Category: Prevention

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.

Pregnancy

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?

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

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

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

• 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!

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

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.

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Gehwol Med Deodorant Foot Cream – $20

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.

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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.

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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.

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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.

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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.

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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.

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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.

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Naot Scandinavian Footbed Footwear – $50

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.

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Infracare bunion exerciser – $14

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

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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!

As the workforce goes increasingly remote, Canadians are sitting more than ever. For those who work office jobs, long hours in a chair in front of a computer is commonplace. On the one hand, working an office job means you’re likely commuting, either by foot, bike, transit or by car. At least with commuting, you’re moving in one way or another. At home, you can go an entire day without reaching 500-1000 steps. The long-term effects of sitting can be real, and serious. The remote work trend may continue too. In fact, two-thirds of Canadians who currently work from home expect the trend to continue, according to research by the Angus Reid Institute. Whether that will actually occur or not is another question.

According to Statistics Canada, Canadians are sedentary for, on average, 10 hours per day. (This number grows as we age too.) Statistics Canada also cites a study from 2010 stating that “research has shown that physical inactivity or sedentary time is associated with higher risk for chronic conditions such as obesity, diabetes, and cancer independent of physical activity levels.” Regardless of the workplace, there’s no doubt about it: people sit for long periods of time. Combine sitting at work with sitting elsewhere: on your commute, when you’re eating, or relaxing on the couch. It wouldn’t be a shock for some people to say they spend more hours in a day sitting than in any other position. Sitting for prolonged periods of time can have several of effects on our body. The effects extend to our feet and legs too.

Common Foot Conditions Associated With Sitting

It’s important to start off by saying that foot conditions can arise from sitting, or they can arise from the opposite: being on your feet all day. Regardless of your line of work, your Job Affects Your Feet in different ways. Remember: a balanced approach to foot care, and spending 5-10 minutes each day with some self-care will go a long way. At Feet First Clinic in Toronto, we can help you with a plan of preventative care, and can help you with whatever foot pain or discomfort you experience.

Below you’ll find a list of foot conditions linked to sitting for long periods of time.

Deep Vein Thrombosis (DVT)

Deep vein thrombosis (DVT) occurs when a blood clot forms in a deep vein in your legs. DVT can cause leg pain or swelling. Especially when sitting, blood pools in your legs, and blood flow lessens. This can lead to blood clots as your blood isn’t entering and exiting your lower extremities as quickly.

Edema

Edema is the medical term for swelling. Have you ever noticed that your legs are more swollen later in the day, especially because of sitting? Edema occurs when your blood vessels leak fluid into nearby tissues. There are some related conditions including lymphedema, peripheral edema, and pedal edema, all of which are variations of swelling.

Varicose Veins

Varicose Veins are swollen, twisted veins that are typically visible just below the surface of the skin. The actual cause is weak or damaged vein walls and valves. Beyond visible signs, there several symptoms of varicose veins. These include: bulging, bluish veins; swelling; aching pain; a feeling of heaviness in the legs and feet; itching; changes in skin color; and nighttime leg cramps. Those who sit for long periods of time may be at an increased risk of developing varicose veins in their legs.

Chronic Venous Insufficiency

Chronic venous insufficiency (CVI) occurs when your veins are unable to properly transport blood back to your heart. This inability causes swelling and blood to pool in your legs. Valve damage may occur as a result of sitting for extended periods of time, and from general inactivity. This is largely due to the valves being weakened, and blood pressure rising to compensate. CVI occurs more in those aged 50 and over, and it’s more common in women than in men.

Does it Matter how I Sit?

The most popular perception around sitting is sitting cross-legged. Although varicose veins can form due to heightened blood pressure, it’s not because of sitting. In fact, the effects of sitting don’t extend to causing varicose veins. That’s a myth, says one doctor.

“Crossing your legs does not cause varicose veins. They result from an intrinsic problem with the veins themselves. Standing for long periods of time is another habit that has been questioned as a cause of varicose veins. In truth, standing may exacerbate existing problem with veins but should not cause them.”

Additionally, how you sit can affect other parts of your body including your neck, back, shoulders, and arms. Although not directly connected, poor posture can lead to problems in your legs and feet. You should also be cognizant of how your feet are planted on the floor. Aim to have flat feet, with weight distributed evenly, instead of putting undue pressure on the outside or inside of your feet. This is particularly important if you suffer from conditions like hallux limitus, hallux rigidus, or bunions.

How to Reduce the Effects of Sitting

Take the following precautions and incorporate a few of these tips into your routine to reduce the long-term effects of sitting.

• Proper footwear: Even when we’re sitting we put pressure on our feet. Invest in proper footwear and avoid high heels when possible if you know you’ll be sitting for 8-10 hours. Even if you keep a pair of sneakers under your desk, you can easily swap in and out of various footwear. (If your workplace has a dress code, for example.) Here at Feet First Clinic, we carry top-of-the-line Orthopedic Footwear, and can Properly Fit You to a pair of shoes that fits your body’s needs.
• Compression socks: Compression Socks can help with blood flow, and can help reduce swelling in your legs.
• Get up and move: Set a timer, or only fill up your water bottle halfway as an excuse to get up and walk around every hour. Try to sprinkle in physical activity throughout the day to break up long periods of sedentary (in)activity.
• Proper chair: No more sitting on your couch or a kitchen chair all day for work. Invest in a proper ergonomic chair and your entire body will thank you. In many cases of foot conditions, the problem stems from other parts of our body. We only feel pain in our legs, but the source of the problem is elsewhere. Address the condition, not the symptom.
• Use a standing desk: The advice here would be to use a standing desk. But, not just a standing desk. Swap in and out of using a sitting desk, and a standing desk for a more balanced lifestyle. If you don’t have room or access to a standing desk, consider taking some of your calls while standing up or while out for a walk.

Your Foot Care Solutions Live Here!

All under one roof! Our team handles 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 Click Above to Book Your Assessment Today!

Sometimes our kids can seem invincible. High energy levels and excitement are some definable features in children. Despite this, it’s our job as parents to make sure they are as healthy as possible. If your child complains about foot pain or a foot problem, you should pay attention, seek advice and look into treatment options. They may be experiencing one of the most common foot conditions found in children.

5 Foot Conditions Common In Children: 

• Flat Feet
• Plantar Warts
• Ingrown Toenail
• Toe-Walking
• In-Toeing

Flat Feet

Flat feet are one of the most common foot conditions for children. It is normal for infants and young children to have flat feet, and the problem usually goes away on its own as kids age, due to their muscles growing stronger and soft tissues solidifying. If your child is beyond age 9 or 10 and the arches in their feet haven’t become pronounced at all, you may want to ask if they’re experiencing any foot pain. Flat feet are not always painful, but if your child complains about persistent pain when walking or running, you should consider treatment options.

Treatment for flat feet typically involves an overhaul of your child’s footwear. If your child is overweight or sporting ill-fitting shoes, it can make the pain worse. You should seek guidance from your child’s paediatrician, and potentially a Foot specialist. They will likely recommend a pair of accommodating, comfortable shoes tailored to your child’s needs, as well as Custom Orthotics. You should also try not to let your child wear bad shoes with poorly constructed soles that further exaggerate the flatness of their feet — think flip-flops or flats.

Plantar Warts

Another one of the most common foot conditions for children, as well as adults, are plantar warts. Plantar warts are found on the burdened areas of the foot, such as the heels and the ball of the foot. They are caused by a certain strain of the Human Papillomavirus(commonly known as HPV). You should be mindful of your child running around barefoot in public spaces, such as swimming pools. Likewise, you should also make sure your child’s feet are shielded and protected from the virus by ensuring any small cuts or scrapes are covered with a bandage. Your child’s plantar warts may go away on their own, but sometimes specialized treatment is required.

Treatment Methods Used to Target Plantar Warts:

• Salicylic Acid: Products with salicylic acid will soften the skin on your child’s feet, and shed the outer layer of skin quickly. A qualified Chiropodist may recommend this, and will painlessly peel the wart off after application of the product for some time. This is arguably the least intimidating treatment method for a child with a persistent issue with plantar warts.
• Needling: It’s likely you’ll want to avoid any treatment containing the word “needle” when it comes to children. However, this process can eradicate all plantar warts by focusing on one. The process includes puncturing the wart 100 times to trigger an immune response.
• Cryotherapy: A foot specialist will gently apply a cotton swab with liquid nitrogen to the problem area, this will freeze the wart. Cool, right? The area eventually forms a protective blister, and after a few rounds of this the wart will be gone for good. It may be a little painful for your child, so talk to them about how beneficial it will be in the long run and make them feel brave!

Ingrown Toenail

An Ingrown toenail can be a painful nuisance for your child. They present themselves as small, red areas of swelling on your child’s skin, close to the toenail. They are typically harmless, but you should make sure they don’t become infected. An infection could cause the redness to spread, further aggravate foot pain, and lead to blisters.

If the Ingrown toenail doesn’t go away, your child can see a foot specialist who will be able to:

• Gain access to the ingrown toenail and trim it.
• Recommend antibiotic cream in the presence of infection. Oral antibiotics may also be prescribed.
• Recommend at-home care, such as using Epsom salt in a foot bath. Epsom salt can reduce pain and prevent infection.
• Recommend over-the-counter pain relief, such as Tylenol and ibuprofen.
• If your child has a persistent problem, they may suggest performing a minor surgery on the nail bed/toenail.

Toe-Walking

Toe-Walking is a lot like what it sounds like. Common amongst growing children, toe-walking occurs when a child underutilizes their feet when walking. The child will step with just the ball of the foot —- imagine something similar to tiptoeing. Although it is rare, if your child is toe-walking after age 2, they have adapted to an abnormal gait. Health professionals are actually unable to understand the reasoning behind toe-walking in most cases. Your child should be encouraged to develop a normal gait, in which case a Video Gait Analysis can help.

In-Toeing

Sometimes referred to as “pigeon-toed,” you may be noticing your child is walking or running with their feet pointed towards each other rather than straight ahead. Children younger than 8 years old usually stop doing this, but in some cases a child will continue in-toeing. You may want to take note of ways you can correct this relatively harmless foot condition and encourage normal development.

A foot specialist may recommend special shoes for infants, which can work wonders and be preventative. In rare cases, a surgical procedure aimed at aligning the thigh bone or shinbone may be required for an older child. You’ll want to avoid any future complications, such as a lopsided gait (can lead to future foot pain) or painful foot conditions, such as bunions.

If a surgery recommended, your child may be scared and need reassurance. Be sure to do your part by comforting them. You can explain to them in a calm manner that there will be no complications with this type of procedure, and that the outcome will greatly improve their quality of life.

Have No Fear!

We have all your solutions under one roof. Call or Book Today and we’ll have you and your child 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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