Written by Bianca Charles on February 28, 2020

What is a Heel Spur?

The human body is a complex and magnificent system that adapts and learns, continuously finding ways to build and strengthen itself through its experiences. One example of this is our bones’ response to stress.
Soft tissues such as ligaments and tendons insert themselves into bones; ligaments connect bone to bone while tendons connect muscle to bone. When the area of insertion undergoes injury or inflammation from stress or strain of these soft tissues, the bone may respond by depositing new bone on existing bone. This is the bone’s way of fortifying itself.

A heel spur is just that. It is a bony protrusion or growth from the underside of the heel bone that forms over time due to repetitive muscular and ligament strain from activities such as walking, running, and jumping.

Contrary to popular belief, a heel spur is simply the reaction to the problem at hand, and not necessarily the cause of your pain. In fact, most heel spurs are asymptomatic.
It is often associated with a condition known as plantar fasciitis, which is the inflammation of the fibrous tissue that connects the heel bone to the ball of the foot.

Rather than the heel spur itself being the culprit, more often than not, it is the associated soft tissue injury such as plantar fasciitis that causes sharp pain at the heel with the first steps in the morning or with initial steps after rest. Some report the pain turns into a dull ache and comes back with increased activity throughout the day.

Am I at Risk?

You can increase your risk of developing a heel spur and associated heel pain due to soft tissue injury by:

wearing unsupported shoes
not addressing current foot issues
abnormal gait
poor foot posture
increased time on your feet
vigorous sports or activities
weight

All these factors put high stress and strain on the soft tissues of your feet, specifically the plantar fascia.

How do I Manage the Pain?

Heel spurs are managed by rest, exercise, custom foot orthotics, supportive footwear, a night splint, over-the-counter medications such as ibuprofen, and/or cortisone injections.

Rest and exercise are both highly recommended when dealing with a heel spur and associated soft tissue strains. Stretching the muscles and tendons of the foot will reduce tension and resistance training will help to strengthen them.

Calf stretches against the wall and/or on a step are particularly helpful. Remember to hold your stretch for 15-30 seconds. Repeat the exercise 10 times on each leg and do this set a couple times throughout the day to get the best results.
Look for shoes that have a cushioned sole with arch support rather than a shoe that is completely flat.

A good shoe will also have good torsional stability, a firm heel counter, and a roomy toe box. In addition, for indoor shoes, opt for sandals or slippers with a cork foot bed that has arch support and straps around the forefoot, midfoot, and ankle.
Wearing a night splint while you sleep may also help to keep the plantar fascia elongate and therefore deplete tension.
around the forefoot, midfoot, and ankle. Wearing a night splint while you sleep may also help to keep the plantar fascia elongated and therefore deplete tension.

Talk to your local chiropodist for advice on custom foot orthotics. A custom insole will support your foot in all the right places and correct any harmful compensations or abnormal gait patterns. Furthermore, a heel pad may be added to provide additional cushioning or a horseshoe pad to offload a specific localized area of pain on the heel.

If you are in an immense amount of pain, resulting in limitations to your mobility, talk to a Toronto foot specialist about cortisone injections, which may provide temporary, but effective relief. You can get up to three cortisone shots per year.
If conservative measures fail to relieve your pain within a year, surgery to either release the plantar fascia or remove the bone spur may be indicated to restore quality of life.

What Happens if it’s Not Treated?

Unfortunately, a heel spur or any bone spur for that matter is permanent and cannot be removed without surgery. However, the pain associated with a heel spur will likely worsen and become chronic if you do not seek treatment to address the soft tissue injury.
This can lead to changes in your gait to accommodate and compensate for the pain, resulting in a limping gait and secondary injuries to the hip and knee joints. If you avoid walking or activity all together, the chances of weight gain are high. On the other hand, most of individuals with heel pain will experience resolution when treated using conservative methods.

When Should I See a Foot Specialist?

Any kind of foot pain is a valid reason to see a general physician, licensed chiropodist, or podiatrist for a consultation.

Chiropodists or podiatrists are primary health care professionals who specialize in the assessment, management, and prevention of dysfunctions, disorders, and diseases of the foot. The sooner you see an appropriate health care practitioner for heel pain or a heel spur, the sooner you will experience relief of your pain.

What Can I do to Prevent Spurs?

To help prevent heel spurs you can reduce injury to the heel bone by wearing s upportive footwear. Always remember to stretch before and after sport activity, and gradually increase your level of activity rather than engaging in too much activity too quickly.

Pay attention to the shape and movement of your feet to detect any anomalies with your gait pattern, and avoid long periods of standing.
You can also increase flexibility in your calf and plantar fascia with daily stretches, avoid walking barefoot on hard surfaces, and maintain a healthy body weight.

How Can I be Sure it’s a Heel Spur?

A bone spur can only be definitively diagnosed with diagnostic imaging such as, x-ray or ultrasound. If you have a very localized area of pain on your heel(s) and experience pain with your first steps in the morning, talk to your doctor about these tests to determine if you have a bone spur or not.

For a full foot assessment and treatment for heel pain, book an appointment with one of our Toronto Licensed Chiropodists at Feet First Clinic.

Everything You Need for Healthy Feet - All Under One Roof

At Feet First Clinic, we’re always excited to welcome new clients! We’re Toronto’s one-stop-shop for all your foot-related needs. For 15 years, our staff and licensed chiropodists have been helping people with their feet. From foot care to foot pain to foot products – we do it all! 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!

About Author: Bianca Charles

With 15 years of dedicated experience in podiatry, Bianca Carter offers a wealth of knowledge and expertise at Feet First Clinic. Throughout her career, Bianca has worked closely with leading chiropodists, continually deepening her understanding of all aspects of foot care.

Learn more about Bianca Charles

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November 21, 2024

Why Do Older Women Get Bunions?

Bunions can target anyone, but they are more common in older women due to factors like foot anatomy and footwear choices. Luckily, there are ways you can prevent and manage bunions to the best of your ability, especially if you work with a chiropodist or podiatrist. Let’s explore everything there is to know about bunions, including the reasons why older women are more at risk for developing bunions. This article will answer: What are bunions? Who's at risk? Why are older women at risk? How do you treat bunions? How do you prevent bunions? Do I need bunion surgery? What Are Bunions? Bunions are toe deformities in which the big toe shifts towards the second toe at an angle. This causes the joint at the base of the big toe (the first metatarsophalangeal joint, or MTP joint) to protrude outwards, forming a bump that can become swollen, tender, and uncomfortable. The MTP joint bears a lot of pressure while walking or standing, which can worsen the bunion over time. As the condition progresses, people with bunions often experience pain and difficulty wearing certain shoes. Another related condition common in older women is hallux rigidus, where arthritis or stiffness affects the big toe joint, limiting its movement. Hallux rigidus may not cause the same protrusion as bunions, but it can still lead to pain and difficulty moving the toe. Many people may think that hallux rigidus is the same as a bunion, but they are different - the scientific term for bunions is hallux valgus. Causes of Bunions: Who's at Risk? Bunions are caused by excessive prolonged stress on the MTP joint at the base of the big toe. Therefore, anything that increases pressure on the big toe can cause or contribute to bunions. While bunions aren't typically caused by one thing alone, there are several risk factors that contribute to the likelihood of developing bunions. All these risk factors either weaken or cause extra strain on the MTP joint. These include: Age: Bunions can start to form as young as 30, but they are commonly associated with seniors and become more debilitating and noticeable with age. Some studies suggest 1 in 3 people over the age of 65 have a pronounced bunion, many of them being women. Genetics: Bunions are partly genetic because foot shape and structure, often inherited traits, can increase the risk of developing them. People with certain foot shapes—particularly flat feet—are more prone to bunions because this structure creates imbalanced pressure on the big toe joint. Wearing ill-fitting footwear: Frequently wearing narrow, tight, or high-heeled shoes that squeeze the toes can push the big toe inward, contributing to bunion formation. Pointed, unstready high-heeled shoes with very thin heels (like stilettos) are extra risky. Having Rheumatoid arthritis: Conditions that affect joint health and increase inflammation, such as rheumatoid arthritis, can lead to bunion formation. Previous foot injuries: Tendon tears, or having broken a bone in the past, can increase risk. Why are Older Women at Risk? Senior women are more likely than other groups to experience painful bunions for a handful of reasons: Older people are more susceptible to joint-wear-and-tear and other foot conditions like osteoarthritis (which is caused by wear-and-tear on the joints, and is commonly associated with age). And pre-existing joint issues make you more prone to bunions. Many older women have a history of wearing ill-fitting shoes with cramped toe boxes and unsteady high heels for decades. Tight shoes and high heels put extra strain and pressure on the MTP joint. The collective effects of this pressure accumulate over time and, compounded with other age-related risk factors, can accelerate, contribute to or exacerbate the formation of bunions. Women may have weaker connective tissue in their feet. This will reduce the big toe's ability to withstand the force and pressure of our movement. Bunions can worsen during menopause due to hormonal changes loosening ligaments and flattening the feet, making them more vulnerable. This can also happen during pregnancy and have long-lasting effects on the feet. Menopause can also affect bone density, which can accelerate joint degeneration, weaken joints, and therefore aggravate bunions. Bunions in Older Women: Treatment If you’re a woman (or anyone!) struggling with bunion pain, visiting a foot specialist, like a chiropodist or podiatrist, at your local foot clinic can help. There are many solutions available that target the foot pain and mobility issues associated with bunions, while decreasing pressure on the big toe joint. While bunions cannot be reversed (without surgery), by strengthening your feet and reducing pressure on the big toe, you can manage the bunion growth so that it doesn't get worse. Bunion Exercises and Stretches https://www.youtube.com/shorts/H3SogJ8FIas A chiropodist or podiatrist may suggest some bunion exercises and stretches. These are great for both prevention and treatment, mostly target the toes, are easy to memorize, and accommodate seniors. The exercises may feel awkward at first, but you’ll get used to them in no time. Here are five easy-to-learn exercises you can incorporate into your daily routine to help manage bunion discomfort: Toe Circles Grip your big toe and move it in circular motions to maintain joint mobility. Do 10 circles in each direction per foot. Toe Stretches Use your fingers to press your big toe down and hold for 30 seconds, then stretch it in the opposite direction for another 30 seconds. Repeat 5 times on each foot. Towel Grip and Pull Place a towel on the floor and use your toes to scrunch and pull it toward you. This helps strengthen the small muscles in your feet. Toe Curls and Spreads Curl your toes down tightly, hold for a few seconds, then spread them wide. Repeat this motion 10 times per foot to improve flexibility and strength. Toe Resistance Exercises View this post on Instagram A post shared by Feet First Clinic (@feetfirstclinic_) Use your fingers to apply light pressure against your big toe in various directions, pressing up, down, and sideways. Hold each for 10 seconds. Repeat 5 times on each foot. You can also wrap a resistance band around your big toes and then spread your feet apart while keeping your heels planted, as shown in the video above. Other bunion treatment options provided by a foot specialist include: Footwear recommendations: We'll get more into this later, but opt for shoes with a wide toe box that give your toes enough room. You should also look for features like cushioned insoles and good arch support to reduce pressure on the bunion. Custom orthotics: A foot specialist will assess your feet and design custom orthotic insoles tailored to your feet. Orthotics work by reducing pressure and force on the big toe joint, which will then reduce bunion pain and help prevent the bunion from getting worse. Custom orthotics for bunions provide support and help realign the foot, redistributing pressure away from the bunion. You can then put the orthotics into your footwear and go about your daily activities with less pressure on the big toe. Shockwave therapy: This treatment uses powerful acoustic pulses to reduce pain in the affected area by increasing blood flow and triggering a process that helps the body heal injured tissue. While shockwave therapy doesn't target the bunion itself, it helps with the tight muscles and ligaments around the bunion, which reduces pain and pressure on the joint. Bunion devices: These devices help realign the toes to varying degrees. Silicone toe separators are great for when you're walking around at home, whereas ultra-thin bunion aligners fit comfortably in most footwear and are great for athletic people. For more significant correction, rigid bunion splints help stabilize the joint. Therapeutic taping: A foot specialist can apply therapeutic tape to provide support, reduce pain, and help correct the alignment of the bunion, allowing for better mobility. Shoe stretching: If your shoes are too tight, professional shoe stretching can help relieve pressure on the bunion, making footwear more comfortable. https://www.youtube.com/shorts/8g43ZWreZ1g Best Bunion Prevention Tips There isn’t much you can do about your genetics or age, but you can be mindful about other lifestyle factors to manage bunion formation. Wearing the Right Footwear The best preventative measure you can take to try and avoid bunions is wearing the right shoes for your feet. You should be especially vigilant about finding shoes that are wide enough for your toes to rest comfortably and wiggle without crowding and overlapping. Ideally, your shoes need between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. You can try an at-home test to see how wide your feet really are before visiting your Toronto foot clinic for a shoe fitting that will help you find the perfect fit. Toe space is the biggest factor for bunion prevention, but there are many other things to consider when finding the right shoes. Check out the best footwear for healthy feet to learn what else you should look out for. Try to avoid high heels, only wearing them for special occasions. Even then, opt for healthy heel options. Heels shouldn’t be too high or too thin—look for a block, shorter heel or wedges instead. Your shoes also shouldn’t be severely pointed and squish your toes together. Additional Bunion Prevention Tips: Regular exercise and a good fitness regimen will help keep your muscles strong. Strong muscles reduce strain on the joints, which will then make you less susceptible to joint degeneration and wear-and-tear as you age. In addition, a healthy conditioned lower body and core helps with alignment and weight-bearing, meaning your big toe won't need to work as hard when you move around. Since having a previous injury can be a risk factor, practice healthy foot injury prevention and FALL prevention. If you notice early signs of bunion formation, such as redness or swelling around the big toe joint, consult a foot specialist promptly. You should also consult a foot specialist if you have any family members with bunions, notice any issues with your alignment, have flat feet, or any other biomechanical concerns, as faulty biomechanics increase strain on the big toe joint. Excess weight can put additional pressure on your feet, increasing the risk of bunion development. Maintaining a healthy weight can help reduce this strain. Do I Need Bunion Surgery? Bunion surgery, or bunionectomies, are invasive procedures that require local anesthesia, incisions, bone realignment and sometimes bone removal. While they can be immensely helpful, many folks want to avoid surgery, if possible, for these reasons: Recovery time, which can take around six weeks. A fear of complications (although they’re incredibly rare) Cost. Bunionectomies are much more expensive than other treatments. They don't address the underlying issues that caused the bunion to form in the first place Seniors may be more likely to seek a bunionectomy after living with bunions for a longer period than young people, and trying other non-invasive treatment options with a podiatrist or chiropodist first. That said, these days there are more non-surgical treatment options than ever before and your chances of needing a surgery are still somewhat low. Surgeries are typically only recommended for older women or any individual who experiences significant pain or functional limitations; surgeries are not usually performed solely for cosmetic reasons. Visit your local Toronto foot clinic to address bunions before seeking surgery. You’ll start with a full foot assessment to determine the severity of your condition and your foot specialist will form a treatment plan with you. https://www.youtube.com/shorts/XZUfVhny5pY

August 12, 2024

Managing Bunions: Treatment Options and Lifestyle Tips for Relief

Dealing with bunions can be a pain—literally. For those managing bunions, finding effective solutions can greatly improve quality of life. Let's dive into various bunion treatment options and explore lifestyle tips that can help alleviate discomfort and prevent further issues. Bunion Treatment Options: Finding What Works for You When it comes to managing bunions, there's no one-size-fits-all approach. Remember, they are bony protrusions and can vary in pain level and size. While they can occur in both men and women, they are most common in women. Non-surgical bunion treatment is often the first line of defense. Non-Surgical Bunion Treatment Ill-fitting and unsupportive footwear - particularly narrow shoes and high heels - is one of the most common causes of bunions. A chiropodist can suggest footwear for bunions that provide ample toe space and cushioning. They'll help you discover fashionable footwear for sensitive feet from your local Toronto foot clinic. Additionally, they can do a biomechanical assessment to determine if custom orthotics can help manage the bunion's progression and reduce your pain. A chiropodist can also recommend bunion cushioning techniques and products, such as: Silicone toe separators Bunion aligners Rigid, yet walkable, bunion splints These non-invasive measures can help reduce pressure on the affected area and offer bunion pain relief. Lifestyle Tips For Bunion Relief and Preventing Bunion Progression As with any foot condition, lifestyle changes go a long way! Implement simple bunion exercises into your routine to strengthen the muscles around the joint. To give it your best shot, refer to these 5 simple exercises for bunions! It is also strongly recommended that you avoid high heels. If you have a special event, visit your local foot clinic to talk about comfortable heel and wedges you may be able to wear, for a limited amount of time. In addition, avoid activities that put excessive pressure on your feet, such as long periods of standing on hard surfaces. You can try beginner-level, low-impact yoga to keep moving, but make sure it isn't too intense for your feet. Surgical Solutions In severe situations, bunion surgery from a podiatrist or orthopaedic surgeon can offer significant relief. Surgery realigns the toe joint, providing a long-term solution and eliminating the need to accommodate the bunion at all times. However, it's crucial to consult with a healthcare professional to determine if surgery is the right step for you. Most of the time, surgery is only an option for severe bunions as it can be a lengthy and inconvenient process for you. In addition, there's no guarantee the bunion will not return: some studies indicate a reoccurence rate of up to 25% after bunion surgery. It's important to note that bunion surgery alone isn't going to permanently get rid of your bunions: you still need to do non-surgical bunion treatment options after surgery to prevent reoccurence, namely: Wear proper fitting footwear and avoid high heels Strengthen and condition the muscles in your feet and ankles Address any underlying biomechanical issues to reduce pressure and strain on the affected joint.

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 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.

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Heel Spurs: What Should I Do?