Common Foot Conditions in the Elderly

February 6, 2023

Age is just a number, but age starts to catch up with us at a certain point. As much as we want aging to slow, getting older comes with its fair share of aches and pains.

Few people age the same; it is a complex process. Environment, genetics, exercise, and many other factors mould who we become as we enter our elderly years. This also applies our feet. As we age, our feet become more susceptible to various conditions such as arthritis, plantar fasciitis, bunions, foot injuries and chronic pain.

Our latest blog is all about common foot conditions in the elderly and how to treat them.

What happens to our feet as we age?

Did you know that when you turn 70, you’ll be 25,550 days old? That helps put the body’s remarkable ability to withstand constant wear and tear into perspective.

Beyond just a number, there are also physiological changes that occur as we age. Your feet may get bigger. Your feet may widen. Muscles, tendons, and ligaments also wear down, putting you at greater risk of certain foot conditions.

You may notice you experience foot pain and other problems more often. Any number of the following may happen:

Weakness
Frailty
Exhaustion
Gait alteration
Balance difficulties
Increased swaying while walking
Decreased walking
Walking speed

As we age, it’s essential to check how you feel regularly. A bonus would be to have your feet checked regularly. Our team of expert foot specialists can help you manage acute and chronic conditions that affect the toes, feet, and ankles.

Most common foot conditions in the elderly

Foot conditions amongst the elderly may include bone injuries, toenail damage, foot deformities, and muscle and tendon damage. It’s important to note that most of these conditions are not specific to the elderly, but age contributes to increased risk.

Below we break down the following common foot conditions in the elderly and how to treat them:

Bunions
Osteoarthritis
Fat Pad Atrophy
Thickened or Discoloured Toenails
Gout
Plantar Fasciitis
Stress Fractures

1. Bunions

What are bunions?

A bunion is a deformity of the first metatarsophalangeal joint (“MTP” joint for short). The first MTP is the joint of the big toe. (Essentially, the big toe’s “knuckle.) Damage to this joint can cause bone misalignment over time. Eventually, the bone shifts and protrudes at the base of the big toe. Bunions affect approximately one quarter to one third of adults, and women experience the foot condition more often than men.

As we age, bunions worsen. Although there is no “cure” for a progressive foot deformity, you can lessen the effects and pain associated with bunions through several habitual changes.

How can I treat bunions?

You can choose either invasive treatment or non-invasive bunion treatment. In most cases, you can manage bunions with non-invasive treatments, though surgery is the only way to remove the bump altogether.

Footwear modification: Avoid tight shoes that squeeze the toes and ditch your high heels. You may also find that orthopedic shoes that stretch or come in wide widths effectively accommodate your bunion in your footwear. Shoe stretching is also an effective method for changing the structure of your current footwear.
Anti-inflammatories: Specific medication like NSAIDs or ibuprofen reduces joint inflammation and relieves pain.
Splints/aligners: Medical-grade bunion splints and bunion aligners help stabilize the joint. You can choose from medical-grade plastics or a toe sleeve based on your preferred rigidity.
Taping: A specialist tapes the joint to keep the big toe in place, prevent further misalignment, and manage pain and inflammation.
Supportive insoles or custom orthotics: Supporting your arches and correcting poor biomechanics can reduce pressure and strain on the first MTP joint.
Bunion exercises: Basic exercises to strengthen foot muscles can better support and stabilize the joint, thus decreasing pain over time.

The treatments you see above are all available at Feet First Clinic.

2. Osteoarthritis

What is osteoarthritis?

Osteoarthritis is not only the most common variant of arthritis; it is also one of the most common foot conditions in the elderly. Osteoarthritis is the “wear-and-tear” arthritis that causes degeneration of the cartilage in our joints. Reduced cartilage in our joints causes pain and can lead to other foot conditions like bone spurs. Your toes are most susceptible to osteoarthritis.

Age plays a significant role in developing osteoarthritis. Wear and tear of our joints accumulate over time. Also, post-menopausal women risk developing osteoarthritis through osteoporosis (low bone density).

How can I treat osteoarthritis?

Osteoarthritis is a degenerative condition, meaning what’s done cannot reverse. The cartilage in your joints doesn’t re-grow, so treatment aims to slow the effects of osteoarthritis and reduce pain. Effective treatment includes a combination of the following:

Active rehabilitation: Physiotherapy, massage, and exercise all help reduce the effects of osteoarthritis by promoting solid muscles. Stronger and more balanced muscles and feet reduce the strain on affected areas where you may have osteoarthritis.
Medication: Anti-inflammatories can help control inflammation.
Proper footwear: Specialized shoes can accommodate deformities of osteoarthritis (like bunions or hallux rigidus). The right shoes or boots can support your feet, provide balance, and offer cushion.
Custom orthotics: Orthotics can be customized to add or reduce your reliance on certain parts of your feet. Controlling the impact on affected joints can help prevent further joint damage by distributing the impact and weight elsewhere.
Limit awkward movements: If you find your joints are sore after a particular activity, consider reducing, modifying, or stopping the activity. For instance, if lunges hurt your foot, consider finding a replacement exercise.
Surgery: If the joint is damaged extensively, a doctor may recommend surgery. Surgery and removing part of a bony outgrowth can be effective if the sheer volume of bone buildup is the culprit.

If you experience osteoarthritis and are looking for orthotics, a gait analysis, or proper footwear, visit Feet First Clinic for solutions.

3. Fat pad atrophy

What is fat pad atrophy?

The heel fat pad is a cushion to absorb shock and distribute plantar force on impact. As we age, the heel fat pad gets atrophies and gets thinner. This can put you at a greater risk of heel injuries and other foot conditions. The increased pressure on the heel can cause you to overcompensate with other parts of your body, and weight distribution becomes unevenly distributed.

How can I treat fat pad atrophy?

You should reduce the pressure on your heel if you suffer from fat pad atrophy. Custom orthotics are effective as the personalized insoles provide padding and support and help distribute weight across the complex network of foot muscles. Be sure to also wear shoes with lots of padding and cushioning, like the ASICS Gel-Nimbus.

4. Thickened or Discoloured Toenails

What are thick or discoloured toenails?

Thick toenails and discoloured toenails are a byproduct of aging and are one of the most common foot conditions in the elderly.

As we get older, toenail growth declines. As such, nail cells begin to accumulate at a faster rate than nail growth. The accumulation of onychocytes (nail cells) causes thickened toenails. Alternatively, reduced circulation or acute trauma can cause thickened toenails.

Discoloured toenails, on the other hand, indicate damage to the nail or nail bed. Acute trauma to the nail causes discolouration, but so does reduced circulation. At an older age, we’re at a greater risk of diabetes and peripheral vascular disease. Both diabetes and peripheral vascular disease cause reduced circulation in our feet and discoloured toenails.

How can I treat thick or discoloured toenails?

Toenail treatment for thickening and discolouration varies. To properly diagnose your feet and nails, book an appointment with a specialist at Feet First Clinic. Our nail care services involve proper trimming and filing of the toenails, addressing any pain or discomfort, and educating patients on proper hygiene and care.

For more information, visit our nail care and treatment page.

5. Gout

What is gout?

Gout is a form of inflammatory arthritis targeting the foot’s joints. You may experience intermittent bouts of severe pain, including inflammation and hypersensitivity. During these episodes, any kind of activity becomes challenging, leaving you less mobile.

The prevalence of gout increases in older people. Elderly people are susceptible to gout for a few reasons: Renal function declines with age, there can be dietary changes, you may experience sudden weight gain, and certain medications for age-related conditions have indirect side effects that may lead to gout (i.e.: water pills, blood pressure medication).

How can I treat gout?

Before any treatment, the first step is to see a family doctor and a rheumatologist. Once diagnosed, you may be prescribed the following treatments, all of which aim to prevent future attacks, reduce pain, and improve quality of life:

Change your diet: Ditch food containing excessive purines. Avoid foods like red meat, certain types of seafood like sardines and mussels, alcohol, high fructose beverages, and yeast. Diet also impacts your weight. Maintaining a healthy and consistent diet can help reduce sudden weight gain and keep inflammation at bay.
NSAIDs: Non-steroidal anti-inflammatory drugs reduce joint inflammation. Alternatively, corticosteroids are an option if one doesn’t react to NSAIDs.
Stay or become active: Light-strengthening exercises, relaxing physical activity, and physiotherapy can improve quality of life and mobility in people with gout. Keeping your muscles strong also makes them less susceptible to inflammation build-up, which can trigger gout attacks.
Supportive footwear: Proper footwear can help you deal with any pain associated with gout as it reduces the impact on the joints.

6. Plantar fasciitis

What is plantar fasciitis?

Plantar fasciitis is a condition of the heel. The band of tissue on the underside of the foot gets inflamed and causes pain. Often, plantar fasciitis develops gradually over time. Changes in our body as we age can make this condition more common in the elderly.

How can I treat plantar fasciitis?

With proper care and treatment, most cases of plantar fasciitis heal with time. A foot specialist can guide you through the healing process and provide options for preventing it from recurring in the future.

There are several treatment methods available for plantar fasciitis.

Rest: Take a break, and let your heel recover by staying off your feet.
Supportive footwear: Wearing supportive footwear with strong arch support and a good heel counter is essential for managing and even preventing plantar fasciitis. Stability shoes are particularly helpful. Check out this article for our top recommended shoes for plantar fasciitis.
Rolling: Gently massage your heel using a tennis ball or frozen water bottle under the foot. Rolling helps massage and relieve the plantar fascia and encourages faster recovery.
Add stretching and strengthening exercises to your routine.
Shockwave therapy: Shockwave therapy delivers sound wave pulses to the injured fascia. This triggers your body’s the healing process, making for a natural recovery. Shockwave therapy is extremely effective for cases of plantar fasciitis persisting more than 6 months.
Taping: Taping the heel engages other muscles and tendons of the foot, reducing the load on the plantar fascia.
Wear a splint: A splint helps keep your foot stable while you sleep.
Supportive Insoles or Custom Orthotics: A good supportive insole, like Superfeet Green, is tried, tested and true for helping with plantar fasciitis. If that doesn’t work, or if there are biomechanical factors contributing to your plantar fasciitis, you can look into custom orthotics.

7. Stress fractures

What are stress fractures?

Stress fractures are micro-breaks of bones are another common foot condition in the elderly. When we age, bone growth slows, losing more bone than we generate. Our bone density also reduces. If your bone density drops too much, you develop osteoporosis. Weaker bones put the elderly at greater risk of stress fractures, whether acute, like when you fall or by too much repetition, like walking.

How can I treat a stress fracture?

The RICE method is critical to treating a stress fracture. Rest, ice, compression, and elevation. Untreated stress fractures can lead to bone shift, permanently altering the foot’s biomechanics.

Are you looking for solutions for your foot pain?

Everything you need is under one roof at Feet First Clinic. Our team is trained to handle your foot care concerns. Call us at 416-769-3338 or Book Your Assessment Today!

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May 16, 2022

5 Foot Pain Stretches for Women 65+

Mature feet need a lot of love and attention! They've been through a long life and walked many miles. Our bodies also change as we age, which makes feet more prone to several painful foot conditions. Many women over 65 are looking for easy yet practical solutions to their foot pain. Luckily, we've got the perfect collection of foot pain stretches for women over 65 who want to keep their feet in tip-top shape! The stretches we'll discuss today allow seniors to experience the benefits of healthy exercise without attempting a vigorous, intimidating program. In fact, you can do all of these foot pain stretches while sitting on a chair, couch or a floor mat. Some you can even do in bed! Click here to learn more about the benefits of stretching and why it's so important for treating and preventing foot pain. Let's get to it! Here are 5 foot pain stretches for women over 65: Ankle circles Toe spread-outs Towel stretches Golf ball rolls Heel stands 1. Ankle Circles Great for: Calf muscles Mobility and stability Ankle strength Weak ankles can have a significant impact on balance and mobility, making women over 65 prone to falls and injuries. As such, ankle circles are an easy stretch to perform regularly on your quest towards building strong ankles. Ankle circles primarily improve mobility and stability and are a suitable exercise for injury recovery. They target and strengthen your calf muscles, building a solid foundation for your feet and ankles. They're also a great way to test and improve your flexibility and range of motion. The movement is also great for breaking up inflammation and stiffness, and managing foot pain. Instructions: While sitting (or standing), lift one leg about two inches from the floor. Move your foot in a circular motion with your toes pointed. One repetition equals one circle, so perform up to five if you're comfortable. Then rotate in the opposite direction. Repeat with your other leg. Where You’ll Feel It: Ankles and lower calf Modifications: If you want to mix it up and up the intensity, you can try “Figure 8” exercises. They can be done while sitting or standing, and are very similar to ankle circles with the following variations: Instead of lifting your foot off the ground, keep your heel planted; only raise your toes and forefoot. While keeping your heel planted, move your foot in a figure 8 pattern (like you’re painting an infinity sign with your toes). 2. Toe Spread-Outs Great for: Bunions Strengthening intrinsic foot muscles Many women over 65 are all too familiar with bunions, a foot condition that targets older women much more often than men. The National Center for Biotechnology Information (NCBI) notes this may be due to women having weaker connective tissue in their feet and wearing tighter shoes and high heels for a large chunk of their lives. That said, toe spread-outs (sometimes referred to as “toe fanning” or “toe splays”) are among the best foot stretches for women over 65 who deal with bunions and want to reduce their pain. Toe spreads strengthen the intrinsic muscles (deep, hard-to-reach-muscles) in your feet, allowing them to support the affected joints. This lessens bunion-related pain over time, boosts movement and can help prevent the bunion from getting worse. It also helps with many other painful foot conditions, like osteoarthritis and rheumatoid arthritis. Toe spreads (also called toe splays) are a great exercise for your feet's intrinsic muscles. Instructions: While sitting, lift and spread your toes while keeping your heel planted firmly to the ground. Hold for a few seconds before repeating with the other foot. Where You’ll Feel it: Toes and the ball of your foot Tips: Start by moving your big toe (moving the big toe than the rest of the toes. Just moving that big toe is sufficient to reap the benefit of this exercise. Don’t worry if your toes don’t actually spread apart when you try this exercise. Just the attempt to spread your toes apart helps strengthen those intrinsic muscles. Modifications: If you’re having difficulty with this exercise, try spreading your toes upward while keeping the pinky toe on the ground. You can also try lifting one toe at a time, or using your hands to do it manually. To up the ante and reap the benefits of this exercise, you can increase resistance by trying it with a rubber band wrapped around your toes! In addition to toe spread-outs, you can check out these 5 simple exercises for bunions. 3. Towel Stretches Great for: Plantar fasciitis Tight calves Achilles tendonitis Like many other foot conditions, plantar fasciitis affects older adults more frequently than younger people. When you think about it, this makes sense, as older feet have a longer cumulative history of walking round, wearing ill-fitting shoes and withstanding wear and tear. Studies also show that seniors have wider, flatter feet than younger adults, making it more difficult for the foot's arch to support weight. Another exceptionally easy stretch, the towel stretch, is proven to help alleviate symptoms of plantar fasciitis. It can also help strengthen the Achilles tendon and aid those with Achilles tendonitis or other ankle issues. Tendonitis is an overuse injury, which means it affects older adults and athletes alike. Older adults may also have a weak Achilles tendon due to obesity, diabetes, arthritis, calf tightness, and other foot conditions that cause excess strain on the heel and tendon. Equipment: For this stretch, you'll need a towel (or exercise band) and preferably an exercise mat for comfort. You can also try doing it on a bed. Instructions: Sit on your mat, the floor or your bed with one leg extended in front of you with your other leg bent (knee pointing up) Wrap the towel around the bottom of the foot of the leg that's extended in front of you. Holding onto both ends of the towel, gently pull the towel towards you. This will flex your foot and slightly raise it above the ground. Hold this position for 5-10 seconds, then lower for a break, and repeat 3-5 times. Switch legs and repeat the process. Where You’ll Feel It: Plantar fascia area (by the balls and arch of the foot). You may also feel a slight stretch by the ankle, calf and hamstring (essentially, the backside of your leg) 4. Golf Ball Rolls Roll a ball under your foot to loosen tight foot muscles and relieve foot pain. Great for: Fatigued muscles on the bottom of the foot Blood flow Plantar fasciitis Everyone! The bottom of your feet take on the brunt of everyday activities, making them a critical area in need of foot pain stretches. They're the barrier between you, your shoes and the floor, which can mean constricted and tight ligaments and muscles. The slight pressure from rolling a ball along the bottom of your foot helps release and relax tight muscles; it’s essentially like a foot massage. Releasing tight muscles eases tension and strain on the joints. Relaxing these muscles also boosts blood circulation, so oxygenated blood can reach critical muscles and ligaments more efficiently, like those in your foot's arch. Giving the bottom of your feet a little love can also work wonders for the ever-so-common plantar fasciitis. Using a golf ball (or any ball you have on hand) to massage the bottom of your feet is a quick, easy and effective way to stimulate all of these benefits. Equipment: A golf ball. However, a can, frozen water bottle or therapeutic massage ball also works! Instructions: While sitting or standing, run your feet along with the golf ball (or substitution), so it hits all areas of the bottom of the foot. To establish a pattern, you can start by making a circular motion in the foot's arch before making your way towards the heel and the ball of the foot. You can also focus on tight areas of the foot. Where you’ll feel it: The underside of your foot. 5. Heel Stands Great for: Balance Blood circulation Here's another easy stretch for seniors to master! Heel stands work the anterior tibialis muscle in the front of the leg (by the shins) and the calf muscle (backside of the lower leg). These muscles play a critical role in moving and stabilizing our ankles, and lifting our feet when we move. Heel stands help prevent blood pooling and swelling in the lower limbs by stimulating blood flow. Since you can use a chair to do this stretch, they're also an excellent way to practice the art of steadiness and improve your balance - something important for older adults to help avoid injuries and falls. Equipment: A chair, countertop or steady object to use for balance Instructions: Stand directly behind a chair and lightly rest your hands on the chair's back - using it for balance. Slowly raise your toes while keeping your heels planted on the ground. Then lower your toes steadily back down. Try to repeat 10 times. Aim for 3 sets of 10 Where you’ll feel it: Mostly in your shins (front of your lower leg) and calves (back of your lower leg). You may also feel it in the heel and ankle region. Modifications: As you master your heel raises over time, you can depend less on the chair. For instance, you can try using just your fingertips to hold the chair, and eventually, you may not need it at all! Looking For More Tips And Stretches? Try These Out! Feet First Clinic Stretches Pinterest Board A Beginner’s Guide to Exercises for Relieving Arthritis: Part 1 A Beginner’s Guide to Exercises for Relieving Arthritis: Part 2 The Perfect Stretching Routine

April 18, 2024

Innovative Treatments for Common Foot Problems in 2024

Innovation has always been important in the healthcare world, with chiropody and innovative foot treatments being no exception! These days, with advanced foot care, you can enjoy pain management and comfort without resorting to a time-consuming ordeal like surgery. Let’s explore the services you can participate in thanks to innovation and great ideas! Innovative Treatments for Common Foot Problems in 2024 Confusing and lengthy procedures can cause you to neglect the foot condition you may be struggling with, so modern treatments should save you time and put you at ease! Here are some of the best innovative treatments available today: Shockwave therapy Custom orthotics Video gait analysis Onyfix Splinting and taping Shockwave Therapy Healthcare professionals have been using shockwave therapy to address musculoskeletal conditions since the 1980s. While the term “shockwave” can be off-putting, it’s a totally non-invasive procedure and most patients report very mild discomfort and no pain. Shockwave therapy is quickly shaping up to be one of the best Achille’s tendonitis, Morton’s neuroma, and plantar fasciitis solutions. It works by targeting injured tissues, boosting blood circulation and stimulating a natural healing response in our bodies. To learn more about shockwave therapy, click here. Custom Orthotics Orthotics date back to ancient civilization when humans started to realize their feet needed more support! As the centuries passed, they have become one of the most innovative treatments because now chiropodists and manufacturers can mold them to fit your specific needs. Custom orthotics treat a wide range of conditions and help correct your gait. To learn more, click here. Video Gait Analysis A video gait analysis uses technology and visuals to determine what type of unique gait (walking pattern) you have. Think of it as a much more advanced version of walking on a treadmill! It gives your chiropodist the insight they need to help you correct it and avoid pain as much as possible. To learn more, click here. OnyFix Imagine if you could alter your nail growth pattern without using invasive tools? Primarily used as an ingrown toenail treatment, OnyFix uses composite material to ensure your nails grow evenly and correctly! It’s one of the newest chiropody treatments and only became popular in North America within the past decade or so. To learn more, click here. Splinting, Taping and Correction Tapes, splints and other devices can help people manage foot deformities without surgeries. For example, patients often experience bunion relief with bunion correctors, which are both affordable and comfortable and put your toes in an optimal position. Splinting and taping can also do the same for various conditions! To learn more, click here.

April 15, 2024

Preventing Sports Injuries: Essential Foot Care for Athletes

For athletes, maintaining peak performance and preventing injuries is paramount. While much focus is often placed on strength training, conditioning, and proper technique, one crucial aspect that is sometimes overlooked is foot care. Our feet bear the brunt of athletic activities, absorbing shock, providing stability, and propelling us forward. So taking care of our feet is very important for preventing sports injury. The term "sports injury" refers to injuries most common during sports or exercise but are not limited to athletes. For example, factory employees may get tennis elbow, or those working retail may get plantar fasciitis or Achilles tendonitis. Generally, however, "sports injuries" occur in active individuals. In this blog post, we'll explore essential foot care tips for athletes to help prevent sports injuries and keep them at the top of their game. 1. Choose the right footwear The foundation of foot care for athletes begins with selecting the appropriate footwear. Different sports require specific types of shoes to provide adequate support, cushioning, and stability. For example, runners should opt for running shoes with ample cushioning and support, while basketball players may benefit from high-top sneakers for ankle support. Replacing worn-out shoes regularly is essential to maintain optimal support and cushioning. 2. Ensure proper footwear fit Improperly-fitted shoes may lead to foot problems, including blisters, bunions, and ingrown toenails. Athletes should pay close attention to the fit of their shoes, ensuring enough room in the toe box to prevent cramping and rubbing. Additionally, shoes should provide a snug but comfortable fit around the heel and midfoot. A proper fit around the low ankle prevents slipping and instability during activity. 3. Practice good foot hygiene Proper foot hygiene is essential for preventing fungal infections such as athlete's foot and toenail fungus. Athletes should wash their feet daily with soap and water, paying particular attention to the spaces between toes. After washing, thoroughly dry the feet, especially between the toes, to prevent moisture buildup, which can create an environment conducive to fungal growth. 4. Stretch and strengthen Incorporating stretching and strengthening exercises into your routine can help improve flexibility and stability, reducing the risk of injury. Focus on stretching the calves, Achilles tendon, and plantar fascia to maintain optimal range of motion and prevent tightness that can lead to injuries such as Achilles tendonitis and plantar fasciitis. Additionally, incorporate exercises that target the muscles of the feet and ankles, such as toe curls and ankle circles, to improve strength and stability. 5. Listen to your body The most crucial aspect of foot care for athletes is listening to your body and promptly addressing any signs of discomfort or pain. Ignoring pain or pushing through injuries can lead to further damage and prolonged recovery time. (Muscle injuries require an average of 2 to 3 weeks of recovery time.) If you experience persistent pain, swelling, or discomfort in your feet or ankles, seek professional medical attention to prevent further injury and expedite healing.

April 11, 2024

The Role of Nutrition in Foot Health

You are what you eat! This statement could not be more true, as the foods we consume help our bodies function at their best. The connection between nutrition and foot health isn’t widely known or obvious, but a healthy diet can work wonders for bone and joint health in the lower extremities. Eating the right foods for strong feet may also help you avoid painful foot conditions when combined with other foot care practices. Keep reading to discover nutrition and foot health secrets! How Good Nutrition Benefits Foot Health Healthy eating can lead to stronger feet by helping prevent excess inflammation. Inflammation can be protective and healing, but on the flip side, too much can lead to the following: Tissue damage Joint degradation (arthritis) Injuries and mobility issues Reduced bone density Moreover, a healthy diet supports proper blood circulation, which is essential for delivering oxygen and nutrients to the feet. Poor blood circulation can lead to cramping in the lower extremities, fatigue, varicose veins, and even ulcers, which are very dangerous for diabetics. Lastly, when we fuel our bodies with whole foods and don’t overeat (it’s okay to indulge on occasion!), we can maintain a healthy weight. Living your life at a healthy weight poses many benefits for your feet, including: Enhanced mobility and flexibility Decreased strain on the foot (your feet are carrying less weight, which is extra important when you have flat feet) Improved circulation to the feet Less edema and water/salt retention The Best Healthy Diet for your Feet Now let’s get to the fun part — exploring all of the yummy and nutrient-rich foods you should eat for strong feet! Check below for a list of the top choices to help your feet feel great. Keep in mind you can eat many more foods than these; we just think these options stand out as foot health power foods! Salmon: Rich in omega-3 fatty acids, which help reduce inflammation and promote joint health. Leafy greens: High in vitamins and minerals like calcium, magnesium, and vitamin K, which are essential for bone health. Berries: Packed with antioxidants that help reduce inflammation and improve circulation. Nuts and seeds: Good sources of healthy fats, vitamins, and minerals that support overall foot health. Greek yogurt: Contains calcium and probiotics, beneficial for bone density. Turmeric: Contains curcumin, a compound with anti-inflammatory properties that can alleviate foot pain and swelling. Avocados: Provides healthy fats and potassium, essential for maintaining proper muscle function and reducing cramping. Beans and legumes: High in fiber, protein, and various nutrients that support overall health and can help prevent foot-related complications like diabetes. To learn more about great foods for foot health, read here. In terms of what to avoid or eat in moderation, foods that cause inflammation are the main culprits. These include: Red and processed meats Baked goods and pasta made with refined carbohydrates Deep fried foods High-sugar foods like candy and soda Foods with trans fat (certain types of butter, chips, etc)

April 4, 2024

The Science of Walking: How Foot Mechanics Impact Your Health

Today we delve into the relationship between walking and health, with a specific focus on foot mechanics and how crucial they are. The impact walking has on your overall health is something most people don’t think about in their day-to-day life. But foot motion science suggests everyone should learn about this topic! When your walking pattern is compromised, even slightly, it can put you at risk of developing foot pain, in addition to heel and ankle pain, back pain, knee pain and even hip pain! This can wreak havoc on your overall life as you experience worsening discomfort. Let’s explore more about the connection between your walking pattern and overall health! The Connection Between Walking and Overall Health To start, here are some basic tidbits of info to remember: The scientific term for “walking pattern” is gait. There is an inverse relationship between musculoskeletal foot conditions and your gait. Foot issues can lead to gait abnormalities as you try to accommodate new pain while still getting to the places you need to go. However, abnormal walking patterns can also put you at risk of developing additional problems. In addition to pre-existing foot conditions, risk factors that may lead to gait abnormalities include age-related foot changes, your foot type (flat feet or high arches), having foot/ankle injuries in the past, balance and neurological disorders, and ill-fitting and low-quality footwear. Common Types of Gait Abnormalities and How They Affect Our Health Two gait abnormalities we see a lot at Feet First Clinic are overpronation and supination. Overpronation is synonymous with flat feet and the resultant issues that develop when you have a flat/fallen arch. When you “overpronate,” your foot rolls inward excessively as you stride forward. Supination is when you place too much weight on the outside of your feet. These walking patterns are often subconscious and your way of trying to adjust to having “non-typical” feet. Gait abnormalities can completely mess with your lower extremities. In more scientific words, they affect your feet and ankles and lead to misalignments in the lower body, which may contribute to issues such as knee pain, hip discomfort, and lower back problems. This is because your body’s skeletal system is connected and everything must work in harmony. You are also more prone to injury when you overpronate! Lastly, there are many specific versions of gait abnormalities. One may not overpronate or supinate, but different types of pain can result in various compensatory movements. Check out this valuable resource from Stanford Medicine for more. Treating Abnormal Walking Patterns Don’t worry if you think you may have a gait abnormality. Unless your walking pattern is caused by a severe medical issue, you can often work hard at correcting it. There are many services, medical devices, and products you can try. Foot assessment: Understanding your feet is the first step (no pun intended!). Video gait analysis: This will provide valuable insights into biomechanical issues, your foot type, and any noticeable abnormalities. Custom-made orthotics: Orthotics work by improving your gait, over time, and with correct usage. Strengthening and balance exercises: These improve muscle strength, coordination, and stability. Surgical interventions (in severe cases of foot deformities, for instance, bunion correction). Footwear modifications: Medical shoes and stability/motion control shoes can often help. Focusing on your posture: This helps properly align the body’s skeletal structure. Remember: everything is connected, from head to toe!

April 1, 2024

Spring Footwear Trends 2024: What’s Hot for Healthy Feet

As the seasons transition and we bid farewell to the winter chill, it's time to update our footwear game for the vibrant days of spring. This year, the trends are about combining style with functionality, ensuring your feet look and feel good. From casual sneakers to rugged hikers, here are the top trendy shoes for spring footwear trends for 2024 that will elevate your style while keeping you comfortable and prepared for whatever the season throws. Sneakers Sneakers, particularly those embodying Converse style, combine timeless fusion and a bit of flair. Pair them with jeans for a laid-back vibe, or dress them up slightly for an elevated look. Ara Fusion Lilly First up on our list of trendy shoes for spring 2024 are the Ara Fusion Lilly sneakers in a sleek grey hue. These sneakers blend style and comfort effortlessly, making them perfect for the transitional period before summer arrives. Their classic sneaker silhouette and subtle grey colour are versatile enough to pair with any outfit, from jeans and a tee to a casual sundress. Plus, their stretchable, breathable construction is perfect for accomodating bunions and hammertoes, so your feet stay relaxed and comfortable all day. Slip-ons Slip-on sneakers allow individuals to slide them on and off effortlessly with no fuss. Wear slip-ons to run errands or to more casual outings without sacrificing comfort and style. NAOT Okahu Slip-ons are a must-have for any spring wardrobe, and the NAOT Okahu in black is a stylish choice that ticks all the boxes. These sleek slip-ons feature a minimalist design with a comfortable footbed that moulds to your feet for a personalized fit. Whether running errands or meeting friends for brunch, these shoes will keep you looking effortlessly chic while providing the support your feet need. They're perfect for those days when you're on the go. Transitional sneakers Transitional sneakers are another one of our top spring footwear trends. Their adaptable nature allows wearers to effortlessly go from work, to errands, to city strolls, complementing a range of outfits and lifestyles with their understated yet contemporary allure. Clarks Nalle Lace For a versatile shoe that seamlessly transitions from day to night, look no further than the Clarks Nalle Lace. These sneakers feature a classic lace-up design with a modern twist, making them perfect for the in-between period before summer arrives. Their lightweight construction and breathable materials ensure your feet stay comfortable all day, while their sleek silhouette adds a touch of sophistication to any outfit. Whether heading to the office or out for a night on the town, these sneakers have you covered. Clarks Craft Swift Men, step up your shoe game this spring with the Clarks Craft Swift. These casual shoes combine style and functionality, making them perfect for everyday wear. Whether running errands or meeting friends for a casual outing, these shoes will keep you looking sharp and comfortable. Their durable construction and supportive footbeds ensure long-lasting wear, while their classic design adds a touch of sophistication to any ensemble. Their versatile black colour makes them easy to pair with any outfit. GORE-TEX sneakers Engineered with GORE-TEX membrane, these sneakers offer exceptional waterproofing and breathability, keeping feet dry and comfortable in any weather. ASICS Gel-Sonoma GTX For adventurous souls who love to explore the great outdoors, the ASICS Gel-Sonoma GTX hikers are a must-have for spring 2024. Thanks to their GORE-TEX construction, these rugged shoes are designed to tackle any terrain, from rocky trails to muddy paths, while keeping your feet dry and comfortable.

March 25, 2024

Fashionable Footwear for Sensitive Feet: Style Without Sacrifice

In the realm of fashion, footwear often takes center stage. However, finding stylish footwear for sensitive feet that provides comfort can seem like an elusive quest. Fear not: whether you're dealing with conditions like bunions, plantar fasciitis, or have feet that demand extra care, we'll explore a range of footwear brands that cater to sensitive feet without compromising style. Best for cushioning Mephisto Mephisto is renowned for its commitment to crafting footwear that marries fashion with function. Their shoes feature advanced cushioning and support systems, making them ideal for individuals with sensitive feet. Their footbeds are made of cork, a natural material that is naturally shock absorbent and anatomically contoured for the foot. From sleek sneakers to sophisticated loafers, Mephisto offers various styles to suit various tastes and occasions. The Mephisto Hester sandal features a cushioned cork footbed with a deep heel cup and strong arch. It is perfect for summertime outings, casual strolls or as an indoor slipper. Asics While Asics is primarily known for its performance-oriented athletic shoes, the Gel-Nimbus line caters to those seeking superior comfort and support. The Gel-Nimbus utilizes innovative gel cushioning technology to provide excellent shock absorption. They're excellent for individuals with sensitive feet who lead active lifestyles, whether you're hitting the gym or running errands. Best footwear for width and fit Clarks Clarks have long been synonymous with comfort footwear, and its commitment to quality and craftsmanship shines through in every pair it produces. With a focus on ergonomic design and premium materials, Clarks' shoes relieve sensitive feet without compromising style. Some of their shoes are also available in different widths, from narrow to wide, like the Nalle Lace. This stylish sneaker is available in width with and also comes with a zipper to make it easier to take on and off. Clarks also makes a variety of high-end dress shoes, which are a great option for the style-conscious. Ara Ara is another brand renowned for its dedication to comfort and innovation. Their shoes feature cushioned footbeds, flexible outsoles, and adjustable closures, making them an excellent choice for individuals with sensitive feet seeking style and support. The Ara Lilly has a soft cushioned footbed with a stretchable woven upper. It provides maximum comfort and sophistication for any occasion. Portofino Portofino specializes in crafting footwear that seamlessly blends fashion-forward design with orthopedic support. Their shoes feature anatomically shaped footbeds and shock-absorbing soles, catering to the needs of individuals with sensitive feet without compromising on style. Additionally, Portofino offers shoes in H width, which are slightly wider, providing more room and comfort. They also have a more comprehensive tread depth. For instance, the DY-5068 is a favourite. It features a removable insole, allowing you to insert your orthotics, and a zipper for in-and-out ease. Best seamless footwear Seamless footwear is excellent for sensitive feet as fewer friction points come in contact with the foot. Anodyne Anodyne is dedicated to providing therapeutic footwear solutions for individuals with foot ailments. Their shoes feature extra-depth designs, seamless interiors, and accommodative toe boxes, making them an excellent choice for those with sensitive feet seeking relief without sacrificing style. They also accommodate foot sensitivities for people with diabetes. The Anodyne No. 23 is designed with comfort in mind. It features a roomy toe box and plush cushioning, ensuring all-day comfort without compromising style. APEX APEX specializes in crafting shoes that cater to the unique needs of individuals with foot conditions such as arthritis, diabetes, and neuropathy. Their shoes feature innovative technologies such as pressure-relieving insoles and stretchable uppers, providing unparalleled comfort and support for sensitive feet. The APEX Ambulator Conform Oxford is engineered for comfort and stability. This Oxford-style shoe features adjustable closures and a removable orthotic insole, making it ideal for individuals with sensitive feet seeking style and functionality. Best footwear with natural materials Certain materials in shoes can aggravate sensitive feet. If you have skin sensitivities or allergies, you may develop contact dermatitis, which can cause a red rash and itchiness, and even skin blisters. Possible allergens in footwear that can lead to contact dermatitis include rubber, the glue that binds your shoes together, a nickel buckle on a sandal, chromates, formaldehyde, or paraphenylenediamine (a type of dye). If your shoes give you a rash or redness, you can try footwear with natural materials. Our picks include: NAOT Shoes crafted from natural materials have garnered widespread acclaim for their comfort, sustainability, and timeless appeal. Among the pioneers in this domain stands NAOT, renowned for its innovative use of cork beds in crafting footwear that melds impeccable comfort with eco-consciousness. NAOT's cork beds are ingeniously designed to conform to the wearer's foot contours, providing unparalleled support and cushioning. Sourced from renewable cork oak trees, this material delivers superior comfort and embodies the brand's commitment to environmental responsibility. One such option for summer is the NAOT Amadora, which is wrapped in suede and moulds to the shape of the foot with each wear. Mephisto Similarly, Mephisto has carved a niche in natural-material footwear, prioritizing comfort and style. Embracing premium leathers, cork footbeds and other natural textiles, Mephisto integrates advanced technologies into its designs to deliver optimal support and flexibility. Whether strolling through urban streets or traversing rugged terrain, Mephisto shoes offer a harmonious blend of form and function, appealing to the discerning consumer seeking quality craftsmanship and sustainable elegance. The Mephisto Izae is a casual-looking sneaker with optimal comfort, fit and a leather lining.

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