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November 28, 2022

Bottom of the Foot Pain Treatment at Home

Bottom of the foot pain can target anyone, and sometimes you must find ways to manage it on your own. There are countless scenarios where you may not be able to see your chiropodist right away. Maybe you’re out of town, or your foot specialist is busy tending to other patients and won’t have an appointment available until next week (after all, they’re that good!). 

Effective bottom of the foot pain treatment requires following the “homework” your foot specialist assigns you until you get to follow up with them. It’s their job to give you the tools to find some pain relief when you’re on your own, and it’s your job to follow their instruction. 

Luckily, we’ve devised a list of tips you can follow at home to ease your foot pain!

What Causes Bottom of the Foot Pain? 

First, let’s help you understand your discomfort a little more. You may be wondering why your foot pain is localized and not more spread out. You may be feeling:

  • Heel pain on the bottom of the foot
  • Sharp pain on the bottom of the foot
  • Shooting pain on the bottom of the foot

This type of foot pain is generally caused by the following:

  • Overuse and exercise-related muscle strain.
  • A foot condition like Morton’s neuroma (sharp, shooting pain near the toes) or plantar fasciitis (sharp pain between the arch and heel, often worse in the mornings).
  • Wearing ill-fitting footwear for lengthy periods.
  • Having flat feet (pain arises from a lack of arch and your foot pressing flat on the floor).

How Can I Treat Bottom of the Foot Pain From Home?

Here are some helpful tips you should follow in your quest for pain relief:

Use a Therapeutic Massage Ball

Massage balls are affordable lifesavers for those who struggle with bottom of the foot pain. They only cost around $11, and since you can use them daily it’s a great bargain! The main purpose of a therapeutic massage ball is to help you perform self-myofascial release, which is a fancy term for using a self-massage technique to loosen tight muscles.

These little wonders can also enhance the capability and performance of your foot muscles. They loosen those bothersome, tight muscles and prep them to prevent sudden injuries. Furthermore, rolling the ball along the bottom of your feet targets specific trigger points that cause plantar fasciitis pain.

Practice Foot Care

Treating your foot pain doesn’t have to be boring. Sometimes it can include an activity you enjoy on a regular day, like a hot foot soak with revitalizing bath salts. Specifically, hot water and foot bath products work together to relieve sore muscles and boost nerve and muscle function!  

You can also massage your own homemade foot scrubs into your feet, paying attention to the bottom, to boost blood circulation and practice self-myofascial release. As a bonus, luxurious foot baths and other foot care routines are great for your skin health!

Rest Your Feet and Try Over-the-Counter Pain Killers

Is your pain currently unbearable? Try this tip before the others!

There isn’t much you can do for acute pain initially but rest and seek immediate relief. As the pain becomes more manageable, you will be able to make use of other ways to treat it. But you might want to start with simple R&R and a trip to the pharmacy for ibuprofen or acetaminophen. 

Make sure to elevate your feet while resting, and apply ice if needed!

Perform Foot Exercises and Stretches

Exercising and stretching your feet may seem daunting when you’re hurting, but there are countless collections you can master to help ease the pain.

Some great choices for the bottom of the foot include ball rolls (with your trusty massage ball) and the towel stretch. But those are just the tip of the iceberg! To learn more about foot stretches and exercises, check out our Pinterest Board!

Wear Supportive Footwear Indoors

This is a great way to keep your foot pain from getting worse.

Walking around barefoot all day isn’t as harmless as you think, even indoors. For example, neglecting proper foot supports can put extra strain on the plantar fascia if you have plantar fasciitis. In other words, impact absorption, cushioning, and arch support are just as necessary inside the house.

This doesn’t mean you have to wear your running shoes inside (although there’s no harm in that!). It does mean you can invest in ultra-cozy orthopaedic slippers with moulded footbeds and deep heel cups for arch support. Many slippers also come with removable footbeds, which can host your custom orthotics or Superfeet insoles. After all, sometimes foot pain means wearing your medical devices at home.

 

Experiencing Bottom of the Foot Pain? Come to Feet First Clinic!

It’s a great idea to follow these tips, but be sure to schedule an appointment with your foot specialist as soon as you can. They can assess your flare ups and give you a professional update on your situation!

Contact us at 416-769-FEET (3338) or use our online booking form to book an appointment!

 

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December 4, 2023
Stay Comfortable this Winter: Cold Weather Footwear Guide
Winter's chill may be invigorating but can also send shivers down your spine. It's therefore a top priority to keep your feet warm and cozy. As the temperature drops and the snowflakes fall, the choice of footwear becomes a crucial component of staying comfortable in the cold. But don't worry, you don't have to sacrifice style for warmth. In this comprehensive cold-weather footwear guide, we walk you through the best choices for winter footwear, from boots to socks so that you can embrace the season's beauty without a second thought about frozen toes. Say goodbye to chilly discomfort and hello to a cozy, fashionable winter. What makes winter footwear unique? Before we dive into the world of winter boots and socks, it's essential to recognize why proper cold-weather footwear matters. Winter footwear typically includes many, if not all, of the following features. Warmth Winter footwear is warmer than any other seasonal footwear. Cold feet can be not only uncomfortable but also potentially dangerous. Prolonged exposure to cold temperatures increases the risk of frostbite, so keeping your feet warm is essential for overall well-being. Traction Winter footwear boasts better traction than other footwear. December to March months often come with slippery sidewalks and icy roads. The proper footwear offers the traction needed to prevent slips and falls, reducing the risk of injury. Protection Winter shoes protect your feet from the elements, including cold, wet, and snow. The boot's protective layer keeps your feet dry and comfortable. Comfort Cold weather can bring added stress to your feet, so comfortable footwear with proper cushioning and insulation is crucial for a pleasant winter experience. Due to being heavier and rigid, expect winter footwear to feel more rugged than your spring, summer, and fall footwear. 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November 27, 2023
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November 23, 2023
Why Are My Feet Swollen? Unraveling the Causes and Solutions
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November 20, 2023
Unraveling the Mysteries: Skin Peeling on Feet and Effective Remedies
Skin peeling on the feet is a common issue many individuals experience at some point. The sight of flaky, peeling skin on your feet can be unsightly and uncomfortable, often leaving you wondering, how can I stop this? Well, you've come to the right place. In this guide, we delve into why skin peels on your feet and provide practical solutions to keep your feet looking and feeling their best. Understanding the mysteries behind skin peeling on your feet is the first step towards finding the right solutions, whether due to dryness, friction, or more complex factors.  Why does skin peel on your feet? Dry Skin One of the most frequent culprits behind skin peeling on the feet is dry skin. The skin on your feet is naturally predisposed to drying out, and environmental factors like cold weather, low humidity, and insufficient moisturization can exacerbate the issue. Improper Footwear Uncomfortable shoes or excessive walking can lead to constant rubbing or pressure, causing the skin to peel. Blisters, corns, and calluses are typical consequences of this friction. Fungal Infections Athlete's foot and other fungi can trigger peeling of the skin between the toes and on the soles. Fungal infections thrive in warm, damp environments, often found inside sweaty shoes, locker rooms, and shared showers. Eczema or Psoriasis Chronic skin conditions, including eczema and psoriasis, target the feet, resulting in peeling, redness, and itching. Effective remedies for skin peeling on feet Hydration is Key Start by ensuring your body is well-hydrated. Proper hydration is crucial for maintaining soft, supple skin. Drink plenty of water to stay hydrated to stave off dry, peeling skin. In general, it's recommended to drink about nine cups of liquid per day. Drinking liquids throughout the day is especially important for older adults. Moisturize Regularly Apply a nourishing foot cream or lotion daily, paying extra attention to dry areas. Seek products containing ingredients like urea, shea butter, glycerin, or hyaluronic acid for deep hydration. Exfoliation To remove dead skin cells and encourage skin regeneration, gently exfoliate your feet. A pumice stone or foot scrub can help, but be careful not to overdo it to prevent further irritation. The gentler, the better when removing dead skin cells, or you risk going too deep. Additionally, you can supplement exfoliation with soaking your feet in warm water to soften the skin and alleviate discomfort. Enhance the experience by adding Epsom salt, essential oils or a foot soak like Gehwol Fusskraft Herbal Foot Bath. Proper Footwear Proper footwear can help prevent blisters and skin peeling caused by ill-fitting footwear. A proper shoe should: fit properly, provide ample support, and not cause excessive friction. Foot Powders & Antifungals If a fungal infection is the cause of your skin peeling, you should see your chiropodist. They can recommend products, like foot powders to absorb excessive moisture, prescribe antifungal ointments, and provide proper foot care. If you have a fungal infection, it's very important to adhere to the treatment regimen recommended by your health care professional; fungal infections can take a long time to clear up, so consistency is key. Good Foot Hygiene Keep your feet clean and dry, especially in between the toes. Fungi thrive in damp conditions, so thorough drying is essential after bathing. Good foot hygiene also means protecting your feet from the sun. Regularly apply sunscreen, even if your feet are not in the sun. Your feet will thank you. Medical Pedicures As part of a medical pedicures, a foot specialist will safely (and gently) debride and remove any dry, hardened or peeling skin. They will also apply an intense moisturizer with high-quality medical-strength moisturizing products. Moisturizing strengthens the skin, restores elasticity and can help ward off several skin conditions.  Prescription Creams If eczema or psoriasis is responsible for your skin peeling, consult a doctor for prescription creams or ointments to help manage these conditions. As you've learned, skin peeling on your feet can result from various factors, but identifying the root cause is the first step toward effective treatment. By adopting these remedies and practices, you can address the issue of skin peeling, restore the health of your feet, and confidently step forward towards a more comfortable and beautiful stride.
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November 13, 2023
Top of Foot Pain: Exercises and Stretches for Relief and Prevention
Stretches for foot pain on the top of the foot can go a long way for people with osteoarthritis, gout, extensor tendinopathy and tendonitis, bunions, problems with the bones of the foot (stress fractures) and more. Exercises for top of the foot pain will target the extensor tendons that run down along the top of foot with many of the stretches focusing on toe movement.  Let’s explore the top exercises and stretches for the prevention of foot pain, and ultimately, foot pain relief! Exercises for Pain on the Top of your Foot Toe Flex and Raise Towel Scrunches Toe Splay Great Toe Extension Stretch Top of the Foot Stretch Photo by FreePik Toe Flex and Raise This exercise works the tibialis anterior, a large muscle on the front of your leg that can have an impact on top of the foot pain. As a bonus, it can help strengthen your ankles and treat plantar fasciitis.  While standing, flex your toes high up towards the sky. Move forward so you are on your tiptoes.  Lower yourself back slowly.  Repeat the movement 15 times. Click here to see a Feet First Clinic demonstration! Towel Scrunches  This exercise, also called toe curls, is all about keeping the top of your feet and toes strong. You’ll need a towel or blanket (or any fabric you can pick up with your toes). Stand up with your feet flat on a piece of material and keep your heels anchored to the floor. You can also sit on a chair as long as you can do the same movements with your feet.  Scrunch your toes while grasping the material, pulling it towards you, almost like you are trying to pick it up with your toes. Make sure your heels stay firmly planted on the floor as you do this. Try the movements 15 times each, or more if you’re comfortable. You can also try two feet at the same time, or alternate.  Click here to see a Feet First Clinic demonstration! Photo by iStock Toe Splay This is one of the top exercises for improved mobility, and also one of the easiest to perform! Sit down on a chair with your back straight and feet resting flat on the floor.  Spread your toes apart (without touching them) and hold the position for five seconds.  Repeat 10 times.  Refer to Healthline for a demonstration of this exercise! Great Toe Extension Stretch This is a great exercise for arthritis, which often plagues the top of the foot with aches and pains.  While sitting on a chair, place the foot experiencing pain on the top of your other knee. If both feet are painful you can alternate.  While firmly holding your heel with one hand, use the other to pull your big toe back towards your ankle.  Wait until you can feel the stretch in the bottom of the foot (don’t worry, it still helps the top of the foot too!).  Repeat two to four times.  Switch feet and repeat.  MyHealth Alberta provides an excellent image reference for this exercise! Top of the Foot Stretch Given its name, this stretch is pretty straight forward in terms of how it can help your top of the foot pain, but it may also help with shin pain. This stretch has different variations but we’ll keep it as simple as possible.  Sit at the very edge of a chair.  Extend one of your feet back with the top of the foot facing the floor and the knee pointing downward.  Gently press the top of the foot and toes against the floor until you feel the stretch working.  Repeat this movement ten times or less if you need and alternate between feet.  Refer to Athletico for a demonstration of this exercise! Photo by iStock
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Carolina Charles

Patient Relation Coordinator (She/Her)

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