Common Foot Problems in Women: Treatment and Prevention

Written by Erica Halpern on April 20, 2023

Last updated April 30, 2026

Medically reviewed by Connie Christou, D. Ch.

Since women are more likely to experience foot pain and conditions, a significant focus of women’s health should always be foot health. According to Foot Health Facts, narrow footwear that cramps the forefoot and squeezes the toes is the primary reason women are prime targets for foot health issues. Furthermore, common foot problems in women can arise after years of wearing shoes with little arch support and unstable heels. Today’s article will discuss the most common foot problems women struggle with and prevention and treatment options.

Common Foot Problems in Women

Plantar Fasciitis

Medical News Today notes women risk developing plantar fasciitis more than men. This may be due to post-pregnancy foot changes and the effects of wearing unsupportive footwear for years; both can lead to plantar fascia strain and subsequent stabbing heel pain. The best way for women to prevent and treat this painful condition is to only wear high heels on special occasions and choose comfortable heels with cushioning and a stable heel. For daily activities, opt for shoes with sufficient arch and heel support (most important) and thick soles and cushioning. But it’s also important to find shoes with that create a healthy environment for your feet (i.e.: enough room in the toe box, breathability, etc.) to prevent other conditions.

Maintaining a healthy weight can also prevent too much pressure on the plantar fascia. To help, women can stretch their feet and perform daily exercises that work the plantar fascia and calf muscles (see an example below!). And lastly, orthotics with arch support can distribute the pressure on your feet more evenly.

Bunions

Low-quality footwear is a contributing factor in the development of bunions in women, but genetics can also play a significant role. One of the main structural contributors is low arches or flat feet. This foot type often leads to improper alignment—specifically overpronation—which places excessive pressure on the big toe joint. Over time, this added stress can cause damage and lead to the formation of a bunion at the base of the big toe. Bunions may also be at their worst during menopause or pregnancy.

Some women may require surgical intervention to correct severe bunions, but many can manage their symptoms with non-invasive treatments. Options such as bunion pads, supportive inserts, custom orthotics, and regular rest combined with compression and ice can help reduce discomfort. Orthotics are especially important, as they address underlying biomechanical issues that place excess strain on the joint at the base of the big toe, helping to redistribute pressure more evenly. This can go a long way in slowing the progression of a bunion. Another key preventative measure is choosing proper footwear—shoes should provide adequate support and have a wide toe box to avoid crowding. Since cramped toes are a major risk factor, avoiding narrow or tight-fitting shoes is essential for long-term foot health.

Arthritis

Research suggests post-menopausal women suffer more from osteoarthritis than men because of estrogen fluctuations. There may be a connection between pre-menopausal estrogen levels and joint and cartilage health.

Targeted exercises are one of the best ways to prevent and treat most types of arthritis (not just osteoarthritis!). Moreover, Feet First Clinic’s beginner’s guide to exercises for arthritis Part 1 and Part 2 outline beneficial exercises, the steps involved and why they’re so useful. These routines also consider that arthritis can be very limiting and ensures all movements are manageable. Other forms of treatment include braces or canes (in severe cases), anti-inflammatory pain relievers, orthotics that support the ankle and the foot (also good for prevention), physiotherapy and orthopedic footwear.

Hammertoes

Like bunions, hammertoes affect women because they are more likely to wear excessively tight and unsupportive shoes, causing the toes’ middle joints to bend more and more over time.

To avoid and manage pre-existing hammertoes, ensure your shoes have at least half an inch of room between the toes and the end of the shoe. Additionally, women should avoid high heels on most days and only wear them if the heel is a “reasonable” height. It may also be wise to buy shoes with stretchy fabrics and avoid excessive fabric layers. They can force your toes into uncomfortable positions and make it difficult to accommodate pre-existing hammertoes. Inserts and pads can also be helpful for women by positioning the toes and feet more favourably. Furthermore, a chiropodist or podiatrist can use a splint or some tape to fix your toe in the proper, straight position.

If the hammertoe is flexible, meaning that it can be straightened manually, a flexor tenotomy may also be an option. This is a non-invasive surgical procedure whereby a chiropodist loosens the tendon that is causing the toe to curl.

Medical device places toes in favourable position — Several medical devices can help with toe conditions

Are you Likely to Experience one of These Conditions?

Conditions that affect women are avoidable and highly treatable following an appointment with one of our chiropodists! But to get started on your path towards prevention, you can swing by anytime during our business hours and our friendly foot staff will help you with a shoe fitting!

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

About Author: Erica Halpern

Erica is the operations manager at Feet First Clinic. Since 2021, she has been writing, researching and editing website and social media content. She also oversees Feet First Clinic’s daily and strategic operations to ensure the best possible experience for our clients. Her goal is to ensure patients are equipped with the knowledge and solutions they need to help with their pain.

Learn more about Erica Halpern

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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

May 7, 2026

Ditch the Flip Flops This Summer

Summer is just around the corner, which means you can finally put your leather boots away and slip on footwear that’s more appropriate for the humid weather. You’ll be tempted to grab a pair of breezy flip flops from the back of your closet. Flip flops sound like the best choice for summer fashion, but in reality, they’re terrible for your feet. If you want to get ready for hot weather and trips to the beach, you should ditch your flip flops and find replacements that are better for your body. What’s wrong with flip flops? Essentially, your average flip flop doesn’t offer any arch support for the foot. The material is thin, flat and offers very little grip. The only thing holding it together is a thong strap wedged between your big toe and second largest toe. The lack of arch support causes increased strain on the plantar fascia, and can lead to plantar fasciitis (inflammation of the ligament that connects the heel of the foot with the toes). The pain can be so powerful that it can be hard to get out of bed and walk to the bathroom first thing in the morning. Another one of the reasons why flip flops are terrible for your feet is that your toes have to clench and grip the sole of the shoe so that it lifts with each step. This design flaw puts a lot of strain on your toes when you’re walking for long distances. The toe-gripping action can cause metatarsalgia or lead to clawed toes. It gets worse when the terrain adds more resistance, like sand, or when you’re trying to move at a faster pace. In addition to plantar fasciitis, wearing the lack of arch support and repetitive toe-clenching from flip flops regularly can also lead to the following health problems: Ankle sprain - due to lack of ankle support and stability Bunions - due to the lack of arch support and structure. This causes low-grade toe-off, which twists the foot during the toe-off part of the gait cycle instead of pushing off under the big toe the way the foot was designed for. Tendonitis - due to the sustained gripping and clawing. Corns - due to the lack of support, which can cause a build up of pinpoint pressure under the balls of the feet. Rotation of the forefoot onto the lesser toes can also cause corns in between the toes. Hip and Knee pain - due to the inability to have a long stride and no proper toe-off. Flip flops cause a shuffling gait pattern, which makes the hips and knees overcompensate. Changed gait - The altered toe-off, lack of arch support, sustained clawing and inability to take proper long strides cause a "shuffling" gait pattern. This has a domino effect on other parts of the body. Sesamoiditis - The thin soles of flip flops don't provide enough cushioning for the big toe. Achilles tendonitis or calf pain - The flat soles of flip flops do not have any "rock" (or curvature at the toes) to them to help with the toe-off of the gait cycle. This causes calf fatigue. What can you do instead? Ditching your cheap flip flops doesn’t mean you have to put on heavy boots or running shoes. You can go to a foot clinic, where the knowledgeable staff can help you find summer-friendly options that won’t leave you rubbing your heels after taking a long walk through the park or icing your arches after a trip to the beach. There are lots of brands out there that take arch support and comfort in mind when they design summer footwear. Look for sandals with strong, defined arch support, a deep heel cup, metatarsal padding, cushioning and shock absorption. Some companies even make flip flop style sandals with good arch support, cushioning and a curved structured sole. These will be much kinder to your body than any pair that you can pick up at a beach-side kiosk. It’s true that flip flops can be a convenient wardrobe choice. They’re portable, easily replaceable and they’re oh-so-cheap. You could get a pair for under $5. But, the physical problems they cause are not worth their low price. This summer is your opportunity to take better care of your feet!

April 30, 2026

Two Types Of Footwear: Which Is Best For You?

Our feet are what hold us up --- every single day! Whether it's at work for 8 hours or more, or during our morning exercise routine, healthy feet are essential for many of our daily activities. Therefore, you should invest in your foot health. Improper footwear can lead to various foot conditions, so you're better off ditching those bad shoes and looking for the perfect fit. Knowing the right shoe for you is important, but narrowing them down based on your specific foot type can be challenging. To help educate you on the differences, we will break down the 2 most common types of footwear. Keep in mind, we're not talking about high heels, sneakers, etc. We're specifically breaking down the 2 types of footwear based on their structural characteristics and how they will compliment your feet. Importance of Knowing Your Arch Mechanics It’s important to learn the structure of your feet, specifically your arch, as it provides some hints as to what the best shoe might be for you. A simple test, called the Wet test, can help sometimes determine your arch type. But to know for sure, it's recommended to get a foot assessment by a chiropodist. The wet test process: Dip the soles of your feet into water. Stand on a piece of paper. When you step off, you should see an imprint of your foot which will show you your arch type. Seeing half of your arch (the middle portion of your foot) indicates a normal arch, while seeing the majority of your arch on the paper indicates you have flat feet (or a low arch). Conversely, seeing minimal arch indicates a high arch. Now that we know this, we can look into the 3 types of footwear. 2 Main Types of Footwear are: Stability Neutral Stability Normal, flat and low arches are best suited for stability footwear. Stability footwear is the most supportive and corrective. Stability essentially prevents excessive pronation (inward movement) of your foot, which reduces strain and pressure on the joints and muscles in the feet. To correct overpronation (when your foot rolls too far inward), these shoes have medial support - called a medial post - built into the midsole. Stability shoes also feature a firm heel counter for ankle support. The additional ankle support in stability shoes also makes them great for people who don't overpronate but may have ankle instability, such as people with Achilles tendonitis. Neutral As the name implies, neutral cushioned shoes do not have medial support or features within the midsole. With neutral shoes, there is simply cushioning, and no wedges or stiff plastic support along the arch. This can prevent any sort of under or overcompensation when walking or running. Overall, the structure of the shoe is relatively symmetrical. Regular pronators and supinators (when your foot fails to roll inwards and instead applies pressure to your outer foot) should consider using neutral shoes because any stability features would be moot. Final Advice It’s important to note that the amount of cushioning is not necessarily an indicator of the type of shoe, but rather it’s a combination of medial features, stiff plastic, and other factors. Cushioning can also be stiff, or soft, depending on the denseness and type of foam. Ultimately, and as The Mayo Clinic notes, “there is no one best shoe or a particular foot type, and comfort and proper fit should be the main criteria you use when selecting new athletic shoes.” Now that you're aware of the 3 types of footwear, you can asses your needs and make the right footwear choices!

April 23, 2026

Possible Reasons Why Your Knee Hurts

Did you know that your knees absorb about one-and-a-half times your body weight every step? As the largest joint in our body, our knees are essential to the overall health of our bodies. Knees act as a hinge joint and permits flexion and extension. Additionally, the knee helps allow for side-to-side rotation. Knees allow us to perform horizontal movements, like running or walking, and vertically, like jumping. Because of our reliance on knees, and its complexity, they're often the source of many foot conditions, either directly or indirectly. As the gateway between our thighs and lower legs, all muscles run through, or adjacent to the knee, meaning prevention is absolutely necessary for overall leg health. If you do experience pain, below are some reasons for why your knee hurts: Common conditions Your Knee Hurts Because...Patellofemoral pain syndrome Patellofemoral pain syndrome, also known as runner's knee, is the most common knee injury. Considering its nickname, it should come as no surprise that many runners and athletes experience patellofemoral pain syndrome. Patellofemoral pain syndrome is a relatively broad term for any pain in the front of your knee. The main symptom is pain felt in front of the knee and around the kneecap. The following activities may trigger pain: Walking up or downstairs Kneeling or squatting Sitting with a bent knee for long periods of time There are a number of causes for patellofemoral pain syndrome including: Overuse. Repetitive activity can cause irritation under the kneecap. Running for extended periods of time, or through pain, is one common cause. Sports that involve a log of jumping can also cause patellofemoral pain syndrome. Muscle imbalances or weaknesses. Muscular imbalances of the hips or knees can cause overcompensation and undue stress on your knees. Weakness in the hips will cause the knees to take on more load and be prone to more injury. Note that causes may also include acute injuries such as trauma or surgery. Fortunately, treatment for runners knee can, for the most part, be done at home. Following the PEACE & LOVE method can be effective in keeping inflammation down and allowing your muscles to recover. PEACE & LOVE is a modern approach to managing soft tissue injuries that emphasizes both immediate care and long-term rehabilitation. PEACE—Protect, Elevate, Avoid anti-inflammatories, Compress, and Educate—applies in the first few days after injury to control swelling and protect the tissue while supporting natural healing. LOVE—Load, Optimism, Vascularization, and Exercise—guides the rehabilitation phase, encouraging gradual loading of the tissue, maintaining a positive mindset, improving blood flow through movement, and progressively strengthening the injured area to restore full function and prevent re-injury. You can also try using a knee brace if you feel like your knee is not getting proper support. In terms of prevention, there are a number of steps you can take: Strength training. Keeping your muscles that surround the knees strong is crucial. Ensure you perform each strength exercise slowly and with proper form. Otherwise, your knee will compensate for poor form, which can cause pain and lead to injury. Return from injury slowly. Now that you've rehabilitated, you're ready to return to activity. But, your body may not be 100% ready to return to pre-injury form right away. Build up slowly, and make continuous checks of your knee to ensure you improve gradually. If you're returning to running, follow the 10% rule which states that you should not increase your weekly mileage by more than 10% per week. Find the right shoes. Research the type of shoes you need for your foot type. You may be better off with motion control or stability shoes, or neutral cushioned shoes might be best. If you have any doubt, visit the clinic for a full gait analysis and we'll put you into proper footwear. Warm-up. Perform dynamic stretches and light exercises before you exercise so your muscles are warmed up, and firing properly. Cold muscles can lead to poor form, and compensating in areas. Your Knee Hurts Because...Patellar tendonitis Patellar tendonitis is a common injury for why your knee hurts that affects the patellar tendon, the tendon that connects your kneecap to the shin bone. The tendon allows the knee to straighten and is crucial for movement and stability. Symptoms include pain and swelling under the kneecap, pain during activity or when rising from a squat. As with many knee injuries, patellar tendonitis is often seen among runners, and pain can worsen when using stairs, excessive use, and sitting for long periods of time. Approximately 25% of knee injuries are diagnosed as patellar tendinitis. The following symptoms can be a sign of patellar tendonitis: Pain under the kneecap Inflammation and tenderness in the front of the knee Difficulty walking or doing sports activities Difficulty climbing or descending stairs Pain when bending the knee Common causes of patellar tendonitis include: Trauma Increased training Weak quadriceps muscles To treat tendonitis: Follow the PEACE & LOVE method (above) for rehabilitation - do not ice the injury. If you're a runner, cross-train by swimming, cycling, or using the elliptical to reduce the load on the tendon Seek medical advice Like many knee injuries, preventative methods include: Strength training Stretching your quads and hamstrings to reduce the pressure on the knee, and the patellar tendon Foam rolling Your Knee Hurts Because...IT Band Syndrome IT Band syndrome (short for Illiotibial band syndrome) is a common knee injury characterized by inflammation and friction of the IT band. The IT band runs along the outside of the thigh from the hip to the knee and is crucial as a stabilizer for the knee. Symptoms include: Pain on the outside of the knee, which can shoot up the thigh Click or popping felt around the outer knee Initially pain is felt after activity, but later can occur during activity. IT band syndrome arises out of overuse as the band crosses back and forth. This injury is particularly prominent in: Long-distance running Those who have increased hip internal rotation and knee adduction Cycling Weight-lifting Although the IT band extends the entirety of the leg, pain is typically felt most common on the outside of the knee, and around 30 degrees of knee flexion. IT band syndrome, although one of the most common running injuries, can be treated with physical therapy, as well as PEACE & LOVE (PEACE - Protect, Elevate, Avoid anti-inflammatories, Compress, and Educate—applies in the first few days after injury to control swelling and protect the tissue while supporting natural healing. LOVE—Load, Optimism, Vascularization, and Exercise—guides the rehabilitation phase). Try the following preventative and treatment methods to keep IT band syndrome at bay: Anti-inflammatories PEACE & LOVE: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate & Load, Optimism, Vascularization, Exercise Foam rolling: self-massage your IT band by applying pressure to it with foam rolling. Avoid directly foam rolling the IT band as it can aggravate or worsen symptoms. Target foam rolling the surrounding muscles, such as the glutes, Tensor Fascia Lata and quads. Use a foam roller 3x daily for around 3-5 minutes. Read more in our complete foam rolling guide. Stretching: Focus on stretching the hips, glutes and thighs. Strength training: The most crucial step is to focus on strengthening the gluteus medius muscles to prevent the hips from collapsing inwards. You can target these areas by using a resistance band and performing some of these daily foot exercises. Your Knee Hurts Because...Osteoarthritis Knees are susceptible to osteoarthritis, a type of joint disease that results from cartilage breakdown between bones. Osteoarthritis (OA) is often known as wear-and tear arthritis as its associated with overuse. The knees are susceptible to OA because the cartilage between the bones of the knee joint will wear out over time and use. You may be at higher risk of osteoarthritis if you fall into any of the following categories: Age: many people 70+ have osteoarthritis Sex: women are more likely than men to suffer from OA, especially in the knees. Previous trauma: joint injury can change joint alignment and cause more overuse in certain areas Weight: increased weight will increase the load on the joints, causing the earlier onset of osteoarthritis. Biomechanics: deviations in the knee joints can cause excess wear on certain joint areas, for example, genu valgum (knees come inwards) and genu varum (knees going outward). As osteoarthritis is a progressive disease, the effects will likely worsen over the years. But, that doesn't mean you cannot delay the onset of pain. Some common treatment options include: Physical activity: light activity keeps joints and muscles lubricated. If impact sports aggravates your injury, try swimming or another form of non-weight-bearing activity. Anti-inflammatories Soft surfaces: running on grass or on the treadmill can lessen the load of sports WebMD has a useful self-assessment tool that can offer a glimpse into why your knee may be hurting. Of course, use the tool only for reference, and do not take it as medical advice.

April 16, 2026

Do Toe Spacers Work?

Toe spacers are everywhere right now—from physiotherapy clinics to fitness influencers promoting “natural foot alignment.” But do toe spacers actually work, or are they just another trend? The short answer: yes, but with the right expectations. Let’s break down what toe spacers do, who they help, and how to use them effectively. What Are Toe Spacers? https://youtu.be/mK4pz6Pmjzo?si=1CWQoSiUZu7xhEpN Toe spacers (also called toe separators or toe aligners) are small devices placed between your toes to gently spread them apart. Most are made from silicone or gel and come in various sizes and designs, from simple separators to full forefoot alignment tools. They’re designed to reverse the effects of: Tight, narrow footwear Prolonged standing or walking Muscle imbalances in the feet Progressive toe deformities Over time, these factors can cause your toes to crowd, overlap, or shift out of their natural position. Do Toe Spacers Actually Work? Yes—but with realistic expectations. Toe spacers work by gradually encouraging your toes back toward their natural alignment. This can reduce pressure, improve muscle activation, and enhance overall foot function. Benefits of Toe Spacers When used consistently, toe spacers can: Relieve pressure and painSeparating the toes reduces friction and pressure points, especially between overlapping toes. Improve toe alignment (to a degree)They can help slow progression and mildly correct early deformities. Support bunion managementBy spacing the big toe away from the second toe, they reduce stress on the joint. Enhance foot muscle engagementToe spacers allow intrinsic foot muscles to activate more naturally during movement. Improve balance and stabilityA wider toe splay increases your base of support. What Toe Spacers Cannot Do This is where expectations matter most. Toe spacers cannot: Permanently reverse advanced bunions or rigid hammertoes Replace custom orthotics when biomechanical issues are present Deliver instant or dramatic structural changes Think of them as a supportive tool, not a cure. Conditions That Benefit Most from Toe Spacers Toe spacers are most effective in early or mild cases of: Bunions (hallux valgus) Hammertoes and claw toes Overlapping or crowded toes Forefoot pain (metatarsalgia) Corns and calluses caused by friction They’re also popular among runners and gym-goers looking to improve foot strength and alignment. How to Use Toe Spacers for Best Results Using toe spacers properly makes a big difference in outcomes. 1. Start Gradually Begin with 10–15 minutes per day, especially if your toes are stiff or sensitive. Increase wear time slowly as your feet adapt. 2. Wear Them in the Right Setting Barefoot at home With wide, foot-shaped shoes Avoid tight footwear, which cancels out the benefit 3. Be Consistent Like stretching, results come with daily, long-term use—not occasional wear. 4. Combine with Foot Exercises Toe spacers work best alongside strengthening and mobility work, such as: Toe splaying exercises Towel scrunches Calf and plantar fascia stretches 5. Listen to Your Body Mild discomfort is normal at first, but pain is not. If something feels off, reduce wear time or reassess fit. Are Toe Spacers Safe? For most people, yes. However, there are a few precautions. Use caution if you have: Diabetes Poor circulation Nerve damage (neuropathy) Open wounds or skin irritation In these cases, it’s best to consult a foot specialist before use. How Long Does It Take to See Results? Results vary depending on the individual and condition severity. Short-term (days to weeks): Pain relief and reduced pressure Medium-term (weeks to months): Improved flexibility and toe mobility Long-term (months+): Subtle alignment improvements and better foot function Consistency is everything—think of it as retraining your feet over time. Are Toe Spacers Worth It? If you’re dealing with mild toe misalignment or foot discomfort, toe spacers are a low-risk, affordable, and effective tool. However, if your condition is more advanced or painful, they should be part of a broader treatment plan that may include: Custom orthotics Footwear changes Professional foot care In some cases, minor procedures The Bottom Line Toe spacers do work—but they work best as part of a consistent foot care routine. They can relieve pain, improve toe positioning, and support healthier foot mechanics over time. The key is using them properly, staying consistent, and understanding their limitations.

April 2, 2026

Flexor Tenotomy – A Solution for Hammertoes & Clawed Toes

Toe deformities like hammertoes and clawed toes are more than just cosmetic concerns—they can significantly impact your comfort, mobility, and quality of life. Whether it’s difficulty finding shoes that fit, pain while walking, or the development of corns and calluses, these conditions can become increasingly problematic over time. Fortunately, modern foot care offers effective solutions. One such solution is the flexor tenotomy, a procedure designed to correct toe deformities and restore normal function with minimal downtime. Understanding Hammertoes and Clawed Toes Hammertoes and clawed toes are common deformities of the toes caused by imbalances in the muscles, tendons, or ligaments that normally keep the toes straight. Hammertoe: The middle joint of the toe bends downward, creating a hammer-like appearance. It often affects the second, third, or fourth toes. Clawed Toe: The toe bends at both the middle and end joints, giving it a claw-like appearance. This deformity can be more rigid and uncomfortable. These conditions can lead to pain, corns, calluses, difficulty walking, and challenges finding comfortable footwear. Risk factors include wearing tight shoes, high heels, muscle imbalance, arthritis, and genetics. Conservative Treatments Before surgery, mild hammertoes and clawed toes can sometimes be managed with: Footwear modifications: Wide-toe box shoes and avoiding high heels. Toe splints or orthotics: Help realign the toes and reduce pressure. Exercises: Stretching and strengthening exercises for toe muscles. However, if the toe becomes rigid or painful, surgical options like flexor tenotomies may be the most effective solution. What is a Flexor Tenotomy? A flexor tenotomy is a minimally invasive surgical procedure that releases the flexor tendon causing the toe to bend. It is usually performed under local anesthesia and involves only a tiny incision, allowing the toe to straighten naturally. This procedure can correct flexible and semi-rigid hammertoes and clawed toes (meaning that the toe can be manually straightened) without the need for more invasive surgery. It is not suitable for hammertoes or clawed toes that cannot be manually straightened (rigid hammertoes). Benefits of Flexor Tenotomies Minimally invasive: It involves a tiny incision with low risk of complications. Fast recovery: Most patients walk immediately and resume daily activities quickly. Pain relief: Reduces pressure on joints, corns, and calluses. Prevention of future complications: Especially important for diabetic patients at risk for foot ulcers. Who is a Candidate? Flexor tenotomies are best suited for patients with: Flexible or semi-rigid hammertoes and clawed toes Pain, discomfort, or skin irritation caused by toe deformities No severe arthritis or joint damage in the affected toes A chiropodist or foot specialist can evaluate the severity of the deformity and recommend the most appropriate treatment. The Procedure During the procedure: A tiny incision is made at the base of the affected toe. The flexor tendon is carefully released. The toe is gently straightened and bandaged. Post-procedure, most patients are allowed to walk immediately, sometimes using protective padding or special footwear. Recovery and Aftercare While a flexor tenotomy will help loosen the affected tendon and straighten the toe, it will not correct the underlying cause of the deformity. Flexor tenotomies are thus best used in conjunction with custom orthotics to correct any biomechanical issues, as well as proper fitting, supportive shoes. Conclusion If you have hammertoes or clawed toes, a flexor tenotomy offers a safe, minimally invasive solution that can relieve pain, restore toe alignment, and improve your ability to walk comfortably. Early intervention can prevent corns, calluses, and other complications, especially in patients with diabetes or mobility issues.

March 5, 2026

Ultrasound-Guided Injections for Foot and Ankle Pain: What You Need to Know

What Are Ultrasound-Guided Steroid Injections? Ultrasound-guided cortisone injections are a precise, minimally invasive way to treat chronic foot and ankle pain. They combine corticosteroid medication—commonly called cortisone—with ultrasound imaging to target the exact area of inflammation. Unlike “blind” injections, which rely on anatomical landmarks and the clinician’s feel, ultrasound guidance allows a podiatrist or chiropodist to see the tissues in real time. This ensures the cortisone reaches the injured tendon, ligament, joint, or nerve exactly where it’s needed. This combination of precision and anti-inflammatory medication makes the treatment highly effective for conditions like: Plantar fasciitis Achilles tendonitis Ankle arthritis Neuromas (i.e.: Morton's Neuroma) or nerve irritation How Cortisone Works Cortisone is a synthetic steroid that mimics hormones naturally produced by your adrenal glands. Its main job in foot and ankle injections is to reduce inflammation. Here’s what happens on a cellular level: Cortisone suppresses inflammatory chemicals called cytokines that cause swelling and pain. It stabilizes cell membranes in the injured tissue, preventing further irritation. Cortisone can also reduce nerve sensitivity in the area, which helps decrease pain perception. By directly targeting the source of inflammation, cortisone helps speed up healing and relieve chronic pain without the need for surgery. The Role of Ultrasound in the Injection Ultrasound guidance takes steroid injections to the next level. Using high-frequency sound waves, the clinician can see: Tendons and ligaments Inflamed soft tissue Nerves Joint spaces This allows the injection to be delivered exactly where it’s needed, which: Improves the effectiveness of the medication Minimizes risk of hitting nerves, blood vessels, or healthy tissue Reduces discomfort during the procedure For example: In plantar fasciitis, the cortisone is placed at the point where the plantar fascia attaches to the heel bone. In Achilles tendonitis, the cortisone is delivered around the tendon sheath rather than the tendon itself, preventing damage to healthy tissue. In neuromas, it targets the inflamed nerve sheath precisely, reducing pain without affecting surrounding nerves. Why It Works: The Science The combination of corticosteroids and its precise placement is what makes this treatment so effective. Targeted anti-inflammatory action – By delivering cortisone directly to the inflamed tissue, the body’s natural healing process can work more efficiently. Reduced tissue trauma – Ultrasound guidance avoids unnecessary needle trauma to surrounding tissue, allowing faster recovery. Pain modulation – Cortisone temporarily decreases nerve irritation, which lowers pain signals sent to the brain. Support for chronic injuries – Chronic tendon or ligament injuries often involve persistent inflammation and microtears. Cortisone helps calm inflammation so the tissue can repair itself. In short, the science is all about precision + anti-inflammatory power: delivering cortisone exactly where it’s needed to calm inflammation, reduce pain, and support healing. Who Can Benefit from Ultrasound-Guided Cortisone Injections? This treatment is ideal for people with chronic foot or ankle pain that hasn’t improved with other treatments like: Rest and activity modification Custom orthotics or supportive shoes Physical therapy Anti-inflammatory medications It’s especially helpful for plantar fasciitis, Achilles tendonitis, ankle arthritis, or nerve-related foot pain. Ultrasound guided injections alone won't address any underlying biomechanical issues that caused the pain in the first place. Therefore, it's most effective when combined with other treatments, like custom orthotics, supportive shoes that match your foot type and gait pattern, and physiotherapy. Bottom Line Ultrasound-guided steroid injections are a safe, precise, and scientifically backed way to treat chronic foot and ankle pain. By combining the anti-inflammatory power of cortisone with the accuracy of real-time imaging, patients often experience faster relief and better outcomes than with traditional injections. Feature image by nts01 from Pixabay

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Common Foot Problems in Women: Treatment and Prevention

Common Foot Problems in Women

Plantar Fasciitis

Bunions

Arthritis

Hammertoes

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About Author: Erica Halpern

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