High Heels: Balancing Elegance with Foot Health

Written by Brittany Stuckless on December 28, 2023

Last updated April 22, 2024

At Feet First Clinic, we’re all about foot health and choosing comfortable shoes. But sometimes we just want to have fun with footwear and select a shoe that makes us look great! That’s where high heels come into the picture.

Due to notorious narrow toe boxes and their unstable nature, heels can lead to bunions, ingrown toenails, musculoskeletal pain and injury, and other issues. But a shoe with a heel doesn’t always have to be a recipe for trouble. These days, there are several ways you can balance stylish flair with proper foot health – you just have to follow three simple tips!

Top 3 Tips for Wearing High Heels

Choose comfortable high heel options
Know when to wear high heels
Choose a lower heel

Choose Comfortable High Heel Options

Heels don’t have to be pumps or stilettos. The Ara Debbie boot offers a sturdy heel and stylish flair! Source: Ara Website.

Who said high heels have to be tight, narrow stilettos? In 2023, certain types of heels and wedges can be considered comfortable footwear. Brands like ara construct women’s pumps and heeled boots with the same technology and materials they use to make other shoes.

Moreover, Clark’s women’s boots and booties are sturdy, sleek and stylish and won’t compromise your foot health. You can purchase shoes from ara, Clarks and several other brands at Feet First Clinic!

It’s also important to note that you can take high heel comfort to the next level by choosing a shoe that allows you to wear them with your favourite inserts. This adds an extra layer of comfort, protects the vulnerable areas on the bottom of the foot, and can prevent muscle strain.

Know When to Wear High Heels

Young woman taking off high heels — Image Credit: KamranAydinov from FreePik

Wearing heels safely means understanding that in order to preserve foot health, there is a time and a place to wear them.

Don’t wear high heels…

At work.
On a walk / during periods where a lot of walking is required.
For the duration of your day.
When you have to walk on slippery or uneven surfaces.
During pregnancy. This can worsen the strain women already feel in their feet and back.

Consider high heels…

For a special event, like a dinner date, where walking is limited.
For shorter periods, like 2-3 hours.
At a party or gathering, but bring a pair of back up shoes to change into if your feet start to hurt.

Choose a Lower, Thicker Heel

A shorter, thicker heel can protect you from potential falls and injuries while still giving you that height boost you’re looking for. Furthermore, shorter heels offer better stability and are easier to walk in for most people. Higher heels can make it challenging to maintain balance, especially if you’re not accustomed to wearing them.

Lastly, higher heels can be flimsy, narrow and more susceptible to damage and cracking in half than a shorter, thicker heel.

Come to Feet First Clinic For Comfortable High Heels!

Looking to ditch your dangerous high heels and invest in a comfortable alternative? Feet First Clinic prides itself in offering heels that promote foot health and enhance your look and give you confidence! Call us at (416) 769-3338 or book an appointment using the form below or the button at the top of your browser!

About Author: Brittany Stuckless

Brittany holds a Bachelor of Arts in English Language and Literature from Memorial University of Newfoundland. With a diverse background in journalism and marketing, she got her start as a freelance content writer. She currently works as a Marketing Assistant at Real Food for Real Kids in addition to her role as a writer at Feet First Clinic. Previously, Brittany has been a journalist for the Ontario Learning Development Foundation and Immigrant Muse magazine, and an Administrative and Marketing Assistant at Evolve Chiropractic and Physiotherapy. Originally from Newfoundland, she has lived in Toronto since 2014.

Learn more about Brittany Stuckless

PrevPrevious Bunion Treatments: Understanding and Treating Bunions

NextNext Senior Shoe Shopping 2024: Your Complete Guide to Comfortable and Supportive Footwear

Two seniors exercising outside on a nice day

August 9, 2019

3 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 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 3 most common types of footwear. Keep in mind, we're not talking about high heels, sneakers, etc. We're specifically breaking down the 3 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, will help determine your arch type. The wet test process: Dipping 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. 3 Main Types of Footwear are: Motion Control Stability Neutral Motion Control Typically, those with Flat feet can benefit from motion control footwear, as motion control footwear is the most supportive and corrective. To help with overpronation (when your foot rolls too far inward), motion control footwear have medial support built into the midsole to help limit the damage and wear to the inner portion of your shoe. By having medial support, the shoe will stop the inward rolling of your gait, and in theory, can help lessen the chances of a foot injury. Motion control shoes can also feature a stiff heel, firmer cushioning, and overall less flexibility through the midsole. Common examples of motion control footwear include the Saucony Stabil CS3 and the Asics Gel Foundation. 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. Stability Normal, flat and low arches are better suited for stability footwear. Mild pronators, or heavier-set runners, should consider stability footwear. The shoe doesn’t have as much support as a motion control shoe, but more than neutral footwear. Stability footwear often features extra support (called a medial post) on the inner side of the shoe side to prevent arch collapse, but is not as rigid as motion control footwear. Stability and motion control shoes serve the same purpose: to prevent excessive lateral movement for your foot. The main difference is that stability shoes are a simplified version of motion control shoes. They are also a nice medium between having support under your arch and being too supportive (and heavy). Stability aims to correct mild overpronation, while motion control shoes are designed to lessen the impact of extreme overpronation. Common lines of stability footwear include the Saucony Guide and the Asics Gel Kayano. 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 applies pressure to your outer foot) should consider using neutral shoes because any stability features would be moot. Common examples of neutral shoes are the Asics Cumulus, and the Saucony Ride. 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! Are you Looking for the Perfect Fit? Your Solutions Live Here! You can have your Gait analyzed, Feet properly measured, or see if Custom orthotics are right for you -- all under one roof! Our team is trained to handle any and all your foot needs. Contact us to ask about actionable steps towards your solution today! Call us at 416-769-FEET (3338) or Book Your Assessment Today!

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

November 14, 2024

3 Tips to Prevent Winter Foot Injuries

Foot injuries can increase in cold weather, so it’s important to learn how to minimize your risk, practice fall prevention, and navigate slippery conditions. Not only that, but cold weather can cause muscle stiffness to worsen, making your feet more vulnerable than they were during the warmer months. Today we’ll talk about 3 safety tips—recommended by the foot specialists at our Toronto foot clinic—to prevent winter foot injuries. 3 Tips to Prevent Winter Foot Injuries Wear The Right Shoes Try Warm Ups and Foot Exercises Wear Supportive Insoles 1. Wear The Right Shoes The wrong winter boots can lead to numerous foot injuries. While fashion may be your top priority, you shouldn’t sacrifice protective and supportive features just for looks (plus, you can find fashionable and comfortable shoes at our Toronto foot clinic). Winter footwear should have good shock absorption and be made with waterproof materials. Avoid pointed toes and high heels in the winter—these features are a recipe for slips and falls! Stability And Motion Control Shoes Did you know there are different foot types, and your foot type can determine what shoes you should wear? For example, people with flat feet need extra stability or motion control features built into their shoes to help correct varying degrees of overpronation (when the ankle rolls inward during movement). A foot specialist, like a podiatrist or chiropodist, can assess your feet and tell you what type shoes you should be wearing: Stability Shoes Purpose: Stability shoes are aimed at those with mild to moderate overpronation (the inward rolling of the foot when walking or running). Features: These shoes typically have a supportive structure and posting around the arch and midsole to help guide the foot through a natural gait cycle and promote natural foot motion. Motion Control Shoes Purpose: These are designed for people with severe overpronation, providing maximum support to prevent excessive inward rolling of the foot. Features: Motion control shoes are more rigid and structured than stability shoes, with reinforced areas in the midsole. How does this link back to winter foot safety? If you have flat feet, especially if you’re a senior, and your feet overpronate, your hips, knees and ankles can weaken and become more painful and vulnerable due to years of walking with an abnormal gait. If you don’t have strong feet and joints, icy conditions become that much more threatening. Both stability and motion control shoes can help prevent winter foot injuries by providing extra support and control in conditions where icy, wet, or uneven surfaces make slips and strains more likely. Keep in mind these should also have solid traction performance! https://www.youtube.com/shorts/TnDaLrqYTac Traction Performance High traction performance in shoes (thick, rubber soles with grooves) is essential for winter injury prevention. It prevents slips and falls, which are especially common on icy or wet surfaces. Without reliable traction, even the smallest patch of ice can turn into a serious hazard, causing the foot to slide out from under the body and throwing balance off entirely. This can lead to falls, which are a primary cause of winter injuries, including sprains, fractures, and ligament tears in the foot, ankle, or knee. Good traction provides a stable, controlled grip on unpredictable surfaces, allowing each step to connect firmly with the ground. This stability reduces the risk of unexpected slips and ensures that the foot can maintain contact without sliding, even on slippery patches. People who enjoy running during the winter months should particularly focus on finding running shoes with traction. Many brands, like Saucony or ASICS, design shoes for this purpose. You can also add on ice cleats or cramp-ons to your footwear for extra grip when running on icy surfaces. When looking for traction performance, keep in mind that no shoes are built for traction on ice (although some may fare better than others). Only ice cleats or cramp-ons will provide proper grip on ice. 2. Try Warm-ups And Foot Exercises Before going for a run, warm up your feet and lower extremities with a nice, healthy stretch or foot exercise. This will prepare your feet for pounding the pavement (or snow) and give them an added layer of strength and protection. Runners should be doing this year round as part of their foot care routine, not just during the winter! These routines are not just for runners! Quite the opposite, in fact; they help people with mobility constraints and inflamed, weakened and damaged muscles/joints just as much as they do athletes. People with arthritis in the feet, plantar fasciitis and other conditions can help reduce their risk of winter injuries by strengthening their feet. For example, arthritis can lead to joint pain, stiffness, and reduced range of motion, making it challenging to maintain balance on slippery or uneven surfaces. On the other hand, plantar fasciitis involves inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. The discomfort may lead to altered walking mechanics, such as favoring one foot over the other, which can compromise stability and increase the risk of falls. Stretches and exercises should target the intrinsic (small, stabilizing muscles located within the foot) and extensor muscles (primarily found in the lower leg), and your ankles. Your routine should include a variety of movements that target as many muscle groups as possible. Here are a few easy, effective stretches and exercises you can start today: https://www.youtube.com/shorts/gOwgyrmU6hM Toe Splays: While seated or standing, spread (or "splay") your toes as wide apart as possible, holding for a few seconds, then releasing. Repeat this 10–15 times per foot. Toe Flex and Raise: Stand with toes planted and lift the heels off the ground. This exercise strengthens the lower leg and foot muscles, improving balance and stability on icy surfaces. Ankle Circles: Sit or stand and slowly rotate each ankle in circles, first clockwise and then counterclockwise. This helps increase ankle mobility and flexibility, which can reduce the risk of sprains. Seated Hamstring Stretch: Sit on a chair, extend one leg straight in front. Lean forward slowly until you feel the stretch in your hamstring. Hold for about 30 seconds. In addition, click here for part 1 and part 2 for the best exercises for arthritis, and here for the best exercises for plantar fasciitis. https://www.youtube.com/shorts/AsuUXJYnUmQ The Importance of Balance We all know the direct link between losing your balance and sustaining an injury. We also know that people with disabilities or conditions that impact mobility need to be extra vigilant. With every step, strong balance allows you to react as quickly as possible to unexpected changes in winter terrain and surfaces, which will keep you safe. Here are two simple foot exercises that focus on improving balance: Single-Leg Stands: Stand on one foot for 20–30 seconds, then switch. This exercise builds balance and strengthens the muscles around the ankle, reducing the risk of falls on uneven surfaces. Heel-to-Toe Walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other. This exercise improves balance and strengthens stabilizing muscles. 3. Wear Supportive Insoles Winter footwear is typically built for the elements - not for comfort. Therefore, it can be very difficult to find a supportive winter boot that will also protect your feet from winter weather. Fortunately, if you wear a supportive insole with your footwear, you won't need to sacrifice comfort for function. There are two types of supportive insoles you can wear with winter footwear: customer orthotics and over-the-counter insoles. Custom Orthotics Custom orthotics are designed to fit the unique contours of an individual's feet, helping to redistribute pressure and provide the necessary arch support. This is especially beneficial for individuals with flat feet or other conditions. Add winter to the mix, and this becomes even more crucial. By optimizing foot alignment, custom orthotics help maintain stability and balance, allowing individuals to navigate slippery surfaces with greater confidence. Custom orthotics can be made to fit in winter boots or winter running shoes, to keep your foot supported in all scenarios. They can even come in half-lengths to accommodate dress shoes for when you’re leaving the office and heading to your car (slippery sidewalks are everywhere in winter, so you can’t be too careful!). They provide cushioning that absorbs impact and reduces strain on the joints, particularly the ankles and knees, which are crucial during winter activities like walking, shoveling snow, or participating in winter sports. To learn if you can benefit from custom orthotics, you can consult a foot specialist like a chiropodist or a podiatrist. Check out these resources on custom orthotics to learn even more: 5 Ways Orthotics Can Be Customized for Maximum Comfort and Support The Role of Orthotics in Supporting Foot Health and Correcting Alignment Understanding Different Types of Custom Orthotics: How to Choose the Right Support for Your Feet https://www.youtube.com/shorts/IBXAXoUouFY Over-the-Counter Insoles (Superfeet) Over-the-counter insoles, like Superfeet, are also a great option to upgrade your winter footwear. Superfeet insoles have a deep heel cup, pronounced arch and a rigid, durable structure. They come in a variety of arch heights and cushioning levels to accommodate many foot conditions, like high arches, flat feet, plantar fasciitis and more! Whereas custom orthotics are custom-designed to your foot, Superfeet come in standard sizes and designs (each representing a different colour). They therefore can be more economical than custom orthotics. If you're interested in Superfeet insoles, bring your winter shoes to our Toronto foot clinic. You can then try different Superfeet options to see which one works best for you. Different insoles feel different in different shoes, so we strongly recommend trying on your Superfeet with your winter shoes before purchasing them.

October 31, 2024

5 Expert Tips to Prevent Foot Pain

Foot pain can disrupt your life and make even simple tasks challenging. Whether you’re dealing with soreness, aching arches, or general fatigue, there are several ways to prevent foot pain. So we asked the chiropodists at our Toronto foot clinic their top tips to prevent foot pain. These expert tips also work for a) preventing full-blown foot conditions that constantly flare up and affect your life; and b) preventing existing foot conditions from getting worse. From daily foot care to choosing the right footwear, these expert tips will help you maintain healthier, happier feet. 5 Expert Tips to Prevent Foot Pain Maintain Daily Foot Care Perform Light Foot Exercises and Stretches Wear the Right Footwear Consider Your Lifestyle See a Foot Specialist 1. Maintain Daily Foot Care Daily foot care plays a critical role in preventing various foot issues and ensuring long-term comfort. Begin with moisturizing your feet regularly. Dry skin on the feet can lead to cracks and calluses, which not only cause pain but can also become a breeding ground for infections. Apply a moisturizing cream or lotion designed specifically for foot care after showering, as this helps lock in moisture and keeps the skin supple. It's important to use a dedicated foot cream - not a body or facial moisturizer - as the skin on our feet is thicker and has unique needs due to the stress and weight of our movement. To get double the results with one action, amp up your at-home foot care routine with a self-performed foot massage when you moisturize. Massaging the soles of your feet and gently stretching each toe helps to release tension and boost blood flow. The arch of the foot is often noted as the “sweet spot” during a foot massage since the arch muscles are some of the hardest working in the human body. Massages can be especially beneficial if you spend long hours on your feet or wear tight shoes (but remember, you need to stop doing the latter!). If you find sore spots, spend a bit more time on those areas to ease discomfort and prevent future pain. Additionally, a soothing foot bath can go a long way in alleviating stress and enhancing your foot health. Warm water (hot water can dry out your skin) with Epsom salts can help reduce inflammation and improve circulation in the feet. For an extra boost, consider adding essential oils like lavender or eucalyptus, which offer calming and antibacterial properties. However, the most bang-for-your-buck can be found in foot bath products come from companies like Gehwol. These contain both essential oils AND medicinal ingredients, and are available at our Toronto foot clinic. 2. Perform Light Foot Exercises and Stretches https://www.youtube.com/shorts/AsuUXJYnUmQ Foot exercises and stretches are incredibly beneficial for keeping your feet limber and reducing stiffness. Incorporating gentle stretches can also help prevent foot injuries and make you less susceptible to other biomechanical conditions. Foot exercises work by maintaining flexibility and strength in the intrinsic and extensor muscles, tendons, and ligaments. Some foot exercises are self-explanatory and very straight-forward, like ankle circles and towel curls. Ankle circles are perfect for improving range of motion; simply rotate each ankle clockwise and counterclockwise. For towel curls, place a towel on the floor and use your toes to scrunch it toward you. This simple exercise works the muscles on the underside of your feet. For more specific guidance, take a look at these targeted exercises for common foot conditions: Best exercises for plantar fasciitis: These exercises focus on stretching the plantar fascia ligament, which often causes heel pain when inflamed. Best exercises for arthritis part 1 and 2: Aimed at maintaining mobility in the joints, these exercises help reduce stiffness and improve range of motion for individuals with arthritis. Best exercises for diabetes: Diabetic foot exercises promote circulation, which is crucial for managing foot health in individuals with diabetes, as they are more prone to infections and sores. Best exercises for bunions: These exercises can help strengthen the muscles around the big toe, improving alignment and reducing pressure on the bunion. Adding these exercises to your routine can be instrumental in alleviating foot pain and keeping you active. Regularly performing these stretches will not only reduce discomfort but also prevent potential injuries by keeping your feet strong and resilient. 3. Wear The Right Footwear https://www.youtube.com/shorts/xl6cE3oxDuE Many people think foot pain is a normal part of life, and that ill-fitting shoes will not cause harm in the long run. None of this is true! Wearing appropriate footwear is perhaps one of the simplest yet most effective ways to prevent foot pain. There are 4 things to consider when selecting the right shoes: support, fit, purpose, and condition. Support Your feet bear the weight of your entire body, so providing them with the right support is essential. Shoes with adequate shock absorption help cushion the impact from the pavement, hard floors and ground when you walk or run, which reduces stress on all parts of the foot. Arch support is equally important; It distributes pressure evenly across your feet, minimizing strain on specific areas. Fit Ill-fitting shoes are a major cause of foot pain and can lead to conditions such as bunions, plantar fasciitis, and even arthritis. When shoes don’t fit properly, they can restrict movement and force your feet into unnatural positions, creating pressure points and friction. To see if your shoes fit properly: Look for footwear that allows enough room for your toes to wiggle - ideally between ⅜” to ½” of space between the end of your longest toe and the front of the shoe. If you're feeling your toes knocking against the front of your shoes, they're too small. Conversely, if you're feeling your shoe moving around and sliding as you walk, they're too big. Loosen the laces if the shoes feel too tight. If that doesn't work, look for a wide-width shoe; do not go up in length to accommodate width (you'll just end up with a long narrow shoe). Always check the toe room when you're standing - not sitting. Our feet splay when we stand, which affects how the shoe fits. Activities Selecting shoes tailored to your specific needs is key. For example, runners should look for high-quality athletic shoes while people who walk or stand for long periods may benefit from shoes that have a removable insole so they can wear custom orthotics at work. Whatever your lifestyle, investing in quality footwear is one of the best foot pain tips anyone can follow. Wear-and-tear Lastly, shoes aren’t meant to last forever, even the best ones. You may need to rotate them based on seasonality, or if you think your foot size may have changed. Either way, rotate your shoes regularly to avoid the wear-and-tear that causes discomfort over time. 4. Consider Your Lifestyle https://www.youtube.com/shorts/Y9kriXz1dL4 Foot health tips only go so far if you don’t understand your lifestyle and its impact on your feet. As previously mentioned, athletes need supportive athletic shoes. These shoes are designed for activities that involve running, jumping, or quick lateral movements. Without proper footwear, athletes risk overuse injuries like shin splints, Achilles tendonitis, plantar fasciitis or stress fractures, which can be both painful and debilitating. Seniors or individuals with mobility concerns, on the other hand, may benefit from orthopaedic footwear. Orthopaedic shoes are designed to support the structure of the foot and can accommodate issues such as arthritis or diabetic neuropathy. These shoes often feature wider toe boxes, extra depth, extra cushioning, and removable insoles to ensure maximum comfort and stability. For seniors, having footwear that reduces the risk of falls is crucial in maintaining independence and mobility. Professionals who spend long hours on their feet, such as nurses, restaurant workers, or flight attendants, may need compression stockings in addition to solid footwear. The opposite is also true: office workers or anyone who works in a sedentary position can also benefit from compression stockings. Compression stockings promote blood circulation, reducing the risk of swelling and fatigue. By combining supportive shoes with compression stockings, these folks can significantly reduce foot pain that comes from standing for hours on end. By aligning your footwear choices with your daily activities, age or general lifestyle, you can not only prevent pain but also enhance your life experiences. If you find that a specific activity or aspect of your lifestyle is causing foot discomfort, consider getting a foot assessment with a chiropodist or podiatrist. At a foot assessment, you'll get expert advice to ensure you're taking the right steps to prevent foot pain. Which leads to our last tip to prevent foot pain: 5. See a Foot Specialist The best way to prevent foot pain is to be proactive. Adding a foot specialist like a chiropodist or podiatrist to your health care team is one of the best ways to do that. A chiropodist can do the following: Routine foot care: This includes medical pedicures, corns, calluses and routine nail care. All of this is done in a safe, sterilized environment so you don't need to worry about infection. A chiropodist will also trim your toenails so they don't become ingrown, and will notice any problems you may not. The best part about seeing a chiropodist for foot care is that they can give you expert advice for taking care of your feet at home. Foot & Biomechanical Assessments: A chiropodist can do a biomechanical assessment and gait analysis to diagnose any potential foot concerns that can lead to pain. For instance, a chiropodist can see if you overpronate or have flat feet. You can then get expert advice to manage it so it doesn't cause problems down the road. A chiropodist can also recommend footwear based on your foot type and gait pattern, as well as any exercises, stretches or devices that can help prevent foot pain.

October 21, 2024

The Best Footwear for Healthy Feet: What to Look for in Shoes

Selecting the best footwear for foot health is an often overlooked part of self care. The right shoes not only get your feet from point A to B, but can also prevent various types of foot pain, like arch pain or heel pain. Better yet, solid shoe choices can shield your feet from some of the most frustrating chronic foot conditions. In this guide, we’ll walk you through the key features to look for in supportive shoes and why these elements matter for healthy feet. Arch Support Arch support is key for foot pain prevention and daily comfort. This feature helps position the foot in a healthy arch alignment so it can support your body weight more evenly. Studies show this is extra helpful for people with flat feet and high arches— essentially creating the normal arch they need. Lack of proper arch support can lead to conditions like plantar fasciitis. Arch support in shoes typically looks like a raised, curved section along the inner part of the insole. Shock Absorption Shock absorption is a must-have for athletes, long walk lovers, or those who work on their feet, like servers or construction workers. It's essentially cushioning that keeps the harsh effects of the pavement, floor, trails and more from damaging your joints. This is especially important for people with conditions like arthritis or heel spurs. Supportive shoes with adequate shock absorption use materials like EVA foam or cork to cushion the foot, thereby minimizing strain on the feet, ankles, knees, and lower back. Click here to learn more about it! Grip Is fall prevention important to you? If yes, make sure you buy non-slip shoes or shoes with a solid-grip outsole. A firm grip is vital for healthy feet because it reduces the risk of sprains or fractures. It should work on various surfaces, from slick sidewalks to gravel paths. Older people with balance issues should ensure their shoes have this crucial feature. Waterproofing and Breathable Materials Waterproof shoes (such as shoes made with GORE-TEX fabric) keep your feet dry in wet conditions, reducing the risk of fungal infections and blisters. Likewise, breathable fabrics with perforation in the shoe’s upper promotes air circulation, which is a top-priority feature for many athletes at the gym. That said, choosing the right materials can make a significant difference in comfort and hygiene for everyone, not just athletes. Removable Footbeds It may seem counterintuitive to buy a shoe that has something you don’t need, but hear us out! The best footwear for foot health typically have them! Shoes with removable footbeds offer customization options for those who need orthotics or insoles from brands like Superfeet. From pregnancy to diabetes, many conditions require this shoe perk. This feature may also make it easier to keep your shoes clean, or even extend their lifespan since you aren’t using its original footbed as often.

October 7, 2024

5 Ways Orthotics Can Be Customized for Maximum Comfort and Support

Many people don’t know what goes into their custom orthotics – not just the materials, but the technology that creates a comfortable orthotic. In this post, learn about all the different accomodations and orthotic customizations available to make your feet happy! https://www.youtube.com/shorts/IBXAXoUouFY?feature=share What Are Orthotic Customizations and Accomodations Additions and Accommodations are very common parts of custom orthotics. They are used if a normal over-the-counter insole just won’t cut it. For example, if a patient has a neuroma or a misaligned gait, an orthotic without custom support won’t have anywhere near the same effectiveness. Here is a list of the most common orthotic customizations and accommodations for custom orthotics. Heel Modifications Firstly we have heel modifications. These are some of the most common additions to keep your feet comfortable and supported: Cushion – Adds additional padding and shock absorption on the heel. Heel cushions cover the whole heel. Cushioning the heel is helpful for a variety of foot conditions, like plantar fasciitis and arthritis. It essentially reduces the strain and impact of your step. Lift – Heel lifts can balance out differences in leg height and to prevent overpronation or supination. They can also be used to help with Achillies tendonitis. They're made of a harder material for balance. Hole – Heel holes are used to help with heel spurs. Cushioning can be added to increase comfort and distribute pressure in the heel. Seat – A Heel seat gives the patient more control if they overpronate. It's designed to hold the fatty tissue under the calcaneus in place. Metatarsal Modifications These orthotic customizations are designed to take pressure off of your metatarsals (the ball of your foot). They are helpful for anyone experiencing foot pain at the ball of their foot just below the toes. 1st Ray Cutout - Helps to offload pressure off 1st metatarsal head (the big toe). This is used to help with bunions and arthritis. 2-4 Metatarsal Pad – This is a teardrop shaped pad that sits below the metatarsals. It takes some of the load off the metatarsals by offloading pressure at ball of foot and elevating the second, third, and fourth metatarsals. Metatarsal Bar – This is similar to 2-4 metatarsal pads, but has more surface area and offloads more pressure from the metatarsal heads. It can provide more stress relief in some cases. Neuroma Pad – This is a small pad that sits between metatarsals and spreads them apart. It is designed to correct the transverse arch and help with pain in the metatarsals. As the name suggests, it is can help people experiencing a Morton's neuroma. Arch Support Moving on, we have arch support, which is important for everyone - regardless of whether you have a foot condition - but moreso for people who struggle with plantar fasciitis and arch pain. Arch Pad – Additonal support on the arch for patients who need more arch support. Fill – Arch fills make the orthotic more rigid. This is used to help the orthotic to support more weight. It can also be used to help somewhat with controlling the midtarsal joints. Additional Accommodations Finally, we have modifications that don't really fit into the previous categories. These are all very common additions that are often put in orthotics: Morton’s Extension – Extra length under 1st metatarsal to keep it rigid. It helps during the push off phase of gait and can be rigid if patient has hallux rigidus or limitus. It immobilizes and offsets pressure on the first met joint. Reverse Morton’s – This increases the mobility of the first met joint. The pad sits under the 2nd to the 5th met head and ends before the first. Dancer Pad – Offloads the ball of the foot. It works by taking weight off of the big toe joint and dispersing it. Scaphoid Pad - This is used to help support the mid and back foot. Helps take pressure off the joints and bones in the arch. While these are the most common accommodations found on orthotics, there are many more! To learn more about how orthotics can be modified and customized to suit your unique foot needs, check out this Website. What Orthotic is Right For Me? A licensed chiropodist can determine what orthotic customizations and features are best for you. The chiropodist would first do a biomechanical assessment and gait analysis. They'll then diagnose your foot condition and make recommendations. Remember - orthotics are just one part of the equation when it comes to treating foot pain. While they can be beneficial for many common foot conditions, it's recommended to also explore other treatment options first, like supportive footwear, exercises and stretches. If your chiropodist recommends orthotics, they'll discuss the different options and customizations available, and which ones will work best for your foot condition. They'll also take into account your activities and the footwear you'd be wearing the orthotics with. The chiropodist will then take a 3D scan of your foot and send it off to the lab to make your orthotics. You would then see the chiropodist a few weeks later for a fitting appointment, at which time the chiropodist will check that the orthotics are constructed properly and working the way they should. If everything checks out, you can take them home! We also recommend coming back about 6 to 8 weeks after your fitting for a follow-up appointment to see if your orthotics are helping with your foot pain. If they aren't, the chiropodist can modify the orthotics. https://www.youtube.com/shorts/pO5oWb6S5MA?feature=share

September 26, 2024

The Role of Orthotics in Supporting Foot Health and Correcting Alignment

Orthotics are supportive, custom devices designed to improve the alignment and function of the feet, ankles, and lower limbs. They aim to address specific issues like flat feet, overpronation, or arch support. This can help alleviate discomfort and prevent injuries by redistributing pressure and correcting abnormal movement patterns. Adequately fitted orthotics can significantly enhance comfort and mobility, making daily activities more manageable and pain-free. Custom orthotics can make a big difference, but how exactly do orthotics correct foot alignment? And how do they work? Let's explain. What are orthotics? Orthotics are specialized, custom-designed insoles that you place inside your shoes. They come in many forms, and are molded and constructed specific to your unique foot needs. Their main job is to support and correct the alignment of your feet, which can help address various foot and lower limb issues. They essentially promote healthy biomechanics to ensure your body moves the way it's designed to. Orthotics are custom-made specifically for your feet by a chiropodist (foot specialist). The chiropodist will do a biomechanical and gait analysis, and then take a mold of your foot (typically with a 3D digital scanner). The chiropodist then custom-designs the orthotics according to your specific needs, and a lab then constructs the orthotics according to the chiropodist's instructions. It's important to note that while orthotics can be beneficial, they may not be suitable for everyone and can have some drawbacks, such as initial discomfort and the need for regular maintenance. Custom orthotics are more expensive than over-the-counter options, but they are an investment in your future — they may allow you to avoid more severe issues and chronic pain long-term, and can address foot concerns that over-the-counter insoles cannot. Not to mention, they are longer-lasting. How orthotics correct foot alignment? Orthotics are meant to modify how your foot moves and distributes pressure. They can help with several conditions, including: Flat feet: Orthotics can support fallen arches to maintain and prop up the natural contours of your foot. High arches: When you have high arches, excessive pressure is placed over a very small area of your foot. Orthotics help by cushioning and distributing pressure more evenly. If pressure is unevenly distributed across your feet, you're at a higher risk of overworking neighbouring parts of your foot. Overpronation: If your feet roll inward too much when you walk or run (called "overpronation), orthotics can help correct this movement. They do this by creating a barrier to your foot's inward movement, which corrects the overpronation. (Interesting fact: people with flat feet are prone to overpronation, so the treatment for the two conditions is often the same). Heel pain: Orthotics can reduce the strain on the plantar fascia and help alleviate heel pain. By correcting foot alignment, orthotics can provide significant relief from pain and prevent future issues. The feet are our body's foundation, so when your feet are moving properly, it helps the rest of our body move properly. That allows muscles and joints to work the way they were designed to without being over-stressed. This then helps reduce pain - not only in our feet, but the rest of our body too! Types of orthotics There are many different types of orthotics designed for different footwear and activities. Click here to learn more! Benefits beyond pain relief Orthotics don't just help with pain—they can also play a proactive role in enhancing overall foot and body health. Proper alignment can lead to better posture, reduced knee and hip stress, and improved gait. Athletes often use orthotics to boost performance by optimizing foot mechanics, which then reduces the strain on the rest of their joints. How to choose the right orthotics If you're considering orthotics, here's what to keep in mind: Consult a professional: A chiropodist can help determine if you need custom orthotics through a biomechanical assessment. They can then prescribe, design and fit your orthotics based on your activities and specific foot concerns. A chiropodist may also recommend footwear and over-the-insole options to test out first before going the custom route. Consider your activities: Choose orthotics that match your lifestyle. For instance, if you're a runner, look for ones designed to absorb shock and provide stability. If you work in a setting with a formal dress code, you may want to opt for slimmer dress orthotics that will fit into your dress shoes. Look at the full picture: Orthotics alone likely won't solve all your foot concerns. They're just part of the equation. You'll also want to ensure your wearing proper footwear and maintaining an active, healthy lifestyle. If you have chronic pain or a conditions like arthritis, regular exercise and stretching is very important to build strength in your feet and ankles. Orthotics are essentially meant to supplement a healthy lifestyle - not substitute it. How to get the most out of your orthotics Once you have your orthotics, wear them regularly to see the best results. They take some time to get used to, so gradually increase the time you wear them daily. Also, remember that orthotics are just one part of foot health—maintaining a proper exercise routine and suitable footwear are equally important. To ensure the longevity of your orthotics, clean them regularly and follow any specific care instructions provided by the manufacturer or your chiropodist.

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