Feet First Has the Best Orthotics for Your Flat Feet

Written by Bianca Charles on August 13, 2019

Last updated April 3, 2024

Most people with fallen arches (flat feet) won’t experience any signs or symptoms. They might not even realize that they have flat feet! But there are some people with fallen arches that aren’t so lucky. They will suffer from symptoms like chronic foot pain and swelling. They will be more susceptible to conditions like ingrown toenails, calluses and Achilles tendonitis.

Flat feet can’t be cured, but their uncomfortable symptoms can be reduced through strengthening exercises and modified footwear.

How do you get fallen arches?

The most popular cause of fallen arches is age. The older you get, the more your ligaments stretch out and lose their height. Your arches start to relax and eventually lower to the ground. If you sustain a lot of foot injuries over the course of your life, the arches will lower faster due to wear and tear.

Other common things that put people at high risk of getting fallen arches:

Diabetes
Rheumatoid arthritis
Obesity
Pregnancy
Foot injury
Ankle injury
Hypermobile/Hyper-flexible feet

What are some common strengthening exercises for flat feet?

One of the best exercises for fallen arches is the towel curl. A towel curl is when you lie a towel flat on the ground, place your feet on top of it, and then scrunch the fabric with your toes. It’s much easier to do when you’re sitting on a chair. Remember to keep your feet parallel to each other, point the toes forward and root your heels into the ground. Eventually, you can make the exercise more challenging by putting a small weight onto the towel.

You should also try calf raises. Start your calf raises on a flat surface by lifting your heels and standing on the balls of your feet. Do it slowly and deliberately, so you don’t roll an ankle.

The exercise targets the calf, the bottoms of the feet, and the ankles, encouraging better stability and support. This benefit is especially important for people who have balance issues and uneven gait because of overpronation. The term overpronation means your foot rolls more inward or downward than it should.

Other exercises that can stretch and strengthen your feet to combat the symptoms of fallen arches:

Toe extensions
Arch lifts
Heel stretches
Ankle inversions
Ankle eversions
Dorsiflexion
Plantarflexion

What footwear modifications will help?

If you have fallen arches, we’ve got your feet covered with orthopedic shoes for any season or special occasion. Do you need sandals for the beach? We have those. Do you need running shoes for the gym? We have them. Are you planning ahead for the winter? We have boots that can get you through piles of snow.

If orthopedic shoes aren’t enough, there are orthotics for flat feet that can give you extra arch support and cushion. You can have the corrective shoe inserts customized to match your feet.

You will need a doctor’s prescription for a custom orthotic order. Once you have that, you can make an appointment at Feet First Clinic. We will need to cast your feet to get the accurate size and shape. Then we will ship the plaster mold to an orthotics fabrication lab, so you can get unique inserts for any shoe you like.

If you feel like your flat feet are bothering you, you can always make an appointment with a chiropodist to talk about it. They can help you come up with an effective treatment plan to combat the discomfort and make everyday activities like walking, running and standing for long stretches of time much easier.

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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July 25, 2024

What’s A Crossover Toe: Understanding Causes, Symptoms, and Treatment Options

Foot pain can be debilitating, affecting our ability to walk, exercise, and perform daily activities comfortably. One common foot condition that causes discomfort and requires attention is crossover toe. This blog post delves into crossover toe, its symptoms, and available treatment options. First off, we'll explain exactly what is a crossover toe. What is a crossover toe? Crossover toe, also known as floating toe or floating fifth toe, is a type of deformity in which the toe drifts out of its normal position and crosses over or under a neighbouring toe. The condition is also known as overlapping toe. The condition generally affects the fourth and fifth toes, leading to pain, swelling, and difficulty wearing shoes comfortably. However, any combination of toes may become an overlapping toe. Roughly 7% of adults—men and women equally — have overlapping toes of some sort. Symptoms of crossover toe Toe pain: Discomfort is often felt at the base of the affected toe, especially when walking or standing for long periods. Swelling and inflammation: The affected area may become swollen and inflamed due to the abnormal positioning of the toe. Uncomfortable shoe fit: Shoes may feel tight or uncomfortable, especially in the toe box area where the affected toe rubs against adjacent toes or the shoe itself. Visual appearance: The affected toe may appear to cross over or under the adjacent toe, giving it a visibly different appearance than the other toes. Corns: Corns will often form on top of crossover toes due to excessive friction and rubbing on the affected toes. Causes of crossover toe Crossover toe can develop due to several factors, including: Foot injuries: Joint and ligament damage caused by unhealed trauma and foot injuries can change the toes' alignment over time. Additionally, arthritis, including rheumatoid arthritis, can shift the alignment of your toes as it progresses and damages the joints. Foot structure: People with high arches or flat feet are prone to developing overlapping toes. Genetics: Overlapping toes may also be inherited. Many conditions that make one prone to developing an overlapping toe, like arthritis and Morton's toe, have genetic contributing factors. Improper footwear. Wearing shoes that are too short, too narrow or too tight can force the toes into an unnatural position and curl up, which will ultimately lead to the development of a crossover toe. Treatment options for crossover toe Footwear adjustments: Proper-fitting footwear is one of the most important ways to manage a crossover toe. Switching to shoes with a wider toe box can ease pressure on the affected toe and reduce discomfort. You should also make sure you have sufficient space at the end of your shoes (typically 1 cm) for your toes to properly splay. If shoes are too short, your toes will curl up. Many companies, like ASICS, APEX and Saucony, offer a wide-width options to give your feet the extra room it needs. Shoes with a mesh or soft upper are also recommended, as this will reduce pressure and friction on the top of the toes. Orthotics Custom orthotic inserts or pads can help support the arch and redistribute pressure across the foot. This can help promote proper toe alignment and reduce pressure on the crossover toes so that they don't get worse. Foot and Toe exercises: Performing specific exercises to strengthen the muscles and tendons around the toes can improve flexibility and prevent the condition from progressing. Splinting or taping: A foot specialist can tape the affected toe to encourage proper alignment and reduce pain. You can also buy a splint or toe spacer to help stabilize and align the toe. Corn and Callus Treatment: Since crossover toes are extremely prone to corns and calluses, it is very important to see a licensed chiropodist for routine foot care. A chiropodist can safely debride any corns and calluses on your crossover toe, which will reduce pain and irritation.

July 22, 2024

Hammertoes: Non-Surgical Solutions for Correcting Toe Deformities

Sometimes with aging feet comes the development of toe deformities, particularly hammertoes. Studies show that approximately half of women over 70 have some version of a toe deformity (but they can happen to anyone). Many assume correcting hammertoes always leads to a daunting surgery, but guess what? Surgery is not usually the first option and is generally only considered when the toe becomes rigid, or other complications arise. Read today’s article to discover the best non-surgical solutions for hammertoes and toe alignment techniques that achieve amazing results. Top Hammertoe Treatment Options Innovation in foot care and toe straightening methods have lead to plenty of non-surgical solutions for hammertoes and the pain they cause, including: Splinting, taping and bracing Custom orthotics and new footwear Shockwave therapy At-home exercises Other treatments Splinting, Taping and Bracing These non-invasive tools are great for dealing with toe curvature. All performed by a licensed Toronto chiropodist, splinting, taping and bracing helps straighten the toe, reduces friction and discomfort (corn development is common for people with hammertoes) and provides support and alignment. Custom Orthotics And Footwear Changes Custom orthotics are all about placing each part of your foot where it’s supposed to be, including toes. Wearing orthotics can properly align the joint in your toe and relax the burden on the affected tendons. Most importantly, they'll offset and redistribute pressure away from the toes. This will reduce strain on the hammertoes when you walk, which will help prevent them from getting worse. As for footwear, avoid high heels if you have any toe deformity; they’re notorious for making hammertoes worse. Wear wide shoes, maybe even orthopedic shoes, that allow your toe abnormalities to exist comfortably and reduce pain as much as possible. Most importantly, make sure your shoes fit: If your shoes are too short, your toes will curl, which will make your hammertoes worse. (In fact, ill-fitting footwear is a major contributing factor to hammertoes.) Shockwave Therapy It’s clear that when you have hammertoes, your joints and tendons take a hit. They stiffen up, become quite painful, and may even weaken your muscles over time. Shockwave therapy is a non-invasive treatment that may help treat your tendons and ligaments. At-Home Exercises Check out exercises and stretches that help treat the top of the foot to soothe your hammertoes and strengthen your feet and muscles in general. Many of these target the toes and surrounding area. Strengthening the muscles in your feet ensures that the toes and joints don't get overworked or strained when you walk, which helps manage hammertoes and provides hammertoe pain relief. Over-the-Counter Products Gel separators, toe spacers, pads, cushions and more can help you take control of your hammertoes without resorting to surgery. Call your local Toronto foot clinic to see what they have in stock!

July 18, 2024

Morton’s Toe: When Your Second Toe Is Longer Than Your Big Toe

Feet come in all shapes and sizes, and while many people have heard of common foot conditions like bunions or flat feet, there's another lesser-known but equally interesting foot characteristic called Morton's foot or Morton's toe. The condition occurs when the second toe is longer than the big toe, leading to potential biomechanical implications and foot-related issues. Let's delve into Morton's Foot, its potential effects on foot health, and how to manage it. What is Morton's foot/toe? Morton's Foot, also known as Morton's toe/foot or Greek foot, is a foot structure in which the second toe is longer than the big toe. The big toe is the longest in a typical foot, followed by the second toe. (Despite sharing the same name, Morton's neuroma and Morton's toe are not the same.) However, in individuals with Morton's foot, the second toe extends beyond the big toe, sometimes significantly. The condition is quite common. As many as 40%+ individuals have a longer second toe than a big toe. Potential biomechanical implications But here's the twist: while Morton's foot is generally considered a variation of normal foot anatomy rather than a medical condition, it can have some surprising biomechanical implications that affect gait and foot function. Let's explore these potential issues associated with Morton's foot. Added pressure on the second toe The longer second toe may bear more weight during walking or standing, leading to increased pressure and potential discomfort or pain in the ball of the foot, which may contribute to clawing of the toe and hammertoes. Gait changes Morton's foot can alter the distribution of weight and pressure across the foot, potentially affecting gait mechanics and posture. This may contribute to overpronation, increasing the risk of injuries such as plantar fasciitis, shin splints and bunions. Footwear challenges Finding the right footwear can be a real challenge for individuals with Morton's foot. Shoes often fail to comfortably accommodate the longer second toe, leading to issues such as rubbing, irritation, or the development of thickened or ingrown toenails, corns or calluses on the affected toe. How to manage Morton's foot While Morton's Foot may not require medical intervention, there are steps individuals can take to manage associated discomfort or mitigate potential issues proactively: Choose footwear wisely. Opt for shoes with a wide toe box to comfortably accommodate the longer second toe—Asics is a great choice for a roomier and wider toe box. Avoid narrow or pointed shoes that can squeeze or crowd the toes. Consider orthotic support. Custom orthotic inserts or insoles can offset pressure on the toes and support the foot. This can alleviate any discomfort associated with Morton's Foot and improve your overall foot mechanics. Foot-strengthening exercises. Engaging in exercises to strengthen the muscles of the foot and ankle can help improve stability and support, reducing the risk of overuse injuries or discomfort associated with Morton's foot. Regular foot care. Practicing good foot hygiene and monitoring for signs of irritation or injury can help prevent complications such as corns, calluses, or ingrown toenails on the longer second toe.

July 15, 2024

Aging Feet: Common Changes and How to Adapt

Just like the rest of your body, your feet change with age. There are many age-related foot conditions that can target anyone at any time, but are more likely to occur in our golden years. With proper care, foot health in older adults doesn’t have to be too challenging and your aging feet can step out in downtown Toronto with confidence (and more importantly, in comfort). Why Aging Feet Become Vulnerable Studies show that one of the reasons musculoskeletal foot conditions, toe deformities and ankle problems are more common in older adults aged 65-74 is due to ill-fitting footwear. Poorly fitted shoes not only wreak havoc on your feet, but if you’ve worn them for double the amount of years a younger adult has, then they’ve had more time to cause foot issues! The math speaks volumes and is one of the many reasons wearing good shoes from a young age is so important. A change in size and shape also signifies your feet are getting older. Your body’s ligaments and tendons lose their ability to “spring back” which causes fallen arches (flat feet). This also relates back to ill-fitting footwear; if you aren’t aware of your foot changes, you can wear shoes that are too small without realizing it. Your skin also becomes thinner when you get older, and your nails more brittle and fragile. Your toenails can also get thicker, but not in a healthy way. Their weakening can invite unwanted problems like fungal infections and skin conditions. Lastly, it's only natural for a little wear and tear to set in after years of walking on your feet - after all, we only get one pair! This can cause degradation in many of the 33 joints in the foot. Common Foot Ailments In Elderly People: Bunions Hammertoes Plantar fasciitis Osteoarthritis Gout Type 2 diabetes and diabetic neuropathy (commonly occurs after age 45) Calluses Corns Toenail fungus Elderly-onset rheumatoid arthritis (a different type of RA than the one that targets younger adults) Foot Care Tips and Footwear For Seniors Managing foot problems and caring for aging feet is achievable when you do the following: Wear shoes that fit well! Many foot conditions feel better and more manageable when you wear orthopedic shoes, shoes for sensitive feet or the best shoes for seniors. Also, find shoes with the right level of shock absorption to protect your joints. Consider custom orthotics. Perform regular, low-impact exercises and stretches to keep your feet strong and flexible. Yoga and swimming is a great idea, but there are also exercises for arthritis. Keep your feet clean and moisturized. Get medical pedicures to maintain your nail health. Manage conditions like gout with proper dietary health and learn the role of nutrition in foot health. Try other products and medical devices like bunion pads, correctors, etc. Learn more about age-defying foot care.

July 8, 2024

Shock Absorption in Shoes: What is it and What you Need to Know

Shock absorption sounds like a superpower! But it’s actually a term describing how our shoes provide impact protection from the ground, floors and pavement. This benefits our foot health, but it also begins the upward “chain of command” of protecting the joints, bones and muscles in our knees, back and legs. Shock absorption in shoes typically involves innovative footwear technology and high-quality shoe design. Let’s review everything you need to know about this fascinating topic! The Science Behind Shock Absorption in Shoes You may be familiar with how cars have pump-like systems called shock absorbers, which dampen impulses from driving on the pavement. Your shoes are similar, but the physics are a little different! Shoes with a good amount of shock absorption may include the following components: Solid shoe cushioning in the insole, often made from gel, foam, etc. Midsoles made from comfortable and sometimes dense materials, like EVA foam. These midsoles are often able to compress and then return to their original shape during movement. Durable outsoles, made from materials like rubber. Extra heel cushioning for heel striking. These features work together to protect your feet from developing musculoskeletal foot conditions, which include but aren't limited to: Plantar fasciitis Heel spurs Metatarsalgia Different types of arthritis Achilles Tendonitis Think about it this way: nobody wants to walk a mile in flip flops! There would be virtually nothing in between the bottom of your foot and the ground’s surface, and you would feel fatigue, pain and overall discomfort afterwards. The longer you ignore foot support and shock absorption, the more wear and tear you will sustain! And this affects more than just your feet — your entire body feels the impact. The pain starts at the foundation, your feet, but it will trickle upward to other body parts (knees, back, etc) since your muscles, ligaments, tendons and bones are all connected to ensure our body moves efficiently and with stability. Who Needs Shock Absorption The Most? Athletes, especially runners, benefit from shock absorption. With each stride, they are hitting the pavement, trails and floors harder than anyone else. They need high-quality athletic footwear that retains most of its shock absorbing abilities after long-term use. But it’s not just all-star athletes. Everyday folks enjoying an outdoor walk in downtown Toronto; the longer the walk the more shock absorption you'll need. People with disabilities like severe arthritis or those with foot conditions like bunions or hammertoes, to name a few, should also be mindful of the grounds impact on the feet and body. A Final Note on Shock Absorption Shock absorption can be a balancing act. Sometimes “less is more" and you want to be careful of completely eliminating the “ground feel.” For example, overly cushioned shoes and a very elevated outsole might not be right for people with mobility challenges or those who need walking shoes instead of running shoes. Both can lead to instability and a heightened risk of sustaining a foot injury. Athletes should also be careful. Sometimes, too soft or too thick soles can affect sensory feedback and lead to a fall.

June 13, 2024

What’s a Cheilectomy?

Did you know that the joint at the base of our big toe bears about 40% of our bodyweight when we move? It plays a significant role when we walk and run, and because of the weight it bears (literally), it's prone to arthritis. This condition is called hallux rigidus (often referred to as "stiff big toe") and it causes the joint to lose its range of motion. While a "stiff joint" may seem small, it actually can significantly alter our biomechanics and can cause pain and difficulty walking and running. While non-surgical treatments such as medication, orthotics, and physical therapy can help in the early stages, more severe cases may require surgical intervention. One such surgical procedure to treat hallux rigidus is a cheilectomy. This article will explore what a cheilectomy is, its benefits, risks, and the recovery process. What is a cheilectomy A side-by-side of two feet: on the left is the post-surgical foot with a surgical shoe. On the right is the equivalent surgical reference for where the surgery is done and the incision size. A cheilectomy is a surgical procedure that alleviates pain and restores motion in the big toe joint affected by hallux rigidus. This procedure removes bone spurs (osteophytes) and diseased tissue from the top of the metatarsal bone, which reduces pain and allows the joint to move more freely. Cheilectomy: The procedure A cheilectomy is usually done under local or general anaesthesia. The surgeon makes an incision over the top of the affected joint and then carefully removes the excess bone and tissue and smooths the joint surface. This frees up more space for joint movement. In some cases, the surgeon may do additional procedures, such as joint capsule release or cartilage repair, to improve the outcome. Cheilectomy: The benefits An aerial view of a bone spur above the first MTP joint (left foot, right of image). Pain relief: A cheilectomy can significantly reduce pain and discomfort associated with hallux rigidus by eliminating bone spurs and diseased tissue. Improved motion: The procedure frees up space around the big toe joint, which gives it more room to move around and restores the toe's flexibility and range of motion. This makes walking, running, and other activities more comfortable. Preservation of joint function: Unlike more invasive procedures like joint fusion, a cheilectomy aims to preserve the natural mechanics of the big toe joint, which helps maintain its function and stability. The same foot with the bone spur above the first MTP joint removed. Cheilectomy: Risks and considerations While cheilectomy is generally considered safe and effective, like any surgical procedure, it carries certain risks. These include infection, bleeding and nerve damage. There are also many factors that can affect the outcome, such as the severity of the condition, age, and the patient's overall foot health. If you're considering a cheilectomy, it's important to discuss the risks and the benefits with your healthcare provider so that you can manage your expectations properly assess with a cheilectomy is right for you. Cheilectomy: What's the recovery? Following a cheilectomy, it's normal to experience discomfort and swelling. You can manage this with pain medication and elevation. You'll also need to do physiotherapy during the recovery process to restore the strength and flexibility in the toe joint. Most patients are fully weight-bearing immediately after the surgery, and can usually return to light activities within a few weeks; however full recovery takes several months. Stitches are typically removed 2 weeks after the procedure. It's important to follow post-operative instructions from the surgeon and to attend routine follow-up appointments to monitor the progress.

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Effective Exercises for People with Fallen Arches

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What are some common strengthening exercises for flat feet?

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Here’s to Many More Years of Foot Care!

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Related Posts

What’s A Crossover Toe: Understanding Causes, Symptoms, and Treatment Options

Hammertoes: Non-Surgical Solutions for Correcting Toe Deformities

Morton’s Toe: When Your Second Toe Is Longer Than Your Big Toe

Aging Feet: Common Changes and How to Adapt

Shock Absorption in Shoes: What is it and What you Need to Know

What’s a Cheilectomy?

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