A Black Spot Under The Toenail: What Is It?

Posted on October 13, 2022

Last updated August 25, 2024

Medically reviewed by Peyman Alishahi, D. Ch.

Healthy toenails have a glassy, somewhat opaque appearance. The protective proteins of our toenails, called alpha-keratin, create this consistency. Together with the skin below it, healthy toenails should be pink. Sometimes, however, our toenails change colour and turn into black toenails. But why?

You may experience toenail discolouration from damage to the toenail itself or from damage to the skin below the nail bed. In both instances, a black spot may appear. This article will teach you more about black spots under toenails, different kinds of toenail discolouration, and treatments.

Should I be Worried About a Black Toenail?

Black toenails are usually not a cause for alarm and can be treated.

Common Causes of Black Toenails

A subungual hematoma is the most common cause of a black spot under your toenail. Trauma, whether acute or chronic, causes bruising that creates the black colour. Instances like running with ill-fitting footwear, stubbing a toe, or dropping an item on your toe are common culprits. Due to its length and weight-bearing role, your big toe is the most common toenail for a subungual hematoma. Your toenail may fall off entirely, or you may experience a small black spot. If the latter, you can trim off the black area as your nail grows out.
You may associate a fungal infection with discolouration of the toenail. Although usually a yellow-green, your toenail may also turn black.
In rare cases, ingrown toenails can cause a black toenail. This is usually related to a complication of a previous toenail treatment.

Rare and Severe Causes of Black Toenails

Malignant melanoma can cause a black toenail. Cancer forms in the cells of our skin that give our skin colour, which causes a black spot.
A B12 deficiency. B12 keeps your nails strong and healthy and a lack of it can result in a blackish tint.
Kidney problems.
Liver disease.
Linear melanonychia can cause black and brown lines that run either with your toenail or horizontally across your toenail.

If you have concerns about the black spot under your toenail, book an appointment with a Toronto chiropodist.

How can I Treat a Discoloured, Black Toenail?

If you can easily determine the cause of a black toenail, for instance, you recently stubbed your toe, then at-home treatments (see below) are sufficient.

Let it Grow Out

If your toenail isn’t damaged or at risk of falling off, the most effective action is to let the toenail grow out. Expect to wait between 6-9 months, sometimes even up to 18, to allow your toenail to grow out thoroughly and to be able to trim the black area away.

Cover the Toenail

If your toenail falls off, you should cover any exposed parts of the nail bed for 7-10 days. Coat the area with a non-stick bandage and wait for the skin underneath to harden. Once the skin hardens, you can leave the nail and allow it to grow back.

Over-the-Counter Creams and Ointments

Ointments and creams are usually effective and can help treat fungal infections. You can also use a prescription antifungal treatment for severe cases of toenail infections.

Buy a New Pair of Shoes

If you have poorly-fitting shoes causing stress to your toenail, invest in proper footwear for your feet. A complimentary shoe fitting at Toronto’s Feet First Clinic can help you find the perfect pair. You can also check out these resources on how to look for great, comfortable shoes:

Still Struggling With Your Toenails? Visit Our Toronto Foot Clinic!

If you have damage to your toenail from trauma and need guidance and treatment, visit Feet First Clinic. Our team of dedicated licensed chiropodists is committed to providing quality care and services for all your foot and ankle needs. All under one roof! Call us at 416-769-3338 or Book Your Assessment Today!

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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.

January 22, 2024

Preventing and Treating Plantar Fasciitis: A Comprehensive Foot Health Guide

Foot health can be an afterthought until pain or discomfort sets in. At that point, you're left trying to treat a foot condition rather than taking a more preventative approach. One common condition is plantar fasciitis, which causes pain in the heel and sole. In this comprehensive foot health guide, we explore the ins and outs of plantar fasciitis, from understanding its causes to preventive measures and effective treatments. A plantar fasciitis 101. Understanding plantar fasciitis Plantar fasciitis surfaces when the band of tissue supporting the foot arch, known as the plantar fascia, becomes inflamed. This can stem from various factors, including improper footwear, overuse, or certain medical conditions. Knowing and recognizing the symptoms and early signs can be crucial for effective management. https://youtube.com/shorts/rSKd2ztKWa8?si=hy6VeOu0M9jbcbl7 Prevention of plantar fasciitis 101 Proper footwear selection Shoes with arch support and cushioning are essential for healthy feet. In fact, insufficient arch support is one of the most common causes of plantar fasciitis. You can also consider custom orthotic inserts or shoe inserts like Superfeet for additional support. Foot exercises and stretches Regularly perform exercises to strengthen the foot and calf muscles and incorporate stretching routines to maintain flexibility. Gradual activity progression Avoid sudden increases in physical activity, and take occasional rest days to allow your feet to recover. Rapid increases in intensity can overload the heel and plantar fascia. Instead, take a cautious approach to building up volume, and reduce the intensity if you notice any discomfort. Plantar Fasciitis Treatment 101 Supportive Footwear Insufficient arch support is one of the most common causes of plantar fasciitis. Selecting footwear with strong arch support and a good heel counter will go a long way toward alleviating plantar fasciitis symptoms. Gel heel cups Plantar faciitis is also the most common cause of heel pain in adults. Gel heel cups add cushioning to footwear. Each step you walk you hit your heel to the ground. Reducing that pressure is needed to reduce the inflammation. Rest and ice If you have acute (sudden, short onset) plantar fasciitis, give your feet the needed rest, and use ice to reduce inflammation and alleviate pain. Wrap the ice pack and then apply to the area for no longer than 5 mins. Wait 5 mins for the area to warm then walk. Rest and ice are critical parts of the RICE method - rest, ice, compression, and elevation. Combining all four elements provides a comprehensive and holistic approach to recovery. Note: ice is not recommended after the initial onset. Physical therapy Consult a chiropodist for targeted exercises and manual therapy techniques to improve foot strength and flexibility. For example, at home, you can perform a calf and arch stretch using a towel. To perform the towel stretch, place a towel around your foot while holding on the ends with your hands. Then use the towel to pull back on foot for 30 seconds. Do this 3 times with 30 seconds of rest in between. You can keep the towel near the bedside so you can perform the stretch before going to sleep and before taking your first steps in the morning. Read more about effective lower leg exercises for plantar fasciitis in this guide. https://youtube.com/shorts/7-XrzvpxETc?si=f60b09di3JddLafN Orthotic inserts Consider using custom orthotic inserts or Superfeet to support and relieve pressure on the plantar fascia. Anti-inflammatory medications When necessary, over-the-counter or prescription medications can help manage inflammation and pain. Shockwave Therapy Plantar fasciitis 101 treatment. If your plantar fasciitis is chronic (i.e.: persisted longer than 3-6 months), you may be a candidate for shockwave therapy. Shockwave therapy is a non-invasive, highly effective treatment where soundwaves are applied to the affected area. This stimulates your body's inflammatory response to heal the plantar fasciiits. Steroid Injection Sometimes long term plantar fascia pain needs to have the inflammation reduced so chronic pain doesn't start- this is where the pain is constant through the day. A steroid injection can help reduce the inflammation. Lifestyle modifications for plantar fasciitis Weight management A stable, healthy weight reduces stress on the feet. Combine a balanced diet with regular exercise. For instance, foods rich in vitamin C are great for our foot health, as this superstar nutrient can help fight foot pain caused by inflammation. Proper foot care Problems with our toenails and skin on the feet can worsen over time and ultimately affect our gait. To prevent this, practice good foot hygiene, inspect your feet regularly for signs of issues, and address any concerns promptly. Long-term management and recovery Consistent follow-up care Regularly check with healthcare professionals to monitor your progress and adjust treatment plans. Consider booking an annual foot assessment to determine if your foot needs have changed at all, or if there are any issues that need addressing. Surgical options In more severe cases, surgical intervention can be an option. Work closely with a healthcare professional for a comprehensive approach to rehabilitation and recovery. It's important to note that conservative treatments, like proper arch support, rest, exercise, and other preventative measures, are often sufficient to treat plantar fasciitis. Surgery is also being used to decompress nerves around the heel that can be trapped. When all other conservative methods have had no success then nerve entrapment can be a cause.

August 30, 2019

3 Exercises To Help Prevent Plantar Fasciitis

Plantar Fasciitis is a foot condition that causes pain and inflammation in the band of tissue that connects your heel to your toes, also known as the plantar fascia. The pain can be anywhere from your heel to the ball of your foot and usually feels sharp or dull. Overuse, poorly designed footwear, and weak supporting muscles can contribute to the problem. What You Can Do Rest your foot, use ice to help with swelling and pain. Replace your Shoes. Well-fitting shoes tailored to your needs will work wonders. Look into the benefits of Custom made orthotics. These suggestions will greatly improve your quality of life, but did you know there are some exercises you can incorporate into your daily routine to help with foot pain? In this article we will discuss: Eliminating initial pain Calf raises Doming Towel pickups If your pain is gradually improving and not acute, you should check out the exercises explained below! These exercises will also function as preventative steps you can take to avoid injury or developing a foot condition like plantar fasciitis. Please note: if you've experienced a recent foot injury or if your foot pain is acute, strengthening exercises are not suitable. In this case, you should speak to a qualified Foot specialist to receive proper care and find answers about what you should do. Eliminating Initial Pain As we previously wrote, to deal with the ligament directly, take off your shoes and socks so that you’re barefoot. Sit down on a chair, loop a tea towel under the arch of one of your feet. Push outward with the foot while pulling back with the towel for gentle resistance. Do this several times with each foot. Stretch out your hip flexors, as they can contribute to plantar fasciitis. Strained hips create a domino effect on the limbs and can change your gait, tighten your calf muscles and overwork the plantar fascia. Many yoga routines incorporate stretches that work out the hip flexors like the pigeon pose or the bound angle pose. Additionally, you can use a golf ball, or frozen water bottle to roll out the bottom of your foot. A frozen water bottle works in the same way as a golf ball would in massaging, but with the additional benefit of reducing inflammation. Next, and once you’re no longer feeling plantar discomfort, you can start with the following exercises to build strength so you can avoid the injury in the future: calf raises, foot doming and towel pickups. Calf Raises When experiencing plantar fasciitis, or any injury for that matter, it’s important to find the root of the problem. Don't just address the point of pain itself. Since weakness in certain areas of the body result in a domino effect elsewhere, strengthening the supporting muscles in your legs is crucial. To help strengthen your arch, you can work on your heel and calf muscles through calf raises, which are essentially heel lifts. Stand at the edge of a step, and push up through your toes and with your calf to raise your heel off the ground. Slowly bring your heel back to the ground and repeat. Start with three sets of 8-10 repetitions and build up accordingly. Foot Doming Doming is known as the short foot maneuver. What you want to achieve here is the cupping of your foot (to form a dome), where your arch is off the ground. Imagine scrunching your feet - effectively making your foot ‘shorter’ - and releasing. Don’t be frustrated if this exercise is hard at first, and as weird as it may feel, focus on the movement one stage at a time. Eventually, you’ll get the hang of it. You can also make the exercise easier by using a towel and trying to grab it with your feet and pulling it towards you. This allows your foot to actually grip something. You won’t notice a big difference right away. The goal here is to improve muscle endurance so they don’t become overloaded when exercising. Towel Pickups A towel can certainly be an underrated strengthening tool. Let's look at another foot exercise that incorporates a towel: While in a sitting position, keep your heel on the ground while picking up a towel using only your toes. Drop down, release and repeat. Aim to do two to three sets of 10-15 repetitions to start before increasing. If you get comfortable with the load, use additional weight to increase resistance. We Can Help! Experiencing plantar fasciitis? Whether you’re on the mild or severe side of the spectrum, you can rest easy knowing we’re able and happy to solve all your foot care needs. Call us at 416-769-FEET (3338) or Book Your Assessment Today!

November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions, but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux valgus. Causes of Bunions: Who's at Risk? Bunions are caused by excessive prolonged stress on the MTP joint at the base of the big toe. Therefore, anything that increases pressure on the big toe can cause or contribute to bunions. While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you’re a woman (or anyone!) struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Bunion surgery, or bunionectomies, are invasive procedures that require local anesthesia, incisions, bone realignment and sometimes bone removal. While they can be immensely helpful, many folks want to avoid surgery, if possible, for these reasons: Recovery time, which can take around six weeks. A fear of complications (although they’re incredibly rare) Cost. Bunionectomies are much more expensive than other treatments. They don't address the underlying issues that caused the bunion to form in the first place Seniors may be more likely to seek a bunionectomy after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically only recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. Visit your local Toronto foot clinic to address bunions before seeking surgery. You’ll start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

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 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 10, 2024

Common Fall Foot Problems and How to Prevent Them

Toronto's summer is behind us and the warm days of sandals won’t return until next year. But fall brings its own charm and many folks are excited for a new chapter. At the same time, you may also be looking to prevent foot issues this fall in as many ways as possible, and luckily, you’ve come to the right place! For top tips on blisters and dry skin prevention, as well as how you can fight some other common fall foot problems, keep reading today’s article! Cracked Heels As summer’s humid air is replaced with dryness, the skin on your feet may dehydrate and over time, cracked heels can form. One of the best fall foot care tips to prevent this is regular moisturizing. Use a nutrient-dense product like Gehwol’s Lipidro Cream, available at Toronto’s Feet First Clinic. It helps lock in moisture and prevent further damage. Containing high-quality ingredients like avocado oil and urea, this cream helps your skin absorb water into its layers and supplies dry skin with the lipids it needs. Properties like allantoin can also soothe irritation sometimes associated with cracked heels. Fungal Infections You may have heard how fungal infections like athlete’s foot are easy to contract during the summertime. Public pools, shared locker rooms and showers, and other communal spaces are all summer hot spots where this foot fungus can breed. But did you know that foot fungi is still a threat in the fall? It can thrive when people wear closed shoes for longer periods, trapping moisture and warmth. To prevent this, keep feet clean and dry, wear breathable socks, and choose shoes that allow proper ventilation. Shoes should also be waterproof to prevent extra water getting into your shoe’s environment. To find the right pair for fall, visit your local Toronto foot clinic for a shoe fitting. While you’re at it, learn all about the best foot hygiene here! Musculoskeletal Foot Conditions Musculoskeletal foot conditions can flare up as the fall chill starts to bite, making each step feel a little extra uncomfortable. Cold temperatures cause the tissues in your joints to contract, putting pressure on nerve endings and leading to more foot pain and aggravated osteoarthritis. The cold can also worsen foot conditions like plantar fasciitis and other sources of arch and heel pain. Get ahead of this issue by wearing boots with solid insulation that traps warmth. Also, keep your feet extra cozy with warm socks — a Toronto chiropodist may even suggest a pair of compression stockings (like Sigvaris' Thermoregulating Wool or Merino Wool compression stockings). Blisters Autumn foot health often involves managing painful blisters. As new footwear makes its debut, a tight squeeze can slowly wreak havoc and cause discomfort. To keep your feet happy and blisters at bay, make sure your shoes fit securely and snugly (but not tight!) to prevent excessive friction rubbing against your skin. Wear your boots with other products like moisture control socks, foot powders, blister bandages and insoles to prevent this frustrating issue.

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