What is a Heel Spur?

The human body is a complex and magnificent system that adapts and learns, continuously finding ways to build and strengthen itself through its experiences. One example of this is our bones’ response to stress.
Soft tissues such as ligaments and tendons insert themselves into bones; ligaments connect bone to bone while tendons connect muscle to bone. When the area of insertion undergoes injury or inflammation from stress or strain of these soft tissues, the bone may respond by depositing new bone on existing bone. This is the bone’s way of fortifying itself.

A heel spur is just that. It is a bony protrusion or growth from the underside of the heel bone that forms over time due to repetitive muscular and ligament strain from activities such as walking, running, and jumping.

Contrary to popular belief, a heel spur is simply the reaction to the problem at hand, and not necessarily the cause of your pain. In fact, most heel spurs are asymptomatic.
It is often associated with a condition known as plantar fasciitis, which is the inflammation of the fibrous tissue that connects the heel bone to the ball of the foot.

Rather than the heel spur itself being the culprit, more often than not, it is the associated soft tissue injury such as plantar fasciitis that causes sharp pain at the heel with the first steps in the morning or with initial steps after rest. Some report the pain turns into a dull ache and comes back with increased activity throughout the day.

Am I at Risk?

You can increase your risk of developing a heel spur and associated heel pain due to soft tissue injury by:

• wearing unsupported shoes
• not addressing current foot issues
• abnormal gait
• poor foot posture
• increased time on your feet
• vigorous sports or activities
• weight

All these factors put high stress and strain on the soft tissues of your feet, specifically the plantar fascia.

How do I Manage the Pain?

Heel spurs are managed by rest, exercise, custom foot orthotics, supportive footwear, a night splint, over-the-counter medications such as ibuprofen, and/or cortisone injections.

Rest and exercise are both highly recommended when dealing with a heel spur and associated soft tissue strains. Stretching the muscles and tendons of the foot will reduce tension and resistance training will help to strengthen them.

Calf stretches against the wall and/or on a step are particularly helpful. Remember to hold your stretch for 15-30 seconds. Repeat the exercise 10 times on each leg and do this set a couple times throughout the day to get the best results.
Look for shoes that have a cushioned sole with arch support rather than a shoe that is completely flat.

A good shoe will also have good torsional stability, a firm heel counter, and a roomy toe box. In addition, for indoor shoes, opt for sandals or slippers with a cork foot bed that has arch support and straps around the forefoot, midfoot, and ankle.
Wearing a night splint while you sleep may also help to keep the plantar fascia elongate and therefore deplete tension.
around the forefoot, midfoot, and ankle. Wearing a night splint while you sleep may also help to keep the plantar fascia elongated and therefore deplete tension.

Talk to your local chiropodist for advice on custom foot orthotics. A custom insole will support your foot in all the right places and correct any harmful compensations or abnormal gait patterns. Furthermore, a heel pad may be added to provide additional cushioning or a horseshoe pad to offload a specific localized area of pain on the heel.

If you are in an immense amount of pain, resulting in limitations to your mobility, talk to a Toronto foot specialist about cortisone injections, which may provide temporary, but effective relief. You can get up to three cortisone shots per year.
If conservative measures fail to relieve your pain within a year, surgery to either release the plantar fascia or remove the bone spur may be indicated to restore quality of life.

What Happens if it’s Not Treated?

Unfortunately, a heel spur or any bone spur for that matter is permanent and cannot be removed without surgery. However, the pain associated with a heel spur will likely worsen and become chronic if you do not seek treatment to address the soft tissue injury.
This can lead to changes in your gait to accommodate and compensate for the pain, resulting in a limping gait and secondary injuries to the hip and knee joints. If you avoid walking or activity all together, the chances of weight gain are high. On the other hand, most of individuals with heel pain will experience resolution when treated using conservative methods.

When Should I See a Foot Specialist?

Any kind of foot pain is a valid reason to see a general physician, licensed chiropodist, or podiatrist for a consultation.

Chiropodists or podiatrists are primary health care professionals who specialize in the assessment, management, and prevention of dysfunctions, disorders, and diseases of the foot. The sooner you see an appropriate health care practitioner for heel pain or a heel spur, the sooner you will experience relief of your pain.

What Can I do to Prevent Spurs?

To help prevent heel spurs you can reduce injury to the heel bone by wearing supportive footwear. Always remember to stretch before and after sport activity, and gradually increase your level of activity rather than engaging in too much activity too quickly.

Pay attention to the shape and movement of your feet to detect any anomalies with your gait pattern, and avoid long periods of standing.
You can also increase flexibility in your calf and plantar fascia with daily stretches, avoid walking barefoot on hard surfaces, and maintain a healthy body weight.

How Can I be Sure it’s a Heel Spur?

A bone spur can only be definitively diagnosed with diagnostic imaging such as, x-ray or ultrasound. If you have a very localized area of pain on your heel(s) and experience pain with your first steps in the morning, talk to your doctor about these tests to determine if you have a bone spur or not.

For a full foot assessment and treatment for heel pain, book an appointment with one of our Toronto Licensed Chiropodists at Feet First Clinic.

Have you been experiencing foot pain that just doesn’t seem to go away? Perhaps your pain is worse with your first steps in the morning or your initial steps after rest. Or maybe your feet are sore after standing all day at work. If this sounds like you, your feet may be suffering from faulty gait patterns or structural deformities that may benefit from custom foot orthotics.

Continue reading to find out everything there is to know about orthotics as we address the internet’s most asked questions regarding this medical device.

What are orthotics?

A custom foot orthotic is a device derived from a three-dimensional representation of a person’s foot and also made of suitable materials with regard to the individual’s condition. It is made specifically to address structural or functional foot conditions that lead to faulty foot mechanics and abnormal gait patterns by providing support, stability, and balance. It is a removable device that can be transferred between shoes.

A licensed chiropodist or podiatrist is the health care practitioner to see for a pair of custom foot orthotics. The appointment will include a full biomechanical assessment and gait analysis to determine a diagnosis and therefore, the cause of your symptoms. The foot specialist will also take a 3-dimensional mould of your feet using plaster of paris or a laser scanner.

A custom-made insole works to realign the foot to eventually relieve your pain. This takes time and does not happen immediately. In fact, it can take several months for your pain to completely subside, but you should feel a gradual decrease within the first month or so.

How do I know I need them?

Your signs and symptoms are good clues. Pain at the heel, arch, ball of the foot, top of the foot, shin, ankle, knee, hip, low back, poor foot posture (ie flat feet), gait anomalies, and foot fatigue, are all valid reasons to have your feet checked by a professional. A foot orthotic is recommended when muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are the cause of pain, discomfort, and fatigue.

If you are experiencing any of the signs and symptoms listed above, it is best to consult with a foot care specialist. A chiropodist or podiatrist will be able to tell you whether or not he or she recommends custom foot orthotics for your particular care.

What is an orthotic shoe?

An orthopedic shoe is designed with certain characteristics that make them different from everyday footwear. For instance, the shoe may have a firm heel counter, deep toe box, shock absorbing sole, stable sole, increased torsional stability, built in arch support, and come in a variety of widths to accommodate a wider foot. Orthopedics shoes work to support the foot’s structure and mechanics by reducing abnormal foot function, accommodating foot deformities, and enhancing the effectiveness of orthotic insoles.

Just as in the case of custom foot orthotics, a prescription for orthopedic footwear requires an appointment with a licensed chiropodist or podiatrist. The prescription will be based on a review of medical history, a full biomechanical assessment and gait analysis, and consideration of occupational, lifestyle, and environmental factors.

In addition, only certain manufacturers make acceptable true orthopedic shoes. Some brands of orthopedic footwear include Aetrex, Apex, Anodyne, Portofino, Asics. Though they have a stigma of being unappealing, you can find fashionable orthopedic shoes from most of these brands.

How long do and how often do I have to wear orthotic insoles?

If your orthotics were prescribed to you because of some sort of pain, whether at your feet, knees, hip, or low back, you should be wearing them on a day to day basis until your pain subsides, that is if you experience pain daily. It is even recommended to wear them indoors. However, once the pain subsides, it is important to work on strengthening your feet as well as addressing any tightness in the lower limb and back to help manage your condition. Doing this will reduce the need for orthotics, although for the most part, they will still be needed to a certain degree.

Initially, when orthotics are prescribed and dispensed, they should be gradually incorporated into your daily regime as they are working to realign the foot to eventually relieve your pain. It is important to adhere to the break in schedule advised by your chiropodist to help your body slowly adjust to the new device. Most practitioners will recommend wearing the insoles for one hour the first day, two hours the next, three hours the third day and so on.

On average, it takes approximately a month to become fully accustomed to a new pair of custom orthotic insoles and feel comfortable wearing them all day long.

How do I know if my orthotics are working?

The easiest way to know if your orthotics are working is an alleviation of your symptoms.

What are the risks of using/wearing orthotics?

If made and prescribed correctly, orthotics will benefit you, not harm you. When worn for the first time, they may feel uncomfortable, like you are walking on a hard ball with most of the pressure felt at the arches, but this is normal. If you adhere to the break in schedule, your body will ease into the new foot posture in a relatively short period of time.

How expensive is it?

You will need to book a consultation with a foot specialist for a full biomechanical assessment and gait analysis before being prescribed and dispensed custom orthotics. At the end of this appointment, your foot specialist will determine if your particular condition and concerns can be managed and corrected by the devices. The price for custom foot orthotics differs between clinics, averaging approximately $500 per pair. The consultation fee is usually around $85-120.

If you have extended health benefits, you may have coverage for these kinds of devices as well as the consultation. Finally, you can always talk to your foot specialist about less expensive alternatives, such as over-the-counter insoles like Superfeet.

If you have foot concerns that you think may require custom foot orthotics, book an appointment with one of our licensed chiropodists at Feet First Clinic. We are located in Downtown Toronto at Jane and Bloor.

Call today!

It’s common knowledge that you stop growing after you reach a certain age. This would lead one to believe that their footwear will fit forever. Sadly, this is wishful thinking. Over time, your shoes are prone to stretching and shrinking.

As an example, if you wear the same pair of shoes every time you work out, they will gradually lose their shape and eventually feel looser. Additionally, people in hot climates have reported that their shoes are shrinking from over-exposure to the sun.

At Feet First Clinic, we know that wearing ill-fitting footwear can lead to severe consequences — for those that aren’t familiar with us, we’re a team of experienced foot specialists that offer specialized foot care services and products.

If you need to book an appointment with the best chiropodist in Toronto, you should get in contact with one of our fantastic team members.

Before you throw on your running shoes, make sure you keep an eye out for the following signs:

You Can’t Slide Your Shoes Off Easily

In some sports, like hockey, players are encouraged to tie their laces as tightly as possible. Tightly tied skates can prevent issues like rolled and sprained ankles.

However, this isn’t necessarily the case with running shoes. If your footwear is the ideal size, you should be able to slide them on and off without undoing the laces.

If you can’t do this, you’re either tightening your laces too much or wearing ill-fitting footwear. Thankfully, you don’t have to throw out your favourite pairs of shoes; we offer reliable shoe stretching services that can help you get the optimal fit

Your Toes Touch the Inside of Your Sneaker

Are your feet swollen and sore after a long day of work? This may be because your toes are touching the inside layer of your sneakers.

If your toes rub against the inside of your sneakers, you can potentially bruise your nails or get a hammer toe.

To ensure that your shoes aren’t too tight, you need to make sure that there’s at least a thumb’s worth of space between your toes and the inside layer of your sneakers.

Your Heel Moves Around While Walking

Whether you’re walking around the block or through a snowy trail, the last thing you want is heel pain.

Unfortunately, if you wear footwear that’s too loose, you’re in for a lot of pain and discomfort. If your shoes are too loose, your heel has more room to move around and rub up against your footwear. This causes additional friction, which can be extremely uncomfortable.

Does this happen to you? The simplest way is to deal with this issue is by tying your shoelaces correctly.

If you want to go the extra mile, feel free to try insoles for extra cushioning — this will minimize the amount of wiggle room in your footwear and keep your heel snuggly in place.

You should never rely on over-the-counter insoles. These items are nowhere near as comfortable or effective as our customized orthotic insoles.

Before you slide on the shoes that you’ve had for far too long, you should take a look for the signs mentioned above. This will ensure that you don’t harm your feet in the (not so distant) future.

Anyone who lives in the city of Toronto is familiar with cold, winter weather.

All of the slush, ice and snow can put a damper on your mood, especially if you suffer from phycological conditions like seasonal affective disorder (often shortened to SAD).

To combat their winter blues, several Torontonians will pack their suitcases and take a trip to a tropical country.

However, if you’re going somewhere exotic, there’s one essential thing that you need to do beforehand: get your feet vacation-ready.

If you don’t take the time to beautify your feet, you might feel less comfortable walking around in sandals or flip-flops. Instead of wearing closed-toed shoes to the beach, you should use the list of practical tips that our team at Feet First Clinic has put together.

Our team is made up of a group of experienced and knowledgeable foot specialists in Toronto — we provide high-quality foot care services and products, like customized orthotic inserts.

Continue reading to learn how you can beautify your feet before your next tropical vacation.

Exfoliate and Moisturize

Do you want your feet to look youthful and attractive?

The first thing you need to do is exfoliate and moisturize them.

To exfoliate your feet, you’ll want to find a pumice stone or foot scrubber. You can use these tools to remove dry, dead skin from your feet.

Once you’ve removed all of the excess skin from your feet, it’s time to moisturize them. Moisturizing your feet will keep them feeling soft and touchable for your entire vacation.

You should try to avoid getting moisturizer in between your toes — this can encourage fungi to grow. If you have a case of toe fungus, you should book an appointment with a licensed chiropodist in Toronto before you depart on your trip.

Tend to Your Nails

When you’re on a tropical vacation, looking down at cracked toenails can ruin your mood and make you want to hide your feet in the sand!

Damaged toenails can also lead to several different types of foot fungus.

These fungi can affect the appearance of your nails and make them:

• Brittle
• Discoloured
• Have an unpleasant odour

Additionally, if you have an untreated ingrown toenail, you need to make an appointment with us before you go. If left untreated for too long, ingrown toenails can result in harmful (and avoidable) conditions like bone infections and even ulcers!

Thankfully, if you contact one of our foot specialists before you go, we can remove your ingrown toenail in no time.

Paint Your Nails

Once you’ve dealt with any nail-related conditions, you’re free to paint your nails! This is something both men and women can do (a coat of clear nail polish goes a long way, guys).

Not only will this make your feet look better, but it can also give you an enormous confidence boost!

Whether you’re crossing a single border or an entire ocean, you need to make sure that your feet are vacation-ready before you go.

What better way to start off the new year right than by getting some new self care routines. Here are some tips on new foot routines to get you feeling your best:

Start off with a foot soak

Foot soaks are known to soothe muscles, hydrate your skin, and relax sore feet. Gehwol Fusskraft Herbal Bath has natural herbal extracts such as rosemary, mountain pine, lavender and high levels of urea which helps alleviate a lot of foot problems. This herbal foot soak ensures that calluses will be softened and strong odours will be eliminated.

An alternative but equally effective product is the Gehwol Bath Salts with rosemary extract which thoroughly cleanse your skin, strengthen your skin and improve circulation.

Exfoliate

After a good 15 minute foot soak, take your favourite pumice stone or foot scrub and exfoliate and polish your feet, especially the heels. Exfoliating your feet keeps them healthy by removing all of the dead skin. Dead skin can form calluses, build up bacteria and can clog pores. When dead skin accumulates along with a lack of proper hydration, you run a higher risk of getting cracks in your skin which create an opening for bacteria and fungus.

Clip your toenails

After you have dried off your feet, it’s time to give your toenails a trim. Always cut your nails straight across and leave the sides a little longer to prevent ingrown toenails. If longer sides irritate your nearby toes, check the width of your shoes or round them with a file. If you have any issues with ingrown toenails or have a hard time reaching your feet, come and visit Feet First to see one of our Chiropodists to get a medical pedicure.

Moisturize

The best way to finish off an at home pedicure is to moisturize with a high end moisturizer. Gehwol products are designed for the well-being of your feet. Each Gehwol product has high levels of urea which is a natural moisture retaining compound found in our skin. Gehwol Fusskraft Hydrolipid cream is excellent for daily use – it absorbs quickly into the skin and keeps your feet hydrated all day. Gehwol salve for cracked heels is an excellent evening cream especially for problematic dry heels. Gehwol soft feet cream milk and honey is perfect after a foot soak because it contains essential oils that quickly absorb into your skin. Daily moisturizing is necessary especially during the winter months when our skin experiences excessive dehydration.

Socks

According to the National Sleep Foundation, keeping your feet warm can help widen your blood vessels which helps with circulation and prepares your brain for sleep. The best socks for sleeping are loose in fit and soft in material. Microfiber and Merino wool socks are soft and breathable so they help prevent sweaty feet. Cashmere socks are also excellent for sleeping in because of their high breathability and softness. Be sure to change your socks daily and to keep your feet clean and dry to help prevent bacteria and fungus build up.

Air out your shoes

Before you go to sleep, take out your insoles or orthotics and let them dry. Better yet, spray them with Gehwol shoe and foot deodorizing spray which helps eliminate odour causing bacteria and fungus. Shoes and orthotics can also be cleaned with soap and water without causing any damage. Never place your shoes or orthotics in the washing machine as it can destroy the EVA material.

These new foot routines can be applied on a daily basis or at least 1-2 times a week.

If you are experiencing any issues or concerns with your feet, then come visit us at Feet First Clinic.