Are Your Shoes Too Small? Here Are the Warning Signs

Written by Bianca Charles on June 7, 2019

Last updated February 19, 2021

A “bad fit” doesn’t mean that you won’t be able to slip the shoe onto your foot. It could mean that the toe box is too close to the tips of your toes, the heel notch is digging into your skin, or the top is pressing into the bridge of the foot. If you don’t notice these discomforts, here are some warning signs that your shoes are too small:

Blisters

Unless they are caused by a sunburn, an infection or an allergy, foot blisters are caused by friction from the shoe material repeatedly rubbing against your skin. If you’ve noticed the fluid-filled pockets appearing on your feet, your shoes are probably too small.

Bruised Toenails

Toenail bruises come from impact. The impact could be stubbing your toe on a step. Or the impact could be knocking your toenails on the edge of the toe box over and over — this is why runners often have bruised toenails.

The blood trapped under the nail makes it change colour. The nail goes from red to brown to purple and then black. It will stay that colour until it grows out after 6 to 9 months or until the nail falls off.

Hot Foot

You may recognize a sensation commonly called hot foot, where your feet are incredibly hot after going for a walk or finishing a workout. Friction from too-tight shoes will make your feet swell and feel like they’re burning.

Calluses

A foot callus is a rough and dry patch of skin on the sole. When the area is dealing with too much friction or pressure, the skin thickens and develops a callus.

Normally, you can try to get rid of your callus by doing a foot soak and removing the dry skin with a callus shaver. If you have diabetes or a weakened immune system, you should make an appointment with a chiropodist for foot callus removal because you don’t want to risk a foot infection.

Corns

Corns are similar to calluses. They are hardened, raised bumps that form because of too much friction or pressure on the area. They tend to appear on top or between toes. They can be painful to the touch. You can make an appointment with the experts at Feet First clinic to undergo a safe and effective corn removal procedure.

If your shoes don’t fit properly, you shouldn’t wear them. You should get a new pair of shoes as soon as possible. When you’re buying a replacement pair, you should follow these steps to guarantee a proper shoe fit:

Have your feet measured to determine the accurate size.
Try on the shoe with the laces tied up.
Walk around in the shoes to test if your heel slips, your toes hit the toe box or the material pinches.

Consider getting custom orthotics to give your feet additional comfort and support. These specialized accessories will help counteract the effects of standing all day and walking all day, like soreness, calluses and corns.

Whatever you do, don’t ascribe to the mentality of breaking in your shoes. The method is reserved for leather dress shoes, which can be stretched to prevent any aches and pains. It was never meant for running shoes, sneakers or sandals.

If your shoe doesn’t fit properly in the store, it won’t fit when you get home. Don’t bear through discomfort in hopes that your footwear will eventually mold to your feet. Getting the right size and fit should be your number one priority.

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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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September 5, 2024

How to Treat and Prevent Athlete’s Foot: Tips from Chiropodists

Athlete's foot is a fungus that infects the skin on your feet. Many people get it, and it can cause a lot of problems. Your feet may itch, turn red, and peel when you have it. This fungus grows best in places that are warm and damp. The good news is that you can treat and stop athlete's foot if you know what to do. Here are some tips from chiropodists (foot specialists) to help you keep your feet healthy and free from fungus. Treatment strategies See a Chiropodist Because of all the moisture buildup on our feet, fungal infections can grow out of control very quickly; they're stubborn and persistent, and once the infection gets under the toenail, it becomes very difficult to treat. In addition, over-the-counter anti-fungal medications are not very effective unless the infection is in the very early stages. That's why it's important to see a chiropodist as soon as you notice any symptoms. A chiropodist will debride and clean up any fungal growth on the skin and prescribe a topical anti-fungal medication to help nip the athlete's foot in the bud before it spreads to the toenails. Oral anti-fungal medications, while effective, are often not recommended due to their side effects. Often, topical prescription anti-fungal medication and persistence are the best way to go. Maintain a rigid hygiene routine Your feet and body will thank you if you keep the infected area clean and dry. Wash your feet daily with soap and water and dry them well between your toes. Fungus grows best in damp places, so ensure your feet are dry before putting on socks and shoes. If you're particularly prone to sweaty feet, you can also try an anti-bacterial foot deodorant like Gehwol's Foot Deodorant spray. This can help prevent Athlete's foot, and even treat it in its very early stages. Avoid scratching Scratching the infected spot can cause other bacterial infections. To soothe the itch, try using antifungal creams or powders. If the infection gets worse or spreads, talk to a doctor. Change socks regularly Choose cotton or merino wool socks that let your feet breathe and wick away sweat. Wear fresh socks every day and change them after physical activity or when they get wet. This helps reduce moisture build-up, which can worsen the fungal infection. Prevention Tips Avoid walking barefoot in public Athlete's foot, along with other fungal infections, are contagious and spread when skin comes into contact with an infected surface. Therefore, always make sure you are wearing some kind of protective footwear in public spaces - like flip flops or slippers - in locker rooms, communal showers, pool decks and gymnasiums. Stick to a foot care routine Clean your feet and dry them well between your toes. Also make sure you cut and clean your toenails often, as fungi can hide under the toenails. Just make sure you don't cut them too short, or you can get an ingrown toenail. Put on the right shoes Pick shoes that let air flow through them. Avoid (if possible) wearing the same shoes all day, every day, and ensure they're dry before putting them on. Use flip-flops or water-safe sandals in public spots like pools or gym showers to avoid touching infected surfaces. Clean Your Shoes Fungal spores can hang around in shoes, which will feed the infection. To combat this, spray your shoes and socks with antifungal and antibacterial products, such as hypochlorous acid, zinc oxide or zinc incoleate, and dry them out before you put them on again. You can use Gehwol Foot & Shoe Deodorant Spray in your shoes, or dust Gehwol Foot Powder into your socks. These products contain zinc oxide and zinc ricinoleate, respectively, which are great for maintaining a healthy environment in your shoes. You can find these products at our Toronto foot clinic. Keep personal items to yourself Don't let others use your towels, socks, or shoes, and vice versa. Fungal infections are contagious and spread through touching or sharing personal items with people who have a fungal infection.

August 26, 2024

Children’s Foot Development: Developmental Milestones and Concerns

As children’s foot development takes its first steps, it’s common to encounter a few bumps along the way. From in-toeing to Sever’s disease, these growing pains are part of the journey as little ones explore the world with developing feet. Let’s take a look at what foot conditions might correspond with your child’s age. Ages 1-3: In-Toeing and Toe-Walking Troublesome toes occurring during the “terrible twos” can be concerning. But these quirky walking patterns are totally normal developmental milestones for children's foot development. No cause for alarm or invasive treatment! In-toeing, also known as pigeon-toeing, is when a child's feet turn inward instead of pointing straight ahead while walking. Toe walking is when a child walks on the balls of their feet with their heels off the ground. Up to Ages 3-4: Flat Feet Children around this age will have pen planus, also known as fallen arches or flat feet. This is when the entire sole of their foot contacts the ground while standing and walking. Traditional children's foot development is at play here, as arches in children's feet develop around age 6. No treatment is generally needed for flat feet before this point, unless your child’s flat feet persist as they age, in which case you may want to consider custom orthotics, stability shoes and other treatments for flat feet. 5+ Years Old: Blisters As kids get older, gain a sense of independence and participate in more physical extracurricular activities and outdoor play, they may start to develop skin conditions on their feet. Enter: blisters. These are a pretty common condition that’s usually harmless, but can painful and bothersome for kids when they walk. Blisters form as a result of excessive friction between shoes and the foot’s skin. Read here to learn the best ways of preventing foot problems like blisters and how to choose the right shoes for children! Puberty and Growth Spurts: Sever’s Disease Did you know that the concept "growing pains" in children is not what most people think it is? While kids may experience pain as they grow, the pain itself is not caused by growing. But what can cause pain for kids going through puberty is something called Sever’s Disease, which is like a kid’s-only version of injuries like plantar fasciitis, Achille’s tendonitis and heel spurs. Sever's disease kicks in when a growing heel gets overworked, causing inflammation. It leads to sharp heel pain, especially when kids are on the move, like during sports and playtime! Kids between 9 and 14 are the most vulnerable. Solid foot care for kids can help offset Sever’s disease. Try the RICE method: rest, ice, compression and elevation. You should also buy your child supportive footwear to ease the strain on the heel. Avoiding high-impact activities can also help speed up recovery.

August 22, 2024

5 Common Foot Problems and How to Prevent Them

When it comes to foot problem prevention, being proactive is key to maintaining healthy feet and avoiding a future of discomfort. Understanding common foot issues and taking steps to prevent them can help reduce the risk of complications down the road. In this article, we’ll explore five of the most common foot conditions and provide essential foot care tips to help you keep your feet in top shape. Plantar Fasciitis One in ten people will experience plantar fasciitis in their lifetime, making it one of the most common foot issues. Plantar fasciitis at the start, can cause minor discomfort in the arch of the foot or even in the heel. It usually starts when you just get out of bed. It calms down through the day and then the soreness starts at the end of the day. That discomfort, if not properly treated and investigated, can increase and then start to cause stronger and sharper pain. Sometimes this pain can last through the day to a point where you might find it difficult to walk. The main cause is inflammation- constant pulling and tugging on the thick, inelastic fascia itself (midfoot pain). Or, where it inserts from (the heel pain). Pressure can be from the arch pressing down on the fascia: It can also be a tight muscle, like the calf muscle pulling up behind the heel and forcing the fascia to pull away from the heel It can also be a combination of a tight muscle and pulling of the fascia. In rare occasions plantar fasciitis is caused by a nerve entrapment. Prevention Preventing plantar fasciitis is mainly down to figuring out what was the cause in the first place. It might be a biomechanical issue with the feet. It could be due to the shoes that you might be wearing- at home, at work or just around town. In some cases it is due to a muscle imbalance. So figuring out the cause is the first step in treating and then preventing further plantar fascia pain in the future. One of the cornerstone treatments in preventing plantar fasciitis involves prioritizing arch support! It is a good idea to wear supportive shoes with good arch support and shock absorption, especially if you spend long periods standing or walking. Custom or over-the-counter orthotic inserts can also provide extra arch support and cushioning to distribute pressure more evenly across your feet. If you have a muscle imbalance then regular, targeted stretching of your calves and feet is also a healthy foot practice that can prevent foot ailments like plantar fasciitis. Stretching the calves is especially helpful as it reduces strain on the plantar fascia. Check out the best exercises for plantar fasciitis. You can do your exercise routine before bed and when you wake up to prevent this painful condition from affecting your mornings. Some patients have found rolling a tennis ball/ golf ball under their foot can be helpful to break up the inflammation to the area. Or rolling a wrapped frozen water bottle (no longer than 4 mins, then remove, wait to warm then walk) reduces inflammation build up Athlete’s Foot Athlete's foot can affect up to 15% of the global population! It's a fungal infection that usually occurs on the skin between the toes. However it can also start and spread to the arches and then to the boarder of the foot. It can be itchy, red scaly looking and sometimes crack. Inbetween the toes the skin can look more damp than normal. Prevention Athletes foot is prevented if you reduce the causes. It enjoys dark, moist environments with an ample food supply. So your feet can be a perfect place for this to thrive. It can be contagious but also you can be more prone to catching it. So, -if your feet are kept in a constant moist environment. - you go to public pools and walk around barefooted. - if you put your socks on right after having a bath or shower... All these issues increase the risk of catching Athletes foot and allowing it to spread. Prevention is linked to good foot hygiene. Therefore, make sure you wear slippers or flip-flops in public areas such as locker rooms or pools, and avoid walking barefoot in these places. You should also make sure your feet stay clean and dry, as fungus thrives in moist environments. Opt for moisture-wicking socks, foot deodorants and breathable shoes. And never put on your shoes while your feet are damp! If you are daily in the same shoes then try to use 2 pairs of shoes. Use one one day and one pair another day to allow the shoes to dry out. Change the insoles regularly. Morton’s Neuroma Some experts believe that one in three people will experience a Morton’s neuroma at some point. It is characterized by a thickening of the tissue around the nerves inbetween the balls of toes (typically between the 3rd and 4th balls of the toes), and causes pain and discomfort in the ball of your foot. You can get neuromas in other parts of the foot, but between the 3rd and 4th ball of the toes is called a Mortons neuroma Prevention Prevention is the best treatment for a Mortons Neuroma. Preventing the rubbing and thickening of the nerves is a priority. Unfortunately as the nerve thickens there is a chance that it will not go back to normal. Preventing a neuroma is simply by wearing wider footwear in the toebox. You can tell if it is your shoes just by removing the shoes and your soreness should subside. Remember that work shoes, normal outdoor shoes and even slippers can all have an affect on compressing the toes together. Having a heeled shoe puts more pressure upon the balls of your foot- so reducing arch height is also helpful (and if you must wear high heels, make sure they're the healthy kind!). Custom orthotics can provide a way to splay the balls of the foot so even if the neuroma has thickened, it can reduce the pressure the balls of the foot are placing upon the nerves. Ingrown Toenails Our toenails can be a bit troublesome sometimes —they crack, curl, get too thick, and sometimes even surprise us with strange colours! But one of the most common toenail conditions is ingrown toenails. Two out of every ten people visiting a healthcare provider for a foot issue end up complaining about this painful nuisance. Ingrown toenails can occur when a spike of nail is pressing into the skin. It can also happen if you have pincer like nails (involuted) and those nails press into the skin. If you have wider nails, the skin on the side of your toe can be more prone to go into the nail. If the toes are kept in a damp environment then the skin and nails will be soft and more easily press into one another Prevention Prevention comes with finding the cause and preferable no home treatment (in many cases it can make it worse). Apart from scratching your socks, placing a "V" into the nail doesn't do anything. Poor nail care is usually the main culprit especially cutting down the sides of the nail. It is better to allow the nail to grow past the skin line and then cut to the contour of the nail. Cutting straight across can leave angles and cutting down the sides can leave spikes of nail. If your nails are curled around or thickened then professional footcare can help thin down the nail and offer treatments for the curved nail. Reducing dampness can reduce ingrown toenails. Wider footwear (and non tight socks) can reduce the risk of compressing the skin into the nail. In some cases it can be hard to cut your nails effectively, if this is the case then having a medical pedicure from a professional is usually a good preventative option. Calluses Almost everyone will get at least a small foot callus in their lifetime and is a common foot issue. They are thickened areas of skin that develop due to repeated friction or pressure. Initially they can be pain free but as time continues then the callus can build up and adds pressure that that area. This adds more callus and now a cycle starts. Eventually too much pressure and the skin starts to break down and dry blood can appear within the skin. Prevention Callus is best treated by prevention- finding out why the hard skin is there in the first place. So a footcare professional will look at your feet and assess where the hard skin is and then find the cause- where is that pressure coming from. They will then reduce down the hard skin, to break that pressure cycle, then offer advice on how to prevent the hard skin coming back- or reducing its build up. In many cases this is due to poor fitting footwear or a mechanical issue with the foot. Preventing callus build up can be done once a week with a plastic footfile when the foot is dry. Pumice stones are used when the foot is wet. But it is usually a good idea to check the cause by a footcare professional as sometimes too much file or pumice use can make the area sore, affect the good skin surrounding the callus or even make the area worse as you might go too deep. Dry skin is prevented where you moisturize your feet regularly (but not inbetween your toes). It will also help the callus not crack but it won't prevent the callus build up- as that is caused through pressure.

August 19, 2024

Foot Care for Seniors: Common Issues and Maintenance Strategies

Foot care for seniors is a vital aspect of maintaining overall health and mobility. As we age, our feet undergo changes that can lead to various problems, making it essential to prioritize foot health. This article will explore common foot problems in older adults and offer practical foot care tips for the elderly to help maintain mobility and prevent discomfort as much as possible. Understanding Aging Adults' Foot Health Aging adults' foot health often deteriorates due to factors such as reduced blood circulation, thinning skin, and the natural wear and tear on joints and muscles. These changes can lead to an increased risk of developing foot issues, which can severely impact mobility and quality of life. Common Foot Problems in Older Adults Several common foot problems in older adults can arise as a result of aging: Plantar Fasciitis Decades wearing the wrong shoes for your feet = feeling the damage and heel pain when you get older. Seniors are also vulnerable to plantar fasciitis if they have balance and mobility challenges, as these affect the natural gait pattern. In other words, as older adults struggle with movement, they might walk differently, which can put extra stress on their feet and lead to heel pain. Lastly, poor blood circulation means less ability to recover from “micro injuries,” which is essentially what plantar fasciitis is. Bunions Bothersome bunions affect seniors more than younger adults. The toes spread out more due to natural aging-related foot changes, placing pressure on the wrong areas. Bunions can also tend to form and worsen gradually over time, meaning seniors will feel their full effects. Dry Skin Skin aging doesn't just affect our face; it affects our feet too! As we age, the processes that help our feet stay moisturized, namely the production of natural oils and cell renewal, slow down. This leads to dry, flaky skin on the feet. Dry skin is on the feet is not just a cosmetic concern; it makes the feet more prone to developing many problems like itching, cracked heels, corns and calluses. Corns and Calluses Not only does our skin get dryer as we age, it also gets thinner. This makes the feet more prone to developing corns and calluses. Corns and calluses are caused by friction, and are two of the most common skin problems affecting seniors. When the skin thins, the skin forms calluses and corns more quickly in order to protect itself. This issue is compounded for older adults who have been wearing ill-fitting shoes for years Arthritis Osteoarthritis (also referred to as degenerative joint disease) is a form of arthritis typically associated with aging. It is caused by cumulative wear-and-tear on the joints. Over time, the protective lining around the joints wears down, resulting in excessive rubbing and grinding between joints. Foot Care Tips for the Elderly Foot care for seniors entails a proactive approach. Here are our top tips for maintaining foot health as you age: Regular Foot Inspections and Hygiene Our number-one foot care tip for older adults is to get regular medical pedicures with a chiropodist. This is especially helpful for seniors who have difficulty bending or trimming their own toenails. A licensed Toronto chiropodist can properly trim and file your toenails, remove corns and calluses, and address any other common foot problems in older adults. A foot specialist will also inspect and keep an your feet for any signs of redness, swelling, cuts, or sores that could indicate a worsening skin issue. Our Toronto chiropodists will also provide expert foot care advice for your at-home maintenance. At-Home Foot Care: Moisturizing, Hygiene and Inspections Foot care for seniors should involve moisturizing daily with a foot cream in order to keep the skin on the feet strong and firm. This will also help reduce callus and corn buildup. At-home foot care for seniors also involves practicing good hygiene, including washing feet daily and keeping your toenails trimmed. This is essential to prevent infections and other complications. Proper Footwear and Medical Devices Footwear plays a significant role in senior foot care. Shoes should provide adequate support, have a wide toe box to prevent crowding, and offer cushioning for shock absorption. Orthotic inserts can also be beneficial for those with specific foot conditions or discomfort, especially plantar fasciitis. There are also products like silicone toe separators, bunion aligners, and bunion splints worth trying. Maintaining Foot Mobility and Stability Regular exercise and fall prevention strategies can keep the muscles and joints in the feet strong and flexible. Simple exercises like toe stretches, ankle circles, and calf raises can improve circulation and maintain range of motion. A targeted approach is ideal, and you can memorize foot exercises and stretches designed for your condition or age, such as routines for bunions, arthritis part one and two, plantar fasciitis, and women over 65. Many of these exercises help with more than one condition!

August 1, 2024

Tips For When Your Toenail Is on The Verge Of Falling Off

A toenail falling off can be uncomfortable and cause concern about damage to the toenail. The goal is to preserve the toenail's state to prevent further damage. Fortunately, if you take a few proactive steps, you can reduce the discomfort and promote healing. Here are our six tips for managing a toenail on the verge of falling off. 1. Keep the toenail area clean and dry Wash the toenail gently and often. We recommend using mild soap and water to keep it clean. Next, pat dry so as not to snag the toenail with a towel. 2. Cut the nail carefully and slowly Use clean, sterilized nail clippers to remove any dangling or loose portions of the toenail. Cut straight across without digging into the surrounding skin. The goal here is to prevent further snagging or tearing down the road. Improperly cutting your nail may also increase your risk of an ingrown toenail. In addition to trimming the toenail straight across, you should trim the toenail slowly. Don't over-cut it. Be patient with toenail growth. (It may take months to a year for a nail to fully grow out.) If in doubt, let our toenail specialists in Toronto trim your toenails for you as part of a medical pedicure. 3. Use a non-stick bandage to protect the area We recommend applying a bandage or non-sticky wrap to your toe. (Adhesive can attach itself to the toenail and be difficult to peel off without grabbing onto it.) A protective layer keeps an otherwise exposed nail bed safe. Replace the bandage regularly and keep the area dry to promote healing. 4. Antiseptic ointment is your friend Use an antiseptic ointment or petroleum jelly on the exposed nail bed to keep it moisturized and prevent infection. This may help soothe any discomfort from the loose toenail. 5. Choose comfortable and roomier footwear You'll want to reduce pressure as much as possible to prevent a loose toenail from falling off. Given that we wear footwear so often, finding shoes with ample fit can help prevent further damage to the toenails. 6. Avoid intense activity Reduce your activity level if it puts excessive pressure or strain on the affected toenail. For instance, running or high-impact sports like soccer could increase the risk of the toenail getting snagged or torn off. Give your toe some rest, and return to physical activity gradually.

June 27, 2024

Best Shoes for Construction Workers

Construction workers face challenging demands on the job site, including long hours, potential safety hazards, and variable weather conditions. There are few jobs where footwear is more important than on a construction site. Proper footwear is critical for comfort, safety, and overall health. This blog explores how to find the best shoes for construction workers. We dive into the balance between durability, safety features, and foot health, which are vital for your job. Durability Construction sites are full of heavy equipment and sharp objects and tools. Hazards range from sharp objects to heavy machinery. The best shoes and boots for construction workers should be durable, made from leather or synthetic blends, and be able to withstand abrasions and falling objects. Keep your toes and feet safe with toe caps or sturdy outsoles - ideally both. Refined safety features Safety is a top priority on the job site. When choosing footwear, opt for models that meet or exceed industry safety standards set forth by the Canadian Centre for Occupational Safety and Health. Features like steel or composite toe caps provide essential protection against impact and compression injuries, while puncture-resistant midsoles shield your feet from sharp objects on the ground. Additionally, slip-resistant outsoles help prevent accidents on wet or slippery surfaces, reducing the risk of slips and falls. Refer to the CCOSH's guide for symbols, or markings, on footwear to determine which is appropriate for the job. Comfort Long hours spent on your feet can be grueling. It's not uncommon for construction workers to be on their feet for 10+ hours per day. Shop for shoes with adequate support through the arch and heel, and invest in removable insoles or orthotic inserts for even greater support. If you're a construction worker in Toronto, our licensed chiropodists can do a biomechanical assessment to determine the best insoles for your foot condition. Grip and footing The type of flooring used in the workplace influences comfort, especially on feet. Unforgiving surfaces like concrete are the least comfortable to work on—your feet and legs absorb all the impact compared to a softer surface. Further, slippery floors (whether smooth or wet) are hazardous for slips and falls. If not careful, you can be exposed to injuries like sprained ankles or broken foot bones. Fit Durability and safety features are effective only when your shoes fit the contours and mould of your foot. When trying construction footwear, test out the fit with the same socks and attire you'd be wearing on the job site. If you decide to purchase online, we recommend using the manufacturer's sizing guide for directions, or finding a local retailer to try the shoes on in-store.

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Are Your Shoes Too Small? Here Are the Warning Signs

Blisters

Bruised Toenails

Hot Foot

Calluses

Corns

Here’s to Many More Years of Foot Care!

About Author: Bianca Charles

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How to Treat and Prevent Athlete’s Foot: Tips from Chiropodists

Children’s Foot Development: Developmental Milestones and Concerns

5 Common Foot Problems and How to Prevent Them

Foot Care for Seniors: Common Issues and Maintenance Strategies

Tips For When Your Toenail Is on The Verge Of Falling Off

Best Shoes for Construction Workers

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