Back to School Shoes for Kids 2023: A Comprehensive Guide

August 19, 2023

Your child is about to return from summer camp and gear up for the school year. As a parent, it’s time to shift your shoe guide focus from summer adventures to 2023 footwear trends for the classroom, playground, school gym, and more! This guide will discuss the best 2023 school shoes for kids and other vital foot health tips for children:

Know your child’s condition
Invest in orthotics
Get the right shoes
Get ready for the elements
Sizing, sizing, sizing
Prepare for gym change rooms

Image Credit: Katerina Holmes from pexels

Know Your Child’s Condition

There are a wide variety of foot conditions unique to children. Knowing if your kid is struggling with one is the first step towards securing quality footwear and the best kids shoes for 2023. Common foot conditions in children include:

Pediatric Flat Feet: Most kids have flat feet in their toddler years before arches form by age 5. However, some kids struggle with flat feet for much longer. Arch support is extremely important for little ones with flat feet. Studies show that kids who wear footwear with added arch support enjoy less physical foot pain, improved mobility and even bonuses like faster stair ascent time (although kids shouldn’t be running on the stairs at school!). A stability shoe like the ASICS GT-1000 runner, or custom orthotics, are highly recommended for kids with flat feet as the GT-1000 series is for people who overpronate (meaning the foot lands on the outside of the heel, which transfers weight incorrectly and causes pain over time).
Sever’s Disease: This disease occurs when the growth plate on the back of the heel becomes inflamed. It is common in growing kids, especially young athletes. One of the major risk factors of Sever’s disease is having an overactive child exert energy without considering the proper shoe recommendations. Choosing school shoes with a deep-heel cup can help relieve pain.
Osgood-Schlatter Disease / Growth Spurts: Running and jumping kids can develop Osgood-Schlatter disease in the knee, which feels like swelling and pain below the cap. It can also sometimes be attributed to growing pains and spurts. You can soothe symptoms by suiting your kids up with shoes with good shock absorption. Shock absorption dilutes the hard ground and gym floor’s effect on your child’s joints.
Pigeon-toeing: Children who walk with their feet pointing inward are pigeon-toeing or in-toeing. Dealing with pigeon-toeing can be tricky because some specialists suggest you shouldn’t use corrective shoes until the child is around nine or 10 so they have a chance to naturally grow out of it.

ASICS GT-1000 for grade school kids. image credit: asics website

Invest in Orthotics

From flat feet to growing pains, custom orthotics help with most musculoskeletal foot conditions common in children. School floors are notoriously hard and flat, so the extra arch support, shock absorption and cushioning can help with a pre-existing condition and keep it from progressing into more painful territory by putting more strain on vulnerable areas.

Get the Right Shoes

Quality footwear can make the difference between a painful day at school and a day with some relief and comfort. But how do you know what school shoes to buy for your kids? It may depend on their foot type:

Kids with low arches and flat feet that persist after age five should consider a stability shoe like the ASICS GT-1000 for kids. It will correct the overpronation we discussed earlier with extra support in the midsole and arch area and prevent their abnormal gait pattern from causing more discomfort.

You should also consider the needs of children with neutral gaits. The ASICS Novablast is built to accommodate growing feet and may be a solid choice for its extra cushioning and energetic bounce underfoot.

ASICS Novablast for kids. Image credit: Asics Website

Sizing, Sizing, Sizing

Some kids may need to attend a shoe fitting before returning to the classroom. To ensure shoes fit for the whole school year, leave half an inch of room from the toe to the end of the toe box to account for growth spurts. If your child feels like their toes are being squished on the sides, look for shoes with added width.

Prepare for Gym Change Rooms

We all know schools are a breeding ground for the common cold. But your child can also contract highly contagious foot conditions like warts, athlete’s foot and toenail fungus if they don’t protect their feet in the locker rooms and change rooms. To prevent this, ensure your kid heads to school with flip-flops, shower shoes or sandals in their gym bag.

Get Ready for the Elements

Hopefully, your child already has a pair of the Saucony Peregrine from their camp adventures. But if not, it’s never too late! Your kids should always be prepared for mud, rain, sudden light snowfalls, and other weather events. The Peregrine ice is perfect for the fall months leading into winter and shields your child’s feet from moisture while offering an excellent grip on the ground and slippery pavement.

Saucony Peregrine for Kids. Image Credit: Saucony Website

Get Your Kids Ready to Head Back to School at Feet First Clinic!

Feet First is your one-stop shop for footwear and long-lasting foot health! Schedule an appointment with one of our chiropodists today, or treat your child to a footwear shopping spree! Call us at (416) 769-3338 or book an appointment using the form below or the button at the top of your browser!

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May 25, 2021

How To Help Your Kids With Growing Pains

Growing pains are exactly what they sound like: Pain commonly felt by young children under age 12. Most doctors say this term actually refers to pain resulting from children tiring themselves out, rather than literal growth spurt pain. This is because growing pains typically affect only the muscles, and growing bones are not painful. Despite the misnomer, growing pains can be bothersome for many young children who may be confused by this pain. Growing pains typically feel like a throbbing ache in the foot, ankle, along the inside of the shinbone, and the lower legs. Furthermore, having Flat feet or Another foot condition common in children can aggravate growing pains. As a parent, it is wise to look into ways you can help your child cope with this situation, as the pain can prevent your child from participating in physical activity and sports. Thus, dealing with the problem before it persists can get your child back on track to enjoying physical activity. Read on to learn about how you can help your child at home! We'll also let you know how a visit to a Toronto foot clinic can help your child. We will cover the following in this article: Signs/symptoms of growing pains How a licensed chiropodist can help your child with growing pains How you, as a parent, can help from home Signs/Symptoms of Growing Pains Throbbing ache in the feet, ankles, lower back, thighs and legs. Pain felt in the evening or at night when your child is supposed to be sleeping. Pain felt before age 12. Feeling fatigued quickly after physical activity. Avoiding physical activity. How A Chiropodist Can Help First and foremost, a chiropodist can ease your mind by ensuring your child's foot pain is indeed the result of growing pains. A thorough assessment will confirm if there are any other foot conditions you should be made aware of. They can also do the following: A chiropodist can treat foot pain, and explain some "homework" you can do at home that will loosen muscles and ease pain. A chiropodist can also examine your child's feet and perform an orthotic assessment to determine if your child would benefit from Custom Made Orthotics. Custom orthotics aim to realign the lower part of the body, and your child should notice an improvement in lower leg and foot pain relatively quickly. What's more, custom orthotics provide additional support for your child's feet, making physical activity much easier for them. Constructed from plaster molds of your child's feet, they will support their unique needs and prevent future foot conditions while minimizing aches and pains. Your child may be sporting ill-fitting footwear that is contributing to their growing pains. Bad shoes can lead to, or further aggravate, aches felt in the lower legs, feet, ankles and the lower back. A proper Shoe fitting, as well as Orthopaedic shoes, can ensure your child is set up with a high quality, long lasting pair of shoes. These shoes can be tailored to support their arches, properly elevate their heels, provide the right insole distribution, and more. Photo by Emma Bauso from Pexels - Thank you! How A Parent Can Help At Home Since there is no "cure" for growing pains, at-home foot care can go a long way. The following can be incorporated into your and your child's daily routine: Look into foot care products that can assist you. For example, Gehwol Gerlachs Foot Cream contains medicinal ingredients such Vaseline and medicated soap. Using this on your child's feet can soothe aches and pains. Start doing foot stretches together before bed and in the morning. Most are easy to learn and your foot specialist can let you know what stretches would be best. You can use a pain reliever appropriate for children, such as children's Tylenol or children's Motrin. While it can sometimes be a quick fix, you should avoid relying too much on over-the-counter pain relievers. A Warm foot bath can work wonders and soothe your child's pain. Use heating pads. When applied to aching legs, ankles and feet, heat is a known remedy for sore muscles. Rub your child's feet at night until the pain subsides an appropriate amount. For best results, do it regularly as a preventative measure. Is Your Child Experiencing Growing Pains? We’ve Got You Covered! Growing pains are often mild, but sometimes they can prohibit many activities that your child would normally enjoy. Furthermore, as a parent, they can interrupt your daily routine and impact your sleep if your child is up all night and in pain. It is always wise to reach out to a foot clinic and inquire about what to do. We’re confident in our ability to help inform you and solve your concerns with the least amount of discomfort as possible. Call us even to ask about a quick question and we’d be happy to point you in the right direction! Call us at 416-769-FEET (3338) or Book Your Assessment Today!

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

April 8, 2024

The Link Between Footwear and Back Pain: What You Need to Know

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

April 4, 2024

The Science of Walking: How Foot Mechanics Impact Your Health

Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic! When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health! The Connection Between Walking and Overall Health To start, here are some basic tidbits of info to remember: The scientific term for “walking pattern” is gait. There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems. In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear. Common Types of Gait Abnormalities and How They Affect Our Health Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination. Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet. Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate! Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more. Treating Abnormal Walking Patterns Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try. Foot assessment: Understanding your feet is the first step (no pun intended!). Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities. Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage. Strengthening and balance exercises: These improve muscle strength, coordination, and stability. Surgical interventions (in severe cases of foot deformities, for instance, bunion correction). Footwear modifications: Medical shoes and stability/motion control shoes can often help. Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!

April 1, 2024

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.

March 25, 2024

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest. Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style. Best for cushioning Mephisto Mephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions. The Mephisto Hester sandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper. Asics While Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands. Best footwear for width and fit Clarks Clarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. Ara Ara is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support. The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion. Portofino Portofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style. Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease. Best seamless footwear Seamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot. Anodyne Anodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes. The Anodyne No. 23 is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style. APEX APEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet. The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality. Best footwear with natural materials Certain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters. Possible allergens in footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can try footwear with natural materials. Our picks include: NAOT Shoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness. NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear. Mephisto Similarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility. Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

March 14, 2024

Yoga for Feet: Strengthening and Flexibility Exercises

Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.

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Back to School Shoes for Kids 2023: A Comprehensive Guide

Know Your Child’s Condition

Invest in Orthotics

Get the Right Shoes

Sizing, Sizing, Sizing

Prepare for Gym Change Rooms

Get Ready for the Elements

Get Your Kids Ready to Head Back to School at Feet First Clinic!

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Related Posts

How To Help Your Kids With Growing Pains

The Role of Nutrition in Foot Health

The Link Between Footwear and Back Pain: What You Need to Know

The Science of Walking: How Foot Mechanics Impact Your Health

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

Yoga for Feet: Strengthening and Flexibility Exercises

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