Flexor Tenotomy - A Solution for Hammertoes & Clawed Toes

Written by Erica Halpern on April 2, 2026

Medically reviewed by

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.

Do You Have Hammertoes?

If you have hammertoes, book a foot assessment to see if a flexor tenotomy is right for you. Don’t wait – book today!

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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September 24, 2026

Metatarsalgia-Causes, Symptoms and How to Treat Ball-of-Foot Pain

Pain in the ball of your foot can make walking, standing, running and even wearing shoes uncomfortable. One common cause is metatarsalgia, a general term for pain affecting the forefoot around the metatarsal bones. Metatarsalgia can develop gradually or appear after an increase in activity. It may be related to footwear, foot structure, repetitive impact, pressure distribution, or another underlying foot condition. The good news is that many cases of metatarsalgia can be managed with conservative treatment, including activity modification, footwear changes, cushioning, metatarsal pads, exercises and orthotic support. The right treatment depends on what is causing the pain. Key Takeaways Metatarsalgia is pain in the ball of the foot, usually around the metatarsal heads beneath the toes. It can be caused by increased activity, footwear, foot structure, altered foot mechanics, or excessive pressure on the forefoot. Common symptoms include aching, burning, sharp pain, tenderness, or a feeling like there is a pebble in your shoe. Treatment often focuses on reducing pressure on the forefoot, improving footwear, modifying activities and using appropriate cushioning or metatarsal support. Metatarsal pads and orthotics may help some people by redistributing pressure, depending on the individual's foot structure and symptoms. Ball-of-foot pain isn't always metatarsalgia. Conditions such as Morton's neuroma, stress fractures, sesamoiditis and arthritis can cause similar symptoms. If pain is persistent, worsening or interfering with walking, a professional foot assessment can help identify the underlying cause. Experiencing pain in the ball of your foot? Feet First Clinic can help identify possible causes of your forefoot pain and develop a treatment approach based on your individual needs. Book an assessment with a Feet First Clinic chiropodist to have your foot pain evaluated. What Is Metatarsalgia? Metatarsalgia is pain and irritation in the ball of the foot, usually around the heads of the metatarsal bones just behind the toes. The five metatarsal bones connect the middle of the foot to the toes. When excessive or uneven pressure is placed on the forefoot, the tissues around the metatarsal heads can become painful. Metatarsalgia isn't necessarily one specific disease. Rather, the term describes a pattern of forefoot pain that can have several different contributing factors. Common symptoms include: Aching or sharp pain in the ball of the foot Burning pain Pain that becomes worse with walking, running or standing Pain when pushing off the toes Tingling or numbness in some cases A sensation that there is a pebble or small stone inside the shoe Calluses developing underneath areas of increased pressure Mayo Clinic and Cleveland Clinic both describe pain in the ball of the foot as the characteristic location of metatarsalgia, with symptoms often becoming worse with standing, walking or high-impact activity. Figure 1: Where Is Metatarsalgia? Metatarsalgia commonly causes pain around the ball of the foot beneath one or more metatarsal heads. Figure caption: Metatarsalgia commonly causes pain around the ball of the foot beneath one or more metatarsal heads. What Causes Metatarsalgia? There isn't always one single cause. In many cases, several factors contribute to increased pressure on the forefoot. 1. Increased Activity Running, jumping and other high-impact activities place substantial forces through the forefoot. A sudden increase in mileage, training intensity or activity can therefore contribute to forefoot pain. This is particularly relevant for runners and people participating in sports involving repeated running and jumping. 2. Poorly Fitting Footwear Shoes that are too tight, too loose, excessively high-heeled or otherwise unsuitable for your activity can increase pressure on the forefoot. A narrow toe box may also crowd the toes and alter how pressure is distributed through the front of the foot. 3. Foot Structure and Mechanics Certain foot shapes or structural changes can increase pressure under the metatarsal heads. Examples can include: High arches Flat feet Bunions Hammertoes A relatively long second toe Changes in the position of the metatarsal bones Abnormal pressure distribution during walking 4. Calluses A thick callus underneath the forefoot can be a sign that repeated pressure is occurring in that area. The callus itself may contribute to discomfort, but it can also provide a clue about where excessive pressure is being concentrated. 5. High Heels High-heeled footwear shifts more body weight toward the front of the foot, potentially increasing pressure around the metatarsal heads. 6. Foot and Joint Conditions Forefoot pain can also be associated with conditions such as: Morton’s neuroma Arthritis Gout Sesamoiditis Stress fractures Inflammatory conditions Hammertoes Bunions Because several conditions can produce similar symptoms, identifying the source of the pain is important before deciding on treatment. Metatarsalgia Causes at a Glance Possible contributing factor How it may affect the forefoot Increased running or jumping Repeated impact can increase forefoot loading High heels Shifts more pressure toward the front of the foot Narrow footwear Can crowd the toes and alter pressure distribution High arches May concentrate pressure under the forefoot Bunions Can change how weight is distributed Hammertoes May alter forefoot loading Calluses Can indicate areas of repeated pressure Foot mechanics May affect how force moves through the foot Previous injury Can change movement and pressure distribution Other conditions Neuroma, arthritis, stress fracture and other problems can mimic or contribute to forefoot pain What Does Metatarsalgia Feel Like? People describe metatarsalgia in different ways. The pain may feel: Sharp Aching Burning Shooting Tender or bruised Like there is a pebble in the shoe Symptoms may become more noticeable when walking, running, standing for long periods or pushing off through the toes. Some people also experience numbness or tingling in the toes. QUICK ANSWER What does metatarsalgia feel like? Metatarsalgia usually feels like pain, aching or burning underneath the ball of the foot. Some people describe the sensation as walking on a pebble. Pain often becomes worse with walking, running or prolonged standing. Metatarsalgia vs. Other Causes of Ball-of-Foot Pain Not every case of pain under the toes is metatarsalgia. Condition Typical clues Metatarsalgia Pain or tenderness beneath one or more metatarsal heads Morton’s neuroma Burning, shooting or nerve-like pain, often between the toes Stress fracture Localized pain that may worsen with activity and require imaging to investigate Sesamoiditis Pain beneath the big toe joint around the sesamoid bones Arthritis Joint pain, stiffness and reduced movement Callus-related pressure Localized tenderness beneath a thickened area of skin These conditions can overlap, and symptoms alone may not establish the exact cause. A healthcare professional may examine the foot and, when appropriate, use imaging to rule out other problems such as a stress fracture. How Is Metatarsalgia Diagnosed? A healthcare professional will generally start by asking about: Where the pain occurs When it started What activities make it worse Your footwear Your exercise routine How much time you spend standing or walking Previous injuries or foot problems The foot may be examined while sitting and standing, and your walking pattern may also be assessed. Depending on the symptoms, imaging such as an X-ray may be considered to investigate other possible causes of pain. Ultrasound or MRI may sometimes be used when soft-tissue problems need further evaluation. Experiencing Ball-of-Foot Pain? If pain in the ball of your foot is making it uncomfortable to walk, exercise or stand for long periods, a professional assessment can help determine what's contributing to your symptoms. At Feet First Clinic, our licensed chiropodists can assess your feet, footwear and the factors contributing to your forefoot pain. Depending on your individual needs, treatment may include footwear recommendations, metatarsal pads, insoles or orthotics, activity recommendations and other appropriate foot-care options. You don't have to simply live with ongoing foot pain. Book an appointment at Feet First Clinic for an assessment of your ball-of-foot pain. Figure 2: How a Foot Assessment Works How a Foot Assessment Works: A foot assessment evaluates your symptoms, foot structure, joint movement, and gait to help identify the possible cause of foot pain and determine whether further testing or conservative treatment is appropriate. How Do You Treat Metatarsalgia? Treatment for metatarsalgia focuses on reducing excessive pressure on the painful area and addressing the factors contributing to the problem. Treatment may include: 1. Reduce Aggravating Activities If running, jumping or another activity is causing pain, temporarily reducing the activity can give irritated tissues an opportunity to settle. Low-impact activities such as cycling or swimming may allow you to remain active while reducing repetitive impact on the forefoot. 2. Choose Supportive Footwear Footwear can make a significant difference. Look for shoes that provide: Adequate room for the toes Appropriate cushioning A supportive sole A comfortable fit Enough space around the forefoot A design appropriate for your activity Avoid shoes that squeeze the toes or place excessive pressure on the ball of the foot. 3. Consider a Metatarsal Pad A metatarsal pad can redistribute pressure away from the painful area. Important: placement matters. A metatarsal pad is generally positioned behind the metatarsal heads rather than directly underneath the most painful spot. Correct placement can help redistribute pressure through the forefoot. Mayo Clinic specifically lists metatarsal pads and arch supports among conservative measures that may reduce stress on the metatarsal bones. 4. Try an Appropriate Insole or Orthotic An insole or orthotic may help redistribute pressure and provide support depending on the underlying mechanics. Not everyone with metatarsalgia needs a custom orthotic. Some people may benefit from an appropriate over-the-counter insert, while others may require a more individualized device. Orthotic treatment should be based on the individual's foot structure, symptoms and activity needs. 5. Address Contributing Foot Problems If a bunion, hammertoe, callus, altered gait pattern or another foot problem is contributing to excessive forefoot pressure, addressing that factor may be an important part of treatment. 6. Ice and Rest Ice and temporary activity modification may help reduce discomfort, particularly following activities that aggravate the area. Mayo Clinic recommends applying an ice pack for approximately 20 minutes at a time, with a towel protecting the skin. A diagram showing the roadmap for treating metatarsalgia/ball-of-foot pain Can Orthotics Help Metatarsalgia? Orthotics may help some people with metatarsalgia by redistributing pressure and supporting the foot. An orthotic can be designed or selected to address factors such as pressure distribution, arch support and foot mechanics. However, there is no single orthotic that is appropriate for every person with metatarsalgia. Depending on the individual, treatment may involve: An over-the-counter insole An accommodative insert A metatarsal pad A custom orthotic A combination of footwear and orthotic modifications The goal is not simply to add more cushioning. The goal is to address the factors contributing to the forefoot pain. Cleveland Clinic notes that orthotics can range from simple shoe inserts to custom devices and may be used for forefoot pain including metatarsalgia. Can Shoes Cause Metatarsalgia? Yes. Footwear can contribute to metatarsalgia. Shoes that are too narrow, poorly fitted, excessively high-heeled or inappropriate for an activity can increase stress on the forefoot. When choosing footwear for metatarsalgia, consider: Toe box: Your toes should have enough room to spread naturally without being compressed. Sole: A supportive and appropriately cushioned sole can reduce the impact placed on the forefoot. Fit: Shoes should not squeeze the ball of your foot or allow excessive movement inside the shoe. Activity: Choose footwear designed for the activity you're performing. What Exercises Can Help Metatarsalgia? Exercises may be useful when appropriate, particularly when limited mobility, muscle weakness or altered foot mechanics are contributing to symptoms. Depending on the individual, a healthcare professional may recommend exercises involving: Calf stretching Ankle mobility Toe mobility Foot-strengthening exercises Balance exercises Gradual strengthening of the intrinsic foot muscles Exercises should not significantly increase pain. If an exercise consistently aggravates symptoms, stop and seek professional guidance. When Should You See a Healthcare Professional? Consider having persistent ball-of-foot pain assessed if: Pain continues despite changing footwear and reducing aggravating activities Pain is getting worse You have significant swelling You cannot comfortably bear weight You have numbness or persistent tingling Pain started after an injury You suspect a stress fracture Pain is interfering with your normal activities You have diabetes or another condition that increases your risk of foot complications Persistent forefoot pain can have causes other than metatarsalgia, so an assessment can help determine whether further investigation is appropriate. Can Metatarsalgia Be Prevented? Not every case can be prevented, but you can reduce some contributing factors. Helpful habits include: Wear properly fitting footwear. Choose shoes with adequate toe room. Replace excessively worn footwear. Increase exercise intensity gradually. Use activity-specific footwear. Avoid prolonged use of uncomfortable high heels. Address recurring calluses or pressure points. Consider appropriate support if your feet require it. Don't ignore persistent forefoot pain. Cleveland Clinic specifically recommends footwear with good soles, a wide toe box and a lower heel as part of prevention strategies. Metatarsalgia: Frequently Asked Questions What is metatarsalgia? Metatarsalgia is a term used to describe pain affecting the ball of the foot, particularly around the metatarsal heads beneath the toes. What causes metatarsalgia? Common contributing factors include increased running or jumping, poorly fitting footwear, high heels, foot structure, bunions, hammertoes, calluses and other conditions that increase pressure on the forefoot. What does metatarsalgia feel like? It can feel like aching, sharp, burning or shooting pain in the ball of the foot. Some people describe feeling as though there is a pebble in their shoe. How do you get rid of metatarsalgia? Treatment depends on the cause. Common conservative approaches include reducing aggravating activity, changing footwear, using appropriate cushioning or metatarsal pads, and addressing foot mechanics. Persistent symptoms should be assessed by a healthcare professional. Can walking make metatarsalgia worse? Yes. Walking, running and prolonged standing can increase pressure through the forefoot and may aggravate symptoms. Can running cause metatarsalgia? Running and other high-impact activities can contribute to metatarsalgia because they place repeated forces through the forefoot. A sudden increase in training volume or intensity may increase the risk. Are metatarsal pads good for metatarsalgia? Metatarsal pads may help redistribute pressure away from painful areas of the forefoot. Their position is important, and the appropriate type and placement can vary between individuals. Can orthotics help metatarsalgia? They can help some people by supporting the foot and redistributing pressure. The appropriate type of orthotic depends on the person's foot structure, symptoms and contributing factors. What shoes are best for metatarsalgia? Generally, look for footwear with adequate toe room, a comfortable fit, appropriate cushioning and a sole that provides suitable support for your activity. Avoid shoes that squeeze the forefoot or place excessive pressure on the ball of the foot. How long does metatarsalgia take to heal? Recovery varies depending on the underlying cause, severity and whether the contributing factors are addressed. Mild cases may improve with activity modification and footwear changes, while persistent symptoms may require further assessment and treatment. Is metatarsalgia serious? Metatarsalgia itself is not usually considered a serious condition, but persistent ball-of-foot pain should not automatically be assumed to be metatarsalgia. Other conditions, including stress fractures and nerve problems, can produce similar symptoms. When should I see a foot specialist for metatarsalgia? If your pain persists, worsens, affects your ability to walk or does not improve after changing footwear and modifying activities, a foot assessment can help determine the likely cause and appropriate treatment. The Bottom Line Metatarsalgia is pain in the ball of the foot that can result from increased forefoot pressure, footwear, activity, foot structure or another underlying condition. Treatment usually begins with conservative measures such as: 1. Reducing aggravating activities 2. Improving footwear 3. Reducing pressure on the forefoot 4. Using appropriate cushioning or metatarsal support 5. Addressing contributing foot mechanics or conditions If ball-of-foot pain persists or you are unsure what is causing it, a professional foot assessment can help distinguish metatarsalgia from other causes of forefoot pain. Sources Mayo Clinic — Metatarsalgia: symptoms, causes, diagnosis and treatment. Cleveland Clinic — Metatarsalgia: symptoms, causes, diagnosis and treatment. Cleveland Clinic — Orthotics: types, benefits and uses for forefoot pain.

September 10, 2026

Useful Tips To Help Athletes Recover from Injuries

If your sports injury isn’t something that’ll heal overnight, it’s time to think long-term. Here are a few ways to speed up recovery and lower your risk of re-injury: Don’t Go Back to Working Out without Permission! Before you ease back into your routine, you need to consult a medical professional to see if they give you the go-ahead. You may feel like you’re ready to get back on the treadmill or jump back onto the basketball court, but that doesn’t mean you actually are. Getting back into your regular routine could sabotage the progress you’ve made. Go for Low-Impact Activities! Certain types of activities will be easier on your body than others. You should incorporate low impact exercises into your workout routine to stay in shape during your recovery period. Swimming is an excellent low-impact exercise. The water supports your weight, so going through the motions won’t put a strain on your joints. If you’re not a strong swimmer, you can still put on your bathing suit for water aerobics — this is a workout routine that takes place in the shallow end of the pool. It’s famous for helping people with sports injuries, osteoarthritis and other physical complications. Restorative yoga is also a great option—it’s low-intensity and adaptable to different physical limitations. Just let your instructor know about your injury ahead of time so they can modify poses to suit you. Make Yourself Comfortable! Get yourself the right equipment to ease the discomfort of your injury and make your day to day less of a hassle. For instance, someone dealing with ankle pain could benefit from a biomechanical assessment to see if they should get orthopedic shoes or custom orthotics. The additional cushioning from specialized footwear could reduce discomfort by taking some pressure off of the joint, while the added support could also protect the ankle from re-injury. Here are some more products that can combat the aches and pains from sports injuries: Braces/stabilizers/supports Athletic tape Pillows Ice packs Heating pads What If You’re Not Sure That You’re Injured? Not sure whether your Achilles pain or sore knees are from a sports injury or just a sign you need rest? It’s worth getting it checked out. A chiropodist can review your symptoms, perform an exam, and assess your gait to look for movement patterns that may be contributing to the issue. If further investigation is needed, you’ll typically need to see a physician first to get a referral for medical imaging, such as an ultrasound or X-ray. Sports injuries can be frustrating, especially when you just want to get back to your routine. But recovery takes time. Pushing through pain or ignoring your limits can often make things worse rather than better.

September 3, 2026

Wearing High Heels All of the Time Is Hard on your Body

Whether it’s a pair of black patent leather pumps, sky-high ruby red stilettos or strappy sandals, high heels are considered wardrobe staples that belong in a woman’s closet. They’re used for special occasions and everyday work-life, going out dancing or going for an important interview. Sadly, these beloved fashion statements can damage parts of your body over time. Anyone who has ever worn a pair of high heels knows that after a few hours of standing and walking, your feet are throbbing. It’s a relief just to slip them off, sit down and let your pulsing toes have a little bit of a rest. These aches and pains come after only a few hours of wearing the shoes — the long-term effects are much worse. There are many different ways that high heels can harm not just your feet, but your entire body. Bunions One of the health problems that people can get from wearing high heels is developing large bumps called bunions on the outsides of their big toes. A bunion is a permanent, progressive side-effect. The only way to reverse it is corrective surgery to remove part of the bone and adding screws to keep the foot in an appropriate position. While bunions cannot be reversed, the progression can be managed. One way is to avoid high heels, which will aggravate the issue. It's also important to get a foot assessment with a chiropodist: bunions are usually caused or contributed to by an underlying biomechanical issue, so addressing that is the first step. Hammertoes Another one of the distressing things that high heels do to your feet is create hammertoes, which is when your little toes bend and buckle from the pressure of standing on them. Hammertoes are awkward and sometimes painful. Flexible hammertoes can be reversed through physiotherapy, orthopedic shoe replacements or corrective surgery. Joint Damage Other than foot problems, high heels prematurely age your joints because they don't allow your knee to straighten to accommodate for the additional weight placed on your legs. The reflex changes your gait (how you walk) and wears down your knees over time. Achilles' Tendonitis & Haglund's Deformity Regular use of high heels can lead to shortened Achilles' tendons, which can create tendinitis issues - and with that comes a lot of ankle pain. The Achilles tendon is the tendon at the back of our heel that connects our heel to our knee. A shortened Achilles tendon will also cause rubbing and pressure on the back of the heel creating a bump known as a Haglund's deformity, which is permanent spurring and deformation of the heel bone. For those who wear high heels because they want their feet to look nice, a deformity on the heel can be quite counter-productive. Back Pain You’ll also find that high heels cause lower back pain by forcing your lower back to arch to compensate for the fact that you’re balancing your body weight on the balls of your feet. High heels induce a forward pelvic tilt, which forces the lower back into a more exaggerated curve. The shoes force your body weight to pull forward, so you lean back when you stand. The position puts a lot of stress on your spinal discs. Sticking with the shoes can lead to poor posture, persistent aches and muscle spasms. It can also lead to chronic lower back, hip and knee pain. Skin & Toenail Issues High heels place excess pressure on the forefoot. With pressure, comes friction, which can lead to painful corns, calluses and blisters. The increased pressure on the big toe, especially if your high heels are also narrow, can also lead to ingrown toenails. Alternatives to High Heels Sometimes it's hard to avoid high heels altogether, but there are alternatives: Reduce the frequency with which you wear high heels Invest in orthopaedic high heels with a wider toebox, cushioned forefoot, and thick heel. Try supportive insoles for high-heels. Try dress flats instead. While not a perfect solutions, these suggestions will give your feet a little extra support and mitigate the damage from wearing high heels. It’s clear that high heels are not worth the aches and pains that they put you through. These fashion fundamentals damage your feet, your knees and your back much more than you think. Push those sandals, stilettos and pumps to the back of the closet — it’s time to change up your footwear.

August 13, 2026

Suffering from Really Bad Back Pain? Look at Your Shoes

It’s easy to assume that bad footwear will only hurt your feet, but it can quickly create a domino effect hitting other parts of the body. Unsupported shoes impact your foot position, which impacts your posture, which impacts your spine and back muscles. Shoes that Cause Back Pain For example, high heels put pressure on the balls of your feet and push your legs forward — to compensate for the shift in weight the upper-body tilts backward. The balancing act changes your straight up-and-down posture, forcing you to arch your lower back and to stick your pelvis forward. The position strains the spine and the lower back muscles. Flat shoes like flip flops also lead to back pain because they offer no arch-support or grip whatsoever. The design changes your gait by forcing you to put more weight onto the outside edges of your foot in place of an unsupported heel. The weight disbursement alters the rotation of your legs while walking, putting more stress onto the lower spine. Another factor that can contribute to back pain is poor shock absorption. Shoes that provide little to no cushioning—often flat shoes with thin midsoles—can increase strain on the body. Each step we take generates impact that must be absorbed somewhere. Normally, footwear helps reduce this force, but when shoes lack proper shock absorption, the impact travels through the feet, up the knees, and into the lower back. Over time, this repeated stress can place excess strain on the joints in the lower back and contribute to back pain. Solutions for Back Pain Replace Unsupportive Footwear The first step to alleviating back pain is to get rid of unsupportive footwear. Instead, opt for shoes with good cushioning and thicker midsoles designed for shock absorption. Materials like cork and EVA are naturally shock absorbent and help reduce the impact each step has on your spine. It’s also a good idea to swap out flip flops for supportive sandals that offer cushioning, arch support, and ideally an ankle strap. An ankle strap helps keep the sandal securely on your foot and prevents toe clawing, which can otherwise alter your gait when you walk. Finally, instead of traditional high heels, consider supportive flat dress shoes. If you must wear heels, choose shoes with a thicker block heel and keep the height under two inches to help minimize strain on your spine. Custom Orthotics Another way to tackle back pain is by using orthotic inserts in your shoes—although they won’t work with certain footwear styles, such as flip flops. One of the clearest signs that you may benefit from custom orthotics is chronic pain in your feet, ankles, legs, hips, or lower back. Orthotics are commonly used to help alleviate back pain by improving alignment, supporting the feet, and promoting better posture. Orthotics are inserts that fit inside your shoes to provide additional support, stability, and cushioning while improving overall function. For the best results, these inserts can be customized to your unique foot size, shape, and arch type. As an added benefit, custom orthotics can also help people dealing with common foot problems. Individuals living with bunions, plantar fasciitis, or heel spurs often benefit from these medical-grade devices because they help redistribute pressure and improve the way the foot moves during walking. To get custom orthotics, you would typically book a biomechanical assessment with a licensed chiropodist. During this assessment, the chiropodist will evaluate the range of motion in your feet and ankles, examine how you bear weight, and perform a gait analysis to determine your walking pattern. Based on their findings, they can provide a diagnosis and, if appropriate, cast your feet for custom orthotics designed to suit your footwear and daily activities. Other Solutions for Back Pain Some simple home remedies for back pain are cold and hot therapies — start by addressing the pain with a cold compress, then use a hot water bottle on the same area two days later. The cold will combat pain and swelling. Heat will improve blood circulation and relax tightness. If the pain is severe enough to keep you in bed for longer than a few hours or if it has you cancelling your plans for the next day, you should see a doctor. Sharp and intense back pain is not going to be caused by your footwear, but it can be exacerbated by it. The last thing you want when you have a slipped disc or a pulled muscle is an unsupported pair of shoes.

June 4, 2026

Foot Myths, Debunked And Explained

Our legs are a complex and intricate system of bones, joints, and muscles. Everything is interconnected in some way. Muscles and joints rely on each other to perform properly, and to provide the necessary foundation for our body. Our habits, genetics, and environment all affect our feet. With so many different possibilities for foot conditions to arise, it's important to remember that correlation is not causation. Just because we do one thing, does not necessarily mean it causes another. To help clear the air over a sample of common foot myths, we decided to debunk a few of them below. 1. Flat feet are bad About 30% of the population lives with flat feet. Flat feet are defined as a postural deformity in which the arches of the foot collapse. As a result, the entire foot makes contact with the ground. The foot is characterized by a very low arch, and can other foot conditions because of the leg's compensation. Flat feet can develop in one foot, or both, depending on your body's development. According to Harvard Medical School, even in adulthood, 15% to 25% of people have flexible flatfeet. Most of these people never develop symptoms. For those with what's called rigid flat feet, several measures can be taken to reduce pain and live comfortably with flat feet. These include: Custom orthotics that artificially raise the arch and provide support Strengthen and stretch your calf as this reduces the pressure and load on your arches Supplement some high-impact exercise with low-impact activities like swimming, cycling, or spinning Wearing slippers or supportive footwear inside instead of walking around barefoot Proper fitting footwear with motion control and stability Foot strengthening and exercises 2. Wearing heels causes all of women's foot problems Additionally, a common misconception is that high heels cause bunions. This isn't true. Heels aggravate bunions but are likely not the cause. However, excessive heel usage can result in a few common foot conditions: Corns, Hammertoe, Calluses and Haglund's deformities (called the "pump bump"). Additionally, you're at a greater risk of osteoarthritis since you may lose fat under your foot. According to WebMD, you can prevent certain foot conditions while continuing to wear heels. Some of these preventative measures include: Get the well-fitted high heel Use silicone metatarsal pads for under your feet Wear a thicker heel for stability Pay attention to the "slope" or "pitch" of the heel Wear open-toe high heels to relieve pressure on corns and calluses Wear heels that are no more than 2" high 3. A bunion is just a bump A bunion may look like just a bump. However, that's another in the list of foot myths. If only it were that simple... Depending on the cause, your habits may worsen the condition. Maybe you wear shoes with a narrow toebox. Without correction, bunions can get a lot worse over time, turning just a bump into severe pain. A Bunion, or hallux valgus, is a bony protrusion that forms at the site of the large joint that connects your big toe to your foot. As you can expect, without addressing the cause of bunions, the toe angle's alignment can sharpen, causing a larger bump. It should be noted that bunions can be hereditary, in which case you might be doing everything right. Hereditary bunions are linked to inheriting foot structures such as flat feet or faulty bone mechanics rather than inheriting the bunion structure itself. Inherited conditions such as hypermobility or shortened Achilles tendons can largely increase the risk of developing a bunion. In this instance, continue to practice proper foot habits like: Footwear modification, i.e., avoiding tight shoes with a narrow or stiff toe box. Anti-inflammatory medications Bunion splints Bunion aligner Therapeutic taping Supportive insoles or custom orthotics Anti-inflammatory gels (but not NSAID oral medication) You should consult a foot specialist to see whether or not action needs to be taken. 4. Foot pain is the result of getting old Reword the first paragraph: Foot conditions, such as osteoarthritis, are common as we age. Osteoarthritis is a degenerative joint disease caused by the breakdown of joint cartilage and changes in the bone structure causing joint pain, stiffness and reduced mobility. However, osteoarthritis can occur at any age. Individuals who train or play high level or high impact sports may experience osteoarthritis even as early as their 20s. The most common areas for osteoarthritis include the big toe joint, knees and hips. Osteoarthritis is a progressive and degenerative disease meaning that the damage is irreversible. Physical therapy can aid in providing strength to the muscles surrounding the affected joint and can alleviate pain. Common treatments include functional stretches and movement exercises and managing symptoms with proper support or bracing. 5. Surgery will fix foot problems Surgery can help fix certain foot conditions, but non-invasive options may work equally well, if not be more effective. There are several factors to consider when deciding on foot surgery: Necessity Success rate Cost Recovery time Long-term effectiveness Certain progressive conditions like hallux rigidus, bunions, and a ruptured Achilles may require surgery to correct the inherent problem. However, physical therapy can also improve quality of life. Proper orthotics, avoiding high-impact exercise, proper footwear, and strengthening can help limit pain associated with certain foot conditions. However, surgery removes the bone portion of the injury. For those with Hallux Rigidus, the Bone Spur contributes to the toe's stiffness. The range of motion won't improve without surgery. Although, the worsening of the condition can be slowed with physical therapy as mentioned above. For those with a Bunion, you’ll want to explore All Non-Invasive Measures before deciding on surgery. If you have explored all options, surgery may be an option. Typically, those who experience significant pain, have severe toe deformities, and have chronic inflammation are the likely candidates for surgery. Bunion surgery (of which there are a few) can include several correct measures: Realigning the metatarsophalangeal (MTP) joint at the base of the big toe. Pain relief. Correcting the deformity of the bones, especially if your big toe is drifting inwards towards your second metatarsal. If you're unsure about foot conditions, toenail conditions, or skin conditions, contact us at Feet First Clinic to set up an appointment. 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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!

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Flexor Tenotomy – A Solution for Hammertoes & Clawed Toes