• 2481 Bloor St. W, Toronto
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Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

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Open

Mon – Fri: 9:00 am – 6:00 pm
Sat: 9:00 am – 4:00 pm
Sun: 10:00 am – 4:00 pm

Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!
Book Appointment

Sign Up for an Appointment

Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

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At home Sprained Ankle & Foot Exercises

With the New Year many flock to the gyms or get their resolutions ready. Why not take 10 minutes out of your day to start taking care of your feet as well.

It has been proven that foot exercises help increase mobility, prevent injury, increase circulation and resolve many foot issues.

Here are some exercises you can do at home:

Heel raise and toe curls

Toe raises and curls

Start in a seated position barefoot, raise your legs on your toes and hold for 10 seconds. With your toes weight bearing, curl your toes as if you are gripping the floor and repeat 5-10 times, holding for 10 seconds.

Toe splay and crunch

Toe splay

In a seated position barefoot, balance your feet on your heels and spay your toes for 10 seconds and then grip, like creating a fist with your toes. Repeat 5-10 times on each foot.

Scrunching towel on floor with toes

Towel pick up

Barefoot again, throw a towel on the ground and start gripping and releasing the towel with your toes until it is bunched up underneath your feet. Next, use your toes to straighten the towel. Repeat 5-10 times.

sand-walking

Sand walking

Find a carpeted area in your house and walk around barefoot trying to grip the floor with every step and feel the surface throughout your whole foot. Be mindful of gripping the ground and pushing off with force at your big toe. If you don’t have any carpet around your house, then walk around barefoot but try to make as little sound as possible when walking. Silent walking allows your foot to grip the ground with full force and transfers energy through every step (same as sand walking).

Ankle rolling

Ankle rolling

This can be done at a desk, while watching tv or before bed. Raise your legs so your feet are not touching the ground and roll your ankles 10 times clockwise and 10 times counterclockwise. This exercise helps promote circulation and prevent limitation at the ankle ligaments and muscles of the foot.

Ankle spellingAnkle spelling

With your leg raised and your foot pointed, spell out your full name with one leg and then the next. The movement should be centred around your ankle. Again, this helps improve flexibility and circulation at the ankle.

Calf stretch by dropping and lifting heel on the edge of stairsCalf stretches

Stretching out your calves is a very important exercise as it helps loosen up your posterior compartment of your leg which is also attached to the bottom of your foot. These exercises include using a rubber band around the bottom of your foot and keeping your leg straight while pulling on the band. Another exercise is standing at the edge of stairs and dropping your heels.

Heel raisesHeel raises

While barefoot, stand flat on the ground and raise your heels so you are standing on the tips of your toes. Drop your heels and repeat this exercise 5-10 times and hold the last one for 10 seconds. You can work your way up to doing single heel raises – standing on one leg and raising your heels.

Alternate toe raisesToe raises

This is the ultimate toe-yoga move, often times called the Sun-salutation for your toes. With your bare feet firmly planted on the ground, raise just your big toe up (giving thumbs up) and keep your lesser toes firmly planted on the ground. Hold for 10 seconds. Then reverse, keeping your big toe firmly planted on the ground, and raise your lesser toes. Don’t worry if you can’t get this right away, sometimes it takes a little practice or even using your hands to help.

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!

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Our simple to use, online booking process makes it easy to book an appointment with a chiropodist for any of our services. No referral needed!

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Emily

Administrative Assistant

Emily is the newest addition to the Feet First family. She assists with the clinic’s accounting and finances, as well as all the behind-the-scenes work that keeps the clinic running smoothly. In addition to her accounting smarts, she brings sunshine and positivity to everyone at Feet First Clinic.

Erica Halpern

Marketing and Administrative Assistant (She/Her)

Part of our administrative support staff, Erica also works behind the scenes writing and editing content for our website and blog. She loves researching and writing educational content to help patients and anyone dealing with pain. When she’s not busy in the clinic, you’ll find her at her local gym, exploring underground music, hiking with friends, or cheering on her favourite sports teams (Go Jays!). She also loves huskies!

Sophie Rudahigan

Clinic Administrator (She/Her)
Sophie prides herself on providing top-tier customer service. She is here to ensure a smooth visit for all clients. In addition to overseeing the clinic’s administration and day-to-day operations, she maintains the cosmetic appearance of the store. She is the magic behind our elaborate display case designs and also ensures the clinic is stocked with stylish (but still orthopedic!) footwear options for all ages.

Bianca Carter

CEO (She/Her)

Day in and out, Bianca works hard to ensure Feet First Clinic runs smoothly. Customer service is at the top of her list and she treats every customer like family. Bianca has a passion for fitness and is dedicated to helping people take care of their feet and body. There is no problem that she can’t solve and she believes that where there is a will, there’s a way.

Carolina Charles

Patient Relation Coordinator (She/Her)

If you’ve been to the clinic before, chances are you had the pleasure of meeting Carolina! Carolina’s daily goal is going above and beyond to make sure patients are always completely satisfied. Having worked in the podiatry industry for 22 years, Carolina brings a wealth of knowledge pertaining to client service, insurance policies, and procedures.​ She steers the ship to make sure everything runs smoothly on the daily. Carolina is known for spicing up every outfit with her signature costume jewellery.