How to Choose the Right Footwear for Cycling

October 23, 2020

Cycling is a wonderful hobby that keeps you healthy, active and gets you from point A to point B. Many people living in Downtown Toronto choose to use a bike as their primary method of transportation, often cycling well into the fall and winter months. You’ll want to make sure your feet are as comfortable as possible while cycling, and that means making sure you have the right footwear. In this article we will discuss:

Risks of cycling with the wrong footwear
Proper footwear for cyclists
How you can find the perfect shoes
Ensuring comfort during fall and winter

Wearing the Wrong Footwear While Cycling

It’s easy to forget to wear the right footwear when cycling, as many of us may use a bike to get to work, or to go to the store. Even with these shorter trips, over time you may notice the downsides of neglecting to invest in the right footwear. Although cycling itself is relatively low risk in terms of foot injuries, the wrong shoes can still lead to the following foot conditions:

Plantar Fasciitis (Pain in the heel of the foot)
Blisters
Pain in the arch of the foot
Metatarsalgia (Pain in the ball of the foot)
Numbness in the feet
Foot corns

How you can Find the Right Footwear for Cycling

It’s important to make sure your favourite pastime is accompanied by proper footwear. You may want to invest in:

Well-fitted shoes
Insoles
Compression socks

Shoe Fitting for Cycling

If you’re consistently finding yourself going through pairs of bad shoes and neglecting the task of finding the perfect fit, you are more likely to experience foot pain, and less likely to maintain cycling as a hobby. Whether you’re an avid or a casual cyclist, you should always protect your feet by ensuring you have the proper footwear, especially when it comes to an active lifestyle. A proper Shoe fitting may be just what you need to make sure your shoes are designed for longevity and comfort. A shoe fitting will ensure that every aspect of the shoe is tailored to your needs, such as the outsole, midsole, insole, heel elevation, breathing room, and more.

Compression Socks for Cycling

Cycling can be a physically demanding activity, so you may want to consider investing in some Compression socks. Compression gear can help with the aches and pains that come with cycling, especially if you’re a beginner who is noticing any pain in your lower legs and feet after a few trips. Compression socks can also prevent your feet from becoming too warm during cycling. The material in compression socks can prevent sweat buildup and maintain comfortable temperatures, especially with longer cycling trips. The padding in compression socks can also help ward off painful blisters.

Insoles for Cycling

If you’re a cyclist who swears by a certain shoe already, you may want to consider a pair of Insoles to compliment your shoes, and to ensure maximum comfort while cycling.

pexels-andrea-piacquadio-3771836 — Photo by Andrea Piacquadio from Pexels – Thank you!

Cycling Footwear Throughout the Year

Many cyclists do not want to put their bikes away just because it’s getting colder outside. You can keep cycling well into the year, as long as you bundle up, ensure the roads are clear, and protect your feet with the right Winter Footwear. You can cycle in winter boots, just make sure you choose a boot that is waterproof and relatively light, in addition to well-fitting, which we’ve previously discussed.

Maintaining an at home foot care routine, and keeping up with proper foot hygiene, is also important. Ensure that your toenails are cut and your skin is protected from cracks and blisters. Over the counter creams can be incorporated into your foot care routine, such as Gehwol Cream.

Worry Not!

If you’re a cyclist experiencing a foot condition, or if you’re looking to prevent them, we can help! We pride ourselves in effectively communicating your concerns and needs as comfortably as possible. Call anytime to ask about your specific concern and we’ll make sure to provide actionable steps towards getting your feet as happy and healthy as possible!

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

Banner Image Credits – Dominika Roseclay from Pexels – Thank you!

Here’s to Many More Years of Foot Care!

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

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

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June 5, 2023

Cold Sweats: Causes, Symptoms, and How to Manage Them

Cold sweats are episodes of excessive sweating involving feelings of coldness, clamminess, and a drop in body temperature. Our feet are particularly prone to cold sweats due to their position (away from the heart) and function. This blog post discusses the causes, symptoms, and ways to manage cold sweats. Causes of cold sweats There are several possible causes of cold sweats, including medical conditions, medication side effects, and emotional triggers. Learn more about the common cause of cold sweats in feet below: Hyperhidrosis Hyperhidrosis is the common term for excessive sweating. If you experience cold and sweaty feet without exercising or temperature changes, you may have hyperhidrosis. The underlying cause is an overreaction of your body's sweat glands. Stress and anxiety can also disrupt your body's sweat glands. There is an overall increased risk of infection in the presence of hyperhidrosis, including fungal, bacterial, and viral infections Peripheral Arterial Disease (PAD) Peripheral Arterial Disease is a condition of the body's lower extremities. The leg's blood vessels become blocked or narrowed, restricting blood flow between your lower legs and heart. Fatty plaque in the arteries is often the culprit. You may be at greater risk of PAD if you have diabetes, are over 60, or have elevated blood pressure and cholesterol. Menopause A common cold sweats culprit is menopause. Blood circulation can increase or decrease based on hormonal changes, triggering sweats. Overactive thyroid A thyroid disorder can cause plantar hyperhidrosis (excessive foot sweat) while deregulating body temperature. An overactive thyroid also messes with our blood circulation, giving the feet and skin only a quarter of the blood supply they usually need. Raynaud's disease Raynaud's disease causes cold hands and feet and numb toes. The condition decreases blood flow in certain body parts because of the blood vessels spasming in the area. Body temperature Sudden changes in core body temperature can trigger cold sweats. For instance, when sleeping, you may want to experiment with adjusting the room temperature up or down or even sleeping with your feet outside the blankets to thermoregulate your core body temperature. Other causes of cold sweats Wearing small shoes or shoes without proper ventilation: Shoes without proper breathing properties may trap in heat and cause your feet to sweat or have a cold sweat sensation. Neuropathy: Nerve damage, typical in diabetes patients, can cause excessive sweating and disrupt your average body temperature. Exercise: If you exercise and your feet continue to sweat or be moist afterwards, you may experience cold feet. Symptoms of cold sweats The top symptoms of cold sweats in the feet include Excessive sweating Feeling cold or clammy Shivering Paleness In addition to the symptoms in your feet, you may also experience these bodily feelings: Dizziness or lightheadedness Nausea or vomiting Weakness How to manage cold sweats The management of cold sweats will depend on the underlying cause. Here at Feet First Clinic, we recommend several treatment options, including: Foot deodorants, creams and sprays. Talk to your doctor about taking certain types of medications. For instance, antidepressants may lower triggers like stress and anxiety, which cause you to sweat more. Manage stress. Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Ensure you're getting enough rest. A lack of sleep can trigger cold sweats, so try to get enough restful sleep. Daily foot hygiene practices. Keep feet clean and dry, regularly change socks, etc. Regularly air out your feet. Breathable footwear. Dress in layers. Removing or adding layers will stabilize your core body temperature and prevent significant shifts. Moisture-wicking socks. Schedule regular foot assessments to check for conditions that thrive in moist environments, like athlete's foot.

June 1, 2023

The Benefits of Custom Orthotics for Women

When it comes to custom orthotics for women, improved foot health is just around the corner. These days, women from all walks of life are enjoying the benefits of orthotics, from foot pain management to better posture and mobility. These perks combined reduce the average woman's chance of developing a painful foot condition. Let's look at how orthotics are becoming one of the best ways to support women's health. The Benefits of Custom Orthotics for Women Foot pain management Better posture Improved mobility Foot Pain Management Many women spend most of their time on their feet and use custom orthotics to relieve and prevent pain. WebMD notes top orthotic features that accommodate pain: Alignment and support: This corrects imbalances and abnormalities, distributing weight more evenly and reducing strain on the areas of the feet that need a break. Shock absorption and cushioning: Orthotics with shock absorbing qualities reduce the harsh impact of walking on the pavement and ground. Offloading, protection and injury prevention: Orthotics can offload specific areas of the foot or relieve pressure on injured or sensitive areas. This promotes healing and prevents irritation. Women with plantar fasciitis and sore spots on their feet (like blisters, painful corns, etc.) should try "soft orthotics" that have extra cushioning. "Rigid orthotics" are best for daily walking and working on your feet as they prevent strain and the resulting domino effect (pain throughout the lower extremities, hips, knees and back) that comes with wear and tear. If you're interested in orthotics, ask your chiropodist what type are best for your lifestyle. Posture Standing tall and maintaining good posture is important to a lot of women. It can boost self-confidence and mental well-being, but most importantly, it works wonders for your health by keeping your bones and muscles in proper alignment. Since orthotics address the misaligned position of your feet, they are a successful method of improving posture. According to the Journal of Applied Biomechanics, wearing custom orthotics over a certain period can support postural stabilization. This can help women by preventing circulation issues and the vast array of other problems that stem from poor posture. Better Health notes back pain, spinal dysfunction, joint degeneration (which can exacerbate osteoarthritis), rounded shoulders, headaches and muscle fatigue as side effects of bad posture. Improved Mobility For women struggling with daily movements, orthotics can make a world of difference. Many women adopt poor walking gaits to accommodate pain, but don't realize the long-term effects this can have. Moreover, issues like overuse injuries or arthritis can negatively impact quality of life. Luckily, orthotics enhance stability and provide more control with every step, mainly due to the support they give your foot arches. They reduce excessive motion or overpronation (inward rolling of the foot) during walking and ensure each movement has a purpose.

May 29, 2023

Running with Ingrown Toenails: How to Manage Discomfort and Avoid Infection

Ingrown toenails are the most common nail problem. And with toenails being put under pressure when running, combining the two can be challenging, but not totally out of the question. Although running with ingrown toenails can be uncomfortable and increase the risk of infection, it is doable. There are steps you can take to manage the discomfort and reduce the risk of complications. This article discusses tips on managing the pain associated with running with an ingrown toenail and ways to prevent infection. Don't let an ingrown toenail stop you from your running routine; read on to learn more! Can I run with an ingrown toenail? Yes. If the ingrown toenail is mild, and you take the proper precautions, you can safely run. The key is to manage discomfort and do your best to reduce the risk of complications or infection. However, there is a difference between whether you can run versus should run, and you should weigh the pros and cons outlined below. First, it's important to note that running with an ingrown toenail can worsen the condition and increase the risk of complications. If the pain is severe or you experience signs of infection, like redness, swelling, or discharge, seek medical attention immediately. If the ingrown toenails worsen, see a chiropodist or other healthcare professional. They may recommend antibiotics, specialized treatment or surgery to remove part of the affected nail. How to manage discomfort when running with an ingrown toenail To enjoy running with ingrown toenails, you must take steps to control the discomfort, reduce the risk of complications and keep the pain at bay. Here are some tips: Monitor pain and symptoms: There's no denying that physical activity can aggravate ingrown toenails. Sports with ground forces due to athletic activity, obesity or constricting footwear aid overlapping lateral nail fold penetration. Trim the toenail properly: If the ingrown toenail is mild, you can trim it yourself. Use a clean pair of nail clippers and cut the nail straight across without rounding the edges. Cutting straight across prevents the nail from growing into the adjacent skin. If your ingrown toenail is more persistent, inflamed or painful, you should see a chiropodist for treatment to prevent any risks and complications. Trim the toenail using toenail clippers: Avoid using fingernail clippers for your toenails. The strength and thickness of our toenails demand a more rigid tool to trim effectively. Wear proper shoes: Wear shoes that fit correctly and provide enough room for your toes to move freely. Tight or narrow shoes can crowd the toes and increase the risk of ingrown toenails. Take pain medication: Pain relievers can help to manage the discomfort associated with ingrown toenails. See a chiropodist for professional treatment: If your ingrown toenail is painful, inflamed, or has persisted for a long time, you should book an appointment with a chiropodist to have it properly and safely treated. This will reduce the risk of infection and allow you to resume running pain-free. How to avoid infection when running with an ingrown toenail? To prevent your ingrown toenail from worsening while running, taking the proper measures to avoid infection is vital. You can take steps to manage the discomfort and reduce the risk of complications when running with ingrown toenails. Here are some tips: Keep the affected toenail clean: Wash the affected toe with soap and water daily, and keep it dry. A clean and dry site will help to prevent the spread of bacteria and reduce the risk of infection. Apply topical treatments: You can use over-the-counter antiseptic or antibiotic ointments to the affected area to help prevent infection. Use clean toenail clippers (and maybe one from our top picks): Don't use someone else's nail clippers; clean them off before use. Bacteria are invisible to the eye, so be safe with what you put your feet in contact with. For instance, you wouldn't want to risk catching the fungus that causes athlete's foot. Apply a bandage over the ingrown toenail: Once you've cleaned the affected toenail, apply a bandage over the toenail before starting your run. This will help prevent any outside bacteria from penetrating the nail and surrounding skin.

May 25, 2023

The Best Compression Stockings for Varicose Veins: How to Choose the Right Pair

Compression stockings are very popular amongst people with varicose veins. As the veins become painful and your legs feel heavy and tired, wearing them every day is often one of the only ways people feel comfort and relief (don't worry, most types are stylish or discrete). Finding the best compression stockings for varicose veins involves visiting a doctor and then attending a fitting at a foot clinic where you will discover: The type of compression stocking you need The right level of compression Your size According to the National Library of Medicine, doctors and chiropodists recommend compression stockings not only because they help patients manage pain, but they're also easier to use than bandages and pneumatic devices. Let's discuss everything you need to know about varicose veins and compression stockings. Types of Compression Stockings for Varicose Veins Varicose veins often develop in the calf area towards the back of the leg. This is because walking and standing tend to put more pressure on the leg veins closer to the feet. As a result, knee-high compression socks are often the best type of compression stockings to invest in for varicose vein treatment. However, any vein in the leg can become varicose, so you may need thigh-high or pantyhose compression hosiery. Compression Levels for Varicose Veins Compression stockings have different compression levels, and stockings with more compression are tighter. You can often buy stockings in the 8-15 or 15-20 mmHg range at drug stores, but someone with varicose veins will need more compression from medical-grade stockings. To adequately support blood flow and circulation and provide comfort and support, Sigvaris recommends a compression level of 20-30 mmHg for varicose vein treatment. However, if your varicose veins are severe, you should look into graduated compression in the 30-40 mmHg range. Lastly, compression levels should always be the highest in the area with the varicose veins. While this should give you a general idea, your family doctor will know the right level of compression you need. Once you've gone to your family doctor and received your compression stockings prescription, you can then bring the prescription to your local foot clinic to get measured and fitted. Note: only a medical doctor can issue a prescription for compression stockings with the appropriate level of compression. Compression Stocking Sizes During your compression stocking fitting, a certified fitter at your foot clinic will determine what size you need and order the stockings after selecting from a size chart. Sizes for medical grade compression stockings (20-30 mmHg and above) are quite specific and require measuring; compression stockings will not work if they don't fit well. To ensure they order the right size, your fitter will measure your calf circumference, calf length, and ankle circumference. They may also need to measure your hip circumference, leg length, and thigh circumference. Your fitter will also go over the various style and material options and help you select the option that works best for your activities.

May 22, 2023

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

Custom orthotics and shoe inserts (i.e.: over-the-counter insoles) have a lot in common. Both inserts provide support and cushioning to your feet and aim to correct the biomechanics that can lead to certain foot conditions. Custom orthotics and over-the-counter shoe inserts also have their differences. So, how do you know which one is best? Well, the most appropriate option depends on your specific feet, the foot condition, the issue you're trying to correct, and more. This article discusses the differences between custom orthotics and shoe inserts to help you choose the best option. What are custom orthotics? Custom orthotics are shoe inserts designed to fit you. The personalized fit comes from a mould of your foot, meaning the orthotic matches the foot's unique size and shape. Custom orthotics aim to address structural issues like flat feet or high arches, which, if left untreated, can cause a wide range of foot and lower limb conditions. There are four stages to getting orthotics: The orthotic assessment Casting Fitting Repairs What are Over-the-Counter Shoe Inserts? Over-the-counter shoe inserts (or off-the-shelf insoles) are pre-made insoles for your footwear which add cushioning and support. Shoe inserts are available in various materials, including foam, gel, and cork. They can relieve foot pain caused by plantar fasciitis, heel spurs, and metatarsalgia. The critical difference with shoe inserts is they are pre-fabricated and sold as-is. One of the most common brands of over-the-counter shoe inserts is Superfeet. Which one is right for you? Custom orthotics vs. over-the-counter shoe inserts The choice between custom orthotics and over-the-counter shoe inserts comes down to your specific needs and the nature of your foot or lower limb condition. The case for off-the-shelf shoe inserts If you have a mild foot condition, such as flat feet or plantar fasciitis, over-the-counter shoe inserts may provide sufficient support and cushioning to alleviate your symptoms. They are also a more affordable option compared to custom orthotics. If you prefer multiple pairs of shoe inserts, for instance, for your hiking boots, skates, or ski boots, shoe inserts may be a better option as they are more disposable. Shoe inserts can also be beneficial for lower-impact activities like walking as they provide additional support to your feet. The case for custom orthotics If you have more severe foot or lower limb conditions, such as severe flat feet, bunions, or diabetic foot conditions, custom orthotics may be the better option. They provide a higher level of customization and support and can address the specific needs of your feet to help alleviate pain, improve gait, and prevent further damage. Custom orthotics can also be beneficial for higher-impact activities like long-distance running.

May 18, 2023

How to Choose the Best Insoles for Your Foot Type

Choosing the best insoles for your foot type can be a tricky endeavour. You want to make sure you're making a smart investment while fighting foot pain and reducing your chances of developing a foot condition. One of the best over-the-counter insole brands is Superfeet, a well-known company that consistently produces insoles for people from all walks of life. Let's look at some classic Superfeet features and what type of insole is best for your foot type. Today's blog will discuss the following: Superfeet insoles: classic features Best insole for flat feet Best insole for high arches Best insole for normal arches / high-impact activities Superfeet Insoles: Classic Features Superfeet insoles are made with high-quality materials and features that support foot health, including: High-density foam: One of the best materials for insoles, it offers a firm foundation, comfort and sufficient shock absorption. Heel cup: This can help stabilize the foot for those who need it. It also helps properly align the foot. Odour control: Some Superfeet insoles feature an odour-control coating that helps prevent bacteria growth and keeps the insoles smelling fresh. Contoured shape: All Superfeet insoles come with a shape that accommodates various foot types. Superfeet insoles are a great alternative to custom orthotics - and not just financially. Buying them from your local foot clinic can also save you time, as you can wear them the same day you buy them. Now that you know the basics, let's consider what version best compliments your foot type. Best Insoles for Flat Feet: Superfeet Blue Some of the best insoles for flat feet are Superfeet's Blue inserts. The deep heel cups stabilizes the flat foot and prevents it from rolling inward, also known as overpronation. Individuals with this foot type often experience plantar fasciitis over time, and wearing Superfeet Blue can be preventative and, according to Mayo Clinic, reduce symptoms like foot pain. Superfeet Blues also have a medium arch shape. This allows you to get the arch support you need, without being too aggressive and putting too much pressure along the arch. It's also important to note that despite their thin appearance, Superfeet Blues are firm and highly durable. The thinness lets you use them in various footwear, making them one of the most popular over-the-counter insoles. Best Insoles for High Arches: Superfeet Green Choosing insoles with high arches can seem like a lost cause, but Superfeet Green is some of the best for this foot type. In fact, Superfeet Green is Superfeet's flagship product, and it's most popular. One of the reasons why is its high arch support, which helps them stand out from the Blue and Orange insoles which fall in the medium range. This high arch support helps alleviate foot pain and ankle, back, and knee pain by properly distributing pressure along the foot. Superfeet Green also provides the most support and stability among all Superfeet's insoles. It's also beneficial for a variety of other foot conditions, such as plantar fasciitis and even flat feet (albeit with a break-in period). Best Insoles for Normal Arches / High-Impact Activities: Superfeet Orange Superfeet Orange is a good choice for people with a normal to slightly pronounced arch. However, whether its brisk walking or playing sports, Superfeet Orange is great for physically active individuals. The heel cup perfectly cradles the foot during exercise, providing maximum control and optimal positioning of the soft tissue beneath the heel. Superfeet Orange also stands out with its extra high-impact foam on the forefoot, where the ball of the foot generally withstands the most pressure. It's important to note that many Superfeet varieties complement a normal arch. Furthermore, flatter and more pronounced arches may also be able to mix and match different insole types. Superfeet Orange, Green and Blue are simply some of the company's best sellers. To learn about the various types of Superfeet insoles, click here.

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Share:

How to Choose the Right Footwear for Cycling

Wearing the Wrong Footwear While Cycling

How you can Find the Right Footwear for Cycling

Shoe Fitting for Cycling

Compression Socks for Cycling

Insoles for Cycling

Cycling Footwear Throughout the Year

Worry Not!

Here’s to Many More Years of Foot Care!

Related Services & Conditions

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Related Posts

Cold Sweats: Causes, Symptoms, and How to Manage Them

The Benefits of Custom Orthotics for Women

Running with Ingrown Toenails: How to Manage Discomfort and Avoid Infection

The Best Compression Stockings for Varicose Veins: How to Choose the Right Pair

Custom Orthotics and Shoe Inserts: Which One Is Right for You?

How to Choose the Best Insoles for Your Foot Type

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