a great self-care day. Let's take a look at our top picks! Foot Care and Medical Gifts: Gift Guide 2024 Below is a general overview of our top foot care holiday gifts. But don't worry, we'll cover all the details. Foot Exfoliators Foot Creams & Moisturizers Superfeet Insoles Feet First Clinic Gift Certificates Foot Exfoliators Foot Scrubs & Foot Baths Products like Gehwol's Herbal Bath are affordable medical gifts to raise your loved ones' foot care game to the next level. They're suitable for people of all ages and help exfoliate and soothe dry skin. Exfoliation prevents itchy, flaky dead skin from building up while simultaneously unclogging your pores. Exfoliating your feet weekly will help prevent and treat any callus buildup and cracked heels, while keeping your feet soft and moisturized. But foot baths do even more for the body than you may realize. First, foot bath products combined with hot water help promote healthy blood flow, which can relieve pain from foot conditions like plantar fasciitis, bunions, etc. They can also warm your overall body temperature, which alleviates muscle tension, reduces stress, and may help prevent sickness or fight flu symptoms by strengthening your natural immunity (perfect for the winter!). Helpful tip: It's best to start a spa session by bathing your feet, as it leaves a clean base for exfoliation and moisturizing by washing away bacteria and dirt. Foot Files Feet First Clinic's foot files are another great way to exfoliate your feet! You can gift someone a foot file as a stocking stuffer or as part of a gift box (throw in the Gehwol Herbal Foot Bath and some foot cream for the perfect foot care selection!). But why do we need them? Foot files remove hard, scaly dead skin from the bottom of the foot, making them feel silky smooth. Our foot files also have a smoothing side to buff and soften the skin. This allows you to customize and control where and how much skin you remove when exfoliating your feet (unlike the foot peels you see online). The perfect tool for concluding a luxurious at-home foot care session, you should give them some consideration as you shop for medical gifts. View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Foot Creams & Moisturizers Gehwol Foot Creams To restore the skin's natural barrier functions, you should always moisturize after soaking and exfoliating. Gehwol's Soft Feet Cream, Universal Foot Cream, and Med Lipidro Cream are just a few examples of medicinal moisturizers that work wonders. So why not gift them to someone you love? They'll get to enjoy smooth skin and fewer cracks and calluses. If your loved one already has severely painful cracked heels, try gifting them Gehwol's Med Salve for Cracked Skin or Dermal Therapy Heel Care instead. Dermal Therapy Heel Care Hopefully, it's becoming clear that medical gifts can be more valuable than gifts that sit around collecting dust. And Dermal Therapy Heel Care is one of the best foot care holiday gifts around. Cracked heels have the potential to burden everyone, from your best friend to your grandmother - dry skin doesn't discriminate! Severely cracked heels can make walking almost unbearable and cause swelling, inflammation, and bleeding. So if you're catching wind that someone you love is suffering, why not brighten their holidays by gifting them some relief? Dermal Therapy helps skin cells deep below the surface absorb and lock in moisture, which fights cracked heels. It has the highest urea concentration (25%) of all the foot creams we carry. Urea is important because it works into the deeper layers of the skin to help skin both absorb and retain moisture. To top it off, dermal therapy is a moisturizer and exfoliator that removes dead cells, revealing fresh, young skin. Superfeet Insoles As far as medical gifts for healthy feet go, Superfeet insoles are a wonderful route to take. The general use of their most popular colour, green, is to provide extra support for people with flat feet, plantar fasciitis and other types of foot pain. And for those who want the same arch support as the flagship Superfeet Green, but with more cushioning and flexibility, you can get the Superfeet Run Cushion High Arch insoles - a new favourite and best seller at our Toronto foot clinic! But if you have a loved one with more specific needs, worry not! Superfeet produces several insoles with colours that indicate how they stand out. For example, Superfeet Berry is made specifically for women and comes with a slimmer heel and an arch length to fit the proportions of the female foot. And Superfeet Black is a versatile, low-profile option for people with flat feet. And that’s just the beginning!

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