How to Defeat Dry Skin This Winter

December 4, 2020

There are plenty of positives of winter: snowy walks, cozy evenings by the fireplace, outdoor winter activities and the holidays. One not so great aspect of winter is dry skin.

Dry skin is an uncomfortable condition characterized by scaling, itching, and cracking. It can result from a variety of factors, or be totally natural. Although you can have dry skin anywhere on your body, your feet can be particularly prone to this condition.

Why Dry Skin is Prevalent in Winter

Winter is especially brutal for dry skin. This is the case for a number of reasons:

Dehydration is more evident in winter
Indoor heating and showers can dry out the layer of skin that locks in moisture
Low humidity levels can degrade the skin’s natural moisture barrier. This can lead to flaking and peeling

Generally, humans’ desire to stay warm, either through indoor heating or hot showers, is particularly conducive to having dry skin in the winter. If you’ve ever come inside from the cold and take lengthy hot showers to warm up, you know what we mean.

Beyond peoples’ habits, the environment plays a role. As Harvard Health Publishing explains it, the water content of the epidermis (the outermost layer of skin) tends to reflect the level of humidity around it.

Modify Your Home

Start by optimizing your home environment for the winter. Drier air means drier skin. Using a humidifier in the room that you spend the most time can help prevent your feet from drying out.

Keep the temperature on the cooler side as warmer temperatures will quickly dry out your skin.

Use a Moisturizer

One key component to avoiding dry skin is using moisturizing creams and products. Skin moisturizers specifically rehydrate the epidermis (the outermost of the three layers that make up the skin) and seal in the moisture. As a general rule of thumb, the thicker and greasier a moisturizer, the more effective it is. For example, petroleum jelly and moisturizing oils are highly effective as they help prevent water loss.

Use moisturizing products in damp conditions (like after taking a bath, or a shower) to seal in the water. By moisturizing your skin, you can help prevent calluses, blisters, and cracked heels.

Products we carry in-store here at Toronto’s Feet First Clinic include:

Gehwol Fusskraft Herbal Lotion Spray
Dermal Therapy Heel Care Cream
Gehwol Refreshing Foot Bath
Gehwol Fusskraft Soft Feet Cream

Visit the clinic any time – no appointment required – for a wide selection of skincare products, footwear, and footcare products.

Skin Ageing and Dryness

Your skin gets drier as you age. It’s inevitable. In fact, more than 75% of people over age 64 have dry skin.

Dry skin and ageing are related through a number of factors: cumulative effects of the sun over time as sun damage can thin the skin’s layer that absorbs moisture, and the production of natural oils slows as we age. Generally, dry skin doesn’t cause serious foot or skin conditions, but they can. These conditions can include chronic eczema, bleeding, or even bacterial infection.

Cracked Heels

Cracked heels are another side effect of ageing. When the skin on the bottom of your heels becomes overly dry, it can split and crack. This condition is known as Cracked Heels. These fissures can be painful and bleed. If they persist, your heels can become infected.

What You Can do About Dry Skin

Combat dry skin this winter by incorporating (or avoiding) some of these habits into your routine:

Use a humidifier in the winter
Limit yourself to 5-10-minute baths or showers
Use lukewarm water rather than hot water
Minimize your use of soaps. Alternatively, use moisture-rich hygiene products
Avoid deodorant soaps, perfumed soaps, and alcohol products
Use bath oils
Use moisturizer immediately after bathing or after washing your hands
To reduce the greasy feel of petroleum jelly and thick creams, rub a small amount in your hands, and then rub it over the affected areas until neither your hands nor the affected areas feel greasy.
Avoid scratching or itching dry areas
Use sunscreen in the winter (not just in the summer)
Use a cream or gel a few minutes before shaving
Avoid fabric softeners and use fragrance-free laundry detergents

We Can Help With All of Your Foot and Skincare Needs

We’re confident in our ability to help inform you and solve your concern with the least amount of discomfort possible. Call us to inquire about any concerns or questions you have and we’d be happy to point you in the right direction!

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

Here’s to Many More Years of Foot Care!

At Feet First Clinic, we’re always excited to welcome new clients! After a successful 12 years of treating our amazing patients, we’re ready to continue offering only the best foot care services and products. Give us a call to ask our friendly staff any questions you may have! Our Toronto foot specialists are ready to help!

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

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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 8, 2024

The Link Between Footwear and Back Pain: What You Need to Know

Back pain is common among adults, with up to 80% of people experiencing back pain at least once in their lifetime. While the causes of back pain can vary, one often overlooked factor is the type of footwear we wear. Believe it or not, the shoes we put on our feet can significantly impact our spinal health. This article will explore the connection between footwear and back pain and provide insights into choosing shoes to support a healthy back. The alignment connection Our feet are the foundation of our body's alignment, and our shoes play a crucial role in maintaining proper alignment from the ground up. When we wear shoes with inadequate support or that don't fit properly, it can throw off the alignment of our feet, leading to a chain reaction of misalignment throughout the body, including the spine. This misalignment can cause strain on the muscles and ligaments of the back, leading to discomfort and pain. High heels and back pain One of the most well-known culprits of back pain is high heels. While they may be fashionable, high heels can wreak havoc on the spine. The elevated heel alters the spine's natural curvature, increasing pressure on the lower back and making the muscles to work harder to maintain balance. Over time, this can lead to muscle imbalances, postural issues, and chronic back pain. Flat shoes and lack of support Conversely, flat shoes with inadequate support can also contribute to back pain. Shoes that lack proper arch support don't provide necessary shock absorption and stability, leading to increased stress on the spine. Additionally, shoes with worn-out soles or insufficient cushioning can exacerbate back pain by failing to provide adequate protection against impact forces. Choosing the right footwear So, what can we do to prevent back pain and promote spinal health through our footwear choices? Here are some tips for selecting the right shoes: Opt for shoes with adequate arch support to maintain the spine's natural curvature. Look for cushioned soles that provide shock absorption to reduce impact on the spine. Choose shoes with a supportive heel counter to stabilize the foot and ankle. Ensure proper fit by wearing shoes and walking around to assess comfort and support. Consider orthotic inserts or custom-made orthotics to address specific foot issues and improve overall alignment. When it comes to back pain, every step counts. By paying attention to our shoes and choosing footwear that supports spinal health, we can take proactive steps to prevent discomfort and promote overall well-being.

March 28, 2024

Ultimate Guide to Moisturizing Your Feet: Say Goodbye to Dry Skin

Wondering about top foot moisturizing tips and dry skin remedies? Look no further! Skin-related issues are common at Feet First Clinic, so we know a thing or two about the secrets behind soft feet! Keep reading to master our step-by-step guide on the perfect hydrated skin care routine for your feet. Foot Moisturizing Tips: A Step-by-Step Guide Numerous studies support the use of high-quality moisturizing creams on the feet to fight xerosis (the medical term for dry skin). Dry skin acts as a foundation for common foot problems, like pain and soreness, bleeding, cracked heels, peeling skin, and more, so moisturization not only makes your feet feel smooth to the touch, but it also gives you protection against future troubles. Moisturizing can also help you manage more serious concerns, like diabetes and psoriatic arthritis. Below are the steps you should follow to guarantee you are lathering your feet up the right way: Step 1: Get the right products Step 2: Cleanse and exfoliate your feet Step 3: Moisturize your feet Step 4: Protect and maintain Step 1: Get the Right Products For the best results, choose medicinal moisturizing creams from brands like Gehwol. These focus on hydration, are fragrance-free and made without harsh chemicals. Their Soft Feet Cream contains urea (which absorbs moisture and softens skin) and glycerin (which relieves dryness and retains moisture). It also contains soothing and pleasant ingredients like avocado oil and honey extract. Their Med Salve for Cracked Skin may be the best bet for a more aggressive moisturizing treatment. Due to it being a salve and not a cream, it is specially designed to penetrate the skin more thoroughly. Likewise, in addition to being a good choice for people prone to cracked heels, it is suitable for diabetics. Another good option is the deep penetrating heel care cream from Dermal Therapy. Step 2: Cleanse and Exfoliate Your Feet Before moisturizing comes foot hygiene! You should always start with a clean base. Clean your feet in warm water with fragrance-free, gentle soaps, and thoroughly dry, especially in between the toes (vulnerable area for fungal infections). To go the extra mile, exfoliate your feet with a scrub product and finish off with a foot file on the bottom of the feet. This eliminates dead skin cells, making your moisturizer more effective! Step 3: Moisturize Your Feet Moisturizing itself is pretty simple. Use a generous dollop (but not too much) of moisturizer and focus on dry areas, if you have any. Massage the moisturizer into your feet using circular motions, ensuring full coverage. Avoid the area in between the toes if you’re prone to infections or wounds (if you have diabetes). Moisture can build in the between the toes more easily than other areas. Step 4: Protect and Maintain Repeat this process regularly, ideally daily or at least a few times a week, to keep your feet soft, smooth, and well-hydrated. If your skin is especially vulnerable and sensitive, like for those with psoriasis and psoriatic arthritis, a regular routine is extra important to help you manage painful flar- ups.

March 14, 2024

Yoga for Feet: Strengthening and Flexibility Exercises

Yoga is a respected form of healthy, low-impact exercise. It fosters physical strength, mental well-being, and helps with flexibility training. But what you may not know about is what yoga can do for your feet. Yoga and foot health have a close connection. Your feet serve as the base for most exercises, so almost every famous yoga pose doubles as a foot strengthening exercise in some way! Specifically, studies show that yoga can help with musculoskeletal problems in the lower extremities. Whether it’s toe yoga exercises, yoga for ankle strengthening, or yoga for arch support, most poses work wonders for the feet. Today we’ll talk about the top four, how you should perform them, and what they do for your foot health. Top Yoga Foot Strengthening Exercises Downward-facing dog Tree pose Warrior pose Cat-cow pose Downward-Facing Dog This well-known pose provides a nice calf stretch, in addition to being a good ankle and foot strengthening exercise due its ability to target the smallest, stabilizing muscles in the feet. Try this yoga pose to protect against foot injuries, promote arch support, and help manage conditions like Achilles tendonitis. How to: Start in a tabletop position (this is a foundation pose for many yoga exercises, and basically just means being on your hands and knees) Lift your hips towards the ceiling, straightening your legs and arms. Form an inverted "V" shape with your body, keeping your hands shoulder-width apart and feet hip-width apart. Press your palms into the mat, lengthen your spine, and draw your heels toward the floor. Hold the position, breathing deeply, and feel the stretch in your hamstrings and shoulders. To release, bend your knees and return to the tabletop position. Tip: To liven up your downward-facing dog pose, you can incorporate toe raises (during step 4 and 5), where the body is supported by just your toes instead of the entire foot. This can do more when targeting conditions like flat feet and bunions. Cat-Cow Pose The cat-cow pose is praised for the way it engages your spine and helps manage back pain. But you can modify the traditional version to strengthen and stretch your feet more. Let’s take a look at the traditional way to perform the pose, and add our modifications so you can give your feet more attention. How to (traditional): Start on your hands and knees in a tabletop position. Inhale, arch your back, lift your head, and drop your belly (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). How to (modified): While in the cow pose, press the tops of your feet into the mat and actively curl your toes, engaging the muscles in your feet. While in the cat pose, purposely point your toes away from you, stretching the tops of your feet and creating a gentle stretch in the ankles. Tree Pose Like downward-facing dog, the tree pose strengthens the small muscles in the ankles and feet. But another perk is how it can help you improve your balance, which people with foot and toe deformities, like bunions and hammertoes, and different types of arthritis, often need to focus on. The tree pose also helps strengthen the arches of the feet, providing support and stability for those with flat feet. How to: Stand on one leg, shifting your weight to the same foot as the leg you choose. Bring the sole of your other foot to the inner thigh or calf. Bring your palms together in front of your chest or reach them overhead. Hold the pose, maintaining balance as best as you can. Repeat on the other leg. Warrior II Pose Due to its wide stance, the Warrior II pose provides a balance challenge, calf engagement, and can be a solid means of targeting ankle stability. Also, as you ground the outer edge of your back foot and press down through the inner arch, you engage the muscles in the arch of the foot. The best part? This is one of the easiest yoga poses to master, and makes you feel confident and powerful! How to: Start in a standing position with your feet about 3-4 feet apart. Turn your right foot out 90 degrees, aligning the heel with the arch of your left foot. Extend your arms parallel to the floor.

March 4, 2024

Foot Massage Techniques for Relaxation and Relief

Similar to practicing exercises and stretches at home, learning how to perform your own foot massage and relaxation techniques can work wonders. Whether you’re looking to manage your own pain, or tending to a loved one, foot massages can provide comfort and stress relief. Since foot massages are a major component of DIY foot care, we want to give you some handy tips on how to make the most of them. Let’s discuss how to massage each part of the foot, and highlight foot massage benefits you may not even be aware of! Today's blog will explore: Main benefits of a foot massage Foot massage techniques Additional benefits of a foot massage Main Benefits of a Foot Massage Foot massages can be empowering for those on a pain management journey. Regularly performing them before bed and when you wake up adds value to your treatment plan, and can make your daily life more comfortable! Here are the numerous benefits: Targeted treatment of foot conditions Relaxation and stress relief Swelling (edema) management Restless leg syndrome management Reduces foot fatigue and boosts energy Improves blood circulation Foot Massages Techniques A comprehensive foot massage should target as much of the foot as possible, but sometimes foot pain and conditions tend to affect certain areas and you want to focus on what you're struggling with. Heel Can help with plantar fasciitis, Achilles' tendonitis, etc. Apply gentle pressure to the heel, using circular motions with your thumbs to loosen up the area. Foot Arch / Bottom of the Foot Can help with flat feet, high arches, metatarsalgia, etc. While standing, place your arch on top of a therapeutic massage ball, and roll back and forth. This doubles as a useful foot exercise! Use your knuckles to knead and massage the arch in a back-and-forth motion. Apply firm yet comfortable pressure with your thumbs in small circular motions, addressing as much tension as possible. Toes Can help with arthritis, bunions, etc. Apply a light, pinching motion to the base of each toe, working your way towards the tip. Use your thumbs to press and release along the toe joints, addressing any tension. Gently pull each toe away from the foot until you feel a subtle stretch. Top of the Foot Can help with extensor tendonitis, arthritis, stress fractures, etc. Apply gentle pressure with your thumbs along the top of the foot, from the base of the toes to the ankle. Use your knuckles or thumbs to knead the area in small circular motions, focusing on any tightness or tension. Incorporate long, sweeping strokes with your palms, moving from the toes towards the ankle. Additional Benefits of a Foot Massage You may also find acupressure points in the feet and foot reflexology worth exploring. Some studies suggest that “meridian points on the feet correspond with various organs in the body,” which is the concept behind foot reflexology. These organs include the kidneys, liver, small intestine, and many more. Essentially, applying gentle pressure to the appropriate acupressure points is believed to stimulate the flow of energy along the body's meridians. In addition to pain management and stress relief, foot reflexology may also help with sleep, digestion, and eyesight. Your DIY massages may somewhat reflect what reflexology can achieve, but it’s important to discuss the concept with a healthcare professional if it interests you.

February 26, 2024

Walking Shoes Vs. Running Shoes: What’s the Difference?

While they often look similar, running shoes have athletic shoe features and specialized running shoe technology that set them apart from walking shoes. However, high-quality walking shoes are still designed to fit comfortably and provide arch support and cushioning - after all, walking is still a form of physical activity! The main difference is that running shoes propel us forward, enhance our performance abilities and are designed with more shock absorption. But there's still more to discover when comparing walking vs. running shoes. We're here to break it down for you. Main Differences Between Walking Vs. Running Shoes Flexibility Cushioning Shoe design Additional differences Flexibility The most flexible parts of the shoe vary between walking and running shoes. Prevention.com notes that running shoes have more flexibility in the midfoot and arch so users can push off using the ball of the foot. Walking shoes have more flexible soles to support steady heel-to-toe movement. Cushioning Again, both walking and running shoes have good levels of cushioning, but it is distributed according to the shoe design and activity (running vs. walking). Running shoes often have more cushioning in the heel and forefoot. This is to absorb impact from the ground’s harsh effects on the joints and muscles, distribute energy efficiently, and provide comfort during strenuous exercise. Walking shoes, on the other hand, provide comfort by placing more cushioning in the midsole and arch areas to encourage comfortable, long walks. Shoe Design Walking and running shoes are crafted with different needs in mind. For instance, running shoes tend to be lighter to enhance agility and reduce fatigue. They also often have mesh uppers (perforated fabric) to promote breathability and allow air flow to enter and leave the shoe environment. This reduces foot odour and helps keep your feet feeling fresh and clean. Conversely, walking shoes can be heavier and include thicker materials since they are accommodating slower-paced, sustained movements. Additional Key Differences Between Walking and Running Shoes Heel-to-Toe Drop: The heel-to-toe drop is the height difference between the heel and forefoot on the bottom of the shoe, measured in millimeters. Walking shoes usually have a lower heel-to-toe drop to encourage a more natural stride, whereas running shoes may have a slightly higher drop for an efficient push off. Traction and Grip Pattern: Both walking and running shoes need good traction to prevent slips, falls and injuries, but running shoes may have a more intricate traction pattern since running is a riskier activity. Soles: Running shoes have stiffer soles, which helps with swift movements and lets you run faster. Walking shoes may have thinner soles because a closer connection to the ground is safer for walking than running.

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How to Defeat Dry Skin This Winter

Why Dry Skin is Prevalent in Winter

Modify Your Home

Use a Moisturizer

Skin Ageing and Dryness

Cracked Heels

What You Can do About Dry Skin

We Can Help With All of Your Foot and Skincare Needs

Here’s to Many More Years of Foot Care!

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Related Posts

Preventing Sports Injuries: Essential Foot Care for Athletes

The Link Between Footwear and Back Pain: What You Need to Know

Ultimate Guide to Moisturizing Your Feet: Say Goodbye to Dry Skin

Yoga for Feet: Strengthening and Flexibility Exercises

Foot Massage Techniques for Relaxation and Relief

Walking Shoes Vs. Running Shoes: What’s the Difference?

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