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

Written by Bianca Charles on January 5, 2022

Last updated March 23, 2022

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!

Some of these (and more) will be featured in Part 2 of our Beginner’s Guide to Exercises for Relieving Arthritis, so stay tuned!

Don’t Let Arthritis Stop You!

Debilitating conditions can make you feel like your goals are unattainable. These arthritis exercises can help you get out of that mindset and give yourself the power to become stronger, manage pain and improve your range of motion. Be sure to keep up with our 2022 blog posts for even more informative posts on beginner exercises! Be sure to follow us on social media for updates.

Call us at 416-769-3338 or Book Your Assessment Today!

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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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

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! 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://www.youtube.com/shorts/TnDaLrqYTac 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 (Superfeet) 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.

October 28, 2024

5 Ways Cold and Wet Weather Impacts Your Feet

Taking care of your feet during winter might require a little extra effort, but it’s essential for preventing discomfort and long-term issues. The cold weather can impact your feet in its own unique ways, just like hot weather can. Whether you’re dealing with dry, cracked skin or trying to avoid slippery conditions, being mindful of your foot health will keep you a step ahead of the cold. 5 Ways Cold and Wet Weather Can Impact Your Feet Dry, cracked skin Skin conditions Reduced circulation Stiffness and joint pain Winter-related foot conditions 1. Dry, Cracked Skin https://www.youtube.com/watch?v=1-Sf43woLLE One of the first things you may notice during the winter is dry, cracked skin on your feet, especially your heels. The chilly air and low humidity can quickly sap the moisture from your skin, leaving your feet feeling rough and sore. Heating indoors doesn’t help either, as it dries out the air, exacerbating the issue. This is where cold weather foot care enters the picture! Since cracked skin can cause pain and even bleed, it becomes essential to protect your feet. This dryness isn’t just unsightly—if the cracks open up, it creates an easy pathway for infections. This can lead to debilitating pain and bleeding that makes walking difficult. Regular moisturizing with a medical-grade foot cream is a straightforward way to combat dry feet and cracked heels. Look for products that contains a high urea concentration, which will help your skin replenish and retain lost moisture. It's important to use a foot cream instead of a regular moisturizer for your feet because the skin on your feet is thicker than the skin elsewhere on our body. Therefore, a regular body or facial moisturizer won't cut it - especially during the dry, colder months. While you're at it, take your hydration to the next level by always remembering to drink your eight glasses of water per day. This advice still holds up today! 2. Reduced Circulation Cold weather can mess with your blood flow, which can pose a problematic obstacle for foot health. When temperatures drop, blood vessels constrict to preserve heat, meaning less blood flows to your extremities. This is called vasoconstriction. As a result, your feet may feel cold, numb, or even tingly. Poor circulation can also lead to prolonged healing times for cuts or blisters. This is concerning for diabetes patients with neuropathy who are already struggling with wound healing issues. That's why cold weather diabetic foot care should always include steps to monitor and improve blood flow— including daily foot inspections and easy foot exercises. Wearing thermal socks and ensuring your feet are properly insulated can help combat the impact of reduced circulation. Just make sure your thermal socks fit comfortably with your fall and winter footwear: if your shoes or boots are too tight, it will reduce circulation and make your feet more susceptible to cold-weather complications (more on that below). If you experience slippery conditions during winter, circulation issues can also increase your risk of falling or slipping. When your feet are numb, it’s harder to get a good sense of balance, so be cautious and wear shoes with good grip for FALL prevention. Moving around can also help keep your blood flowing. So, if you’re out and about, take small breaks to wiggle your toes and stretch to maintain circulation. There are even targeted foot exercises you can try to help trigger healthy blood flow. In fact, you should do these more often in the winter than the summer. 3. Skin Conditions https://www.youtube.com/shorts/xZ4RQwPmCzg It might seem strange to consider blisters a winter problem, but they can definitely crop up due to cold weather foot care challenges. Wearing heavy boots and thick socks can cause friction, leading to blisters on your heels or toes. This is why it’s extremely important for boots to fit snugly, but not be too tight. So if the socks you like to wear in the winter are causing your boots to constrict your feet, they don’t fit! And if your feet are already dry, cracked, or dealing with reduced circulation, they’re even more susceptible to developing painful blisters. Combat this by ensuring your boots and sock combo always fit perfectly together, and opt for moisture wicking socks to go the extra mile. Another common winter foot problem is athlete's foot. Though often associated with the hot summer months and public swimming pools, athlete's foot is no stranger to winter either. Athlete's foot thrives in wet, damp areas, so instead of crowded public summer pools, fungal infections change their habitat to the wet-from-the-snow environment inside your boots. And keep in mind, you can get athlete’s foot simply by coming into contact with someone who already has it. When you’re tackling wet feet, whether it’s from snow or rain, you need to dry them thoroughly before putting on warm socks. Athlete’s foot loves moist environments, so making sure your feet are dry is key. If you start to notice itchy or peeling skin between your toes, it’s a sign that athlete's foot might be setting in. Treat it promptly with your Toronto chiropodist, who can provide the right antifungal products. Make sure you also keep your feet clean and dry and avoid sharing shoes and socks to protect your feet from a future infection. 4. Stiffness and Joint Pain https://www.youtube.com/shorts/n46k32OZgco Cold weather tightens your muscles, which in turn can lead to stiff joints. This discomfort can be particularly noticeable if you already have arthritis or any other joint-related issues. Without the right cold weather foot care, your feet can end up feeling stiff, which can affect your overall mobility. To help counteract this, regular stretching and low-impact exercises, such as foot rotations, can keep your joints limber. This season also requires some extra attention to footwear. Choose shoes with ample support to keep your feet cushioned against the impact of walking on hard, cold surfaces. Slippery conditions can further aggravate joint pain because your body works overtime to stay balanced, putting extra pressure on your feet. Adding orthotics or insoles that provide added arch support can also reduce some of this strain and make your steps feel more cushioned and less jarring. 5. Winter Related Foot Conditions Winter brings its own set of unique foot problems, including chilblains, frostbite, and Raynaud’s disease, all of which can make cold weather foot care a bit trickier. Chilblains occur when your feet are exposed to cold, damp environments, causing painful, itchy red patches. This is particularly common in teenagers, or people who quickly reheat their feet after being in the cold, so it’s best to warm up slowly. Frostbite is another concern in extreme cold, as it can severely damage your skin and tissues. Frostbite can occur more quickly than you might expect, especially if you don't protect your feet from the weather. Signs of frostbite include numbness, skin discolouration, and a hard, waxy texture. If you think you may be experiencing frostbite, it’s essential to seek medical help immediately. To prevent frostbite, be sure to layer up and wear weatherproof boots that keep your feet dry and warm. Lastly, Raynaud’s disease can be exacerbated by cold weather. People with Raynaud’s experience an exaggerated response to cold, which restricts blood flow to the toes, leading to reduced circulation and making your feet even more vulnerable. Keeping your feet constantly warm and avoiding sudden temperature changes can help manage Raynaud’s symptoms, but if you experience persistent pain or numbness, you should consult a healthcare provider.

October 21, 2024

The Best Footwear for Healthy Feet: What to Look for in Shoes

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole. Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers. It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole. A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature. Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes. Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk. This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.

October 17, 2024

6 Foot Exercises to Strengthen and Protect Your Feet

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 View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) 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 View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) 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 View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) 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 View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) 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 View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) 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.

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. 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, 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.

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