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5 Foot Stretches in 5 Minutes

When it comes to daily self care, a little goes a long way! Spending a short amount of time Stretching your feet every day can help prevent a wide array of painful foot conditions. The consistency helps to strengthen the muscles, bones, tendons and ligaments in your feet. You may be experiencing foot pain associated with frequent exercise, and have opted to perform foot stretches before and after physical activity. Alternatively, you may have already been told by a foot specialist that you have a foot condition. In this case, a foot specialist may give you some “homework” to do on your own. No matter your situation, we’re here to give you some information about common foot stretches and the foot conditions that coincide with them. Most foot stretches only take 5 minutes or less to perform from home, and they don’t require any pricy fitness accessories.

It is important to note that you may need to speak with a qualified Foot specialist before performing these stretches at home. In the case that you’re experiencing acute pain, or have been injured, they will likely recommend a certain level of improvement before incorporating stretching into your daily routine.


Male runner stretching leg and feet and preparing for running outdoors. Smart watch or fitness tracker on hand. Beautiful sun light on background. Active and healthy lifestyle concept.

5 Foot Stretches In 5 Minutes:

  1. Arch Roll
  2. Toe Splay
  3. Foot Flex
  4. Achilles Stretch
  5. Bent-Knee Heel Raise

Arch Roll

Arch rolls are an excellent way to relieve pain associated with Plantar Fasciitis. You will need a small accessory to perform the arch roll, such as a a golf ball. However, don’t worry too much if you don’t have a small ball at home. If you freeze a bottle of water, or even a can, you can achieve the same results! An arch roll is simple enough to perform:

  1. Place arch of your foot over ball, can or bottle.
  2. Roll your foot backwards and forwards.
  3. Do this for approximately 5 minutes, alternating between your left and right foot.
  4. Repeat twice per day for best results. Plantar Fasciitis frequently flares up in the mornings, so as soon as you get up in the morning, and before bed, are optimal times to perform your arch rolls.

Toe Splay

Exercises that focus on the toes can help relieve foot pain associated with Bunions. The toe splay is quite simple and will help strengthen the joints and muscles in your toes. If you like, you can incorporate a rubber band into this stretch. The increased resistance from the band will make this stretch even more worthwhile.

  1. Sit down on a chair, ensure your feet are flat on the floor.
  2. Incorporate the elastic band, if you like, by wrapping it around your toes — it will make it more challenging.
  3. Fan out all of your toes. Hold this position for 5 seconds at a time.
  4. Relax your toes.
  5. Repeat this process 10 times for each foot.

Foot Flex

Are you suffering from a painful Heel spur? An exercise called the foot flex may be able to help! The foot flex is a piece of cake, and it can also help with plantar fasciitis. Similarly to the arch roll, the foot flex is highly beneficial to those experiencing intensified foot pain in the mornings. You can perform the foot flex as soon as you wake up in the morning, and before going to sleep at night.

  1. Sit on the floor with your legs extending in front of you.
  2. Using your hands, pull your toes backwards are far as you can.
  3. Without letting go, keep your toes pushed back like this for about 30 seconds. Do this with each foot 2 or 3 times.

Closeup young woman feeling pain in her foot

Achilles Stretch

A strong and flexible Achilles tendon is essential when it comes to preventing foot pain, as well as leg and ankle pain. This easy stretch should also become a part of your daily routine if you’ve already been diagnosed with Achilles Tendonitis.

  1. While standing with your arms outstretched directly in front of you, place the palms of your hands on a wall.
  2. One of your feet should be behind you with a straightened leg, with the other foot in front of you with a slightly bent knee.
  3. Both heels must be completely flat on the floor.
  4. Lean forward using your hips while in this position, you should notice the strain in the Achilles tendon.
  5. Repeat for about 5 minutes, alternating between your feet.

Bent-Knee Heel Raise

Another straightforward exercise that focuses on the Achilles tendon, the bent-knee heel raise is designed to prepare the tissue so it is able to endure contact with the ground while walking.

  1. You’ll need a small foot stool, bench, or even a box. Anything that elevates you slightly.
  2. Stand on top of the object with both heels slightly hanging off the edge. You can keep your balance by placing the palms of your hands on a wall in front of you.
  3. Start with the left leg, let it be the weight-bearing leg.
  4. Lower left heel toward floor, then push up to raise heel above height of box or bench.
  5. Make sure your leg is bent the entire time.
  6. Repeat on right leg.
  7. Perform twice, 15 times per leg, 3 times a week.

Woman massaging her aching foot

Have No Fear!

Foot stretches are great, but if you’re still struggling to manage your foot pain on your own, we have all your solutions under one roof. Call or book today and we’ll have you in ASAP! Open 6 days a week, we’ll be happy to help inform you and solve all your concerns any day at your convenience! 

Call us at 416-769-FEET (3338) or Book Your Assessment Today!


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Podiatry Podcasts: Wellness, Fitness, Beauty Perspectives

As the world of podcasting evolves, there are more professionals from different walks of life engaging on this platform. Today, with a little view into the variety out there, we here again from podiatrists, engaging with medical, fitness, and beauty professionals. In continuance of the Podiatry Podcast series, here are 3 more episodes for your listening pleasure.

The People’s Pharmacy 

Co-hosted by partners, medical anthropologist Terry Graedon and pharmacologist Joe Graedon, the podcast features a vast array of guests in the different facets of the medical and wellness fields.

Female counselor wears mask during session

In episode 1113, the guest is Dr. Jane Andersen, podiatrist, who highlights some of the most common foot problems seen in her practice, reflective of Feet First Clinic’s specialties.

Looking through their entire series, there is a great mixture of content which attests to the holistic approach to living, and this episode follows suit.

Muscle Intelligence

Hosted by bodybuilder Ben Pakulski, his guests range from fitness to medical experts, discussing optimal functionality for your physical body.

Muscular men lifting deadlift

In episode 139, Dr. Emily Splichal discusses: “Why Orthotics are just a quick fix and how healthy feet function.” Tapping into the importance of your gait and how building healthy glutes impact every step you take. In addition, finding your own primal movement with a gait analysis will help you to increase your mobile longevity.

Fat Mascara

A beauty driven podcast, led by Jessica Matlin, the beauty director of Harper’s Bazaar and Jennifer Goldstein, writer for the likes of Marie Claire and O, The Oprah Magazine, the candid and engaging duo speak to other professionals about all things aesthetics.

Various hair dresser tools on pink background with copy space

In the particular episode curated, #156, they speak to yet again, Dr. Emily Splichal discusses the safe practices within self-care through spa rituals. Learning more about medical pedicures such as what Feet First offers are mentioned as well. Everything from ingrown toenails to discoloured toenails, and making sure you are visiting a professional who knows how to properly administer a medical pedicure. 

Looking to have a safe, and effective procedure on your feet?

Come visit us at Feet First Clinic! We have all-encompassing service offerings to keep your feet mobile and healthy. Our chiropodists and team will have great one-on-one insight for your specific concerns. Call us at 416-769-FEET (3338) and Book your Appointment Today!


How To Get Rid Of Peeling Skin On Your Feet

It’s common knowledge that winter has a tendency to aggravate certain foot conditions, and for that reason, we should take extra care of our feet. Peeling skin, Dry skin, and dead, hard skin can become a real problem during the winter, and even throughout the year if we neglect proper foot care. Skin on our feet can build up over time if our feet are confined inside our boots and socks, leaving little room to breathe and keeping them in an environment where there is a lack of healthy moisture. What’s more, if we go too long without proper exfoliation and a decent moisturizing and scrubbing routine, we are likely going to experience the nuisance of dead, peeling skin.

Located on the bottom of our feet, or sometimes on our toes, dead, peeling skin can present itself in several ways. Whether it be cracked heels, peeling skin, or hard, dry and rough skin, it’s a problem that deserves attention. It may persist alongside another common foot condition, or you could be experiencing it for the first time. Whatever your situation, we’re here to give you the low-down on how a chiropodist can help! Furthermore, we’ll be sure to let you know what you can do from home to defeat it! If you combine the two, you’ll be right on track to ridding your feet of peeling skin.

Photo by cottonbro from Pexels – thank you!

Can A Chiropodist Remove Peeling Skin?

Yes, absolutely. Licensed chiropodists are qualified foot specialists and will be able to remove peeling skin with specialized tools and products. They are also equipped to inform you how to use these various products if you’re required to apply them from home. Likewise, Peeling skin can be associated with various foot conditions that chiropodists are trained to treat by incorporating medicated ointments, creams, spays, powders, and sometimes antifungals. These conditions include, but are not limited to, the following:

Is There Anything I Can Do At Home To Prevent And Remove Peeling Skin On My Feet?

Definitely! It’s always a good idea to maintain your “homework” when it comes to foot care, and your chiropodist will help assist you and inform you. Some things you can try right away, include:

  • Ensuring your feet have time to breathe. We keep our feet cooped up in shoes and socks for a large chunk of the day, so ventilation is important.
  • Avoid public places like pools and showers, which can be breeding grounds for athlete’s foot, and even Plantar warts. If you’re unable to avoid them, make sure to shield your feet with flip-flops or shower shoes.
  • Stay hydrated. A given!
  • Opt for lukewarm showers and baths, instead of hotter temperatures. Exposure to very hot showers or baths can contribute to dry, peeling skin.

Let’s also discuss some foot care habits, accessories and products, as well as how to use them, including:

  • Foot file
  • Medicated products
  • Exfoliating and moisturizing from home

Foot File

You can invest in proper foot care and say goodbye to dead, dry or peeling skin by purchasing a Foot file. Not only will you be able to polish your feet and get rid of peeling skin, foot files are multi-purposeful, and are also a perfect accessory that can rid your feet of Calluses and be used during at-home Pedicures. A foot file will have a rough side and a smooth side and is easy to use.

Using the rough side of the file and in a downward motion, you can scrap away any dead skin. For the best access to both feet, use your knee to rest the foot you’re using the foot file on, and then switch feet. For optimal results, you can soak your feet in lukewarm water for about 20 minutes prior to using the foot file. Afterwards, you should be sure to follow up with a good moisturizing regime!

Woman Filing Foot

Exfoliating And Moisturizing From Home

An excellent accompaniment to your foot file is a thorough exfoliating and moisturizing routine. For exfoliating, you can make a homemade foot scrub with epsom salt or sugar, or look into purchasing a trusted product to simplify the process. Creams are also excellent moisturizers. An excellent product to consider is Gehwol’s Fusskraft Soft Feet Cream, which is enriched with avocado oil and other components that leave your feet feeling and looking softer. This cream aims to rid your feet of scaly and dry skin by reawakening skin cells, and also acts as a defence against conditions that cause dead skin. Another plus to this product is it’s ability to ward off calluses!

If the peeling or dry skin is primarily located on your heels in the form of cracked heels, you can try moisturizing regularly with Dermal Therapy Heel Care Cream. Cracked heels, if ignored, can become irritated, inflamed and can even bleed, especially during the harsher winter weather. Not only a great product for your heels, this product locks in moisture and fights intensely dry skin on your feet. The superstar component of this cream is urea, which binds moisture to skin cells.

Other Medicated Products 

You can also opt for Gehwol’s Med Salve For Cracked Skin. The medicated soap, lanolin, and Vaselin in Gehwol’s Med Salve softens hard skin. Furthermore, this product is able to keep dry, peeling skin and cracked heels from becoming inflamed or worsening. Gehwol specializes in foot care products that can do most of the work for you if used properly and consistently! Check out even more of their versatile products!

Foot perfection

We’re Here To Help! 

Do you have a problem with dry, cracked, peeling, or dead skin on your feet? Don’t be embarrassed if it seems icky, it’s widely common and an issue for many! We pride ourselves in effectively communicating your concerns and needs as comfortable as possible. Call our downtown Toronto foot clinic anytime to ask about your specific concern! We’ll make sure to provide actionable steps towards getting your feet as happy and healthy as possible!

Call us at 416-769-FEET (3338) or Book Your Assessment Today!

Is My Foot Pain Urgent?

It can be difficult to discern between serious foot pain and foot pain that may be more mild and responsive to at-home foot care. Luckily, we’re here to let you know what to look out for when assessing your discomfort. Generally speaking, foot conditions that need more immediate attention from a qualified specialist may present symptoms such as swelling, a complete inability to walk, and symptoms that may indicate an infection. Try not to worry, however, as there are treatment options out there for you. The key is being responsible and taking that first “step,” so to speak, in determining if your foot pain is cause for alarm. Keep reading to learn what symptoms indicate an urgent situation that requires care from a qualified foot specialist as quickly as possible.

Is Your Foot Pain Urgent? Seek Care ASAP If You’re Experiencing The Following Symptoms:

  • Severe pain and total inability to put pressure on your foot or ankle
  • Swelling
  • Signs of infection (fever, open wound on the foot, redness, etc)
  • A recent fall or accident may indicate a possible sprain in the foot or ankle
  • Likewise, a recent fall or accident may indicate a broken bone in the foot or ankle

female office worker finished work back to home sitting and relaxing and feeling feet painful take off high heel shoes using hand massage

Sprain or Broken Bone In The Foot Or Ankle

Your foot pain may be urgent if you’ve experienced a recent accident, such as a fall, and notice signs of a foot or ankle sprain. Clear signs of a sprain include bruising, swelling, and severe pain that completely prevents one from walking. What’s more, even slightly touching the sprain may be painful. If you suspect you have an ankle or a foot sprain, you should seek medical assistance as soon as possible. Failure to tend to a sprain, or ignoring a possible sprain, can lead to such effects as Arthritis in your joints and recurring foot or ankle pain.

Similar to a sprain, a broken bone in the foot will be tender to the touch. It will also be characterized by swelling, intense onset pain, and an inability to walk. Since our feet are comprised of 26 bones, the location of the fracture may determine the severity in terms of pain. Broken bones in the foot or ankle can range from anywhere from the big toe to one of the bones in your ankle joint. It is critical to see a chiropodist as soon as possible if you suspect you have a broken bone. Moreover, disregarding a possible fracture can lead to complications such as a bone infection, or arthritis.

Treatment Options For Sprains And Broken Bones

In order to treat a broken bone or a sprain in the foot or ankle, a chiropodist will need to determine the exact location of the fracture or sprain by doing a thorough assessment which may also require the patient acquiring diagnostic imaging. Unless the location of the fracture or sprain is clear, they will need some time during your visit to determine the affected area. If the fracture or sprain is particularly serious, a surgery may be required. Other options for treatment that your chiropodist will thoughtfully incorporate into a plan include:

  • Rest – this is a given
  • Keeping your foot elevated during rest
  • Soothing the affected area with ice, preferably an ice pack. Compression is very important
  • Foot splint
  • A cast or a crutch
  • When the healing process has progressed, supportive footwear such as Custom orthotics may be recommended to ensure proper rehabilitation

Doctor or physiotherapist giving treatment to broken leg patient


Foot swelling can be quite alarming, and could be indicative of a serious condition. A common occurrence for those suffering from Diabetes, a sprain, or an infection, if you notice your foot pain is accompanied by swelling, you should seek medical assistance as soon as possible. Medical News Today states that diabetes patients should see a doctor if there is swelling present in the foot or ankle. Furthermore, diabetes patients should ensure that regular visits with a qualified Chiropodist are a part of their routine. A chiropodist can help prevent complications by attending to Diabetes related foot conditions on a regular basis. 


Some foot conditions involving small wounds, cuts or other vulnerable lacerations, including Blisters, Plantar warts and Ingrown toenails, can lead to an infection if left completely untreated. Moreover, the following symptoms could indicate an infection in your foot:

  • Pain
  • Redness
  • Swelling
  • Fever
  • Warm skin surrounding infected area
  • Pus from an open wound

Furthermore, those suffering with diabetes need to do everything they can to prevent foot ulcers that can ultimately lead to infections. Foot ulcer symptoms include a foul smell coming from the foot, fluid coming from the affected area, redness and irritation. According to Healthline, “infected diabetic ulcers and bacterial cellulitis require medical treatment.” Depending on the severity of a foot ulcer, a chiropodist may perform a surgery. Other treatment options that tackle infections include:

  • Prescribed medications (pills or creams)
  • Antibiotics
  • Meticulous cleaning of the affected area
  • In the case of an infection caused by a plantar war, Cryotherapy may be required

Ankle sprain

We Can Help!

Are you experiencing severe foot pain? 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. If you think your foot pain is cause for alarm, don’t hesitate to book an assessment with one of our qualified foot specialists. We’re open 6 days a week, and are ready to work with you and get you back on your feet!

Call us at 416-769-FEET (3338) or Book Your Assessment Today!


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Why Do I Have Swollen Feet? Causes and Treatments

Did your feet just go from a size 8 to an 8.5? What gives?

Swelling in your feet happens to everyone from time to time to varying degrees. Swollen feet are often caused by standing for long periods of time, or after extending exercise such as walking or running. When your on your feet, gravity pulls blood towards your feet and there can be certain degrees of pooling.

The actual source of swelling (known by its medical term edema) is attributed to your small blood vessels leaking fluid into nearby tissues.

Causes of Swollen Feet

Swollen Feet

Like many foot conditions, possible causes are wide-ranging. If you find your feet ballooning, and are concerned, look out for any of these causes:

  • Pregnancy: A common symptom of late pregnancy is for feet and ankles to swell. This swelling comes from fluid retention and increased pressure on the veins.
  • Sedentary lifestyle: A lifestyle with little exercise means that excess fluid accumulates in the feet.
  • Being overweight
  • Wearing ill-fitting shoes: Wearing tight shoes can put pressure on your feet and reduce circulation to the area. This pressure can encourage pooling of fluid in your legs rather than the blood flow you want to aim for in reducing swollen feet and legs.
  • Hot weather: In fact, studies show that Google search trends for ankle swelling are greatest in spring and summer indicating a pattern among the general population. This is due to greater liquid retention in hot weather. In fact, the study found that, “Internet searches for information on ankle swelling are highly seasonal (highest in midsummer), with seasonality explaining 86% of search volume variability.” Although this is not directly related to cases of ankle swelling, it’s well-documented that Internet searches accurately reflect trends in the population.
  • Alcohol: Since your body retains more water when drinking, alcohol consumption can cause swollen feet. If you find your feet are consistently swollen when consuming alcohol, it could be a sign that you’re drinking too much (or too often), or it could be a sign of problems with your liver or kidney.
  • Blood clots: Blood clots in the lower legs can trap fluid in the foot and ankle area as it limits the return flow to other parts of your leg and body.

How Do You Reduce Swelling In The Feet?

Swollen Feet

Fortunaely there are many DIY methods for treating swollen feet. Even better, some of these at-home methods are inexpensive, and highly effective. These include:

  • Soak your feet in cool water.
  • Drink plenty of water.
  • Wear shoes that allow your feet to breathe and move freely.
  • Rest with your legs elevated.
  • Wear compression stockings/compression gear.
  • Do a few minutes of walking and simple leg exercises: If you sit for long periods of time, make an effort to get up once an hour for a short walk. Even if this is to refill your water bottle or go to the washroom, these regular breaks help with circulation and reduce the pooling in your lower legs.

When Should I Be Concerned About Swollen Feet?

Generally, if you can trace swollen feet back to a specific activity, like hot weather, or standing, then there is little cause for concern. If swelling is a perpetual problem, then you may want to seek medical help to determine the root cause of the condition.

There are a number of foot conditions that can be a greater cause for concern than basic edema.

Types of edema

  • Peripheral edema. It could be a sign of problems with your circulatory system, lymph nodes, or kidneys.
  • Pedal edema.It’s more common if you’re older or pregnant. It can make it harder to move around in part because you may not have as much feeling in your feet.
  • Lymphedema. This type of edema is often causes damage to your lymph nodes, which are tissues that that help filter germs and waste from your body. The damage may be the result of cancer treatments like surgery and radiation.

Blood clots

Blood clots are of great concern. Not only do blood clots cause swelling in your legs (and in other parts of your body), these clots can be life-threatening. If not addressed, a blood clots can travel to the heart and lungs and be fatal. Watch for specific signs of blood clots including swelling in one leg, a low-grade fever, and even possible changes in colours to your affected legs. Call your doctor immediately if you suspect this foot condition, even if it’s just to be safe.

Can high blood pressure cause swollen feet?

Swollen Feet

Swollen feet can be a side effect of certain drugs meant for treating diabetes. For example, calcium-channel blockers for treating high blood pressure may be a culprit. You may want to ask your doctor about dosage and the type of medication if you find that the swelling is out of control or bothersome. (Swollen feet can add not insignificant weight to your body, and make walking difficult.)

People with diabetes also have an increased risk of infection, which can cause swollen feet.

Reduce Swollen Feet With Expert Advice

We pride ourselves in effectively communicating your concerns and needs as comfortable as possible. Call anytime to ask about your specific concern and we’ll make sure to provide actionable steps towards getting your feet as happy and healthy as possible!

Call us at 416-769-3338 or Click Above to Book Your Assessment Today!

Stubbed Toe: What To Do When It Happens

Bang. Ouch. Did you hear that? That’s you stubbing your toe. A stubbed toe occurs when you least expect it; this pesky situation is bound to occur a few times a year. Even when we’re extra careful, it seems to happen on occasion. But you can stub your toe outside the house as well, whether it’s playing sports, or at work.

The pain is intense, your toe swells like a balloon, and the area is throbbing. What do you do? One thing’s for sure: you need to do something. Even it that means intentionally doing nothing at all.

What Classifies as a Stubbed Toe?

Stubbed Toe

A stubbed toe occurs any time you jam your toe against another object. This is a trauma injury, meaning it’s a physical injury of sudden onset and severity. It happens at once. Whereas other foot conditions develop over time, like bunions, hallux rigidus, or plantar fasciitis.

Alternatively, you may stub your toe on itself. If you’re ever run around in sand, or barefoot on grass, you know what we mean. The latter is often known as turf toe, a sprain of the big toe joint resulting from injury during sports activities.

When you stub your toe, any one of the following may occur:

  • Throbbing toe pain
  • Swelling
  • Bruising (including discolouration)
  • Bleeding from the nail bed (subungual hematoma)
  • Trouble walking
  • Trouble comfortably putting on a shoe, or socks

There’s actually a reason why stubbed toes hurt so much. According to one doctor, it’s the nerve receptors that are damaged when you stub your toe. “Each digit has two nerves, one on either side,” Dr. Botek says. “So no matter where you hit your toe or how you stub it, it’s going to affect a nerve impulse from your toe to your brain.”

How Long Does it Take For a Stubbed Toe to Heal?

Stubbed Toe

Recovery can vary depending on the severity of the injury. A hard and fast rule regardless of the extent of the injury is to follow the RICE method. RICE stands for:

  • Rest. The one thing you should always do is the absence of doing anything at all. Take a rest. Take weight off your foot and sit down immediately. Avoid any strenuous exercise until the swelling and throbbing has subsided.
  • Ice. Use an ice pack (no direct contact with actual ice to the skin) to reduce swelling. This should also help with pain management.
  • Compression. Wrap your toe if necessary with a compression garment. This will help stabilize your toe, and reduce swelling.
  • Elevation. Elevate your feet to above your heart, whether that’s lying down or sitting down with your feet up on an object. This will encourage blood flow and help reduce swelling.

Anti-inflammatories can also help lessen the pain, and reduce swelling. Additionally, you can use medical tape or bandage to wrap the affected toe with the neighbouring joint. This brace will help stabilize the toe (courtesy of its neighbour), and can prevent further damage through aggravation.

There are a few changes you can make around the house to make stubbed toes less likely. These include:

  • Avoid walking barefoot
  • Be mindful of “stub-worthy” objects, such as bed frames, floor boards, and chair legs, especially when you’re in a rush. Alternatively, cover the bottoms of the objects with something that would physically block you from stubbing your toe
  • Wear closed-toe shoes
  • Wear protective shoes if on the job site

Stubbed Toe

If your toe is broken, a realistic timeline for recovery is 4-6 weeks. Whereas with a sprain, or a minor strain, you may look at a few days to 1 week of recovery time. With a sprain, or strain, the immediate pain from the stubbed toe should dissipate rather quick, and transition to a dull pain or feeling. With a break, you may experience uncomfortable pain for days, even weeks, as the bone heals.

Is My Toe Broken or Stubbed?

This is tricky because self-diagnosing a stubbed toe is difficult. There’s only one way to know for sure: get X-rays. That’s not always necessary however since non-fractures often heal on their own. Sprains, fractures, and contusions can all feel similar in some ways. The real indicator is in the length of experiencing symptoms. If pain and symptoms don’t subside within a few minutes, hours, or even days, then the likelihood of a fracture is high. After all, there are 14 bones in the toe. With sprains, and non-fractures, pain typically subsides, and will continue to do so if you don’t re-aggravate the injury. With a fracture, bone only heals so fast, so you may experience pain for a few days, if not weeks. Watch for severe discolouration, pain after a few hours, or a clear sign of a break if you’re unsure of whether it’s a fracture or a sprain.

Can You Break Your Foot by Stubbing Your Toe?

Stubbed Toe

Yes, you can break a bone by stubbing your toe. In most cases, treatment for a broken toe and sprained toe are the same. The time for recovery is lengthened, and you will need to avoid strenuous activity or pressure to it. Your doctor may advise (or you can do this yourself) to use tape on a neighbouring toe to create a loose splint.

It’s not just your toe that’s affected when you smash it. There’s also the skin, and the toenail that you’ll want to monitor.

We’ve Got You Covered!

We’re confident in our ability to help inform you and solve your concern with the least amount of discomfort as possible. Got a question about your toes? Call us for whatever concerns you have, whether that’s a quick question or booking an appointment, and we’d be happy to point you in the right direction!

Call us at 416-769-3338 or Click Above to Book Your Assessment Today!

Reducing Shock Absorption in Your Feet

I liken myself to a load-bearing wall. Structurally, to stay sound, that is what a building needs in addition to the foundation. So imagine my feet being that foundation and the rest of the weight I impose upon myself to be that wall. I take great pride in my strength in all of its facets. From a physical perspective, I can lift heavy weights (within reason, I’m not asking for a challenge here,) carry all of the grocery bags into the house at once, and have conquered my goal of running a decent distance with a toddler in each arm simultaneously. There was a patch of mud on our hike, so I had to carry them, according to them.

Girls playing in mud

A few weeks ago, I was feeling pretty happy. I got my bottled green juice out of a fridge (an important point to this story and also a friendly reminder to ingest your greens daily.) My beloved cat wanted some attention right at the top of our wooden stairs. So I snuggled her in my left arm, and with my juice tucked under my right, we confidently embarked on our descent. Now, these stairs I speak of have become notorious over the years for taking grown men down. Going back to toddlers for a moment, I wished I had some of those fancy grip socks on because yes, you guessed it, with two steps left, we fell and went boom.

Cats have nine lives, right? Well, my four-legged friend could outplay any dog in a game of fetch. She hurls herself down those stairs regularly, and she is by far the fluffiest cat I have ever known. So I immediately turn to her as she narrowly escaped my weakened clutches, and she was on the other side of the room, honestly kind of disappointed with me. Concerned, but disappointed. That guilt will live on in my psyche for years to come. She did come around moments later when my shock turned to tears, but still. Oh, and the coveted green juice? Sealed and safe. 


Whenever I hurt my lower extremities, whether falling in the forest on a trail run or moving my knee slightly askew mid-squat at the gym, I remember a few traumatic moments I have experienced personally or witnessed. I think in these times, it is vital to remember how durable we truly are, but also that initial state of shock we feel can live on in our pain bodies for years to come if not properly healed. Weakness is somewhat of a struggle for me as I admire endurance athletes and their ability to humanize pushing beyond our perceived boundaries and limitations. I still have to remember how sensitive I am and that if I want to keep being that pillar of strength, I need to practice self-care for longevity.

Breaking skater on frozen lake

At Feet First, we have many great options for the athlete or everyday home or office warrior. Insoles and orthotics to support you with every step you take is our specialty. We offer Custom Orthotics designed for your needs. We can create orthotics for Sport, Dress, or Casual and break down your requirements even further to aid in the reduction of shock absorption from your daily activities and the off-chance you are clumsy like me and fall. We also have our Superfeet Insoles. Our over-the-counter option and great for the athlete. They fit perfectly into your skates or other athletic footwear. For those of you dealing with bunions, plantar fasciitis, heel pain, or forefoot pain, these are a great option. Stock up on the variety of colours we have available!

Looking to Reduce Shock Absorption in Your Active Lifestyle?

Call us today and book your appointment at 416.769.FEET (3338) or come into the office and we can help you with the Superfeet Insoles. Remember it’s important to take care of your foundation, so think Feet First!

Why Your Feet Change Size Over Time

Were you once a size 8 and now you’re a size 9? No, your mind isn’t playing tricks on you. And your memory hasn’t disappeared. This change is actually quite common.

After all, your feet absorb a lot of impact. Decades of it, in fact. It should come as no surprise that this shock absorption can alter our feet, albeit quite subtly. More likely than not, you will only notice this change over months, if not years. A drastic change in shoe size shouldn’t happen overnight (if it does, you should seek medical advice).

Generally, ageing has a number of effects on our feet, including changing its size and shape. Our feet typically stop growing in our early 20s (depending on when you started and finished puberty), but in our later years, our feet may grow again.

Why Do My Feet Change Size?

A number of factors can result in changes to our shoe size over time. Some are age-related, others are more event-related including pregnancy or as the result of a condition. Below you’ll find some of the contributing factors.

Flat Feet

As we age, our feet flatten. Time and gravity widen and lengthen our feet naturally as the body absorbs years of impact. Ligaments and tendons begin to weaken over time as well causing flatter and larger feet. Imagine if you had higher arches when you were younger. If those arches begin to collapse over time, there is less upward range of your feet, and your feet get longer.

Foot and Toe Deformities

Additionally, adults can develop foot conditions and deformities over time that change the foot’s anatomy. Bunions, or hallux rigidus, for example, either add volume or change the width of the foot which may require larger footwear. If not larger footwear, many brands also offer wide variations of their most popular lines of shoes. These have wider toe boxes, and otherwise are true to size.

Body Changes

Slower metabolism, or changes in your diet can mean either weight gain or weight loss. These greater changes to your body have effects on your feet. Weight gain, for example, means greater pressure on your feet. Additionally, the fat pads on the base of your feet diminish over time.

Diabetes and Arthritis

These conditions can affect our feet. Diabetes and arthritis can impact the amount of swelling in your feet as well as blood flow which can greatly change the shape of our feet.


Bigger feet during pregnancy is 100% normal. This is likely temporary and a direct result of your feet swelling. In some cases, this increase may be permanent, but only if the ligaments and tendons in your feet weaken to the point where they don’t recover post-pregnancy.

What Time of Day Should I Try on Footwear?

Feet Change Size

You want to account for your feet at their largest. Since feet swell throughout the course of the day, trying on footwear is best done in the late afternoon or evening. If your schedule restricts you to try on footwear in the morning, remember to account for the difference in your feet between morning and night.

Always try shoes on with both feet. Not all feet are created equally, and you can even have as much as a half-size difference between your left and right feet.

Get Your Feet Measured by Professionals

Feet Change Size


Ill-fitting shoes that are the leading cause of foot pain and foot problems and eight out of 10 people’s shoes fit incorrectly.

Follow these tips when trying on a new pair of shoes or winter boots.

  1. Try on footwear later in the day to ensure a proper fit.
  2. Try on both shoes, and use the larger foot to dictate the size of shoe you buy.
  3. Stand up while measuring your feet.
  4. Stand and walk for a few minutes before determining proper fit. Take your time.
  5. Try on different brands, and models of shoes.
  6. Try on different size shoes including 0.5 sizes.
  7. Wear the socks or garment you would normally to mimic real-world conditions.

Here at Feet First Clinic, we offer every customer a comprehensive footwear assessment free of charge to ensure that you invest in the healthiest footwear for your unique feet. Our footwear specialists and chiropodists will help match your foot shape, structure, and alignment to specific shoes and footwear features that answer to your corrective, supportive, or accommodative needs.

Customize Your Shoe Size

Feet Change Size


If you find your shoes fit well, but they could fit better, consider shoe stretching.

Shoe stretching is best suited to expanding shoes that are close to the right size but barely too tight. Stretching your shoes can increase:
  • Width: Increase of up to one size widthwise
  • Length: Increase of up to 1” inch lengthwise
  • Toebox: Increase of up to 1” in the height of the toe box
  • Instep: Increase of up to 1/2” in the vamp and instep area

This fine-tuning can give you that extra bit of room in your shoe to ensure the fit is just right. Most types of footwear can be stretched, and we offer this service here at Feet First Clinic, located at 2481 Bloor St W. Whether it’s buying shoes, measuring your feet, or stretching shoes you already own, we’re your one-stop shop for all of your footcare needs.

Your Footwear Solutions Live Here

All under one roof! Our team is trained to handle any and all your foot health concerns. From mild, to critical, we cover all sides of the foot needs spectrum. Call us to ask about actionable steps towards your solution today!

Call us at 416-769-3338 or Book Your Assessment Today!

Last Minute Stocking Stuffers That Are Great For Your Feet

The holidays are a hectic time of year and sometimes we leave some of our shopping to the last minute! This can be especially true when it comes to last minute touches, such as stocking stuffers. If this sounds like you, don’t worry! Rest assured, we’ve got you covered if you need some last minute goodies to add to someone’s stocking, or if you’re still looking for that perfect gift. Coupled with the fact that these are great for our feet and foot health this winter, we’re confident in our ability to give you some last minute ideas for holiday gift giving. These products help prevent foot pain, foot conditions and skin conditions. Furthermore, some of these goodies will help keep your favourite shoes protected from looking worn or rough around the edges.

Last Minute Stocking Stuffers That Are Great For Your Feet Include:

  • Gehwol Night Time Routine Bundle
  • Sigvaris Sports Compression Socks
  • Anodyne Leather Shoe Conditioner
  • Compression Pantyhose
  • Gehwol Medical Salve For Cracked Skin
  • Superfeet Insoles

Christmas stockings hanging by the chimney

Gehwol Night Time Routine Bundle

Bundle deals are exciting and greatly appreciated during the holidays! What’s more, they give you the opportunity to treat someone to a variety of products. If you’d like to do this for someone who spends a lot of time on their feet at work, the Gehwol Night Time Routine Bundle may be the perfect gift for them! Additionally, it’s the perfect gift or stocking stuffer idea for someone who is too busy for proper foot care and may need the right introduction to the perfect routine. This self-care bundle includes a soothing leg balm, revitalizing foot bath, and a moisturizing foam.

Sigvaris Sports Compression Socks

If your friend or loved one is the athletic type, you can opt for a pair of Sigvaris Sports Compression Socks as a last minute gift or stocking stuffer. Please note that if you’d like to treat someone to a pair of compression stockings, it’s best that they’re in the know, since they will need a proper fitting. Despite the lack of surprise, the gesture is still a good one that they will appreciate, and you can incorporate the fitting into their gift, if you like! Known for their ability to rejuvenate tired, achy muscles, as well as their knack for preventing lactic acid build up, a pair of these may be just what someone needed! They’re a gift idea that’s certainly long lasting and will be used regularly. They will greatly improve the quality of life for that physically active special person in your life.

Interested in learning more about compression stockings? Click here to learn about the different varieties, as well as the numerous health benefits they provide.

Anodyne Leather Shoe Conditioner

Do you know someone who cherishes their favourite pair of leather shoes? Or perhaps you know someone who wants to protect their newly purchased shoes? Whatever the reason, shoe care means a lot to many people. A great stocking stuffer or small gift idea would be the Anodyne Leather Shoe Conditioner! Found on page 17 of their catalogue, this product protects leather shoes from the harshness of weather and prevents them from looking tattered or shabby. Applying this conditioner to shoes cleans them, protects their colour, and conserves and softens the leather.


Birkenstock Deluxe Shoe Care Kit

Stocking stuffers that are great for our feet are even better when they come as a bundle! Another great bundle that allows someone to enjoy several products is the Deluxe Shoe Care Kit from Birkenstock, found on page 26 of their catalogue. Commonly assumed to be a company that only makes sandals, Birkenstock’s kit includes leather protector, shoe cleaner, cork sealer, and a suede brush! A handy accessory kit that focuses on shoe protection may be just what someone wanted this year! A great pair of well-fitting, high quality shoes should last as long as possible, and that’s exactly what this kit will help someone achieve.

Superfeet Insoles

Another great last-minute stocking stuffer or gift idea are Superfeet insoles. These high-quality insoles come in a various designs that target different needs. Superfeet curate insoles suitable for sports enhancement, hiking, running, or simply everyday walking. Do you have a friend who enjoys frequent walks or hikes? Or perhaps a loved one who enjoys running? Whatever the activity, Superfeet has an insole for the man or woman in your life who needs that extra support. For instance, yellow Superfeet insoles are made to accomodate hockey players by fitting snugly inside their skates. What’s more, Superfeet insoles can help treat, as well as prevent, such foot conditions as Morton’s Neuroma, Blisters, Bunions, and Plantar Fasciitis.

Compression Pantyhose

The benefits that come with compression socks also apply to Compression PantyhoseSimilar to the Sigvaris Sports Compression Socks, there will be a lack of surprise by gifting a pair of these to someone. This is because they will need a proper fitting with a foot specialist. However, the gesture will be greatly appreciated, as compression pantyhose are an excellent gift for any working woman. Specifically, they’re great for women who spend a lot of time on their feet while experiencing foot and leg fatigue or discomfort. To gift a pair of compression pantyhose to someone special, you can schedule their fitting with a Toronto foot specialist and then offer to pay for the pantyhose.

Gehwol Medical Salve For Cracked Skin

In addition to their night time routine bundle, Gehwol’s Medical Salve For Cracked Skin is another great product from the trusted brand. Perfect for cracked heels and dry skin, most people could benefit from this practical stocking stuffer. This is especially true during the Toronto winter season. A great introductory product to foot care, your friend or loved one will hopefully be inspired to ditch other bad foot care habits. These habits could include wearing bad shoes, also known as “shoe icide,” or the habit of wearing low quality shoes. Once they feel the relief that comes with this product, your loved one will be appreciative, and hopefully take that next step towards proper foot care.


Foot Care

Need Some Last Minute Stocking Stuffers? We’ve Got You Covered! 

Looking to finish up some of your holiday shopping? We’re confident in our ability to help inform you and solve your concerns! Call us even to ask about a quick question and we’d be happy to point you in the right direction! Be sure to check out our downtown Toronto foot clinic’s Full product catalogue for more great gift ideas!

Call us at 416-769-FEET (3338) or Book Your Assessment Today!

10 DIY Foot Product Gifts For Less Than $60

Christmas and the holidays are approaching. It’s time to prepare your wishlist, and plan what your gifts for your loved ones will be. Encourage proper foot health by opting for any number of these foot product gifts this holiday season.

Why not buy your loved one a gift that they’ll actually use? Buy the gift of healthy feet, and proper foot hygiene with some do-it-yourself products. These 10 DIY foot product gifts encourage proper foot care, and can be purchased for less than $60, making them a great option for stocking stuffers, or as a wrapped present.

As Toronto’s leading foot clinic, Feet First Clinic carries all 10 of these foot product gifts in-house. Open six days a week including Saturday for your convenience. For even more options, check out our full product list for what we carry in-store.

10 DIY foot product gifts for less than $60

Superfeet insole – $45-$55

Foot Product Gifts

You won’t find a better pre-made orthotics than Superfeet. These premium insoles and shoe inserts come in a variety of options, including for sport and for casual use, and retail for less than $60. Best of all, you can easily swap these in and out of each pair of shoes you use with zero hassle.

If you’re looking for something a bit more durable, and moulded to your foot, we at Feet First Clinic also do custom foot orthotics.


Gehwol Med Deodorant Foot Cream – $20

Foot Product Gifts

Oh no, Foot Odour. Thanks to this deodorant foot cream, you can avoid smelly feet all together. With regular application, this Gehwol product helps prevent foot odour, and protects the skin against fungal infections, while leaving the skin soft and smooth.


Gehwol Refreshing Foot Bath – $18

A refreshing foot bath formula can help counteract sore, aching and sweaty feet while invigorating tired feet, soothing sore feet and eliminating any unpleasant burning sensation. Gehwol’s Foot Bath has a lasting deodorizing action and promotes the circulation with essential oils. The skin is deeply cleansed and kept resistant and supple with sodium carbonate which softens hard skin, corns and calluses.


Orthosleeve FS6 – $50

Compression attire is great way to reduce swelling, improve circulation, and relieve foot pain. The Orthosleeve FS6 hones in on the ankle and plantar, reducing pain resulting from plantar fasciitis, heel spurs, swollen feet, and more. If you’re on your feet all day – including as a nurses, teachers, retail workers, hairdressers, food service workers, and more – this compression sleeve may be just what you’re looking for if you experience foot pain and swelling. As standing for long periods of time pools blood in your legs, compression gear can help encourage blood flow. The FS6’s shaped-to- fit design allows it to mold perfectly to your foot shape, support your arches, and relieve your foot pain.


Strassburg Sock – $50

The Strassburg sock helps relieve heel pain when you sleep. Specifically, this sock is designed to hold the plantar fascia in the optimum healing position at night. Whole you sleep, the sock keeps the foot at dorsiflexion, and over the course of 2-3 weeks, can help lessen the pain associated with plantar fasciitis. The Strassburg sock is particularly appealing because you don’t need to wear it throughout the day. Rather, wear it at night, and you’ll forget you even have it on.


Massage ball – $10-$15

One of the most effective do-it-at-home foot treatments is self-massage. Whether it’s through foam rolling, or with a massage ball, self-therapy helps encourage blood flow, and can help prevent many common foot conditions. Medilogics massage balls are affordable, durable, and portable.


Foot file – $20

Sometimes the simplest measures can be the most effective. Pamper your feet at home with a Feet First Clinic-approved foot file. This handy tool gently buffs away rough, dry, and calloused skin. Portable too, you can bring a foot file on vacation, or wherever you go for extended periods of time. At just $20, this affordable product is the gift that keeps on giving, for weeks, months, and years to come.


Dermal Therapy Medical Grade Creams & Lotions – $15

Dermal Therapy Heel Care actively moisturizes, exfoliates, and smoothes thick, callused, severely dry heels and feet. This medical grade cream includes a 25% urea formula that helps relieve severely dry skin. Urea is an important part of healthy young skin’s natural moisturizing system.


Naot Scandinavian Footbed Footwear – $50

Foot Product Gifts

Make any shoe you own more comfortable by a Naot footbed. A footbed is like an insole, that over time moulds to your foot, and provides optimum comfort and support. These can be particularly useful when wearing formal footwear that don’t offer the support of everyday shoes. Swap these in, or out, and you’re good to go in seconds.


Infracare bunion exerciser – $14

Bunions are an angular boney protrusion that forms at the site of the large joint that connects your big toe to your foot. It’s a prevalent condition, affecting up to one in three people over the age of 18. For many, bunions pose no problem, and you can absolutely live comfortably with bunions. However, there are a number of exercises and products that can make your life more comfortable. This centres aroud strengthening toe joint and related muscles. Enter, the Infracare bunion exericser. This toe strengthener is made of a durable elastic and soft toe pads that give you a comfortable grip on your toes to enable a gentle stretch of the muscles of the toe joint.

Additional exercises for bunions include: Toe spread-outs, toe circles, foot rolls, item pickup, and barefoot walking.


Your Footcare solutions live here!

All under one roof! Our team is trained to handle any and all your foot health concerns. From mild, to critical, we cover all sides of the foot needs spectrum.

Call us at 416-769-3338 to ask about actionable steps towards your solution, or Click Above to Book Your Assessment Today!